Breakfast
683.0 Calories |
88.9g Carbs |
29.5g Fat |
19.5g Protein
1
serving
Classic Hash Browns
319.8 Calories |
37.8g Carbs |
17.6g Fat |
4.6g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
1
serving
Brie cheese on bread
204.1 Calories |
18.0g Carbs |
9.6g Fat |
11.4g Protein
|
Classic Hash Browns
scaled to 1 serving
1 Potato medium
Potato
1 1/2 tbsp
Butter
1/2 dash
Salt
1/2 dash
Pepper
1/4 tsp
Cayenne pepper
1/4 tsp
Paprika
Natural granola with raisins
41
g
Natural granola with raisins
Brie cheese on bread
scaled to 1 serving
1 slice large
Multi-grain bread
1 oz
Brie cheese
|
Classic Hash Browns
Shred potatoes into a large bowl filled with cold water. Stir until water is cloudy, drain, and cover potatoes again with fresh cold water. Stir again to dissolve excess starch. Drain potatoes well, pat dry with paper towels, and squeeze out any excess moisture.
Heat clarified butter in a large non-stick pan over medium heat. Sprinkle shredded potatoes into the hot butter and season with salt, black pepper, cayenne pepper, and paprika.
Cook potatoes until a brown crust forms on the bottom, about 5 minutes. Continue to cook and stir until potatoes are browned all over, about 5 more minutes.
Brie cheese on bread
Spread cheese on bread, eat.
|
Lunch
642.3 Calories |
47.1g Carbs |
26.3g Fat |
59.0g Protein
1
serving
Chicken and avocado salad
403.6 Calories |
12.0g Carbs |
25.0g Fat |
34.6g Protein
1
serving
Yogurt & Banana
238.8 Calories |
35.1g Carbs |
1.3g Fat |
24.4g Protein
|
Chicken and avocado salad
scaled to 1 serving
1 can yields
Canned chicken
1/2 fruit
Avocados
2 sprigs
Fresh cilantro
0.2 lime yields
Lime juice
1 dash
Salt
4 leaf, large
Lettuce
Yogurt & Banana
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 medium
Banana
|
Chicken and avocado salad
Chop the cilantro, cut up avocado.
Combine the chicken, avocado, cilantro, lime, and salt. (use only a squeeze of lime juice, and salt to taste).
Arrange the bib leaves, and serve the chicken salad on top
Yogurt & Banana
Slice banana and mix with yogurt. Enjoy!
|
Dinner
659.7 Calories |
46.5g Carbs |
32.1g Fat |
48.0g Protein
1
fillet
7 minutes "Quick Broiled Salmon"
348.4 Calories |
2.0g Carbs |
19.4g Fat |
39.6g Protein
1
serving
Peanut butter s'mores
193.5 Calories |
32.0g Carbs |
6.7g Fat |
2.9g Protein
1
serving
Cucumber & Hummus
117.7 Calories |
12.6g Carbs |
6.0g Fat |
5.5g Protein
|
7 minutes "Quick Broiled Salmon"
scaled to 1 fillet
7 oz
Atlantic salmon
1 1/2 tbsp
Lemon juice
1/2 clove
Garlic
1/2 tbsp
Olive oil
Peanut butter s'mores
scaled to 1 serving
2 regular
Marshmallows
2 cracker
Graham crackers
1 package 0.6 oz 1 cup
Reese's peanut butter cups
Cucumber & Hummus
scaled to 1 serving
1/4 cup
Hummus
1 cup slices
Cucumber
|
7 minutes "Quick Broiled Salmon"
PREP:
Cut salmon in half (or buy two 1/2 fillets)
Preheat broiler on high and place an all stainless steel skillet or cast iron pan under the heat for about 10 minutes to get it very hot. Pan should be 5 to 7 inches from the heat source
While pan is heating, chop or press garlic and let sit for 5 minutes
Rub salmon with 2 tsp fresh lemon juice, salt, and pepper. (you can broil with skin on, just takes a minute or two longer. Skin peels off after cooking)
Using a hot pad, pull pan away from heat and place Salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes, depending on thickness. Test with a fork for done-ness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.
Dress with olive oil, 1 tbsp lemon juice, garlic and salt and pepper to taste.
Peanut butter s'mores
Cook the marshmallows over an open flame or hot coals until they are browned outside, and soft all the way through, 2 to 4 minutes.
Place the marshmallows on top of one of the graham cracker squares. Place the peanut butter cup on top of the marshmallows. Top with the last graham cracker square.
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
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