Breakfast
1113.2 Calories |
51.1g Carbs |
87.7g Fat |
42.1g Protein
2
mini cups
Bacon and Tomato Cups
287.5 Calories |
28.7g Carbs |
15.6g Fat |
8.6g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Bacon and Tomato Cups
scaled to 2 mini cups
1 strip
Bacon
1/8 cup, chopped or sliced
Tomatoes
1/16 cup, chopped
Onions
3/8 oz
Swiss cheese
1 tbsp
Light mayonnaise
1/8 tsp, leaves
Basil
2 oz
Biscuits
Pecans
99
g
Pecans
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Bacon and Tomato Cups
Preheat oven to 375 degrees F (190 degrees C). Lightly grease a mini muffin pan. Shred swiss cheese, chop onions and tomatoes.
In a skillet over medium heat, cook bacon until evenly brown. Drain on paper towels. Crumble bacon into a medium mixing bowl, and mix with tomato, onion, Swiss cheese, mayonnaise and basil.
Separate biscuits into halves horizontally. Place each half into cups of the prepared mini muffin pan. Fill each biscuit half with the bacon mixture.
Bake for 10 to 12 minutes in the preheated oven , or until golden brown. Makes about 16 biscuit cups.
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Lunch
1190.7 Calories |
95.4g Carbs |
76.7g Fat |
39.9g Protein
2
serving
Tomato & Basil Salad
954.4 Calories |
34.7g Carbs |
75.9g Fat |
37.0g Protein
1
serving
Banana Pineapple "Ice Cream"
236.3 Calories |
60.7g Carbs |
0.8g Fat |
2.9g Protein
|
Tomato & Basil Salad
scaled to 2 serving
5 tomato
Roma tomatoes
5 tbsp, chopped
Basil
1 cup, chopped
Onions
1 cup, diced
Mozzarella cheese
4 tsp
Balsamic vinegar
4 tbsp
Olive oil
1 dash
Pepper
1 dash
Salt
Banana Pineapple "Ice Cream"
scaled to 1 serving
2 medium
Banana
1/3 cup, crushed, sliced, or chunks
Pineapple
|
Tomato & Basil Salad
Wash and dice tomatoes.
Chop fresh basil.
Peel and dice onion.
Combine vinegar, oil, basil and toss to taste in a large bowl.
Add tomatoes, onion, cheese and toss to coat.
You can serve right away or you can let sit for about an hour in the fridge to marry the flavours.
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.
|
Dinner
1153.2 Calories |
75.6g Carbs |
63.2g Fat |
70.8g Protein
1
chicken
Baked Chicken with Spinach, Pears and Blue Cheese
545.1 Calories |
21.4g Carbs |
23.9g Fat |
60.0g Protein
2
serving
Creamy Ramen Noodles
608.1 Calories |
54.2g Carbs |
39.3g Fat |
10.9g Protein
|
Baked Chicken with Spinach, Pears and Blue Cheese
scaled to 1 chicken
1 breast
Chicken breast
3/4 tbsp
Olive oil
1/8 cup chopped
Red Onion
1 cup
Spinach
1/2 tbsp
Vinegar
1/2 large
Pears
1/2 tbsp
Parsley
3/16 cup, crumbled, not packed
Blue cheese
Creamy Ramen Noodles
scaled to 2 serving
1 package
Ramen noodle soup
2 cup
Water
2 tbsp
Butter
1/4 cup
Reduced fat milk
|
Baked Chicken with Spinach, Pears and Blue Cheese
Preheat oven to 375°F. Generously season each chicken breast with salt and pepper. In a large, oven-proof skillet heat 1 tablespoon olive oil and sear breasts 2 to 3 minutes each side until lightly golden. Place pan in oven and bake until chicken is cooked through, about 15 minutes.
Slice pears and put them aside. While chicken is cooking, heat 1 tablespoon olive oil in a large pan over medium heat and sauté red onion until just softened, 2 to 3 minutes. Add spinach and toss until wilted. Season with salt and pepper and transfer to a large platter or divide evenly between 4 plates.
Wipe out pan and heat remaining 1 tablespoon olive oil with vinegar. Add pears and gently heat until warm. Stir in parsley. Arrange cooked chicken breasts on spinach. Top with warmed pear slices and about 2 tablespoons blue cheese per breast.
Creamy Ramen Noodles
Bring water to boil in a small sauce pan.
Add dried noodles and cook 3 minutes, or until noodles are tender. Stir occasionally.
Drain away water. Return noodles to sauce pan.
Add butter, milk and contents of seasoning packet.
If your tastes desire, you may not use all of the seasoning packet.
Heat on low heat and stir until butter is melted and noodles are coated with creamy sauce.
Serve.
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