Breakfast
1057.3 Calories |
91.1g Carbs |
36.6g Fat |
92.6g Protein
2
omelet
Basic Parmesan Egg White Omelet
455.9 Calories |
7.7g Carbs |
30.3g Fat |
36.8g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
|
Basic Parmesan Egg White Omelet
scaled to 2 omelet
8 large
Egg white
4 tbsp
Reduced fat milk
2 dash
Salt
2 dash
Pepper
2 tbsp
Butter
4 tbsp
Parmesan cheese
Natural granola with raisins
82
g
Natural granola with raisins
Nonfat greek yogurt
480
g
Nonfat greek yogurt
|
Basic Parmesan Egg White Omelet
Whisk the egg whites, cheese, milk, salt, and pepper in a medium bowl until thoroughly combined. Set a serving plate aside.
Melt the butter in an 8-inch nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a rubber spatula, moving the eggs around the pan until they form small curds, about 2 to 3 minutes.
Gently shake the pan and use the spatula to spread the egg mixture evenly across the pan.
Remove the pan from heat. Using the spatula, fold a third of the omelet over and onto itself. Gently push the folded side of the omelet toward the edge of the pan.
Tilt the pan over the serving plate and roll the omelet onto the plate, seam side down. Serve.
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Lunch
1040.3 Calories |
120.8g Carbs |
36.3g Fat |
67.5g Protein
2
serving
Curry Chicken Salad
406.3 Calories |
6.3g Carbs |
16.8g Fat |
53.9g Protein
2
serving
Rice Cakes with Banana & Almond Butter
445.9 Calories |
66.8g Carbs |
18.9g Fat |
10.4g Protein
2
serving
Quick Grapefruit
188.1 Calories |
47.6g Carbs |
0.5g Fat |
3.2g Protein
|
Curry Chicken Salad
scaled to 2 serving
1/3 tsp
Olive oil
1 breast
Chicken breast
1 stalks, large
Celery
2 2/3 tbsp
Light mayonnaise
2/3 tsp
Curry powder
Rice Cakes with Banana & Almond Butter
scaled to 2 serving
2 small
Banana
2 tbsp
Almond butter
2 cakes
Rice cakes
Quick Grapefruit
scaled to 2 serving
2 medium
Grapefruit
2 tsp brownulated
Brown sugar
|
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.
Rice Cakes with Banana & Almond Butter
Peel banana and cut into rounds. Spread rice cake with almond butter and top with banana slices. Enjoy!
Quick Grapefruit
Cut grapefruit in half to expose sections. Sprinkle with brown sugar and enjoy.
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Dinner
1041.2 Calories |
47.0g Carbs |
67.4g Fat |
64.5g Protein
2
Pepper
Philly Cheesesteak Stuffed Peppers
884.8 Calories |
19.7g Carbs |
64.8g Fat |
58.5g Protein
1
serving
Quinoa
156.4 Calories |
27.3g Carbs |
2.6g Fat |
6.0g Protein
|
Philly Cheesesteak Stuffed Peppers
scaled to 2 Pepper
4 oz
Beef round
4 slice
Provolone cheese
1 large
Green bell pepper
1/2 medium
Onions
1 cup, whole
Mushrooms
1 tbsp
Butter
1 tbsp
Olive oil
1/2 tbsp
Garlic
Quinoa
scaled to 1 serving
1/4 cup
Quinoa
3/16 tsp
Salt
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Philly Cheesesteak Stuffed Peppers
Slice peppers in half lengthwise, remove ribs and seeds.
Slice onions and mushrooms. Saute over medium heat with butter, olive oil, minced garlic and a little salt and pepper. Saute until onions and mushroom are nice and caramelized. About 25-30 minutes.
Preheat oven to 400*
Slice roast beef into thin strips and add to the onion/mushroom mixture. Allow to cook 5-10 minutes
Line the inside of each pepper with a slice of provolone cheese.
Fill each pepper with meat mixture until they are nearly overflowing.
Top each pepper with another slice of provolone cheese.
Bake for 15-20 minutes until the cheese on top is golden brown. (source: peaceloveandlowcarb)
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.
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