Breakfast
1140.0 Calories |
21.4g Carbs |
101.5g Fat |
45.8g Protein
2
omelet
Basic Parmesan Egg White Omelet
455.9 Calories |
7.7g Carbs |
30.3g Fat |
36.8g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g 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
Pecans
99
g
Pecans
|
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
1102.0 Calories |
71.1g Carbs |
34.0g Fat |
126.6g Protein
1
serving
Cool Summer Cucumber and Tomato Toss
91.6 Calories |
6.4g Carbs |
7.0g Fat |
1.2g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
2
serving
PBJ Cottage Cheese
526.4 Calories |
35.3g Carbs |
15.4g Fat |
61.3g Protein
|
Cool Summer Cucumber and Tomato Toss
scaled to 1 serving
1/4 large
Cucumber
1/2 large whole
Tomatoes
1/2 tbsp
Balsamic vinegar
1/2 tbsp
Olive oil
1/4 dash
Salt
1/4 dash
Pepper
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
PBJ Cottage Cheese
scaled to 2 serving
4 tsp
Strawberry jam
4 tsp
Peanut butter
2 cup,
Cottage cheese
|
Cool Summer Cucumber and Tomato Toss
Place cucumber and tomatoes in a bowl. Pour in olive oil and balsamic vinegar. Season with salt and pepper. Toss gently to coat. Refrigerate until ready to serve.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
|
Dinner
1071.3 Calories |
75.9g Carbs |
60.6g Fat |
55.2g Protein
1
serving
Thousand Island Slaw with Chicken
1012.3 Calories |
62.1g Carbs |
60.3g Fat |
53.9g Protein
2
large (7-1/4" to 8-/1/2" long)
(144 g)
Carrots
59.0 Calories |
13.8g Carbs |
0.3g Fat |
1.3g Protein
|
Thousand Island Slaw with Chicken
scaled to 1 serving
1/4 cup
Light mayonnaise
1 1/4 cracker
Rye crackers
1/16 cup, chopped
Onions
1 tsp
Vinegar
1/4 tsp
Caraway seed
1/2 tbsp
Pickle relish
1 tbsp
Ketchup
2 1/2 cup
Coleslaw
1/4 chicken
Chicken, meat and skin and giblets and neck
Carrots
2
large (7-1/4" to 8-/1/2" long)
Carrots
|
Thousand Island Slaw with Chicken
Cook chicken thoroughly and let cool. Remove chicken meat from bones and shred or slice.
Whisk together mayonnaise, onion, ketchup, vinegar, relish, caraway seeds (if using), 1/2 teaspoon salt, and 1/4 teaspoon pepper in a large bowl. Add coleslaw mix and stir to coat. Transfer to a shallow serving dish and top with chicken. Serve with crackers.
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