Breakfast
704.7 Calories |
63.4g Carbs |
19.7g Fat |
70.6g Protein
1
serving
Scrambled Egg Pasta
421.5 Calories |
46.1g Carbs |
17.8g Fat |
21.7g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
|
Scrambled Egg Pasta
scaled to 1 serving
1/4 dash
Pepper
2 tbsp
Parmesan cheese
1 large
Egg
1/4 dash
Salt
2 strip
Bacon
2 oz
Whole wheat pasta
1/4 medium
Onions
Nonfat greek yogurt
480
g
Nonfat greek yogurt
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Scrambled Egg Pasta
PREPARATION: Chop onion. Grate parmesan.
In a small bowl, beat together the eggs and cheese; set aside.
In a large skillet, fry the bacon and onion together until the meat is browned and crispy and the onion has begun to caramelize.
Add the pasta (if using cold day-old pasta, cook until its just warmed through, about 1 minute).
Pour the egg-and-cheese mixture into the skillet and reduce heat to low. Stir continuously until the pasta is coated with the eggs and they have begun to solidify.
Season with the salt and pepper, then serve immediately, with extra grated Parmesan on the side.
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Lunch
612.6 Calories |
48.2g Carbs |
10.6g Fat |
80.1g Protein
1
shake
Coconut Milk Protein Shake
360.0 Calories |
19.0g Carbs |
8.0g Fat |
51.0g Protein
1
serving
Cottage Cheese with Banana
252.6 Calories |
29.2g Carbs |
2.6g Fat |
29.1g Protein
|
Coconut Milk Protein Shake
scaled to 1 shake
60 grams
Whey protein powder
1 cup
Pure Coconut Milk
2 tbsp
Cocoa
Cottage Cheese with Banana
scaled to 1 serving
1 small
Banana
1 cup,
Cottage cheese
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
Cottage Cheese with Banana
Slice banana and combine with cottage cheese. Serve.
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Dinner
870.1 Calories |
91.3g Carbs |
23.0g Fat |
76.7g Protein
2
serving
Chicken Stir-Fry
724.4 Calories |
59.9g Carbs |
21.5g Fat |
71.2g Protein
1
cup
Tomato Soup
100.0 Calories |
23.0g Carbs |
0.7g Fat |
2.2g Protein
1
serving
Zucchini Spears
45.8 Calories |
8.4g Carbs |
0.9g Fat |
3.3g Protein
|
Chicken Stir-Fry
scaled to 2 serving
2 tbsp
Oyster sauce
2 tbsp
Soy sauce
1/4 tsp
Salt
1 breast
Chicken breast
2 clove
Garlic
2 medium
Scallions
1 tbsp
Vegetable oil
1 tbsp
Cornstarch
1 medium
Red bell pepper
1 package yields
Peas
Tomato Soup
scaled to 1 cup
1/2 can
Tomato soup
1/2 cup
Water
Zucchini Spears
scaled to 1 serving
1/16 tsp
Salt
13/16 large
Zucchini
|
Chicken Stir-Fry
Chop the chicken. Place the oyster sauce, soy sauce, cornstarch, and salt in a medium bowl and whisk to combine. Add the chicken, toss to thoroughly coat with the marinade, and let sit, uncovered and at room temperature, for 15 minutes. Meanwhile, prepare the remaining ingredients.
Core and remove the seeds from the pepper and cut it into 1/4-inch slices; set aside. Rinse and dry the peas and set them aside. Finely chop the garlic and place it in a large bowl. Trim the ends of the scallions, cut them into 1/4-inch pieces, and add to the bowl with the garlic; set aside.
When the chicken is ready, heat a 14-inch flat-bottomed wok or large frying pan (do not use nonstick) over high heat until a bead of water dances when dropped in the pan, about 1 to 2 minutes.
Drizzle 1 teaspoon of the oil around the perimeter of the wok or pan and add the sliced bell pepper. Using a metal spatula, stir-fry until crisp-tender and charred in spots, about 1 to 2 minutes. Transfer to the large bowl with the garlic and scallions.
Drizzle 1 tsp of the oil around the perimeter of the wok or pan and add the peas. Stir-fry until crisp-tender, about 1 to 2 minutes. Transfer to the large bowl with the peppers, garlic, and scallions.
Drizzle the remaining tablespoon of oil around the perimeter of the wok or pan. Add the chicken along with the marinade, and arrange the chicken in an even layer. Let it sear undisturbed until golden brown on the bottom, about 1 to 2 minutes, then stir-fry until golden brown all over and cooked through, about 2 minutes more.
Add the garlic, scallions, peppers, and peas. Stir-fry until the marinade has thickened, is glossy, and coats the chicken and vegetables, about 1 to 2 minutes more. Serve immediately.
Tomato Soup
Mix together condensed soup and an equal volume of water (use the empty can to measure). Microwave for about 3 minutes, and then eat. If your diet permits, use milk instead of water for a creamier soup, just remember to track those calories :)
Zucchini Spears
Cut zucchini lengthwise and cut into 1/4 inch wedges.
Cook zucchini in boiling salted water until tender, about 3-5 minutes. Drain and sprinkle with salt.
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