Breakfast
1008.2 Calories |
87.4g Carbs |
42.4g Fat |
71.7g Protein
2
serving
Basic scrambled eggs
546.1 Calories |
4.8g Carbs |
40.4g Fat |
39.0g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
|
Basic scrambled eggs
scaled to 2 serving
6 large
Egg
1 tbsp
Butter
1 tbsp chopped
Chives
1 tbsp, ground
Tarragon
1 dash
Salt
1 dash
Pepper
Nonfat yogurt
490
g
Nonfat yogurt
Melons
1
melon, medium (about 5" dia)
Melons
|
Basic scrambled eggs
Whisk the eggs in a medium bowl and until broken up. Season with a pinch each of salt and pepper and beat to incorporate. Place 2 tablespoons of the eggs in a small bowl; set aside.
Heat a 10-inch nonstick frying pan over medium-low heat until hot, about 2 minutes. Add butter to the pan and, using a rubber spatula, swirl until it’s melted and foamy and the pan is evenly coated. Pour in the larger portion of the eggs, sprinkle with chives and/or tarragon (if using), and let sit undisturbed until eggs just start to set around the edges, about 1 to 2 minutes. Using the rubber spatula, push the eggs from the edges into the center. Let sit again for about 30 seconds, then repeat pushing the eggs from the edges into the center every 30 seconds until just set, for a total cooking time of about 5 minutes.
Add remaining 2 tablespoons raw egg and stir until eggs no longer look wet. Remove from heat and season with salt and pepper as needed. Serve immediately.
|
Lunch
1031.1 Calories |
34.0g Carbs |
79.8g Fat |
57.2g Protein
1
serving
Curry Chicken Salad
203.1 Calories |
3.2g Carbs |
8.4g Fat |
26.9g Protein
1
cup, whole
(143 g)
Almonds
828.0 Calories |
30.8g Carbs |
71.4g Fat |
30.2g Protein
|
Curry Chicken Salad
scaled to 1 serving
3/16 tsp
Olive oil
1/2 breast
Chicken breast
1/2 stalks, large
Celery
1 1/3 tbsp
Light mayonnaise
1/3 tsp
Curry powder
Almonds
143
g
Almonds
|
Curry Chicken Salad
Dice celery.
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
Shred or dice chicken, based on your personal preference. Stir together with celery, mayonnaise, and curry powder.
|
Dinner
952.8 Calories |
56.2g Carbs |
43.9g Fat |
82.5g Protein
1
serving
Quick and Easy Grilled Cheese
468.8 Calories |
26.9g Carbs |
32.3g Fat |
18.4g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
|
Quick and Easy Grilled Cheese
scaled to 1 serving
1 tsp
Rosemary
1 tsp
Dill
1 tsp, leaves
Basil
2 slice
White bread
1 tbsp
Butter
2 slice
Cheddar cheese
1 tsp, leaves
Oregano
1 tbsp
Parsley
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
|
Quick and Easy Grilled Cheese
Chop dill, parsley, rosemary and basil.
Spread 1/2 tablespoon of butter on one side of each piece of bread. Lie the slices of Cheddar on one of the slices of bread on the unbuttered side. Sprinkle the parsley, basil, oregano, rosemary, and dill on the other slice of bread on its unbuttered side. Sandwich the two slices of bread together with the buttered sides facing outwards.
Heat a skillet over medium heat. When skillet is hot, gently lie the sandwich in the skillet; cook on each side for 3 minutes until cheese has melted.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
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