Breakfast
1060.6 Calories |
24.7g Carbs |
73.6g Fat |
71.0g Protein
2
omelet
Goat cheese and herb omelet
923.4 Calories |
5.9g Carbs |
73.1g Fat |
56.9g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
|
Goat cheese and herb omelet
scaled to 2 omelet
2 oz
Goat cheese
1/2 tbsp
Parsley
1 tsp chopped
Chives
1 tsp
Chervil
6 extra large
Egg
4 tbsp
Reduced fat milk
2 dash
Salt
2 tbsp
Butter
Nonfat yogurt
245
g
Nonfat yogurt
|
Goat cheese and herb omelet
Fresh parsley, chives, and chervil can be substituted for any 2 tsp of fresh herbs. Keep a bit of the herbs on the side for garnish, and mash the rest with the goat cheese to combine.
Whisk the eggs, milk, salt, and pepper in a medium bowl until evenly combined. Set aside a serving plate.
Melt butter in a small nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a spatula, moving the eggs around the pan until they form small curds, 2-3 minutes.
Gently shake pan and use the spatula to spread the egg mixture evenly across the pan. The top of the eggs should have a creamy consistency. Evenly spoon the goat cheese mixture in a line down the middle of the egg mixture.
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 omelet onto the plate, seam side down. Garnish with additional herbs and serve immediately.
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Lunch
1044.5 Calories |
77.4g Carbs |
62.9g Fat |
49.8g Protein
2
cup
Red bean salad
396.3 Calories |
55.2g Carbs |
11.3g Fat |
19.0g Protein
2
oz
(57 g)
Cheddar cheese
230.2 Calories |
0.8g Carbs |
19.2g Fat |
13.6g Protein
2
serving
Peanut Butter & Celery
417.9 Calories |
21.4g Carbs |
32.4g Fat |
17.2g Protein
|
Red bean salad
scaled to 2 cup
1 medium
Scallions
1 5/16 tbsp
Parsley
2/3 tbsp
Olive oil
1/3 dash
Salt
1/3 dash
Pepper
1/3 cup, sliced
Red bell pepper
1 1/3 cup
Kidney beans
1/3 stalks, large
Celery
1/3 cup
Red pepper relish
0 tsp
Vinegar
Cheddar cheese
57
g
Cheddar cheese
Peanut Butter & Celery
scaled to 2 serving
4 tbsp
Peanut butter
4 stalks, large
Celery
|
Red bean salad
Chop celery, seed and chop red pepper, drain canned kidney beans, chop scallions and parsley.
Combine all ingredients in a medium bowl and toss well; adjust seasonings.
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
|
Dinner
1122.2 Calories |
106.1g Carbs |
36.5g Fat |
75.7g Protein
2
serving
Poached Salmon
554.7 Calories |
4.5g Carbs |
21.6g Fat |
67.9g Protein
1
cup
(151 g)
Grapes
104.2 Calories |
27.3g Carbs |
0.2g Fat |
1.1g Protein
1
serving
Jeera (Cumin) Rice
463.4 Calories |
74.2g Carbs |
14.7g Fat |
6.7g Protein
|
Poached Salmon
scaled to 2 serving
1/2 dash
Salt
1 1/2 sprig
Dill
0.4 tsp
Parsley
1/4 cup
Water
1/2 serving 5 fl oz
White wine
1 1/2 tbsp chopped
Shallots
1/2 dash
Pepper
12 oz
Atlantic salmon
Grapes
151
g
Grapes
Jeera (Cumin) Rice
scaled to 1 serving
1/4 tsp, whole
Cumin
1 tbsp
Vegetable oil
1/2 dash
Salt
1/2 cup
White rice
7/8 cup
Water
|
Poached Salmon
Sprinkle the salmon fillets with a little salt. Put the wine, water, dill, parsley and onions in a saute pan, and bring to a simmer on medium heat.
Place salmon fillets, skin-side down on the pan. Cover. Cook 5 to 10 minutes, depending on the thickness of the fillet, or to desired done-ness. Do not overcook. Serve sprinkled with freshly ground black pepper.
Jeera (Cumin) Rice
Heat the oil in a medium size saucepan over a medium-high heat. Drop in the cumin seeds, and cook until they splutter. Do not allow the cumin seeds to burn or become really dark brown in color. Add the rice and fry it in the oil for about 1 minute.
Add the water and salt and bring to a boil. Once the water is boiling, reduce the heat to low and cover the saucepan. Cook the rice for approximately 15 minutes. If you feel the rice is getting burnt near the base of the pan as it cooks, one trick is to place the saucepan on another flat pan or griddle which is directly on the flame. Toss with a fork.
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