Breakfast
601.5 Calories |
72.3g Carbs |
28.0g Fat |
20.1g Protein
1
serving
Quick ham grits
413.8 Calories |
27.3g Carbs |
26.9g Fat |
15.5g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
|
Quick ham grits
scaled to 1 serving
1/2 cup
Water
1/2 tbsp
Butter
1/4 tsp
Salt
1/8 tsp
Pepper
1/2 tbsp
Vegetable oil
1 oz
Cheddar cheese
1/2 tbsp chopped
Scallions
1/4 cup
Reduced fat milk
1 slice
Chopped ham
2 3/16 tbsp
Corn grits, yellow
1/4 tsp
Pepper or hot sauce
Melons
1
melon, medium (about 5" dia)
Melons
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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
424.8 Calories |
76.9g Carbs |
2.2g Fat |
28.4g Protein
1
smoothie
Tropical protein smoothie
424.8 Calories |
76.9g Carbs |
2.2g Fat |
28.4g Protein
|
Tropical protein smoothie
scaled to 1 smoothie
1 1/2 cup
Orange juice
1 medium
Banana
1 scoop
Whey protein powder
1/2 cup, halves
Strawberries
6 cube
Ice cubes
|
Tropical protein smoothie
Use unflavored protein powder, add 6 ice cubes, blend for 30 seconds.
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Dinner
583.2 Calories |
40.0g Carbs |
39.0g Fat |
29.9g Protein
4
oz fish
Herb and Lemon Fish
261.6 Calories |
22.8g Carbs |
9.6g Fat |
25.9g Protein
1
fruit
(201 g)
Avocados
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g Protein
|
Herb and Lemon Fish
scaled to 4 oz fish
4 oz
Tilapia
1/2 tbsp
Olive oil
1/2 dash
Pepper
1/2 fruit without seeds
Lemons
1 clove
Garlic
1 tbsp, leaves
Basil
1 tbsp
Parsley
1/3 cup
Brown rice
Avocados
1
fruit
Avocados
|
Herb and Lemon Fish
Preheat oven to 350°F. Cut two pieces of tin foil large enough to wrap fish.
Place each fish in the center a piece of tin foil and brush each fish with olive oil. Season with pepper and lemon zest.
Squeeze juice onto the fish. Add the minced garlic and herbs on top. Wrap the fish completely.
Bake for 15-20 minutes or until fish is fully cooked. Serve with 1/3 cup brown rice.
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