Breakfast
754.2 Calories |
118.7g Carbs |
19.3g Fat |
35.8g Protein
1
Bowl
Breakfast Parfait
333.3 Calories |
43.9g Carbs |
6.5g Fat |
27.6g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
1
serving
Morning Roasted Potatoes
233.2 Calories |
29.8g Carbs |
11.7g Fat |
3.6g Protein
|
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
Melons
1
melon, medium (about 5" dia)
Melons
Morning Roasted Potatoes
scaled to 1 serving
1 Potato small
Potato
1 tbsp
Butter
1/2 tsp
Rosemary
1/4 dash
Salt
1/4 dash
Pepper
|
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
901.4 Calories |
117.5g Carbs |
20.2g Fat |
62.6g Protein
2
sandwich
Simple Caprese Sandwich
706.7 Calories |
104.0g Carbs |
17.5g Fat |
33.9g Protein
1
serving
Cottage Cheese & Raspberries
194.7 Calories |
13.5g Carbs |
2.7g Fat |
28.8g Protein
|
Simple Caprese Sandwich
scaled to 2 sandwich
2 slice, large
Sourdough bread
2 oz
Mozzarella cheese
4 slice, medium
Tomatoes
Cottage Cheese & Raspberries
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Raspberries
|
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.
Cottage Cheese & Raspberries
Combine cottage cheese and raspberries; serve.
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Dinner
483.8 Calories |
34.4g Carbs |
23.3g Fat |
36.4g Protein
1
serving
Fish with Creamy Leeks
238.6 Calories |
9.2g Carbs |
11.1g Fat |
24.9g Protein
2
serving
Celery & Hummus
245.1 Calories |
25.2g Carbs |
12.2g Fat |
11.5g Protein
|
Fish with Creamy Leeks
scaled to 1 serving
1/8 tsp
Dill weed
2 2/3 tbsp
Water
4 oz
Pollock
1/2 leek
Leeks
3/8 tsp
Wheat flour
1/2 tbsp
Butter
1 15/16 tbsp
Sour cream
1/8 tsp
Salt
1/16 tsp
Pepper
Celery & Hummus
scaled to 2 serving
4 stalks, large
Celery
1/2 cup
Hummus
|
Fish with Creamy Leeks
Whisk together sour cream and flour.
Wash leeks, and chop, then put in a large heavy skillet with butter, half of the water, salt, and pepper. Cover with parchment, then with a lid, and simmer over medium heat, stirring once or twice, until leeks are tender, about 10 minutes.
Stir in sour-cream mixture and remaining water.
Add fish to leeks and cook, covered with parchment and lid, until just cooked through, 8 to 10 minutes. Serve sprinkled with dill.
Celery & Hummus
Eat celery with hummus.
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