Breakfast
273.1 Calories |
2.4g Carbs |
20.2g Fat |
19.5g Protein
1
serving
Basic scrambled eggs
273.1 Calories |
2.4g Carbs |
20.2g Fat |
19.5g Protein
|
Basic scrambled eggs
scaled to 1 serving
3 large
Egg
1/2 tbsp
Butter
1/2 tbsp chopped
Chives
1/2 tbsp, ground
Tarragon
1/2 dash
Salt
1/2 dash
Pepper
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Basic scrambled eggs
Whisk the eggs in a medium bowl and until broken up. Season with a pinch each of salt and pepper and beat to incorporate. Place 2 tablespoons of the eggs in a small bowl; set aside.
Heat a 10-inch nonstick frying pan over medium-low heat until hot, about 2 minutes. Add butter to the pan and, using a rubber spatula, swirl until it’s melted and foamy and the pan is evenly coated. Pour in the larger portion of the eggs, sprinkle with chives and/or tarragon (if using), and let sit undisturbed until eggs just start to set around the edges, about 1 to 2 minutes. Using the rubber spatula, push the eggs from the edges into the center. Let sit again for about 30 seconds, then repeat pushing the eggs from the edges into the center every 30 seconds until just set, for a total cooking time of about 5 minutes.
Add remaining 2 tablespoons raw egg and stir until eggs no longer look wet. Remove from heat and season with salt and pepper as needed. Serve immediately.
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Lunch
557.1 Calories |
59.0g Carbs |
25.8g Fat |
26.9g Protein
1
serving
Black-Bean Quesadillas
499.6 Calories |
53.6g Carbs |
22.3g Fat |
24.2g Protein
1
serving
Balsamic Asparagus
57.5 Calories |
5.4g Carbs |
3.5g Fat |
2.7g Protein
|
Black-Bean Quesadillas
scaled to 1 serving
1/4 cup, chopped
Onions
2 oz
Mexican cheese
1/2 cup
Canned black beans
1/4 tsp
Pepper or hot sauce
2 tortilla
Tortillas
3/4 tsp
Vegetable oil
1/2 large whole
Tomatoes
5/16 cup
Fresh cilantro
Balsamic Asparagus
scaled to 1 serving
6 spear, large
Asparagus
3/4 tsp
Olive oil
0.031 tsp
Pepper
3/4 tsp
Balsamic vinegar
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Black-Bean Quesadillas
PREPARATION: Rinse and drain beans. Grate cheese. Chop cilantro, onion. Quarter tomatoes.
Heat dry grill pan over medium heat until hot.
Toss together beans, cheese, 3/4 cup cilantro, and 1/2 cup onion. Divide mixture evenly over half of each tortilla (about 1/2 cup each), then fold tortillas in half.
Brush 1/2 tablespoon oil on grill pan, then cook 4 quesadillas, turning over once, until golden and cheese is melted, about 4 minutes total. Repeat with remaining 1/2 tablespoon oil and 4 quesadillas.
Meanwhile, pulse tomatoes, hot sauce, 1/2 teaspoon salt, 1/4 teaspoon pepper, and remaining cup each onion and cilantro in a food processor until coarsely chopped. Serve salsa with quesadillas.
Balsamic Asparagus
Prepare asparagus by washing and snapping off tough end.
Heat oil in frying pan.
Add asparagus and keep moving around in pan until changes colour (approx 3-5 minutes) add balsamic vinegar and the pepper sprinkling over all of the asparagus.
Remove from heat and cover for a few minutes to let flavours develop. Serve.
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Dinner
374.5 Calories |
58.4g Carbs |
2.3g Fat |
34.6g Protein
2
kabobs
Vegan Skewers
141.8 Calories |
25.5g Carbs |
0.8g Fat |
10.1g Protein
1
serving
Yogurt & Mango
232.7 Calories |
32.9g Carbs |
1.5g Fat |
24.5g Protein
|
Vegan Skewers
scaled to 2 kabobs
1 link
America's original veggie dog
1 sprout
Brussels sprouts
1/4 can
Pineapple
1/4 onion
Onions
1/4 cup cherry tomatoes
Cherry tomatoes
1 tbsp
Teriyaki sauce
Yogurt & Mango
scaled to 1 serving
1 cup, sliced
Mangos
8 oz
Nonfat greek yogurt
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Vegan Skewers
Chop Everything into approx 1" cubes and skewer in whatever order
Grill or cook each side in an oiled saucepan
Add teriyaki sauce while cooking, and use pineapple can juice to keep pan wet.
Yogurt & Mango
Cut up mango and mix into yogurt. Enjoy!
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