Breakfast
822.0 Calories |
79.7g Carbs |
42.0g Fat |
35.1g Protein
2
serving
Simple Spinach Scramble
503.9 Calories |
13.6g Carbs |
37.5g Fat |
28.2g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
|
Simple Spinach Scramble
scaled to 2 serving
4 tsp
Olive oil
2 cup
Spinach
1/2 cup, chopped
Onions
4 ring
Red bell pepper
4 large
Egg
2 dash
Salt
2 dash
Pepper
Natural granola with raisins
82
g
Natural granola with raisins
|
Simple Spinach Scramble
Heat olive oil in a pan over medium heat.
Clean the spinach off and throw it into the pan while still wet. Cook on medium heat and season with salt and pepper.
Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft.
Add the eggs and scramble until cooked. Top with salt and pepper.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
|
Lunch
920.1 Calories |
115.4g Carbs |
19.8g Fat |
74.1g Protein
2
wrap
Veggie wrap
531.0 Calories |
87.1g Carbs |
14.9g Fat |
17.1g Protein
2
serving
Cottage Cheese & Honeydew Melon
389.2 Calories |
28.4g Carbs |
4.8g Fat |
56.9g Protein
|
Veggie wrap
scaled to 2 wrap
2 large
Carrots
1/4 cup, pieces or slices
Mushrooms
1 cup slices
Cucumber
4 spear
Broccoli
6 slice, medium
Tomatoes
2 tortilla
Tortillas
2 tbsp
Cream cheese
2 tbsp
Ranch dressing
Cottage Cheese & Honeydew Melon
scaled to 2 serving
2 cup,
Cottage cheese
1 cup, balls
Melons
|
Veggie wrap
If possible, warm the tortilla in the microwave for 10-15 seconds.
Chop up all the veggies.
Spread cream cheese on the tortilla
Place the vegetables over the tortillia.
Spread salad dressing over vegetables. For more calories and probably a tastier wrap, use dressing with fat.
Fold up the wrap. Feel free to use other vegetables if you have different preferences, but you may want to check how it affects the nutrition.
Cottage Cheese & Honeydew Melon
Mix cottage cheese with melon balls and serve.
|
Dinner
906.0 Calories |
104.1g Carbs |
46.9g Fat |
20.7g Protein
1
serving
White Bean Barley Bowl
297.9 Calories |
50.0g Carbs |
7.6g Fat |
9.9g Protein
2
serving
Creamy Ramen Noodles
608.1 Calories |
54.2g Carbs |
39.3g Fat |
10.9g Protein
|
White Bean Barley Bowl
scaled to 1 serving
2 2/3 tbsp
Barley
5/16 cup
Organic Vegetable Stock
2 tbsp
Water
1/4 cup
Corn
1/4 cup
White beans
0 tsp
Vinegar
1/2 tsp
Lemon juice
1/2 tbsp
Olive oil
1/16 cup, chopped
Onions
1/16 cup sprigs
Dill
3/16 dash
Salt
3/16 dash
Pepper
Creamy Ramen Noodles
scaled to 2 serving
1 package
Ramen noodle soup
2 cup
Water
2 tbsp
Butter
1/4 cup
Reduced fat milk
|
White Bean Barley Bowl
Thaw the frozen corn kernels in the microwave. Set aside.
In a small saucepan, add the barley, broth and water. Cover and bring to a boil over high heat. When the pot starts to boil, reduce the heat to low, and cook, covered, for 20 to 25 minutes until barley is tender.
Rinse the white beans under running water to remove excess sodium. Set aside.
In a separate bowl, add the barley with vinegar, lemon juice, olive oil, red onion and dill. Mix to combine then add the corn and white beans. Season with salt and pepper to taste. Garnish with dill and serve warm or at room temperature.
NOTE: You can make this dish ahead of time, store in the fridge, and reheat for lunch (or just eat it chilled).
Creamy Ramen Noodles
Bring water to boil in a small sauce pan.
Add dried noodles and cook 3 minutes, or until noodles are tender. Stir occasionally.
Drain away water. Return noodles to sauce pan.
Add butter, milk and contents of seasoning packet.
If your tastes desire, you may not use all of the seasoning packet.
Heat on low heat and stir until butter is melted and noodles are coated with creamy sauce.
Serve.
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