Breakfast
632.2 Calories |
72.7g Carbs |
27.4g Fat |
27.8g Protein
1
serving
Breakfast nachos
418.6 Calories |
38.6g Carbs |
19.8g Fat |
22.3g Protein
2
cup, whole
(288 g)
Strawberries
92.2 Calories |
22.1g Carbs |
0.9g Fat |
1.9g Protein
1
slice
Buttered Toast
121.5 Calories |
12.0g Carbs |
6.7g Fat |
3.5g Protein
|
Breakfast nachos
scaled to 1 serving
1/2 cup
Pinto beans
1 tbsp
Water
1/4 tsp
Chili powder
1/4 dash
Salt
1 extra large
Egg
1/2 tsp
Pepper or hot sauce
3/4 tsp
Butter
1/4 dash
Pepper
1/4 cup, shredded
Cheddar cheese
3/4 oz
Tortilla chips
2 tbsp
Salsa
Strawberries
288
g
Strawberries
Buttered Toast
scaled to 1 slice
1 slice
Whole-wheat bread
1/2 tbsp
Butter
|
Breakfast nachos
Drain and rinse beans. Place them in a small saucepan over medium heat. Add the water and chili powder and season with salt. Stir to combine and smash about half of the beans with the back of a fork. Cook, stirring occasionally, until warmed, about 5 minutes. Turn off heat.
Place eggs in a medium bowl and beat with a fork. Add hot sauce, season with a pinch each of salt and pepper, and beat to mix; set aside.
Melt the butter in a medium nonstick frying pan over medium-low heat until foamy, about 2 to 3 minutes. Swirl the butter in the pan until the pan is evenly coated. Pour in the beaten eggs and let sit undisturbed until the eggs just start to set around the edges, about 2 minutes.
Using a rubber spatula, push the eggs from the edges into the center. Let sit again for about 30 seconds, then repeat pushing the eggs from the edges into the center every 30 seconds until just set, about 1 1/2 minutes total. Remove the pan from the heat. Sprinkle the eggs with half of the cheese and stir to mix.
Divide the chips between serving plates and top evenly with the warm beans. Sprinkle remaining cheese evenly over the beans, spoon the eggs over top of the beans and cheese, and top with the salsa. Serve with guacamole and sour cream, if desired.
Buttered Toast
Toast bread to desired doneness.
Spread butter across until evenly distributed.
Enjoy!
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Lunch
652.0 Calories |
58.4g Carbs |
19.1g Fat |
61.0g Protein
1
serving
Spicy Chicken Celery Sticks
341.7 Calories |
11.3g Carbs |
17.2g Fat |
33.5g Protein
1
serving
Cherry Tomato, Dill, & Anchovy Salad
41.7 Calories |
5.8g Carbs |
1.0g Fat |
3.4g Protein
1
serving
Yogurt & Dried Mango
268.6 Calories |
41.3g Carbs |
0.9g Fat |
24.1g Protein
|
Spicy Chicken Celery Sticks
scaled to 1 serving
1 can yields
Canned chicken
2 tbsp
Light mayonnaise
1/2 tsp
Garlic powder
1/4 tsp
Salt
3 stalks, large
Celery
2 tbsp
Pepper or hot sauce
Cherry Tomato, Dill, & Anchovy Salad
scaled to 1 serving
1 cup cherry tomatoes
Cherry tomatoes
1/4 oz, boneless
Anchovy
1/2 tsp
Dill
Yogurt & Dried Mango
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 1/2 oz
Mangos
|
Spicy Chicken Celery Sticks
Combine chicken, mayo, garlic powder, salt and hot sauce in a small bowl and mix until well combined.
Cut celery stalks in half. Stuff each stalk with the chicken mixture and serve.
Cherry Tomato, Dill, & Anchovy Salad
Halve cherry tomatoes and place in bowl. Chop anchovy filets into small pieces and place in bowl with tomatoes.
Sprinkle salad with fresh dill, toss well to combine, and serve.
Yogurt & Dried Mango
Chop up dried mango and mix into yogurt. Enjoy!
|
Dinner
703.5 Calories |
75.0g Carbs |
35.1g Fat |
24.2g Protein
1
serving
Spaghetti with olive oil and garlic sauce
556.5 Calories |
64.0g Carbs |
28.3g Fat |
11.2g Protein
1
serving
Sea Salt Edamame
147.0 Calories |
11.1g Carbs |
6.8g Fat |
13.0g 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
Sea Salt Edamame
scaled to 1 serving
1 dash
Salt
100 grams
Soybeans
|
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.
Sea Salt Edamame
Cook edamame in microwave, about 2 minutes.
Sprinkle salt over.
Just eat the beans, not the pods.
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