Breakfast
616.9 Calories |
20.5g Carbs |
43.4g Fat |
34.8g Protein
1
serving
Steak and Eggs Hash
516.8 Calories |
20.2g Carbs |
33.9g Fat |
31.7g Protein
2
strips
Bacon
100.1 Calories |
0.3g Carbs |
9.5g Fat |
3.0g Protein
|
Steak and Eggs Hash
scaled to 1 serving
1/2 tbsp
Olive oil
1/2 tbsp
Butter
1/4 lb
Beef short loin
1/2 Potato medium
Potato
1/4 tsp
Salt
1/8 medium
Onions
1 large
Egg
Bacon
scaled to 2 strips
2 strip
Bacon
|
Steak and Eggs Hash
Cut the raw steak into small pieces. Heat oil and butter in a large nonstick frying pan with a tightfitting lid over medium-high heat until oil is shimmering and butter is melted. Add half of the steak, season generously with salt and freshly ground black pepper, and cook, stirring rarely, until steak is browned and crusty, about 3 minutes. Remove from the pan with a slotted spoon and set aside. Repeat with remaining steak.
Dice up the potatoes and add with 1 teaspoon kosher salt to the pan, season with freshly ground black pepper, and stir to coat. Pat potatoes down into a single layer with a spatula, reduce the heat to medium, and cook, stirring occasionally, until potatoes are golden brown on the bottom, about 4 to 5 minutes.
Add chopped onion and stir to combine. Cook, stirring rarely, until potatoes are golden brown all over and just give way when pierced with a knife and onion is just softened, about 5 minutes.
Add reserved steak and any accumulated juices to potato-onion mixture and stir to combine. Create 4 indentations, crack 1 egg into each indentation, and season eggs with salt and freshly ground black pepper. Cover the pan and cook until egg whites are set and yolks have reached desired doneness.
Bacon
Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
|
Lunch
547.4 Calories |
89.5g Carbs |
8.3g Fat |
34.1g Protein
1
smoothie
Tropical protein smoothie
424.8 Calories |
76.9g Carbs |
2.2g Fat |
28.4g Protein
1
serving
Celery & Hummus
122.6 Calories |
12.6g Carbs |
6.1g Fat |
5.7g 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
Celery & Hummus
scaled to 1 serving
2 stalks, large
Celery
1/4 cup
Hummus
|
Tropical protein smoothie
Use unflavored protein powder, add 6 ice cubes, blend for 30 seconds.
Celery & Hummus
Eat celery with hummus.
|
Dinner
749.7 Calories |
46.0g Carbs |
12.5g Fat |
110.4g Protein
1
serving
Easy Grilled Chicken Teriyaki
372.6 Calories |
12.7g Carbs |
8.5g Fat |
57.6g Protein
1
serving
Cottage Cheese & Raspberries
194.7 Calories |
13.5g Carbs |
2.7g Fat |
28.8g Protein
1
serving
Yogurt & Strawberries
182.4 Calories |
19.8g Carbs |
1.3g Fat |
24.1g Protein
|
Easy Grilled Chicken Teriyaki
scaled to 1 serving
1 breast
Chicken breast
1/4 cup
Teriyaki sauce
1 tbsp
Lemon juice
1/2 tsp
Garlic
1/2 tsp
Sesame oil
Cottage Cheese & Raspberries
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Raspberries
Yogurt & Strawberries
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup, halves
Strawberries
|
Easy Grilled Chicken Teriyaki
Place chicken, teriyaki sauce, lemon juice, garlic, and sesame oil in a large resealable plastic bag. Seal bag, and shake to coat. Place in refrigerator for 24 hours, turning every so often.
Preheat grill for high heat.
Lightly oil the grill grate. Remove chicken from bag, discarding any remaining marinade. Grill for 6 to 8 minutes each side, or until juices run clear when chicken is pierced with a fork.
Cottage Cheese & Raspberries
Combine cottage cheese and raspberries; serve.
Yogurt & Strawberries
Mixed sliced strawberries with yogurt and enjoy!
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