Breakfast
649.4 Calories |
48.0g Carbs |
37.6g Fat |
33.1g Protein
1
omelet
Goat cheese and herb omelet
461.7 Calories |
2.9g Carbs |
36.6g Fat |
28.5g 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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Goat cheese and herb omelet
scaled to 1 omelet
1 oz
Goat cheese
0.8 tsp
Parsley
1/2 tsp chopped
Chives
1/2 tsp
Chervil
3 extra large
Egg
2 tbsp
Reduced fat milk
1 dash
Salt
1 tbsp
Butter
Melons
1
melon, medium (about 5" dia)
Melons
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Goat cheese and herb omelet
Fresh parsley, chives, and chervil can be substituted for any 2 tsp of fresh herbs. Keep a bit of the herbs on the side for garnish, and mash the rest with the goat cheese to combine.
Whisk the eggs, milk, salt, and pepper in a medium bowl until evenly combined. Set aside a serving plate.
Melt butter in a small nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a spatula, moving the eggs around the pan until they form small curds, 2-3 minutes.
Gently shake pan and use the spatula to spread the egg mixture evenly across the pan. The top of the eggs should have a creamy consistency. Evenly spoon the goat cheese mixture in a line down the middle of the egg mixture.
Remove the pan from heat. Using the spatula, fold a third of the omelet over and onto itself. Gently push the folded side of the omelet toward the edge of the pan. Tilt the pan over the serving plate and roll omelet onto the plate, seam side down. Garnish with additional herbs and serve immediately.
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Lunch
593.4 Calories |
71.2g Carbs |
28.7g Fat |
12.4g Protein
1
serving
Spaghetti with olive oil and garlic sauce
556.5 Calories |
64.0g Carbs |
28.3g Fat |
11.2g Protein
1
medium (approx 2-3/4" long, 2-1/2 dia.)
(119 g)
Red bell pepper
36.9 Calories |
7.2g Carbs |
0.4g Fat |
1.2g Protein
|
Spaghetti with olive oil and garlic sauce
scaled to 1 serving
3 oz
Spaghetti
2 tbsp
Olive oil
1/3 cloves, minced
Garlic
1/2 tbsp
Parsley
1/4 tsp
Salt
1/2 dash
Pepper
Red bell pepper
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
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Spaghetti with olive oil and garlic sauce
Finely chop the garlic and parsley. Bring a large saucepan of water to a boil. Add spaghetti and cook until al dente (8-10 mins). Drain well, return to saucepan and cover.
In a medium frying pan over low heat, heat oil. Add garlic and cook gently 5-6 minutes. Do not let garlic brown.
Remove from heat, add parsley and stir. Season with salt and pepper.
Pour warm garlic-oil mixture over spaghetti and toss to coat. Serve.
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Dinner
589.8 Calories |
82.6g Carbs |
21.2g Fat |
25.0g Protein
1
sandwich
Hummus on Rye
203.5 Calories |
29.0g Carbs |
7.3g Fat |
9.6g Protein
1
serving
Sea Salt Edamame
147.0 Calories |
11.1g Carbs |
6.8g Fat |
13.0g Protein
1
cup
Yam Fries
239.3 Calories |
42.5g Carbs |
7.0g Fat |
2.4g 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
Sea Salt Edamame
scaled to 1 serving
1 dash
Salt
100 grams
Soybeans
Yam Fries
scaled to 1 cup
1 cup, cubes
Yam
1/2 tsp
Salt
1/2 tsp
Pepper
1/2 tbsp
Olive oil
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Hummus on Rye
This is a pretty simple, nutritious, and satisfying sandwich. If you are a big eater you can add some additional hummus.
Sea Salt Edamame
Cook edamame in microwave, about 2 minutes.
Sprinkle salt over.
Just eat the beans, not the pods.
Yam Fries
Preheat Oven to 450 Degrees
Cut Yams into wedges or fry-shapes.
Put yams along with oil, salt, and pepper into bag and seal
Shake bag until yams are covered
Line baking sheet with yams (make sure they are evenly spaced and none are touching)
Bake for 15 minutes and then pull and and flip yams and bake for another 10 minutes
Let cool for 5 minutes and then enjoy.
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