Breakfast
1141.1 Calories |
46.3g Carbs |
73.8g Fat |
71.4g 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
1
serving
Cinnamon Apple Bites
80.5 Calories |
21.6g Carbs |
0.2g Fat |
0.5g Protein
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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
Cinnamon Apple Bites
scaled to 1 serving
1 medium
Apples
1/2 tsp
Cinnamon
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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.
Cinnamon Apple Bites
Cut up apple (with or without skin - your choice) into bite sized chunks.
Put the chopped apple into a container with a lid (ex. an empty margarine container).
Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
Eat and enjoy immediately.
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Lunch
1081.7 Calories |
165.6g Carbs |
37.8g Fat |
42.4g Protein
2
serving
Tomato Basil Pasta
554.8 Calories |
93.6g Carbs |
15.6g Fat |
19.1g Protein
1
serving
Sea Salt Edamame
147.0 Calories |
11.1g Carbs |
6.8g Fat |
13.0g Protein
2
serving
Fried Corn and Onions
379.9 Calories |
61.0g Carbs |
15.4g Fat |
10.3g Protein
|
Tomato Basil Pasta
scaled to 2 serving
4 oz
Whole wheat pasta
1 cup, chopped or sliced
Tomatoes
1 cup
Spinach
1/4 tsp
Pepper
1/2 tsp
Salt
2 leaf, whole
Basil
1 tbsp
Olive oil
Sea Salt Edamame
scaled to 1 serving
1 dash
Salt
100 grams
Soybeans
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
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Tomato Basil Pasta
Start water boiling
In second pot add tomato (diced/chopped), basil leaves, spinach (chopped), salt, pepper, and olive oil and put on medium heat for 10 minutes. Stir occasionally.
Boil pasta (I prefer rotini) for ~8 minutes (follow directions on box). Then drain.
Mix cooked pasta with sauce mixture.
Sea Salt Edamame
Cook edamame in microwave, about 2 minutes.
Sprinkle salt over.
Just eat the beans, not the pods.
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.
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Dinner
1141.1 Calories |
97.0g Carbs |
70.4g Fat |
35.6g Protein
2
serving
Peach Pesto and Mozzarella Quesadilla
679.0 Calories |
64.0g Carbs |
36.3g Fat |
24.4g Protein
12
spears
Roasted asparagus
137.5 Calories |
9.3g Carbs |
10.4g Fat |
5.3g Protein
2
serving
Garlic green beans
324.6 Calories |
23.7g Carbs |
23.7g Fat |
5.8g Protein
|
Peach Pesto and Mozzarella Quesadilla
scaled to 2 serving
2 tortilla
Tortillas
2 tbsp
Basil Pesto
1 medium
Peaches
2 oz
Mozzarella cheese
1/2 tbsp
Vegetable oil
Roasted asparagus
scaled to 12 spears
12 spear, large
Asparagus
1/4 tsp
Salt
3/4 tbsp
Olive oil
Garlic green beans
scaled to 2 serving
1 tsp
Garlic powder
2 tbsp
Butter
1 package
Green beans
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Peach Pesto and Mozzarella Quesadilla
Preheat the skillet on stovetop to medium heat. Pour a little of the oil into the pan. Spread the pesto evenly on one side of the tortilla. Slice peaches and mozzarella thin and add them on top of the pesto. Top each with remaining tortilla and press together.
Place quesadillas in pan (one at a time if cooking more than one). Cook for 6-8 minutes, carefully flipping once halfway thorough until cheese is melted. Remove from grill and cut the quesadillas into quarters. Serve immediately.
Roasted asparagus
Preheat oven to 425F.
Cut off the woody bottom part of the asparagus spears and discard.
With a vegetable peeler, peel off the skin on the bottom 2-3 inches of the spears. This keeps the asparagus from being all "stringy"
Place asparagus on foil-lined baking sheet and drizzle with olive oil.
Sprinkle with salt
With your hands, roll the asparagus around until they are evenly coated with oil and salt.
Roast for 10-15 minutes, depending on the thickness of your stalks and how tender you like them.
They should be tender when pierced with the tip of a knife.
The tips of the spears will get very brown but watch them to prevent burning.
They are great plain, but sometimes I serve them with a light vinaigrette if we need something acidic to balance out our meal.
Garlic green beans
If using frozen green beans (I like the french cut ones), boil water, add green beans for 8-10 minutes, drain, add garlic and butter and stir.
If using canned green beans, heat green beans in saucepan with garlic powder and butter.
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