Breakfast
752.5 Calories |
69.2g Carbs |
32.2g Fat |
46.4g Protein
1
serving
Egyptian Feta Cheese Omelet Roll
244.9 Calories |
1.8g Carbs |
19.6g Fat |
14.7g Protein
2
cup
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
1
serving
Morning Roasted Potatoes
233.2 Calories |
29.8g Carbs |
11.7g Fat |
3.6g Protein
|
Egyptian Feta Cheese Omelet Roll
scaled to 1 serving
2 large
Egg
1/4 tsp
Pepper
1/2 oz
Feta cheese
1/2 tsp
Reduced fat milk
1/2 tbsp
Vegetable oil
Nonfat yogurt
490
g
Nonfat yogurt
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
|
Egyptian Feta Cheese Omelet Roll
In a small bowl, beat eggs and pepper together. In another small bowl, combine crumbled cheese with milk.
Heat oil in a large non-stick skillet over medium-high heat. Pour in eggs, and tilt pan until bottom is evenly covered. When edges appear cooked, place feta mixture in a line in the center of eggs. Using a spatula, fold eggs over top and bottom of cheese, then fold sides over.
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.
|
Lunch
862.5 Calories |
156.3g Carbs |
4.5g Fat |
57.3g Protein
2
smoothie
Tropical protein smoothie
849.7 Calories |
153.9g Carbs |
4.4g Fat |
56.7g Protein
2
stalk, medium
(80 g)
Celery
12.8 Calories |
2.4g Carbs |
0.1g Fat |
0.6g Protein
|
Tropical protein smoothie
scaled to 2 smoothie
3 cup
Orange juice
2 medium
Banana
2 scoop
Whey protein powder
1 cup, halves
Strawberries
12 cube
Ice cubes
Celery
2
stalk, medium
Celery
|
Tropical protein smoothie
Use unflavored protein powder, add 6 ice cubes, blend for 30 seconds.
|
Dinner
1089.7 Calories |
56.8g Carbs |
29.3g Fat |
131.0g Protein
2
serving
Poached Salmon
554.7 Calories |
4.5g Carbs |
21.6g Fat |
67.9g Protein
1
serving
Quinoa
156.4 Calories |
27.3g Carbs |
2.6g Fat |
6.0g Protein
2
serving
Cottage Cheese & Strawberries
378.6 Calories |
25.0g Carbs |
5.1g Fat |
57.1g Protein
|
Poached Salmon
scaled to 2 serving
1/2 dash
Salt
1 1/2 sprig
Dill
0.4 tsp
Parsley
1/4 cup
Water
1/2 serving 5 fl oz
White wine
1 1/2 tbsp chopped
Shallots
1/2 dash
Pepper
12 oz
Atlantic salmon
Quinoa
scaled to 1 serving
1/4 cup
Quinoa
3/16 tsp
Salt
Cottage Cheese & Strawberries
scaled to 2 serving
1 cup, sliced
Strawberries
2 cup
Cottage cheese
|
Poached Salmon
Sprinkle the salmon fillets with a little salt. Put the wine, water, dill, parsley and onions in a saute pan, and bring to a simmer on medium heat.
Place salmon fillets, skin-side down on the pan. Cover. Cook 5 to 10 minutes, depending on the thickness of the fillet, or to desired done-ness. Do not overcook. Serve sprinkled with freshly ground black pepper.
Quinoa
Rinse quinoa well in a strainer and drain.
Add 1 cup quinoa and salt to 2 1/2 cups water in a pot. Bring to a boil, uncovered.
When it starts to boil, cover and simmer 20 minutes or until the water is absorbed and quinoa is light and fluffy.
Cottage Cheese & Strawberries
Mix cottage cheese with sliced strawberries and serve.
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