Breakfast
1054.7 Calories |
95.4g Carbs |
49.7g Fat |
62.7g Protein
1
serving
Pina Colada Chia Pudding
305.0 Calories |
18.6g Carbs |
24.5g Fat |
6.6g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
2
serving
Morning Roasted Potatoes
466.5 Calories |
59.6g Carbs |
23.4g Fat |
7.2g Protein
|
Pina Colada Chia Pudding
scaled to 1 serving
2 tbsp
Organic Chia Seeds
1/4 cup
Coconut milk
3/4 tsp
Butter
1/4 tsp packed
Brown sugar
1/4 cup, crushed, sliced, or chunks
Pineapple
1 tbsp
Coconut meat
Nonfat greek yogurt
480
g
Nonfat greek yogurt
Morning Roasted Potatoes
scaled to 2 serving
2 Potato small
Potato
2 tbsp
Butter
1 tsp
Rosemary
1/2 dash
Salt
1/2 dash
Pepper
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Pina Colada Chia Pudding
Mix chia seeds and canned full-fat coconut milk together, set aside and let sit 5-10 minutes until thickened.
Toast coconut in half of butter over medium high heat. Cut pineapple into small bite sized pieces. Remove coconut from pan when golden brown, and add remaining half of butter and pineapple, then saute in a pan with brown sugar until warm.
At this point chia should have grown in size, and mixture should be thick like a pudding. Place in serving dishes, and top with pineapple and toasted coconut. Enjoy!
Morning Roasted Potatoes
Preheat oven to 450 degrees F (230 degrees C). Wash and cut up potatoes.
In a hot skillet, melt the butter. Stir in rosemary, salt and pepper. Coat potatoes evenly with the melted butter. Arrange the potatoes in a single layer on a baking pan.
Bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. Toss them occasionally to ensure that they brown on all sides.
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Lunch
1083.7 Calories |
64.2g Carbs |
75.1g Fat |
44.2g Protein
2
sandwich
Roasted Broccoli and Grilled Cheese
697.1 Calories |
55.2g Carbs |
42.0g Fat |
27.6g Protein
2
oz
(57 g)
Cheddar cheese
230.2 Calories |
0.8g Carbs |
19.2g Fat |
13.6g Protein
1
cup
Bachelor Brussel Sprouts
156.4 Calories |
8.2g Carbs |
13.9g Fat |
3.0g Protein
|
Roasted Broccoli and Grilled Cheese
scaled to 2 sandwich
1 1/2 cup flowerets
Broccoli
1 tbsp
Olive oil
1/4 tsp
Salt
1/8 tsp
Pepper
1/2 tbsp
Butter
4 slice
Wheat bread
1/2 cup, shredded
Cheddar cheese
Cheddar cheese
57
g
Cheddar cheese
Bachelor Brussel Sprouts
scaled to 1 cup
1 cup
Brussels sprouts
1/4 tsp
Salt
1/4 tsp
Pepper
1 tbsp
Coconut oil
|
Roasted Broccoli and Grilled Cheese
Preheat the oven to 400 degrees F.
On a sheet pan, mix the broccoli, oil, salt, and pepper. Roast for 8 to 10 minutes, or until the broccoli is evenly roasted but not burnt. Remove from the oven and allow to cool.
Heat a skillet over medium-low heat.
Spread butter evenly on one side of each slice of bread. Dividing the ingredients evenly, layer cheese on the unbuttered side of half of the bread slices, then add chopped broccoli in the middle and more cheese on top so that the broccoli lies between two layers of cheese. This keeps the small pieces of broccoli from falling out as the cheese melts. Top each with another slice of bread, butter side out.
"Grill" in the skillet, turning sandwiches over once, until the cheese melts and the bread is evenly toasted.
Bachelor Brussel Sprouts
Wash sprouts, cut off and discard stems, then split in half length wise
Heat coconut oil in frying pan on medium
Add brussels sprout halves then season them while stirring to coat evenly
Cook until slightly charred on edges, allow to cool then serve (dressing optional)
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Dinner
1099.6 Calories |
184.5g Carbs |
31.2g Fat |
38.0g Protein
2
serving
Fresh Tomato Pasta
938.5 Calories |
176.6g Carbs |
17.0g Fat |
34.7g Protein
2
serving
Garlic Kale
161.1 Calories |
7.8g Carbs |
14.2g Fat |
3.3g Protein
|
Fresh Tomato Pasta
scaled to 2 serving
1 medium whole
Tomatoes
1 tsp, ground
Basil
8 oz
Whole wheat pasta
1 clove
Garlic
1 dash
Salt
1 tbsp
Olive oil
Garlic Kale
scaled to 2 serving
1 cup, chopped
Kale
1 tbsp
Olive oil
2 cloves, minced
Garlic
|
Fresh Tomato Pasta
Fill a large pot with lightly salted water and bring to a rolling boil over high heat.
Coarsely chop the tomato and transfer to a small bowl. Peel and mince garlic. Sprinkle the tomato chunks with basil, olive oil, garlic, and salt. Mix well and set aside.
Once the water is boiling, stir in the pasta, and return to a boil. Cook uncovered, stirring occasionally, until the pasta has cooked through, but is still firm to the bite, about 12 minutes. Drain well in a colander, and then return to the pot.
Pour the tomato mixture over the pasta and toss to mix.
Garlic Kale
Tear the kale leaves into bite-size pieces from the thick stems; discard the stems.
Heat the olive oil in a large pot over medium heat. Cook and stir the garlic in the hot oil until softened, about 2 minutes. Add the kale and continue cooking and stirring until the kale is bright green and wilted, about 5 minutes more.
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