Breakfast
579.1 Calories |
13.0g Carbs |
46.7g Fat |
27.7g Protein
1
omelet
Fluffy omelet with cheese and spinach
533.0 Calories |
2.0g Carbs |
46.2g Fat |
26.8g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g Protein
|
Fluffy omelet with cheese and spinach
scaled to 1 omelet
3 extra large
Egg
2 tbsp
Butter
3/4 oz
Cheddar cheese
1 tbsp chopped
Chives
1 dash
Salt
1 dash
Pepper
1/4 cup
Spinach
Strawberries
144
g
Strawberries
|
Fluffy omelet with cheese and spinach
Preheat broiler to high temperature. Crack eggs into a bowl and beat lightly.
Heat a 10 inch (25cm) nonstick frying pan over medium heat and add butter. Once the butter sizzles, pour in egg mixture evenly over the pan. Reduce heat to low and cook until set and golden brown (about 5 mins).
Remove the pan from heat and sprinkle the top of the omelet with cheese, chives, salt, and pepper. Place omelet in frying pan under the broiler and cook until cheese melts, or 1-2 mins.
Remove frying pan from broiler, place spinach on top of cheese. Gently fold the omelet in half and serve.
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Lunch
612.2 Calories |
84.4g Carbs |
15.8g Fat |
35.7g Protein
1
sandwich
Simple Caprese Sandwich
353.4 Calories |
52.0g Carbs |
8.7g Fat |
16.9g Protein
1
serving
Red Bell Pepper and Hummus
139.0 Calories |
16.0g Carbs |
6.3g Fat |
6.0g Protein
1
serving
Spicy Yogurt Dip with Carrots
119.9 Calories |
16.4g Carbs |
0.8g Fat |
12.7g Protein
|
Simple Caprese Sandwich
scaled to 1 sandwich
1 slice, large
Sourdough bread
1 oz
Mozzarella cheese
2 slice, medium
Tomatoes
Red Bell Pepper and Hummus
scaled to 1 serving
1/4 cup
Hummus
1 medium
Red bell pepper
Spicy Yogurt Dip with Carrots
scaled to 1 serving
1 tsp
Pepper or hot sauce
1 1/16 cup strips or slices
Carrots
4 oz
Nonfat greek yogurt
|
Simple Caprese Sandwich
Cut large slice of sourdough in half (or use two small slices). Top one slice with 1oz of sliced mozzarella, and then two slices of tomatoes. Flavor is mild, so season with salt pepper if desired.
Red Bell Pepper and Hummus
Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
Spicy Yogurt Dip with Carrots
Stir hot sauce into yogurt to combine. Enjoy with carrot strips.
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Dinner
628.9 Calories |
74.1g Carbs |
16.4g Fat |
50.5g Protein
1
serving
Sautéed Chickpeas with Broccoli and Parmesan
300.2 Calories |
38.6g Carbs |
11.4g Fat |
16.1g Protein
1
serving
Quinoa
156.4 Calories |
27.3g Carbs |
2.6g Fat |
6.0g Protein
1
serving
Cottage Cheese with Radishes
172.3 Calories |
8.2g Carbs |
2.4g Fat |
28.4g Protein
|
Sautéed Chickpeas with Broccoli and Parmesan
scaled to 1 serving
1/2 tbsp
Olive oil
1/4 small
Onions
1 clove
Garlic
1/4 tsp
Salt
1/4 dash
Pepper
3/8 bunch
Broccoli
2 5/8 oz
Chickpeas
1 5/16 tbsp
Vegetable Broth
1/16 tsp
Cayenne pepper
1 1/3 tbsp
Parmesan cheese
Quinoa
scaled to 1 serving
1/4 cup
Quinoa
3/16 tsp
Salt
Cottage Cheese with Radishes
scaled to 1 serving
1 cup,
Cottage cheese
1 dash
Salt
1 dash
Pepper
1/2 cup slices
Radishes
|
Sautéed Chickpeas with Broccoli and Parmesan
Thinly sliced 1 small onion and 4 cloves of garlic.
In a large skillet (preferably one with a lid), warm olive oil over medium heat until hot. Carefully add onion, garlic and salt, and sauté, stirring often, until onion becomes transparent and garlic just begins to turn golden brown, 4 to 5 minutes.
Toss in broccoli; sauté for 3 minutes.
Add chickpeas, broth and red pepper. Stir once, cover and cook for 3 minutes more, just to heat through and finish cooking broccoli.
Uncover, season with pepper, sprinkle with Parmesan and serve.
Quinoa
Rinse quinoa well in a strainer and drain.
Add 1 cup quinoa and salt to 2 1/2 cups water in a pot. Bring to a boil, uncovered.
When it starts to boil, cover and simmer 20 minutes or until the water is absorbed and quinoa is light and fluffy.
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
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