Breakfast
986.7 Calories |
87.6g Carbs |
56.1g Fat |
34.4g Protein
2
serving
Quick ham grits
827.6 Calories |
54.6g Carbs |
53.8g Fat |
30.9g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
|
Quick ham grits
scaled to 2 serving
1 cup
Water
1 tbsp
Butter
1/2 tsp
Salt
1/4 tsp
Pepper
1 tbsp
Vegetable oil
2 oz
Cheddar cheese
1 tbsp chopped
Scallions
1/2 cup
Reduced fat milk
2 slice
Chopped ham
1/3 cup
Corn grits, yellow
1/2 tsp
Pepper or hot sauce
Natural granola with raisins
41
g
Natural granola with raisins
|
Quick ham grits
Combine the water, milk, butter, and measured salt and pepper in a small saucepan and bring to a simmer over medium-high heat.
Meanwhile, heat the oil in a medium frying pan over medium heat until shimmering. Add the ham and cook, stirring occasionally, until browned all over, about 5 to 6 minutes. Remove the pan from the heat and set it aside.
Whisk the grits into the simmering milk mixture and bring to a boil. Continue to boil without stirring for 1 minute. Cover with a tightfitting lid, remove the pan from the heat, and let sit until the grits are tender, about 7 minutes.
Meanwhile, shred the cheese on the large holes of a box grater (you should have about 3/4 cup). Thinly slice the white and light green parts of the scallion; set aside.
When the grits are ready, uncover and stir them to incorporate all of the liquid; stir until the grits are smooth. Sprinkle with two-thirds of the cheese and stir until combined and melted. Taste and season with salt and pepper as needed.
Divide the grits between 2 bowls and sprinkle with the remaining third of the cheese. Top with the reserved ham and scallions and add a few dashes of hot sauce. Serve immediately.
|
Lunch
1101.0 Calories |
57.9g Carbs |
87.3g Fat |
38.5g Protein
2
serving
Greek salad
687.5 Calories |
39.2g Carbs |
52.7g Fat |
22.4g Protein
2
serving
Cauliflower and Tahini
413.5 Calories |
18.6g Carbs |
34.6g Fat |
16.1g Protein
|
Greek salad
scaled to 2 serving
2 large whole
Tomatoes
1 cucumber
Cucumber
1/2 medium
Onions
1/2 cup
Olives
1/8 tsp, ground
Oregano
3/4 cup, crumbled
Feta cheese
1 tsp
Red wine vinegar
1 1/2 tbsp
Olive oil
1/2 dash
Salt
1/2 dash
Pepper
Cauliflower and Tahini
scaled to 2 serving
2 cup chopped,
Cauliflower
4 Tbsp
Sesame Tahini
|
Greek salad
Thinly slice the onion, cucumbers, and cut tomatoes into quarters. Arrange all the vegetables in a serving bowl. Add oregano and feta cheese.
To make the dressing, place all the ingredients in a screw-top jar and shake to combine. Pour dressing over the salad, toss gently, and serve.
Cauliflower and Tahini
Chop the cauliflower lovingly, to retain some of the florets.
Serve cauliflower pieces with tahini for dipping. Enjoy!
|
Dinner
990.3 Calories |
146.5g Carbs |
18.7g Fat |
73.3g Protein
2
serving
Bow Ties with Veggies
511.9 Calories |
97.1g Carbs |
8.9g Fat |
19.4g Protein
1
serving
Sautéed Garlic Spinach
102.1 Calories |
6.9g Carbs |
7.4g Fat |
5.0g Protein
2
serving
Yogurt & Cantaloupe
376.3 Calories |
42.5g Carbs |
2.4g Fat |
48.9g Protein
|
Bow Ties with Veggies
scaled to 2 serving
1/2 dash
Pepper
1/2 dash
Salt
4 oz
Whole wheat pasta
13/16 medium
Zucchini
1/2 tbsp
Olive oil
1/2 large
Onions
Sautéed Garlic Spinach
scaled to 1 serving
1/2 tbsp
Olive oil
3/4 clove
Garlic
1/4 dash
Salt
1/2 bunch
Spinach
Yogurt & Cantaloupe
scaled to 2 serving
16 oz
Nonfat greek yogurt
2 cup, cubes
Melons
|
Bow Ties with Veggies
Chop onion & zucchini.
Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
In a skillet over medium heat, saute zucchini and onion in olive oil until tender. Toss farfalle pasta with vegetables and season with salt and pepper; serve.
Sautéed Garlic Spinach
Cut off the thick stems of the spinach and discard. Clean the spinach by filling up your sink with water and soaking the spinach to loosen any sand or dirt. Drain the spinach and then repeat soaking and draining. Put the spinach in a salad spinner to remove any excess moisture.
Heat olive oil in a large skillet on medium-high heat. Add the garlic and saut for about 1 minute or until the garlic is just beginning to brown and become fragrant.
Add the spinach to the pan, packing it down a bit if you need to with your hand. Use a couple spatulas to lift the spinach and turn it over in the pan so that you coat more of it with the olive oil and garlic. Do this a couple of times. Cover the pan and cook for 1 minute. Uncover and turn the spinach over again. Cover the pan and cook for an additional minute.
After 2 minutes of covered cooking the spinach should be completely wilted. Remove from heat. Drain any excess moisture from the pan. Add a little more olive oil, sprinkle with salt to taste. Serve immediately.
Yogurt & Cantaloupe
Cut cantaloupe into pieces and mix with yogurt. Enjoy!
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