Breakfast
923.4 Calories |
5.9g Carbs |
73.1g Fat |
56.9g Protein
2
omelet
Goat cheese and herb omelet
923.4 Calories |
5.9g Carbs |
73.1g Fat |
56.9g Protein
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Goat cheese and herb omelet
scaled to 2 omelet
2 oz
Goat cheese
1/2 tbsp
Parsley
1 tsp chopped
Chives
1 tsp
Chervil
6 extra large
Egg
4 tbsp
Reduced fat milk
2 dash
Salt
2 tbsp
Butter
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Goat cheese and herb omelet
Fresh parsley, chives, and chervil can be substituted for any 2 tsp of fresh herbs. Keep a bit of the herbs on the side for garnish, and mash the rest with the goat cheese to combine.
Whisk the eggs, milk, salt, and pepper in a medium bowl until evenly combined. Set aside a serving plate.
Melt butter in a small nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a spatula, moving the eggs around the pan until they form small curds, 2-3 minutes.
Gently shake pan and use the spatula to spread the egg mixture evenly across the pan. The top of the eggs should have a creamy consistency. Evenly spoon the goat cheese mixture in a line down the middle of the egg mixture.
Remove the pan from heat. Using the spatula, fold a third of the omelet over and onto itself. Gently push the folded side of the omelet toward the edge of the pan. Tilt the pan over the serving plate and roll omelet onto the plate, seam side down. Garnish with additional herbs and serve immediately.
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Lunch
939.7 Calories |
77.2g Carbs |
44.8g Fat |
71.9g Protein
2
serving
Tuna Salad
471.6 Calories |
19.2g Carbs |
31.2g Fat |
36.3g Protein
2
serving
Cucumber & Hummus
235.4 Calories |
25.1g Carbs |
12.0g Fat |
11.1g Protein
1
serving
Yogurt & Mango
232.7 Calories |
32.9g Carbs |
1.5g Fat |
24.5g Protein
|
Tuna Salad
scaled to 2 serving
1 can
Tuna
1 fruit
Avocados
1 tbsp
Lemon juice
1/4 cup chopped
Onions
Cucumber & Hummus
scaled to 2 serving
1/2 cup
Hummus
2 cup slices
Cucumber
Yogurt & Mango
scaled to 1 serving
1 cup, sliced
Mangos
8 oz
Nonfat greek yogurt
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Tuna Salad
Mix and mash all ingredients, then add salt, pepper, and garlic powder to your preference.
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
Yogurt & Mango
Cut up mango and mix into yogurt. Enjoy!
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Dinner
898.4 Calories |
96.1g Carbs |
38.5g Fat |
48.8g Protein
1
fajita
Spicy Chicken Fajita
452.5 Calories |
29.3g Carbs |
19.5g Fat |
38.4g Protein
2
serving
Rice Cakes with Banana & Almond Butter
445.9 Calories |
66.8g Carbs |
18.9g Fat |
10.4g Protein
|
Spicy Chicken Fajita
scaled to 1 fajita
1/2 breast
Chicken breast
1/2 tsp
Olive oil
3/16 medium
Onions
3/16 pepper
Jalapeno peppers
2 tbsp
Salsa
1/4 cup, shredded
Cheddar cheese
1 tortilla
Tortillas
1 tbsp
Sour cream
1/2 cup shredded
Lettuce
Rice Cakes with Banana & Almond Butter
scaled to 2 serving
2 small
Banana
2 tbsp
Almond butter
2 cakes
Rice cakes
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Spicy Chicken Fajita
Slice the onion and jalapeno. Saute the onions. Pan fry the chicken breast in oil for about 8-12 minutes (salt and pepper to taste). Warm the tortillas on the griddle, long enough to make them soften up, 2 minutes.
Down the center of the tortilla, spread on a tablespoon worth of sour cream, 1/4 cup shredded cheese, 1/2 breast of sliced chicken, sauted onions, jalapenos (as much as you can bare to eat), 2 tablespoons of salsa, and top with 1/2 cup lettuce.
Roll up it, folding in the ends, then slice in half.
Rice Cakes with Banana & Almond Butter
Peel banana and cut into rounds. Spread rice cake with almond butter and top with banana slices. Enjoy!
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