Breakfast
931.9 Calories |
102.3g Carbs |
39.9g Fat |
45.1g Protein
2
serving
Breakfast nachos
837.2 Calories |
77.2g Carbs |
39.6g Fat |
44.6g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Breakfast nachos
scaled to 2 serving
1 cup
Pinto beans
2 tbsp
Water
1/2 tsp
Chili powder
1/2 dash
Salt
2 extra large
Egg
1 tsp
Pepper or hot sauce
1/2 tbsp
Butter
1/2 dash
Pepper
1/2 cup, shredded
Cheddar cheese
1 1/2 oz
Tortilla chips
1/4 cup
Salsa
Apples
1
medium (3" dia)
Apples
|
Breakfast nachos
Drain and rinse beans. Place them in a small saucepan over medium heat. Add the water and chili powder and season with salt. Stir to combine and smash about half of the beans with the back of a fork. Cook, stirring occasionally, until warmed, about 5 minutes. Turn off heat.
Place eggs in a medium bowl and beat with a fork. Add hot sauce, season with a pinch each of salt and pepper, and beat to mix; set aside.
Melt the butter in a medium nonstick frying pan over medium-low heat until foamy, about 2 to 3 minutes. Swirl the butter in the pan until the pan is evenly coated. Pour in the beaten eggs and let sit undisturbed until the eggs just start to set around the edges, about 2 minutes.
Using a rubber spatula, push the eggs from the edges into the center. Let sit again for about 30 seconds, then repeat pushing the eggs from the edges into the center every 30 seconds until just set, about 1 1/2 minutes total. Remove the pan from the heat. Sprinkle the eggs with half of the cheese and stir to mix.
Divide the chips between serving plates and top evenly with the warm beans. Sprinkle remaining cheese evenly over the beans, spoon the eggs over top of the beans and cheese, and top with the salsa. Serve with guacamole and sour cream, if desired.
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Lunch
1060.4 Calories |
125.4g Carbs |
13.8g Fat |
114.2g Protein
1
shake
Mango Protein Shake
355.3 Calories |
44.3g Carbs |
6.1g Fat |
32.8g Protein
2
serving
Cottage Cheese & Raisins
542.2 Calories |
69.7g Carbs |
4.9g Fat |
58.2g Protein
1
serving
Yogurt & Banana chips
162.8 Calories |
11.4g Carbs |
2.8g Fat |
23.2g Protein
|
Mango Protein Shake
scaled to 1 shake
1/2 cup, sliced
Mangos
1 cup
Reduced fat milk
1 tbsp
Honey
30 grams
Whey protein powder
Cottage Cheese & Raisins
scaled to 2 serving
1/2 cup
Raisins
2 cup,
Cottage cheese
Yogurt & Banana chips
scaled to 1 serving
8 oz
Nonfat greek yogurt
0.2 oz
Banana chips
|
Mango Protein Shake
Blend together. Ideally use vanilla or unflavored whey protein.
Cottage Cheese & Raisins
Mix raisins into cottage cheese and enjoy!
Yogurt & Banana chips
Chop up banana chips and mix into yogurt. Enjoy!
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Dinner
669.4 Calories |
29.7g Carbs |
30.3g Fat |
71.0g Protein
1
serving
Seared Salmon with Balsamic Glaze
375.4 Calories |
7.6g Carbs |
16.7g Fat |
45.1g Protein
2
serving
Sea Salt Edamame
294.0 Calories |
22.1g Carbs |
13.6g Fat |
25.9g Protein
|
Seared Salmon with Balsamic Glaze
scaled to 1 serving
8 oz
Atlantic salmon
1 tbsp
Water
1 tsp packed
Brown sugar
3/8 tbsp
Lemon juice
0 tbsp
Balsamic vinegar
1/2 tsp
Vegetable oil
Sea Salt Edamame
scaled to 2 serving
2 dash
Salt
200 grams
Soybeans
|
Seared Salmon with Balsamic Glaze
Stir together vinegar, water, lemon juice, and brown sugar.
Pat salmon dry and season with salt and pepper.
Heat oil in a 12-inch nonstick skillet over moderately high heat until hot but not smoking. Increase heat to high and sear salmon, skin sides up, until well browned, about 4 minutes. Turn fish over and sear until just cooked through, 3 to 4 minutes more.
Transfer salmon to plates and carefully add vinegar mixture to skillet (liquid will bubble vigorously and steam). Simmer, stirring, until thickened and reduced to about 1/3 cup, about 2 minutes.
Spoon glaze over salmon.
Sea Salt Edamame
Cook edamame in microwave, about 2 minutes.
Sprinkle salt over.
Just eat the beans, not the pods.
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