Breakfast
879.2 Calories |
103.7g Carbs |
39.6g Fat |
37.4g Protein
2
serving
Simple Spinach Scramble
503.9 Calories |
13.6g Carbs |
37.5g Fat |
28.2g Protein
2
melon, medium (about 5" dia)
(1.1 kg)
Melons
375.4 Calories |
90.1g Carbs |
2.1g Fat |
9.3g Protein
|
Simple Spinach Scramble
scaled to 2 serving
4 tsp
Olive oil
2 cup
Spinach
1/2 cup, chopped
Onions
4 ring
Red bell pepper
4 large
Egg
2 dash
Salt
2 dash
Pepper
Melons
2
melon, medium (about 5" dia)
Melons
|
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
|
Lunch
866.2 Calories |
37.8g Carbs |
50.4g Fat |
70.6g Protein
2
serving
Chicken and avocado salad
807.2 Calories |
24.0g Carbs |
50.0g Fat |
69.3g Protein
2
large (7-1/4" to 8-/1/2" long)
(144 g)
Carrots
59.0 Calories |
13.8g Carbs |
0.3g Fat |
1.3g Protein
|
Chicken and avocado salad
scaled to 2 serving
2 can yields
Canned chicken
1 fruit
Avocados
5 sprigs
Fresh cilantro
0.4 lime yields
Lime juice
2 dash
Salt
8 leaf, large
Lettuce
Carrots
2
large (7-1/4" to 8-/1/2" long)
Carrots
|
Chicken and avocado salad
Chop the cilantro, cut up avocado.
Combine the chicken, avocado, cilantro, lime, and salt. (use only a squeeze of lime juice, and salt to taste).
Arrange the bib leaves, and serve the chicken salad on top
|
Dinner
913.8 Calories |
13.8g Carbs |
56.8g Fat |
86.7g Protein
2
fillet
7 minutes "Quick Broiled Salmon"
696.9 Calories |
3.9g Carbs |
38.8g Fat |
79.1g Protein
1
serving
Almond Butter & Celery
217.0 Calories |
9.8g Carbs |
18.0g Fat |
7.6g Protein
|
7 minutes "Quick Broiled Salmon"
scaled to 2 fillet
14 oz
Atlantic salmon
3 tbsp
Lemon juice
1 clove
Garlic
1 tbsp
Olive oil
Almond Butter & Celery
scaled to 1 serving
2 tbsp
Almond butter
2 stalks, large
Celery
|
7 minutes "Quick Broiled Salmon"
PREP:
Cut salmon in half (or buy two 1/2 fillets)
Preheat broiler on high and place an all stainless steel skillet or cast iron pan under the heat for about 10 minutes to get it very hot. Pan should be 5 to 7 inches from the heat source
While pan is heating, chop or press garlic and let sit for 5 minutes
Rub salmon with 2 tsp fresh lemon juice, salt, and pepper. (you can broil with skin on, just takes a minute or two longer. Skin peels off after cooking)
Using a hot pad, pull pan away from heat and place Salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes, depending on thickness. Test with a fork for done-ness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.
Dress with olive oil, 1 tbsp lemon juice, garlic and salt and pepper to taste.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
|