Breakfast
799.8 Calories |
103.5g Carbs |
29.9g Fat |
34.7g Protein
1
Bowl
Breakfast Parfait
333.3 Calories |
43.9g Carbs |
6.5g Fat |
27.6g Protein
2
serving
Morning Roasted Potatoes
466.5 Calories |
59.6g Carbs |
23.4g Fat |
7.2g Protein
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Breakfast Parfait
scaled to 1 Bowl
8 oz
Nonfat greek yogurt
1/2 cup
Blueberries
1/2 cup, halves
Strawberries
1/4 cup
Granola with almonds
Morning Roasted Potatoes
scaled to 2 serving
2 Potato small
Potato
2 tbsp
Butter
1 tsp
Rosemary
1/2 dash
Salt
1/2 dash
Pepper
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Breakfast Parfait
Mix in bowl.
Morning Roasted Potatoes
Preheat oven to 450 degrees F (230 degrees C). Wash and cut up potatoes.
In a hot skillet, melt the butter. Stir in rosemary, salt and pepper. Coat potatoes evenly with the melted butter. Arrange the potatoes in a single layer on a baking pan.
Bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. Toss them occasionally to ensure that they brown on all sides.
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Lunch
806.8 Calories |
78.4g Carbs |
36.8g Fat |
44.7g Protein
1
serving
Penne with Roasted Asparagus and Balsamic
543.6 Calories |
60.7g Carbs |
29.1g Fat |
14.1g Protein
1
serving
PBJ Cottage Cheese
263.2 Calories |
17.7g Carbs |
7.7g Fat |
30.7g Protein
|
Penne with Roasted Asparagus and Balsamic
scaled to 1 serving
1/4 cup
Asparagus
3/4 tsp
Olive oil
1/2 tsp
Salt
1/8 tsp
Pepper
2 1/2 oz
Whole wheat pasta
1 tbsp
Balsamic vinegar
1/8 tsp brownulated
Brown sugar
1/4 stick
Butter
1 1/3 tbsp
Parmesan cheese
PBJ Cottage Cheese
scaled to 1 serving
2 tsp
Strawberry jam
2 tsp
Peanut butter
1 cup,
Cottage cheese
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Penne with Roasted Asparagus and Balsamic
Heat the oven to 400°. Snap the tough ends off the asparagus and discard them. Cut the spears into 1-inch pieces. Put the asparagus on a baking sheet and toss with the oil and 1/4 teaspoon each of the salt and pepper. Roast until tender, about 10 minutes.
Meanwhile, put the vinegar in a small saucepan. Simmer and reduce down until approximately 3 tablespoons remain. Stir in the brown sugar and the remaining 1/4 teaspoon pepper. Remove from the heat.
Cook the penne in a large pot of boiling, salted water until just done, about 13 minutes. Drain the pasta and toss with the butter (cut into pieces), vinegar reduction, asparagus, Parmesan, and the remaining 1 3/4 teaspoons salt. Serve with additional Parmesan.
http://www.foodandwine.com/recipes/penne-with-roasted-asparagus-and-balsamic-butter
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
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Dinner
751.5 Calories |
53.9g Carbs |
55.9g Fat |
23.7g Protein
1
salad
Ole Salad
333.6 Calories |
32.5g Carbs |
23.5g Fat |
6.6g Protein
2
serving
Peanut Butter & Celery
417.9 Calories |
21.4g Carbs |
32.4g Fat |
17.2g Protein
|
Ole Salad
scaled to 1 salad
1 cup, chopped or sliced
Tomatoes
1/2 cup, sliced
Zucchini
1/2 cup
Corn
3/16 cup chopped
Onions
1/2 fruit
Avocados
1/2 tbsp
Olive oil
1 1/2 tbsp
Pepper or hot sauce
1 tbsp
Lemon juice
1/4 tsp
Garlic powder
1/8 tsp, ground
Cumin
1/2 dash
Salt
Peanut Butter & Celery
scaled to 2 serving
4 tbsp
Peanut butter
4 stalks, large
Celery
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Ole Salad
Chop up the tomatoes, zucchini, green onions, and slice the avocado. Combine everything in a large bowl with the corn.
Whisk together the hot sauce, olive oil (or vegetable oil), lemon juice, garlic powder, salt, and cumin. Toss gently with the vegetables.
For best results, chill 3-4 hours before serving, or eat right away if you're in a hurry.
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
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