Breakfast
617.5 Calories |
66.0g Carbs |
29.4g Fat |
27.4g Protein
2
omelet
Egg white omelet
328.2 Calories |
15.4g Carbs |
19.2g Fat |
23.4g Protein
2
medium (3" dia)
(364 g)
Apples
189.3 Calories |
50.3g Carbs |
0.6g Fat |
0.9g Protein
2
strips
Bacon
100.1 Calories |
0.3g Carbs |
9.5g Fat |
3.0g Protein
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Egg white omelet
scaled to 2 omelet
6 large
Egg white
1/2 cup, chopped
Onions
1/2 cup, chopped
Red bell pepper
4 tsp
Coconut oil
4 tbsp
Almond milk
Apples
2
medium (3" dia)
Apples
Bacon
scaled to 2 strips
2 strip
Bacon
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Egg white omelet
Dice the vegetables any way you would like (feel free to use 1/2 cup of any lean, non-starchy vegetables. The nutrition will not change very much). Lightly saute in coconut oil, then remove vegetables from the pan and set aside.
Whisk egg white to fluffy, then add almond milk to egg whites. Pour eggs into skillet and let bottom firm slightly.
Put vegetables into eggs. When partly cooked, fold egg over vegetables twice as you roll with your spatula into omelette form.
Done when eggs are cooked through. Plate and enjoy.
Bacon
Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
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Lunch
944.4 Calories |
71.3g Carbs |
66.1g Fat |
30.5g Protein
2
salad
Maple Pear Spinach & Ham Salad
405.5 Calories |
24.7g Carbs |
29.7g Fat |
14.1g Protein
2
serving
Almond Butter & Celery
433.9 Calories |
19.6g Carbs |
36.0g Fat |
15.2g Protein
1
medium (7" to 7-7/8" long)
(118 g)
Banana
105.0 Calories |
27.0g Carbs |
0.4g Fat |
1.3g Protein
|
Maple Pear Spinach & Ham Salad
scaled to 2 salad
2 tsp
Red wine vinegar
2 tbsp
Olive oil
4 cup
Spinach
2 oz
Sliced ham
1/2 cup, sliced
Red bell pepper
1/2 cup slices
Cucumber
1/2 cup, slices
Pears
1 tsp
Maple syrups
Almond Butter & Celery
scaled to 2 serving
4 tbsp
Almond butter
4 stalks, large
Celery
Banana
1
medium (7" to 7-7/8" long)
Banana
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Maple Pear Spinach & Ham Salad
Toss spinach, cubed ham, green or red bell pepper, cucumber, and pear with vinegar, oil, and maple syrup.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
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Dinner
1369.2 Calories |
22.4g Carbs |
67.2g Fat |
165.5g Protein
3
breast
Grilled Chicken Mediterranean
1259.7 Calories |
11.9g Carbs |
60.1g Fat |
161.7g Protein
1
serving
Brussels Sprout Slaw
109.5 Calories |
10.5g Carbs |
7.1g Fat |
3.8g Protein
|
Grilled Chicken Mediterranean
scaled to 3 breast
3/4 cup cherry tomatoes
Cherry tomatoes
3/4 cup
Olives
2 1/4 tbsp, drained
Capers
2 1/4 tbsp
Olive oil
3 breast
Chicken breast
3 dash
Salt
3 dash
Pepper
Brussels Sprout Slaw
scaled to 1 serving
1/8 tsp
Salt
1/2 tbsp
Olive oil
1 tsp
Lemon juice
1/4 lb
Brussels sprouts
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Grilled Chicken Mediterranean
Preheat oven to 425F. Slice olives, rinse capers, and toss together with the tomatoes and 1 tbsp of olive oil in a bowl.
Season chicken breasts with salt and pepper to taste. Heat a large oven-proof skillet over high heat (you will be sticking the pan in the oven). Add 1 tbsp olive oil to the pan and quickly sear the chicken on both sides. Change to medium-high heat and add last 1 tbsp of oil and continue to cook until deep golden brown (~4 min).
Flip chicken, then add tomato mixture to skillet. Transfer skillet to oven and roast chicken until cooked through and tomatoes have softened (around 15-18 min).
Transfer to serving plates and spoon tomato mixture over top to serve.
Brussels Sprout Slaw
Keeping the stems intact, trim any loose or yellow leaves on the Brussels sprouts.
If you have a mandoline or vegetable slicer: Holding each sprout by the stem end, finely shred them on the slicer. If you don't, chop the sprouts finely with a kitchen knife.
Drizzle the slaw with olive oil, lemon juice, and salt and toss well.
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