Breakfast
1101.9 Calories |
51.0g Carbs |
60.7g Fat |
88.5g Protein
2
serving
Caramelized onion frittata
734.4 Calories |
12.3g Carbs |
58.3g Fat |
38.4g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
|
Caramelized onion frittata
scaled to 2 serving
3 extra large
Egg
1 link, 4/lb
Italian sausage
1 medium
Onions
2 dash
Salt
2 dash
Pepper
1/2 tbsp
Coconut oil
Blueberries
148
g
Blueberries
Nonfat greek yogurt
480
g
Nonfat greek yogurt
|
Caramelized onion frittata
Preheat oven to 350F. Whisk eggs and thinly slice the onions.
Cook italian sausage in a large skillet over medium heat until cooked through. Use a wooden spoon to break up the sausage while it cooks.
Grease a glass baking dish with the coconut oil. Place your italian sausage in the dish.
While pan is still hot and over medium heat, add your sliced onions to the italian sausage grease.
Cooking down for about 8-10 minutes, continuously stirring onions to prevent burning.
While the onions are caramelizing, mix in your eggs with the italian sausage in your baking dish.
Once your onions are caramelized, place the onions on top throughout the baking dish, covering all the eggs and italian sausage.
Bake for 10-13 minutes or until your eggs are completely cooked through in the middle.
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Lunch
1097.1 Calories |
128.6g Carbs |
46.8g Fat |
53.3g Protein
1
serving
Chicken and avocado salad
403.6 Calories |
12.0g Carbs |
25.0g Fat |
34.6g Protein
2
serving
Rice Cakes with Banana & Almond Butter
445.9 Calories |
66.8g Carbs |
18.9g Fat |
10.4g Protein
2
serving
Salt & Vinegar Popcorn
247.6 Calories |
49.8g Carbs |
2.9g Fat |
8.3g Protein
|
Chicken and avocado salad
scaled to 1 serving
1 can yields
Canned chicken
1/2 fruit
Avocados
2 sprigs
Fresh cilantro
0.2 lime yields
Lime juice
1 dash
Salt
4 leaf, large
Lettuce
Rice Cakes with Banana & Almond Butter
scaled to 2 serving
2 small
Banana
2 tbsp
Almond butter
2 cakes
Rice cakes
Salt & Vinegar Popcorn
scaled to 2 serving
8 cup
Popcorn
8 tablespoon
Malt Vinegar
2 tsp
Salt
|
Chicken and avocado salad
Chop the cilantro, cut up avocado.
Combine the chicken, avocado, cilantro, lime, and salt. (use only a squeeze of lime juice, and salt to taste).
Arrange the bib leaves, and serve the chicken salad on top
Rice Cakes with Banana & Almond Butter
Peel banana and cut into rounds. Spread rice cake with almond butter and top with banana slices. Enjoy!
Salt & Vinegar Popcorn
Put 1/4 cups of unpopped kernels in airpopper. Pop them up using your airpopper.
Put malt vinegar into a clean spray bottle and spritz all over popcorn. Finish with a dash of salt and serve!
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Dinner
1188.1 Calories |
40.1g Carbs |
69.3g Fat |
99.1g Protein
1
steak
Panfried steak with garlic butter
728.5 Calories |
1.1g Carbs |
62.5g Fat |
39.4g Protein
1
serving
Peachy Mint Shake
115.1 Calories |
22.6g Carbs |
2.1g Fat |
2.9g Protein
2
serving
Cottage Cheese with Radishes
344.5 Calories |
16.3g Carbs |
4.7g Fat |
56.8g Protein
|
Panfried steak with garlic butter
scaled to 1 steak
2 tbsp
Butter
3/16 cloves, minced
Garlic
7 oz
Beef tenderloin
3/4 tsp
Olive oil
1/2 dash
Pepper
1/2 large
Scallions
Peachy Mint Shake
scaled to 1 serving
1/4 cup
Water
3/4 cup slices
Peaches
1/4 cup
Vanilla ice cream
1 1/2 tbsp
Peppermint
Cottage Cheese with Radishes
scaled to 2 serving
2 cup,
Cottage cheese
2 dash
Salt
2 dash
Pepper
1 cup slices
Radishes
|
Panfried steak with garlic butter
Makes 4 steaks, assuming each steak is about 7oz (220g).
Place butter in a mixing bowl and using a fork, beat until soft. Add crushed garlic and chopped scallions (spring onions) and mix.
Spoon butter mixture onto plastic wrap and roll into a log cylindrical shape. Refrigerate until firm (15 min).
Heat a frying pan over medium heat for 3-4 minutes until hot. Brush meat with olive oil and sprinkle with pepper.
Place steaks in frying pan and cook without turning until juices rise to uncooked side, 1-2 minutes. Then turn over and cook to your liking, 1 more minute for medium-rare or 2 minutes for medium to well-done.
Place steaks on serving plates, cut garlic butter into quarters and place one on each steak. Serve with a salad.
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.
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
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