Breakfast
455.1 Calories |
55.8g Carbs |
19.4g Fat |
20.3g Protein
1
serving
Eggs in Spicy Tomato Sauce
322.2 Calories |
22.7g Carbs |
18.5g Fat |
18.1g Protein
1
serving
Fruit Salad
133.0 Calories |
33.1g Carbs |
0.9g Fat |
2.1g Protein
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Eggs in Spicy Tomato Sauce
scaled to 1 serving
1/2 tbsp
Olive oil
1/2 medium
Red bell pepper
1/2 pepper
Jalapeno peppers
1/4 onion
Onions
1 1/4 cloves, minced
Garlic
1/2 tsp, ground
Cumin
3/8 tsp
Salt
3/4 tbsp
Tomato paste
7/8 cup
Tomatoes
2 tbsp
Water
2 extra large
Egg
1/2 tbsp
Parsley
Fruit Salad
scaled to 1 serving
1 cup, halves
Strawberries
1 cup
Blueberries
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Eggs in Spicy Tomato Sauce
Remove seeds from bell peppers and chop. Chop jalepenos. Set aside.
Heat oil in skillet over medium heat. Add bell peppers, jalapeños, onion, garlic, cumin, and 3/4 tsp of the salt. Cook while stirring occasionally, until the onion becomes translucent, about 7 minutes.
Add the tomato paste and mix well. Add canned tomatoes and their liquid plus 1/2 c water. Bring the mixture to a low boil. Simmer for about 7 minutes, stirring occasional, until sauce has thickened.
Using the back of a large spoon, make divots in the tomato sauce for the eggs. Carefully crack each egg into each space. Do not stir.
Cover skillet and simmer for about 8 minutes or until eggs are done to your preference. Sprinkle eggs with remaining salt, freshly ground pepper, and chopped fresh cilantro.
Fruit Salad
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Lunch
906.8 Calories |
42.7g Carbs |
56.2g Fat |
74.8g Protein
2
serving
Spicy Tuna Salad
906.8 Calories |
42.7g Carbs |
56.2g Fat |
74.8g Protein
|
Spicy Tuna Salad
scaled to 2 serving
2 can
Tuna
20 olive
Olives
1/2 cup, chopped
Scallions
1 pepper
Jalapeno peppers
3 tbsp, drained
Capers
1/2 tsp
Cayenne pepper
0.4 cup
Lemon juice
1 tbsp
Olive oil
1/2 head
Lettuce
1 fruit
Avocados
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Spicy Tuna Salad
Any kind of lettuce or mixed greens can replace the butter lettuce. Chop olives, finely chop the jalapeno, and dice the lettuce. Combine all of the ingredients except for the lettuce and avocado, and then serve over lettuce. Slice avocado and serve on top.
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Dinner
473.5 Calories |
8.6g Carbs |
23.5g Fat |
56.4g Protein
1
breast
Grilled Chicken Mediterranean
419.9 Calories |
4.0g Carbs |
20.0g Fat |
53.9g Protein
1
serving
Pan Roasted Asparagus
53.6 Calories |
4.6g Carbs |
3.5g Fat |
2.5g Protein
|
Grilled Chicken Mediterranean
scaled to 1 breast
1/4 cup cherry tomatoes
Cherry tomatoes
1/4 cup
Olives
3/4 tbsp, drained
Capers
3/4 tbsp
Olive oil
1 breast
Chicken breast
1 dash
Salt
1 dash
Pepper
Pan Roasted Asparagus
scaled to 1 serving
1/4 lb
Asparagus
3/4 tsp
Olive oil
1/4 clove
Garlic
1/4 tsp
Salt
|
Grilled Chicken Mediterranean
Preheat oven to 425F. Slice olives, rinse capers, and toss together with the tomatoes and 1 tbsp of olive oil in a bowl.
Season chicken breasts with salt and pepper to taste. Heat a large oven-proof skillet over high heat (you will be sticking the pan in the oven). Add 1 tbsp olive oil to the pan and quickly sear the chicken on both sides. Change to medium-high heat and add last 1 tbsp of oil and continue to cook until deep golden brown (~4 min).
Flip chicken, then add tomato mixture to skillet. Transfer skillet to oven and roast chicken until cooked through and tomatoes have softened (around 15-18 min).
Transfer to serving plates and spoon tomato mixture over top to serve.
Pan Roasted Asparagus
Trim the bottom inch or two off the asparagus. Finely chop the garlic.
Cut spears in half crosswise.
Heat olive oil in a large heavy skillet.
Add asparagus.
Toss well.
Sprinkle with salt and garlic.
Toss well for one to two minutes.
Serve hot or at room temperature.
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