Breakfast
1058.2 Calories |
114.2g Carbs |
47.4g Fat |
47.7g Protein
2
serving
German French Toast
868.9 Calories |
64.0g Carbs |
46.8g Fat |
46.8g Protein
2
medium (3" dia)
(364 g)
Apples
189.3 Calories |
50.3g Carbs |
0.6g Fat |
0.9g Protein
|
German French Toast
scaled to 2 serving
1/2 tsp
Butter
1 jumbo
Egg
1/4 cup
Reduced fat milk
4 slice, large
White bread
4 slice
Muenster cheese
Apples
2
medium (3" dia)
Apples
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German French Toast
Melt butter in a skillet over medium heat. In a shallow bowl, beat together eggs and milk.
Dip bread slices one at a time in egg mixture, and fry in butter until golden. After turning once, top with a slice of muenster cheese, and cover until cheese is melted.
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Lunch
1073.8 Calories |
82.3g Carbs |
67.3g Fat |
36.6g Protein
1
serving
Tomato & Basil Salad
477.2 Calories |
17.3g Carbs |
37.9g Fat |
18.5g Protein
1
cup
(122 g)
Granola
596.6 Calories |
65.0g Carbs |
29.4g Fat |
18.1g Protein
|
Tomato & Basil Salad
scaled to 1 serving
2 1/2 tomato
Roma tomatoes
2 1/2 tbsp, chopped
Basil
1/2 cup, chopped
Onions
1/2 cup, diced
Mozzarella cheese
2 tsp
Balsamic vinegar
2 tbsp
Olive oil
1/2 dash
Pepper
1/2 dash
Salt
Granola
122
g
Granola
|
Tomato & Basil Salad
Wash and dice tomatoes.
Chop fresh basil.
Peel and dice onion.
Combine vinegar, oil, basil and toss to taste in a large bowl.
Add tomatoes, onion, cheese and toss to coat.
You can serve right away or you can let sit for about an hour in the fridge to marry the flavours.
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Dinner
1118.2 Calories |
94.3g Carbs |
30.4g Fat |
113.2g Protein
2
serving
Breaded salmon
509.5 Calories |
11.2g Carbs |
23.8g Fat |
58.6g Protein
1
serving
Easy Hard-Boiled Eggs
71.5 Calories |
0.4g Carbs |
4.8g Fat |
6.3g Protein
2
serving
Yogurt & Dried Mango
537.1 Calories |
82.7g Carbs |
1.8g Fat |
48.3g Protein
|
Breaded salmon
scaled to 2 serving
1 tsp
Olive oil
2 tsp
Dijon mustard
1/2 oz
Bread crumbs
1/2 tbsp
Parsley
10 oz
Atlantic salmon
2 dash
Salt
2 dash
Pepper
Easy Hard-Boiled Eggs
scaled to 1 serving
1 large
Egg
Yogurt & Dried Mango
scaled to 2 serving
16 oz
Nonfat greek yogurt
3 oz
Mangos
|
Breaded salmon
Heat oven to 425F. Line baking sheet with aluminum foil and coat the area the fish will be on with olive oil.
Place oil, mustard, and parsley in a small bowl and whisk to mix. Lay salmon on foil, skin side down, and season generously with salt and pepper. Evenly spread mustard/oil mix over the top. Sprinkle breadcrubs over the fish until it's covered. Gently pat the crumbs to make sure they adhere.
Bake the fish for 12 to 15 minutes. The fillet should flake and the breadcrumbs should be golden brown. If not, return to the oven for several more minutes.
Easy Hard-Boiled Eggs
Place eggs in a pot; pour enough water over the eggs to cover. Cover and turn stove to high; bring to a boil; turn off heat and place pot on a cool burner. Let the pot sit with the cover on for 15 minutes. Meanwhile, fill a large bowl halfway with cold water; transfer the eggs from the pot to the cold water. Replace the water with cold water as needed to keep cold until the eggs are completely cooled. Chill in refrigerator at least 2 hours before peeling.
Yogurt & Dried Mango
Chop up dried mango and mix into yogurt. Enjoy!
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