Breakfast
833.6 Calories |
99.7g Carbs |
38.9g Fat |
31.3g Protein
2
serving
Simple Spinach Scramble
503.9 Calories |
13.6g Carbs |
37.5g Fat |
28.2g Protein
2
cup
(296 g)
Blueberries
168.7 Calories |
42.9g Carbs |
1.0g Fat |
2.2g Protein
2
serving
Cinnamon Apple Bites
161.0 Calories |
43.2g Carbs |
0.5g Fat |
1.0g Protein
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Simple Spinach Scramble
scaled to 2 serving
4 tsp
Olive oil
2 cup
Spinach
1/2 cup, chopped
Onions
4 ring
Red bell pepper
4 large
Egg
2 dash
Salt
2 dash
Pepper
Blueberries
296
g
Blueberries
Cinnamon Apple Bites
scaled to 2 serving
2 medium
Apples
1 tsp
Cinnamon
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Simple Spinach Scramble
Heat olive oil in a pan over medium heat.
Clean the spinach off and throw it into the pan while still wet. Cook on medium heat and season with salt and pepper.
Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft.
Add the eggs and scramble until cooked. Top with salt and pepper.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
Cinnamon Apple Bites
Cut up apple (with or without skin - your choice) into bite sized chunks.
Put the chopped apple into a container with a lid (ex. an empty margarine container).
Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
Eat and enjoy immediately.
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Lunch
1075.7 Calories |
93.0g Carbs |
19.2g Fat |
134.5g Protein
1
serving
Tuna & White Bean Salad
360.7 Calories |
43.2g Carbs |
8.3g Fat |
30.5g Protein
2
serving
Cottage Cheese & Raspberries
389.4 Calories |
27.0g Carbs |
5.4g Fat |
57.5g Protein
2
serving
Yogurt & Banana chips
325.6 Calories |
22.9g Carbs |
5.5g Fat |
46.5g Protein
|
Tuna & White Bean Salad
scaled to 1 serving
3/4 cup
White beans
1/2 can
Tuna
1 stalk
Onions
1/2 tbsp
Lemon juice
1/2 tbsp
Olive oil
1/4 tsp
Salt
1/4 tsp
Pepper
Cottage Cheese & Raspberries
scaled to 2 serving
2 cup,
Cottage cheese
1 cup
Raspberries
Yogurt & Banana chips
scaled to 2 serving
16 oz
Nonfat greek yogurt
0.4 oz
Banana chips
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Tuna & White Bean Salad
Pour beans into a colander and rinse with water. Allow the excess water to drain off.
Drain the can of tuna. Combine the drained beans and tuna in a bowl. Thinly slice the green onions and add to bowl as well.
Add the olive oil and lemon juice to the bowl, along with salt and pepper. Stir to combine. Taste the mixture and add salt, pepper, or lemon juice to your liking. Serve!
Cottage Cheese & Raspberries
Combine cottage cheese and raspberries; serve.
Yogurt & Banana chips
Chop up banana chips and mix into yogurt. Enjoy!
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Dinner
1153.4 Calories |
63.9g Carbs |
33.8g Fat |
144.7g Protein
3
serving
Steamed Snapper with Ginger, Lime, and Cilantro
923.2 Calories |
18.8g Carbs |
29.5g Fat |
138.8g Protein
2
serving
Peachy Mint Shake
230.2 Calories |
45.2g Carbs |
4.3g Fat |
5.9g Protein
|
Steamed Snapper with Ginger, Lime, and Cilantro
scaled to 3 serving
1 1/2 tbsp
Ginger root
3 fl oz
Clam and tomato juice
1 1/2 tbsp
Soy sauce
1 1/2 tbsp
Sesame oil
7 1/2 tbsp
Fresh cilantro
3 tbsp chopped
Scallions
1 1/2 tsp
Fish sauce
3 tbsp
Lime juice
3 fillet
Snapper
Peachy Mint Shake
scaled to 2 serving
1/2 cup
Water
1 1/2 cup slices
Peaches
1/2 cup
Vanilla ice cream
3 tbsp
Peppermint
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Steamed Snapper with Ginger, Lime, and Cilantro
Peel and finely grate ginger. Finely chop cilantro.
Mix 3 tablespoons cilantro and next 7 ingredients in small bowl to blend. Set aside. Pour enough water into large pot to reach depth of 1 inch. Add steamer rack or basket. Top with 9-inch-diameter glass pie dish. Bring water to boil.
Place fish in pie dish. Pour cilantro sauce over. Sprinkle with salt and pepper. Cover pot; steam fish just until opaque in center, about 6 minutes for snapper and 8 minutes for halibut. Serve with sauce; garnish with 2 tablespoons cilantro.
To peel and grate fresh ginger: Using a small knife, peel away the thin, light-brown skin from the portion needed. Then rub the peeled ginger back and forth over the raised bumps of a small porcelain ginger grater (found at Asian markets).
*Available in the Asian foods section of many supermarkets, at some specialty foods stores, and at Asian markets.
Peachy Mint Shake
Any type of mint will work, and 5 peaches is about 3 cups of sliced peaches. In a small saucepan, bring the water and the mint leaves to a boil. Turn off the heat, cover, and let the mint leaves steep for 5 minutes. Let the mint water cool to room temperature.
Place the mint water (including leaves) peaches, ice cream and 1 cup of ice cubes in a blender and puree until smooth. Serve immediately in chilled glasses and garnish with a slice of peach and a sprig of mint.
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