Breakfast
1008.3 Calories |
70.7g Carbs |
37.3g Fat |
97.6g Protein
2
serving
Tasty Turkey & Spinach Omelet
849.2 Calories |
37.7g Carbs |
35.0g Fat |
94.1g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
|
Tasty Turkey & Spinach Omelet
scaled to 2 serving
1 cup, chopped
Onions
1 cup diced
Mushrooms
6 oz
Deli cut turkey
24 tbsp
Egg white
2 large
Egg
1/2 cup, shredded
Cheddar cheese
2 cup
Spinach
Natural granola with raisins
41
g
Natural granola with raisins
|
Tasty Turkey & Spinach Omelet
Lightly coat a nonstick pan with cooking spray and place over medium heat. Add the onion, mushrooms, and turkey and cook for about 5 minutes. Once cooked, transfer to a plate and set aside.
Mix the egg and egg whites in a bowl and pour the mixture into the pan.
After a couple of minutes, you should see bubbles. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and cook. Continue cooking for 2-3 minutes or until the center of the omelet starts to look dry.
Place the cheese in the middle of the omelet and spread the turkey mixture and spinach on top (in the center of the omelet). Using a spatula gently fold one edge of the omelet over.
Let the omelet cook for another two minutes or until the cheese melts to your desired consistency. Slide the omelet out of the skillet and onto a plate.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
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Lunch
1033.9 Calories |
87.5g Carbs |
40.7g Fat |
93.2g Protein
1
serving
Spicy Tuna Salad
453.4 Calories |
21.4g Carbs |
28.1g Fat |
37.4g Protein
1
oz
(28 g)
Cheddar cheese
115.1 Calories |
0.4g Carbs |
9.6g Fat |
6.8g Protein
2
serving
Yogurt & Mango
465.5 Calories |
65.7g Carbs |
3.1g Fat |
49.0g Protein
|
Spicy Tuna Salad
scaled to 1 serving
1 can
Tuna
10 olive
Olives
1/4 cup, chopped
Scallions
1/2 pepper
Jalapeno peppers
1 1/2 tbsp, drained
Capers
1/4 tsp
Cayenne pepper
3 1/4 tbsp
Lemon juice
1/2 tbsp
Olive oil
1/4 head
Lettuce
1/2 fruit
Avocados
Cheddar cheese
28
g
Cheddar cheese
Yogurt & Mango
scaled to 2 serving
2 cup, sliced
Mangos
16 oz
Nonfat greek yogurt
|
Spicy Tuna Salad
Any kind of lettuce or mixed greens can replace the butter lettuce. Chop olives, finely chop the jalapeno, and dice the lettuce. Combine all of the ingredients except for the lettuce and avocado, and then serve over lettuce. Slice avocado and serve on top.
Yogurt & Mango
Cut up mango and mix into yogurt. Enjoy!
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Dinner
958.2 Calories |
6.3g Carbs |
60.1g Fat |
92.0g Protein
1
serving
Lamb au Poivre
958.2 Calories |
6.3g Carbs |
60.1g Fat |
92.0g Protein
|
Lamb au Poivre
scaled to 1 serving
1 tsp
Butter
1 tbsp chopped
Shallots
1 tbsp
Balsamic vinegar
1/2 cup
Chicken broth
1 tsp
Peppercorn
1 lb
Lamb rib
1 tbsp
Vegetable oil
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Lamb au Poivre
PREPARATION: French lamb bones if desired and trim fat.
Finely chop shallot.
Coarsely crush peppercorns with a mortar and pestle or wrap in a kitchen towel and press on peppercorns with bottom of a heavy skillet.
Pat chops dry and season with salt. Rub one side of each chop with peppercorns, pressing peppercorns into meat to adhere.
Heat oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking, then cook chops, peppered sides up, 2 minutes. Turn chops over with tongs and cook, pressing down on each chop with side of tongs to help pepper adhere to meat, about 2 minutes more (for medium-rare). Transfer chops with tongs to a plate and let stand while making sauce.
Pour off all but 2 teaspoons of fat from skillet if necessary, then saut shallot, stirring, until golden brown, about 30 seconds. Add broth and balsamic vinegar and boil until reduced to about 1/4 cup, 2 to 3 minutes. Remove skillet from heat and swirl in butter. Add any meat juices that have accumulated on plate and season with salt. Serve sauce over lamb.
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