Breakfast
1035.2 Calories |
58.4g Carbs |
58.8g Fat |
66.3g Protein
2
serving
Egyptian Feta Cheese Omelet Roll
489.8 Calories |
3.5g Carbs |
39.2g Fat |
29.4g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
2
serving
Brie cheese on bread
408.3 Calories |
36.1g Carbs |
19.2g Fat |
22.8g Protein
|
Egyptian Feta Cheese Omelet Roll
scaled to 2 serving
4 large
Egg
1/2 tsp
Pepper
1 oz
Feta cheese
1 tsp
Reduced fat milk
1 tbsp
Vegetable oil
Nonfat yogurt
245
g
Nonfat yogurt
Brie cheese on bread
scaled to 2 serving
2 slice large
Multi-grain bread
2 oz
Brie cheese
|
Egyptian Feta Cheese Omelet Roll
In a small bowl, beat eggs and pepper together. In another small bowl, combine crumbled cheese with milk.
Heat oil in a large non-stick skillet over medium-high heat. Pour in eggs, and tilt pan until bottom is evenly covered. When edges appear cooked, place feta mixture in a line in the center of eggs. Using a spatula, fold eggs over top and bottom of cheese, then fold sides over.
Brie cheese on bread
Spread cheese on bread, eat.
|
Lunch
1089.2 Calories |
99.1g Carbs |
28.2g Fat |
111.7g Protein
1
sandwich
Barbecue tuna sandwich
360.0 Calories |
44.6g Carbs |
4.4g Fat |
36.2g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
2
serving
Celery & Hummus
245.1 Calories |
25.2g Carbs |
12.2g Fat |
11.5g Protein
|
Barbecue tuna sandwich
scaled to 1 sandwich
1 roll
Hamburger bun
1 can
Tuna
4 tbsp
Barbecue sauce
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
Celery & Hummus
scaled to 2 serving
4 stalks, large
Celery
1/2 cup
Hummus
|
Barbecue tuna sandwich
Get yourself your can of tuna and drain it, then put it in a bowl. Put 4 tbsp of your BBQ sauce on top of the tuna and mix well.
Put the bowl in the microwave with a paper towel covering it (to keep everything clean) for 1 minute. Take out of the microwave and place on your bun, you've now got pulled tuna! It tastes a lot like pulled pork, so enjoy! Toast bun for a crispier sandwich.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
Celery & Hummus
Eat celery with hummus.
|
Dinner
1064.1 Calories |
128.9g Carbs |
37.6g Fat |
53.3g Protein
2
serving
Chicken and Pepper Stir Fry
960.0 Calories |
101.6g Carbs |
37.4g Fat |
52.2g Protein
1
cup
(151 g)
Grapes
104.2 Calories |
27.3g Carbs |
0.2g Fat |
1.1g Protein
|
Chicken and Pepper Stir Fry
scaled to 2 serving
1 tbsp
Soy sauce
2/3 tbsp
Ketchup
1 tsp
Ginger
1/3 cloves, minced
Garlic
2 2/3 thigh, bone removed
Chicken thigh
2/3 tbsp
Vegetable oil
2 large
Scallions
1/3 large
Red bell pepper
2 cup
Brown rice
Grapes
151
g
Grapes
|
Chicken and Pepper Stir Fry
Mix soy sauce, ketchup, ginger and garlic in re-sealable heavy-duty plastic bag. Add chicken; seal bag and turn to coat with marinade. Let stand 15 minutes.
Heat 1 tablespoon of the oil in 10-inch skillet or wok over medium-high heat. Add green onions and bell peppers; stir-fry until crisp-tender. Remove from skillet.
Heat the remaining 1 tablespoon oil in skillet. Add chicken; stir-fry 4 to 5 minutes or until no longer pink in center. Stir in bell pepper mixture. Serve over noodles or rice.
NOTE: Have chicken thighs slightly frozen to ease in skinning and deboning.
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