Breakfast
1003.9 Calories |
64.3g Carbs |
49.2g Fat |
80.3g Protein
1
omelet
Fluffy omelet with cheese and spinach
533.0 Calories |
2.0g Carbs |
46.2g Fat |
26.8g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
|
Fluffy omelet with cheese and spinach
scaled to 1 omelet
3 extra large
Egg
2 tbsp
Butter
3/4 oz
Cheddar cheese
1 tbsp chopped
Chives
1 dash
Salt
1 dash
Pepper
1/4 cup
Spinach
Melons
1
melon, medium (about 5" dia)
Melons
Nonfat greek yogurt
480
g
Nonfat greek yogurt
|
Fluffy omelet with cheese and spinach
Preheat broiler to high temperature. Crack eggs into a bowl and beat lightly.
Heat a 10 inch (25cm) nonstick frying pan over medium heat and add butter. Once the butter sizzles, pour in egg mixture evenly over the pan. Reduce heat to low and cook until set and golden brown (about 5 mins).
Remove the pan from heat and sprinkle the top of the omelet with cheese, chives, salt, and pepper. Place omelet in frying pan under the broiler and cook until cheese melts, or 1-2 mins.
Remove frying pan from broiler, place spinach on top of cheese. Gently fold the omelet in half and serve.
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Lunch
1143.7 Calories |
122.9g Carbs |
62.1g Fat |
46.5g Protein
2
serving
Garlic Green Beans with Tofu
521.2 Calories |
37.4g Carbs |
34.1g Fat |
23.7g Protein
2
serving
Fried Corn and Onions
379.9 Calories |
61.0g Carbs |
15.4g Fat |
10.3g Protein
2
serving
Zucchini & Hummus
242.6 Calories |
24.6g Carbs |
12.5g Fat |
12.4g Protein
|
Garlic Green Beans with Tofu
scaled to 2 serving
2 tbsp
Olive oil
4 cloves, minced
Garlic
1/2 lb
Tofu
4 cup 1/2" pieces
Green beans
Fried Corn and Onions
scaled to 2 serving
2 ear, large yields
Corn
1 tbsp
Butter
1/2 cup, chopped
Onions
1/2 dash
Salt
1/2 dash
Pepper
Zucchini & Hummus
scaled to 2 serving
2 cup, sliced
Zucchini
1/2 cup
Hummus
|
Garlic Green Beans with Tofu
1. Rinse the green beans and snip off their ends.
2. In a wok or nonstick skillet, warm the oil over medium heat. Add the green beans and garlic and saute for 5 minutes, stirring continuously.
3. Add the tofu and cook for 5 more minutes.
Fried Corn and Onions
Cut corn kernels from cob. Melt butter in a medium skillet over medium heat. Saute corn kernels just until tender, then mix in onion. Continue to saute until onion is just beginning to turn crispy. Season with salt and pepper. Enjoy warm or cold.
Zucchini & Hummus
Slice zucchini into rounds and serve with hummus.
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Dinner
1035.2 Calories |
116.1g Carbs |
56.6g Fat |
25.1g Protein
2
serving
Alfredo Mostaccioli
850.9 Calories |
88.2g Carbs |
49.5g Fat |
22.3g Protein
1
serving
EZ Peanut Butter Pie
184.3 Calories |
27.8g Carbs |
7.2g Fat |
2.8g Protein
|
Alfredo Mostaccioli
scaled to 2 serving
1/16 tsp
Pepper
0.031 tsp
Garlic powder
1/4 tsp
Salt
1/4 cup
Parsley
4 oz
Whole wheat pasta
1/4 cup, fluid
Heavy whipping cream
1 tbsp
Butter
2 tbsp
Parmesan cheese
EZ Peanut Butter Pie
scaled to 1 serving
1/8 pie shell
Pie crust
2 2/3 tbsp
Lowfat milk
1/8 package
Vanilla puddings
1/3 tsp
Peanut butter
|
Alfredo Mostaccioli
Chop parsley.
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.
Combine heavy cream and butter in a Dutch oven or large, heavy saucepan over medium heat. Heat until butter melts, stirring occasionally; be careful not to bring mixture to a boil. Stir in Parmesan cheese, parsley, salt, pepper and garlic powder. Toss with cooked pasta and serve immediately.
EZ Peanut Butter Pie
Whisk pudding mix, milk, peanut butter, together.
Bring mixture to a boil and pour into graham cracker crust. Allow to cool.
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