Breakfast
424.6 Calories |
18.8g Carbs |
17.5g Fat |
47.1g Protein
1
serving
Tasty Turkey & Spinach Omelet
424.6 Calories |
18.8g Carbs |
17.5g Fat |
47.1g Protein
|
Tasty Turkey & Spinach Omelet
scaled to 1 serving
1/2 cup, chopped
Onions
1/2 cup diced
Mushrooms
3 oz
Deli cut turkey
12 tbsp
Egg white
1 large
Egg
1/4 cup, shredded
Cheddar cheese
1 cup
Spinach
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Tasty Turkey & Spinach Omelet
Lightly coat a nonstick pan with cooking spray and place over medium heat. Add the onion, mushrooms, and turkey and cook for about 5 minutes. Once cooked, transfer to a plate and set aside.
Mix the egg and egg whites in a bowl and pour the mixture into the pan.
After a couple of minutes, you should see bubbles. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and cook. Continue cooking for 2-3 minutes or until the center of the omelet starts to look dry.
Place the cheese in the middle of the omelet and spread the turkey mixture and spinach on top (in the center of the omelet). Using a spatula gently fold one edge of the omelet over.
Let the omelet cook for another two minutes or until the cheese melts to your desired consistency. Slide the omelet out of the skillet and onto a plate.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
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Lunch
415.9 Calories |
57.6g Carbs |
8.5g Fat |
33.7g Protein
1
sandwich
Hummus on Rye
203.5 Calories |
29.0g Carbs |
7.3g Fat |
9.6g Protein
1
serving
Yogurt & Pineapple
212.4 Calories |
28.6g Carbs |
1.1g Fat |
24.2g Protein
|
Hummus on Rye
scaled to 1 sandwich
1/4 cup
Hummus
2 slice
Rye bread
1 slice
Pickles
1 slice, medium
Tomatoes
1 leaf outer
Lettuce
Yogurt & Pineapple
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup, crushed, sliced, or chunks
Pineapple
|
Hummus on Rye
This is a pretty simple, nutritious, and satisfying sandwich. If you are a big eater you can add some additional hummus.
Yogurt & Pineapple
Mix pineapple chunks with yogurt and enjoy!
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Dinner
300.8 Calories |
22.3g Carbs |
15.7g Fat |
19.7g Protein
1
serving
Veggie & chicken salad
294.4 Calories |
21.1g Carbs |
15.7g Fat |
19.4g Protein
1
stalk, medium (7-1/2" - 8" long)
(40 g)
Celery
6.4 Calories |
1.2g Carbs |
0.1g Fat |
0.3g Protein
|
Veggie & chicken salad
scaled to 1 serving
2 oz
Chicken breast
1 cup shredded
Lettuce
1 large whole
Tomatoes
1 small
Red bell pepper
1 medium
Carrots
1 tbsp
Parmesan cheese
1 tbsp, ground
Flaxseed
2 tsp
Olive oil
Celery
1
stalk, medium (7-1/2" - 8" long)
Celery
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Veggie & chicken salad
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. Chop chicken into small pieces.
Mix 1 cup romaine lettuce, 1 chopped tomato, 1 chopped small bell pepper, 1 medium chopped carrot, 1 Tbsp grated Parmesan cheese, 1 Tbsp ground flaxseed, and 3 Tbsp 94% fat-free Italian dressing or 1 tsp of olive oil.
Store in the fridge.
Eat on multigrain bread or by itself
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