Breakfast
1156.9 Calories |
82.9g Carbs |
56.1g Fat |
80.8g Protein
2
serving
Quick ham grits
827.6 Calories |
54.6g Carbs |
53.8g Fat |
30.9g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
|
Quick ham grits
scaled to 2 serving
1 cup
Water
1 tbsp
Butter
1/2 tsp
Salt
1/4 tsp
Pepper
1 tbsp
Vegetable oil
2 oz
Cheddar cheese
1 tbsp chopped
Scallions
1/2 cup
Reduced fat milk
2 slice
Chopped ham
1/3 cup
Corn grits, yellow
1/2 tsp
Pepper or hot sauce
Strawberries
144
g
Strawberries
Nonfat greek yogurt
480
g
Nonfat greek yogurt
|
Quick ham grits
Combine the water, milk, butter, and measured salt and pepper in a small saucepan and bring to a simmer over medium-high heat.
Meanwhile, heat the oil in a medium frying pan over medium heat until shimmering. Add the ham and cook, stirring occasionally, until browned all over, about 5 to 6 minutes. Remove the pan from the heat and set it aside.
Whisk the grits into the simmering milk mixture and bring to a boil. Continue to boil without stirring for 1 minute. Cover with a tightfitting lid, remove the pan from the heat, and let sit until the grits are tender, about 7 minutes.
Meanwhile, shred the cheese on the large holes of a box grater (you should have about 3/4 cup). Thinly slice the white and light green parts of the scallion; set aside.
When the grits are ready, uncover and stir them to incorporate all of the liquid; stir until the grits are smooth. Sprinkle with two-thirds of the cheese and stir until combined and melted. Taste and season with salt and pepper as needed.
Divide the grits between 2 bowls and sprinkle with the remaining third of the cheese. Top with the reserved ham and scallions and add a few dashes of hot sauce. Serve immediately.
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Lunch
1167.4 Calories |
62.5g Carbs |
75.4g Fat |
78.6g Protein
2
serving
Spicy Tuna Salad
906.8 Calories |
42.7g Carbs |
56.2g Fat |
74.8g Protein
1
serving
Mustard Popcorn
260.6 Calories |
19.8g Carbs |
19.3g Fat |
3.9g Protein
|
Spicy Tuna Salad
scaled to 2 serving
2 can
Tuna
20 olive
Olives
1/2 cup, chopped
Scallions
1 pepper
Jalapeno peppers
3 tbsp, drained
Capers
1/2 tsp
Cayenne pepper
0.4 cup
Lemon juice
1 tbsp
Olive oil
1/2 head
Lettuce
1 fruit
Avocados
Mustard Popcorn
scaled to 1 serving
1 tbsp
Dijon mustard
3 cup
Popcorn
1 1/2 tbsp
Butter
|
Spicy Tuna Salad
Any kind of lettuce or mixed greens can replace the butter lettuce. Chop olives, finely chop the jalapeno, and dice the lettuce. Combine all of the ingredients except for the lettuce and avocado, and then serve over lettuce. Slice avocado and serve on top.
Mustard Popcorn
Air-pop popcorn. Carefully melt butter in microwave for a few seconds, then whisk into mustard. Pour over popcorn and toss well. Enjoy!
|
Dinner
1109.5 Calories |
124.7g Carbs |
34.8g Fat |
75.3g Protein
2
serving
Pasta la Checca
720.2 Calories |
97.7g Carbs |
29.4g Fat |
17.8g Protein
2
serving
Cottage Cheese & Raspberries
389.4 Calories |
27.0g Carbs |
5.4g Fat |
57.5g Protein
|
Pasta la Checca
scaled to 2 serving
1 cloves, minced
Garlic
2 cup cherry tomatoes
Cherry tomatoes
1/2 dash
Pepper
4 oz
Spaghetti
1/2 dash
Salt
1/2 cup
Arugula
2 tbsp
Olive oil
Cottage Cheese & Raspberries
scaled to 2 serving
2 cup,
Cottage cheese
1 cup
Raspberries
|
Pasta la Checca
PREPARATION: Finely chop/mince garlic cloves.
Cook the pasta until al dente.
Meanwhile, in a large bowl, squeeze the tomatoes to break them up (it's faster than chopping, and your kid will likely love joining in).
Add the garlic, oil, arugula (if using), salt, and pepper; set aside.
Drain the pasta (reserving 1/2 cup of the water) and toss it with the tomatoes. If the pasta is still a little dry, add some of the cooking water.
Let sit until the heat from the pasta has cooked the tomatoes and garlic slightly and wilted the arugula, 1 to 2 minutes. Serve warm or at room temperature.
Cottage Cheese & Raspberries
Combine cottage cheese and raspberries; serve.
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