Breakfast
956.7 Calories |
44.3g Carbs |
60.0g Fat |
58.3g Protein
2
omelet
Denver omelet
723.4 Calories |
14.5g Carbs |
48.4g Fat |
54.7g Protein
1
serving
Morning Roasted Potatoes
233.2 Calories |
29.8g Carbs |
11.7g Fat |
3.6g Protein
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Denver omelet
scaled to 2 omelet
4 extra large
Egg
4 tbsp chopped
Onions
1/2 cup, chopped
Red bell pepper
4 slice
Sliced ham
4 tbsp, shredded
Cheddar cheese
2 tsp
Butter
Morning Roasted Potatoes
scaled to 1 serving
1 Potato small
Potato
1 tbsp
Butter
1/2 tsp
Rosemary
1/4 dash
Salt
1/4 dash
Pepper
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Denver omelet
Chop up your onions and bell pepper.
Melt butter in a skillet. Saute onion, bell pepper, ham in the butter until the onion starts to become translucent.
Stir the eggs and cheese into the pan, then cook until lightly brown on the bottom. Then flip over and lightly brown the opposite side. Add a dash of salt and pepper if desired. Then eat!
Morning Roasted Potatoes
Preheat oven to 450 degrees F (230 degrees C). Wash and cut up potatoes.
In a hot skillet, melt the butter. Stir in rosemary, salt and pepper. Coat potatoes evenly with the melted butter. Arrange the potatoes in a single layer on a baking pan.
Bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. Toss them occasionally to ensure that they brown on all sides.
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Lunch
990.2 Calories |
94.9g Carbs |
38.9g Fat |
79.3g Protein
1
serving
Mexican Cottage Cheese Salad
334.5 Calories |
39.4g Carbs |
3.2g Fat |
38.9g Protein
2
serving
Cauliflower and Tahini
413.5 Calories |
18.6g Carbs |
34.6g Fat |
16.1g Protein
1
serving
Yogurt & Raisins
242.1 Calories |
36.9g Carbs |
1.1g Fat |
24.2g Protein
|
Mexican Cottage Cheese Salad
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Salsa
1/2 cup
Canned black beans
2 cup shredded
Lettuce
Cauliflower and Tahini
scaled to 2 serving
2 cup chopped,
Cauliflower
4 Tbsp
Sesame Tahini
Yogurt & Raisins
scaled to 1 serving
8 oz
Nonfat greek yogurt
1/4 cup
Raisins
|
Mexican Cottage Cheese Salad
Mix salsa, cottage cheese, and black beans together well. Serve on top of lettuce and enjoy.
Cauliflower and Tahini
Chop the cauliflower lovingly, to retain some of the florets.
Serve cauliflower pieces with tahini for dipping. Enjoy!
Yogurt & Raisins
Mix raisins into yogurt and enjoy!
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Dinner
1092.8 Calories |
31.7g Carbs |
54.4g Fat |
114.2g Protein
2
breast
Chicken Breasts in Caper Cream Sauce
936.4 Calories |
4.4g Carbs |
51.9g Fat |
108.2g Protein
1
serving
Quinoa
156.4 Calories |
27.3g Carbs |
2.6g Fat |
6.0g Protein
|
Chicken Breasts in Caper Cream Sauce
scaled to 2 breast
2 breast
Chicken breast
1/2 tsp
Salt
1/2 tsp
Dill weed
1/2 tsp
Garlic powder
1 1/2 tbsp
Butter
2 fl oz
Heavy whipping cream
1 tbsp, drained
Capers
1/2 tsp
Pepper
1/2 tsp
Lemon juice
Quinoa
scaled to 1 serving
1/4 cup
Quinoa
3/16 tsp
Salt
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Chicken Breasts in Caper Cream Sauce
Season chicken breasts with lemon, pepper, salt, dill weed, and garlic powder.
Melt butter in a large skillet over medium heat. Place breasts in skillet, and increase heat to medium-high. Turn chicken frequently, until brown, about 5 minutes. Reduce heat to medium, and cook 5 to 7 minutes, until breasts are cooked through. Remove chicken to a warm serving platter, and cover with foil.
Return skillet to stove, and increase heat to high. Whisk in whipping cream, whisking continuously until reduced to sauce consistency, about 3 minutes. Remove from heat. Stir in capers. Pour sauce over chicken, and serve.
Quinoa
Rinse quinoa well in a strainer and drain.
Add 1 cup quinoa and salt to 2 1/2 cups water in a pot. Bring to a boil, uncovered.
When it starts to boil, cover and simmer 20 minutes or until the water is absorbed and quinoa is light and fluffy.
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