Breakfast
506.6 Calories |
55.0g Carbs |
14.5g Fat |
40.1g Protein
1
serving
Spiced Sweet Potato and Goat Cheese Egg Skillet
365.0 Calories |
46.4g Carbs |
13.5g Fat |
15.6g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Spiced Sweet Potato and Goat Cheese Egg Skillet
scaled to 1 serving
1/2 tsp
Olive oil
1/2 small
Onions
1/2 tbsp
Paprika
1/2 tsp
Turmeric
1 dash
Salt
1/2 cup
Water
1 1/2 cup, cubes
Sweet potato
1 large
Egg
1 oz
Goat cheese
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Spiced Sweet Potato and Goat Cheese Egg Skillet
In a 7 or 8 inch skillet, heat olive oil over medium heat. Dice onion and add to skillet, cooking until onion is translucent, 4-5 minutes.
Stir in paprika and turmeric, cook for 30 seconds. Add water and stir until everything is well combined.
Carefully stir in cubed sweet potatoes, enough to fill the skillet. Cover with lid and let sweet potatoes cook until almost tender, 6-8 minutes.
Create a small well in the center and crack eggs. Sprinkle Goat cheese on top. Reduce heat to medium-low, cover, and cook until egg whites are set.
Serve with a sprinkle of cilantro.
|
Lunch
837.4 Calories |
81.4g Carbs |
20.4g Fat |
81.0g Protein
1
sandwich
Simple Caprese Sandwich
353.4 Calories |
52.0g Carbs |
8.7g Fat |
16.9g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
|
Simple Caprese Sandwich
scaled to 1 sandwich
1 slice, large
Sourdough bread
1 oz
Mozzarella cheese
2 slice, medium
Tomatoes
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
|
Simple Caprese Sandwich
Cut large slice of sourdough in half (or use two small slices). Top one slice with 1oz of sliced mozzarella, and then two slices of tomatoes. Flavor is mild, so season with salt pepper if desired.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|
Dinner
947.7 Calories |
33.7g Carbs |
44.6g Fat |
92.1g Protein
1
serving
Cumin-Scented Stir-Fried Beef with Celery
569.1 Calories |
8.7g Carbs |
39.5g Fat |
35.0g Protein
2
serving
Cottage Cheese & Strawberries
378.6 Calories |
25.0g Carbs |
5.1g Fat |
57.1g Protein
|
Cumin-Scented Stir-Fried Beef with Celery
scaled to 1 serving
2 1/2 tsp
Soy sauce
1 steak
Beef tenderloin
2 tsp
Vegetable oil
1/8 tsp
Crushed red pepper flakes
1/2 tsp
Cornstarch
1/8 tsp, whole
Cumin
2 stalks, large
Celery
1/2 tsp
Ginger
2 tbsp
Sake
1/2 tsp
Garlic
Cottage Cheese & Strawberries
scaled to 2 serving
1 cup, sliced
Strawberries
2 cup,
Cottage cheese
|
Cumin-Scented Stir-Fried Beef with Celery
Cut tops from celery and reserve leaves. Cut celery stalks diagonally into 1/4-inch pieces.
Halve steak lengthwise if large. Slice across the grain about 1/8 inch thick.
Toss beef with 1/2 teaspoon soy sauce, 1/4 teaspoon cornstarch, and a pinch of salt.
Stir together rice wine, remaining
2 teaspoon soy sauce, and remaining 1/4 teaspoon cornstarch.
Heat wok over high heat until smoking, then pour 1 teaspoon oil down side and swirl to coat. Add beef in 1 layer and cook, turning occasionally, until browned, less than 1 minute. Transfer to a bowl.
Add remaining teaspoon oil to wok, then add ginger, garlic, cumin, and red-pepper flakes and stir-fry 15 seconds. Add celery and stir-fry 1 minute, then add beef and juices and stir-fry 15 seconds. Stir rice-wine mixture, then pour into wok and stir-fry until sauce is bubbling, about 30 seconds. Remove from heat and stir in celery leaves.
Cottage Cheese & Strawberries
Mix cottage cheese with sliced strawberries and serve.
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