Breakfast
599.2 Calories |
66.5g Carbs |
29.2g Fat |
24.1g Protein
1
serving
Fried Eggs on Toast with Pepper Jack and Avocado
411.6 Calories |
21.5g Carbs |
28.2g Fat |
19.5g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
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Fried Eggs on Toast with Pepper Jack and Avocado
scaled to 1 serving
1 slice, small
Sourdough bread
3/4 tbsp
Butter
1 extra large
Egg
1/4 fruit
Avocados
1 slice
Monterey cheese
1/4 tbsp
Fresh cilantro
Melons
1
melon, medium (about 5" dia)
Melons
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Fried Eggs on Toast with Pepper Jack and Avocado
PREPARATION: Toast bread. Chop cilantro. Peel, pit, and slice avocado.
Preheat broiler. Melt 1 tablespoon butter in heavy large broilerproof skillet over medium heat. Crack eggs into skillet; sprinkle with salt and pepper. Cook until egg whites are just set on bottom, about 2 minutes. Remove skillet from heat; top each egg with 1 cheese slice. Broil until cheese just melts, about 1 minute.
Spread remaining 2 tablespoons butter on toast; top with eggs, then avocado slices. Sprinkle with cilantro.
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Lunch
533.0 Calories |
51.3g Carbs |
10.6g Fat |
58.9g Protein
1
serving
Tuna & White Bean Salad
360.7 Calories |
43.2g Carbs |
8.3g Fat |
30.5g Protein
1
serving
Cottage Cheese with Radishes
172.3 Calories |
8.2g Carbs |
2.4g Fat |
28.4g Protein
|
Tuna & White Bean Salad
scaled to 1 serving
3/4 cup
White beans
1/2 can
Tuna
1 stalk
Onions
1/2 tbsp
Lemon juice
1/2 tbsp
Olive oil
1/4 tsp
Salt
1/4 tsp
Pepper
Cottage Cheese with Radishes
scaled to 1 serving
1 cup,
Cottage cheese
1 dash
Salt
1 dash
Pepper
1/2 cup slices
Radishes
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Tuna & White Bean Salad
Pour beans into a colander and rinse with water. Allow the excess water to drain off.
Drain the can of tuna. Combine the drained beans and tuna in a bowl. Thinly slice the green onions and add to bowl as well.
Add the olive oil and lemon juice to the bowl, along with salt and pepper. Stir to combine. Taste the mixture and add salt, pepper, or lemon juice to your liking. Serve!
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
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Dinner
582.7 Calories |
35.9g Carbs |
31.2g Fat |
40.0g Protein
1
fajita
Spicy Chicken Fajita
452.5 Calories |
29.3g Carbs |
19.5g Fat |
38.4g Protein
1
serving
Frizzled Cabbage
130.2 Calories |
6.6g Carbs |
11.6g Fat |
1.6g Protein
|
Spicy Chicken Fajita
scaled to 1 fajita
1/2 breast
Chicken breast
1/2 tsp
Olive oil
3/16 medium
Onions
3/16 pepper
Jalapeno peppers
2 tbsp
Salsa
1/4 cup, shredded
Cheddar cheese
1 tortilla
Tortillas
1 tbsp
Sour cream
1/2 cup shredded
Lettuce
Frizzled Cabbage
scaled to 1 serving
1/8 head, medium
Cabbage
1 tbsp
Butter
|
Spicy Chicken Fajita
Slice the onion and jalapeno. Saute the onions. Pan fry the chicken breast in oil for about 8-12 minutes (salt and pepper to taste). Warm the tortillas on the griddle, long enough to make them soften up, 2 minutes.
Down the center of the tortilla, spread on a tablespoon worth of sour cream, 1/4 cup shredded cheese, 1/2 breast of sliced chicken, sauted onions, jalapenos (as much as you can bare to eat), 2 tablespoons of salsa, and top with 1/2 cup lettuce.
Roll up it, folding in the ends, then slice in half.
Frizzled Cabbage
Core and very thinly slice the cabbage.
Melt the butter in a large skillet (I use non-stick) over medium heat.
When it is bubbling, add the cabbage.
Salt and pepper the cabbage.
Stir occasionally and cook until mostly wilted, about 10 minutes.
Turn the heat down to medium-low and let cook, stirring frequently, until cabbage is starting to caramelize (brown), about 10 minutes.
Do not let burn.
Taste, adjust seasoning, and serve immediately.
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