Breakfast
1228.3 Calories |
88.0g Carbs |
58.7g Fat |
92.1g Protein
3
serving
Simple Spinach Scramble
755.8 Calories |
20.4g Carbs |
56.2g Fat |
42.3g Protein
2
medium (3" dia)
(364 g)
Apples
189.3 Calories |
50.3g Carbs |
0.6g Fat |
0.9g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
|
Simple Spinach Scramble
scaled to 3 serving
6 tsp
Olive oil
3 cup
Spinach
3/4 cup, chopped
Onions
6 ring
Red bell pepper
6 large
Egg
3 dash
Salt
3 dash
Pepper
Apples
2
medium (3" dia)
Apples
Nonfat greek yogurt
480
g
Nonfat greek yogurt
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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
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Lunch
1379.0 Calories |
185.3g Carbs |
25.7g Fat |
117.8g Protein
3
serving
All American Tuna
767.5 Calories |
47.9g Carbs |
17.8g Fat |
105.9g Protein
1
serving
Red Bell Pepper and Hummus
139.0 Calories |
16.0g Carbs |
6.3g Fat |
6.0g Protein
2
serving
Banana Pineapple "Ice Cream"
472.5 Calories |
121.4g Carbs |
1.7g Fat |
5.9g Protein
|
All American Tuna
scaled to 3 serving
3 can
Tuna
3 tbsp
Light mayonnaise
3/8 cup, diced
Celery
1 1/2 large
Pickles
3 slice
Wheat bread
Red Bell Pepper and Hummus
scaled to 1 serving
1/4 cup
Hummus
1 medium
Red bell pepper
Banana Pineapple "Ice Cream"
scaled to 2 serving
4 medium
Banana
2/3 cup, crushed, sliced, or chunks
Pineapple
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
Red Bell Pepper and Hummus
Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
Banana Pineapple "Ice Cream"
Freeze banana and pineapple chunks ahead of time. When ready to make, blend chopped frozen banana and frozen pineapple chunks in blender or food processor until smooth and creamy. Serve immediately.
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Dinner
981.1 Calories |
103.6g Carbs |
20.0g Fat |
96.3g Protein
1
bagel
Chicken & Mayo Bagel
622.6 Calories |
60.7g Carbs |
11.4g Fat |
65.0g Protein
1
serving
Dry-Curried Green Beans
87.3 Calories |
8.1g Carbs |
6.1g Fat |
2.2g Protein
1
serving
Cottage Cheese & Raisins
271.1 Calories |
34.8g Carbs |
2.5g Fat |
29.1g Protein
|
Chicken & Mayo Bagel
scaled to 1 bagel
1 breast
Chicken breast
1 medium bagel
Bagels
3 slice, medium
Tomatoes
2 leaf, large
Lettuce
1 tbsp
Light mayonnaise
Dry-Curried Green Beans
scaled to 1 serving
1/8 tsp
Salt
1/4 cup
Water
1 1/8 cup 1/2" pieces
Green beans
1/2 tbsp
Butter
3/16 tsp
Curry powder
0.031 tsp
Cayenne pepper
0.031 tsp
Pepper
Cottage Cheese & Raisins
scaled to 1 serving
1/4 cup
Raisins
1 cup,
Cottage cheese
|
Chicken & Mayo Bagel
Slice the bagel in half, and if desired toast lightly.
Apply half of the mayonnaise to the cut-side of the top half of the bagel, and the remaining half of the mayonnaise to the bottom-half of the bagel.
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle. Slice the cooked chicken breast into 1/2cm thick slices.
Slice the Tomatoes into 1/2cm thick slices.
Arrange the lettuce on-top the bottom-half of the bagel, on-top of the lettuce place the slices of cooked chicken, balance the tomatoes on top of the chicken and finish by covering with the remaining half of the bagel
Dry-Curried Green Beans
PREPARATION: Trim green beans.
Bring all ingredients to a boil in a 12-inch heavy skillet, then simmer briskly, partially covered, stirring occasionally, until beans are crisp-tender and liquid is reduced to about 2 tablespoons, 6 to 9 minutes.
Cottage Cheese & Raisins
Mix raisins into cottage cheese and enjoy!
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