Breakfast
620.8 Calories |
36.0g Carbs |
38.8g Fat |
31.9g Protein
1
omelet
Goat cheese and herb omelet
461.7 Calories |
2.9g Carbs |
36.6g Fat |
28.5g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
|
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
Natural granola with raisins
41
g
Natural granola with raisins
|
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
659.3 Calories |
51.9g Carbs |
33.0g Fat |
40.1g Protein
1
serving
Ham and cheese sandwich
478.5 Calories |
30.7g Carbs |
24.6g Fat |
32.7g Protein
1
serving
Cantaloupe with Feta & Pepper
180.8 Calories |
21.2g Carbs |
8.4g Fat |
7.4g Protein
|
Ham and cheese sandwich
scaled to 1 serving
2 slice
Whole-wheat bread
4 slice
Sliced ham
1/2 cup shredded
Lettuce
1 tbsp
Light mayonnaise
1 oz
Cheddar cheese
Cantaloupe with Feta & Pepper
scaled to 1 serving
1 1/2 cup, cubes
Melons
1 dash
Pepper
1/4 cup, crumbled
Feta cheese
|
Ham and cheese sandwich
Spread the mayonnnaise on one of the pieces of bread
Pile the other things on top of the mayo and put the second piece of bread on top.
Cantaloupe with Feta & Pepper
Top chopped cantaloupe with crumbled feta and black pepper. Enjoy!
|
Dinner
595.7 Calories |
38.3g Carbs |
40.0g Fat |
29.5g Protein
1
serving
Veggie & chicken salad
294.4 Calories |
21.1g Carbs |
15.7g Fat |
19.4g Protein
1
serving
Green Beans with Olive Oil
94.5 Calories |
7.8g Carbs |
7.0g Fat |
2.1g Protein
1
serving
Cauliflower and Tahini
206.8 Calories |
9.3g Carbs |
17.3g Fat |
8.1g Protein
|
Veggie & chicken salad
scaled to 1 serving
2 oz
Chicken breast
1 cup shredded
Lettuce
1 large whole
Tomatoes
1 small
Red bell pepper
1 medium
Carrots
1 tbsp
Parmesan cheese
1 tbsp, ground
Flaxseed
2 tsp
Olive oil
Green Beans with Olive Oil
scaled to 1 serving
1 1/8 cup 1/2" pieces
Green beans
1/2 tbsp
Olive oil
1/4 tsp
Salt
Cauliflower and Tahini
scaled to 1 serving
1 cup chopped,
Cauliflower
2 Tbsp
Sesame Tahini
|
Veggie & chicken salad
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle. Chop chicken into small pieces.
Mix 1 cup romaine lettuce, 1 chopped tomato, 1 chopped small bell pepper, 1 medium chopped carrot, 1 Tbsp grated Parmesan cheese, 1 Tbsp ground flaxseed, and 3 Tbsp 94% fat-free Italian dressing or 1 tsp of olive oil.
Store in the fridge.
Eat on multigrain bread or by itself
Green Beans with Olive Oil
PREPARATION: Trim green beans.
Cook beans in a 6-quart pot of boiling salted water , uncovered, until just tender, 4 to 6 minutes. Drain in a colander, then transfer to a large bowl and toss with oil, sea salt, and pepper to taste.
Cauliflower and Tahini
Chop the cauliflower lovingly, to retain some of the florets.
Serve cauliflower pieces with tahini for dipping. Enjoy!
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