Breakfast
251.9 Calories |
6.8g Carbs |
18.7g Fat |
14.1g Protein
1
serving
Simple Spinach Scramble
251.9 Calories |
6.8g Carbs |
18.7g Fat |
14.1g Protein
|
Simple Spinach Scramble
scaled to 1 serving
2 tsp
Olive oil
1 cup
Spinach
1/4 cup, chopped
Onions
2 ring
Red bell pepper
2 large
Egg
1 dash
Salt
1 dash
Pepper
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Simple Spinach Scramble
Heat olive oil in a pan over medium heat.
Clean the spinach off and throw it into the pan while still wet. Cook on medium heat and season with salt and pepper.
Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft.
Add the eggs and scramble until cooked. Top with salt and pepper.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
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Lunch
392.2 Calories |
20.6g Carbs |
32.2g Fat |
12.9g Protein
1
serving
Spinach salad
175.3 Calories |
10.8g Carbs |
14.2g Fat |
5.3g Protein
1
serving
Almond Butter & Celery
217.0 Calories |
9.8g Carbs |
18.0g Fat |
7.6g Protein
|
Spinach salad
scaled to 1 serving
5 cup
Spinach
2 large
Scallions
1/2 lemon yields
Lemon juice
1 tbsp
Olive oil
1 dash
Pepper
Almond Butter & Celery
scaled to 1 serving
2 tbsp
Almond butter
2 stalks, large
Celery
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Spinach salad
Wash spinach well, drain, and chop. Squeeze out excess water. Chop green onions.
Put spinach in a mixing bowl and add the scallions/green onions, oil, pepper, and the juice from 1 squeezed lemon. Toss and serve.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
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Dinner
562.3 Calories |
22.5g Carbs |
35.8g Fat |
40.9g Protein
1
plate
Chicken Stir Fry
540.1 Calories |
17.7g Carbs |
35.6g Fat |
39.8g Protein
1
medium whole (2-3/5" dia)
(123 g)
Tomatoes
22.1 Calories |
4.8g Carbs |
0.2g Fat |
1.1g Protein
|
Chicken Stir Fry
scaled to 1 plate
1/2 tbsp
Coconut oil
1/4 fruit
Avocados
1 extra large
Egg
1/2 tbsp
Brown sugar
1/2 tbsp
Soy sauce
1/2 breast
Chicken breast
1/2 tbsp
Vegetable oil
1/4 medium
Red bell pepper
1/8 Tbsp
Corn Starch
1/2 cloves, minced
Garlic
1/8 cup, sliced
Almonds
4 spear
Asparagus
Tomatoes
1
medium whole (2-3/5" dia)
Tomatoes
|
Chicken Stir Fry
Slice up chicken is small pieces.
Combine soy sauce, brown sugar, and corn starch in a small bowl; stir until smooth. coat chicken with marinade and refrigerate for at least 15 minutes.
In a small bowl, beat eggs with one tsp of water. Set aside.
Heat a large skillet over medium-high heat. Add coconut oil when pan is hot. Add asparagus, red pepper, and garlic, and saute for 5 minutes, or until slightly tender.
Remove chicken from marinade, reserving liquid. Heat 1 tablespoon vegetable oil in skillet over medium-high heat. Cook and stir chicken until slightly pink on the inside, about 2 minutes per side.
Return vegetables, eggs and reserved marinade to skillet. Bring to a boil; cook and stir until chicken is no longer pink in the middle and vegetables are tender, 5 to 7 minutes.
Top with almonds and avocado to serve. Can also be served over rice
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