Breakfast
526.3 Calories |
39.2g Carbs |
31.4g Fat |
22.7g Protein
1
serving
Caramelized onion frittata
367.2 Calories |
6.2g Carbs |
29.2g Fat |
19.2g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
|
Caramelized onion frittata
scaled to 1 serving
1 1/2 extra large
Egg
1/2 link, 4/lb
Italian sausage
1/2 medium
Onions
1 dash
Salt
1 dash
Pepper
3/4 tsp
Coconut oil
Natural granola with raisins
41
g
Natural granola with raisins
|
Caramelized onion frittata
Preheat oven to 350F. Whisk eggs and thinly slice the onions.
Cook italian sausage in a large skillet over medium heat until cooked through. Use a wooden spoon to break up the sausage while it cooks.
Grease a glass baking dish with the coconut oil. Place your italian sausage in the dish.
While pan is still hot and over medium heat, add your sliced onions to the italian sausage grease.
Cooking down for about 8-10 minutes, continuously stirring onions to prevent burning.
While the onions are caramelizing, mix in your eggs with the italian sausage in your baking dish.
Once your onions are caramelized, place the onions on top throughout the baking dish, covering all the eggs and italian sausage.
Bake for 10-13 minutes or until your eggs are completely cooked through in the middle.
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Lunch
507.6 Calories |
80.4g Carbs |
8.5g Fat |
32.8g Protein
1
wrap
Veggie wrap
265.5 Calories |
43.5g Carbs |
7.5g Fat |
8.6g Protein
1
serving
Yogurt & Raisins
242.1 Calories |
36.9g Carbs |
1.1g Fat |
24.2g Protein
|
Veggie wrap
scaled to 1 wrap
1 large
Carrots
1/8 cup, pieces or slices
Mushrooms
1/2 cup slices
Cucumber
2 spear
Broccoli
3 slice, medium
Tomatoes
1 tortilla
Tortillas
1 tbsp
Cream cheese
1 tbsp
Ranch dressing
Yogurt & Raisins
scaled to 1 serving
8 oz
Nonfat greek yogurt
1/4 cup
Raisins
|
Veggie wrap
If possible, warm the tortilla in the microwave for 10-15 seconds.
Chop up all the veggies.
Spread cream cheese on the tortilla
Place the vegetables over the tortillia.
Spread salad dressing over vegetables. For more calories and probably a tastier wrap, use dressing with fat.
Fold up the wrap. Feel free to use other vegetables if you have different preferences, but you may want to check how it affects the nutrition.
Yogurt & Raisins
Mix raisins into yogurt and enjoy!
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Dinner
547.0 Calories |
20.4g Carbs |
36.5g Fat |
39.1g Protein
1
serving
BLT Chicken Salad Stuffed Avocado
330.1 Calories |
10.6g Carbs |
18.5g Fat |
31.5g Protein
1
serving
Almond Butter & Celery
217.0 Calories |
9.8g Carbs |
18.0g Fat |
7.6g Protein
|
BLT Chicken Salad Stuffed Avocado
scaled to 1 serving
1 oz cooked, yield
Turkey bacon
3 oz
Chicken breast
1/2 tomato
Roma tomatoes
1/4 cup,
Cottage cheese
1/4 cup shredded
Lettuce
1/2 fruit
Avocados
Almond Butter & Celery
scaled to 1 serving
2 tbsp
Almond butter
2 stalks, large
Celery
|
BLT Chicken Salad Stuffed Avocado
Cook turkey bacon in pan on stovetop. When cooked, chop into pieces and set aside. To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
Chop chicken, tomato, and lettuce into smaller pieces and mix into cottage cheese along with turkey bacon.
Cut an avocado in half and remove pit. Stuff each side with half of the chicken salad. Serve.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
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