Breakfast
964.8 Calories |
73.4g Carbs |
54.2g Fat |
45.0g Protein
2
serving
Quick ham grits
827.6 Calories |
54.6g Carbs |
53.8g Fat |
30.9g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
|
Quick ham grits
scaled to 2 serving
1 cup
Water
1 tbsp
Butter
1/2 tsp
Salt
1/4 tsp
Pepper
1 tbsp
Vegetable oil
2 oz
Cheddar cheese
1 tbsp chopped
Scallions
1/2 cup
Reduced fat milk
2 slice
Chopped ham
1/3 cup
Corn grits, yellow
1/2 tsp
Pepper or hot sauce
Nonfat yogurt
245
g
Nonfat yogurt
|
Quick ham grits
Combine the water, milk, butter, and measured salt and pepper in a small saucepan and bring to a simmer over medium-high heat.
Meanwhile, heat the oil in a medium frying pan over medium heat until shimmering. Add the ham and cook, stirring occasionally, until browned all over, about 5 to 6 minutes. Remove the pan from the heat and set it aside.
Whisk the grits into the simmering milk mixture and bring to a boil. Continue to boil without stirring for 1 minute. Cover with a tightfitting lid, remove the pan from the heat, and let sit until the grits are tender, about 7 minutes.
Meanwhile, shred the cheese on the large holes of a box grater (you should have about 3/4 cup). Thinly slice the white and light green parts of the scallion; set aside.
When the grits are ready, uncover and stir them to incorporate all of the liquid; stir until the grits are smooth. Sprinkle with two-thirds of the cheese and stir until combined and melted. Taste and season with salt and pepper as needed.
Divide the grits between 2 bowls and sprinkle with the remaining third of the cheese. Top with the reserved ham and scallions and add a few dashes of hot sauce. Serve immediately.
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Lunch
947.3 Calories |
44.7g Carbs |
68.1g Fat |
54.8g Protein
2
serving
Tuna Salad
471.6 Calories |
19.2g Carbs |
31.2g Fat |
36.3g Protein
2
serving
Almond Butter & Celery
433.9 Calories |
19.6g Carbs |
36.0g Fat |
15.2g Protein
1
serving
Cherry Tomato, Dill, & Anchovy Salad
41.7 Calories |
5.8g Carbs |
1.0g Fat |
3.4g Protein
|
Tuna Salad
scaled to 2 serving
1 can
Tuna
1 fruit
Avocados
1 tbsp
Lemon juice
1/4 cup chopped
Onions
Almond Butter & Celery
scaled to 2 serving
4 tbsp
Almond butter
4 stalks, large
Celery
Cherry Tomato, Dill, & Anchovy Salad
scaled to 1 serving
1 cup cherry tomatoes
Cherry tomatoes
1/4 oz, boneless
Anchovy
1/2 tsp
Dill
|
Tuna Salad
Mix and mash all ingredients, then add salt, pepper, and garlic powder to your preference.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
Cherry Tomato, Dill, & Anchovy Salad
Halve cherry tomatoes and place in bowl. Chop anchovy filets into small pieces and place in bowl with tomatoes.
Sprinkle salad with fresh dill, toss well to combine, and serve.
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Dinner
996.2 Calories |
12.5g Carbs |
60.9g Fat |
95.2g Protein
2
serving
Trout with Cucumber and Sour Cream
853.2 Calories |
11.7g Carbs |
51.4g Fat |
82.6g Protein
2
serving
Easy Hard-Boiled Eggs
143 Calories |
0.7g Carbs |
9.5g Fat |
12.6g Protein
|
Trout with Cucumber and Sour Cream
scaled to 2 serving
1/2 tsp
Lemon peel
1 1/4 tsp
Lemon juice
1 1/2 tsp
Dill
1/2 cup
Sour cream
1 tbsp
Butter
12 1/2 oz
Trout
1/2 large
Cucumber
Easy Hard-Boiled Eggs
scaled to 2 serving
2 large
Egg
|
Trout with Cucumber and Sour Cream
PREPARATION: Peel cucumber and slice into thin rounds, chop dill, grate lemon peel, melt butter.
Preheat oven to 375°F. Combine cucumber, 1 1/2 teaspoons dill and 1 1/2 teaspoons lemon juice in medium bowl. Season with salt and pepper. Toss to coat. Combine sour cream, lemon peel and remaining 1 teaspoon lemon juice in small bowl; season with salt and pepper and stir to blend.
Brush baking sheet with some of melted butter. Arrange trout fillets, skin side down, on prepared sheet. Brush with remaining butter. Sprinkle trout with salt and pepper. Bake until just opaque in center, about 10 minutes.
Divide cucumbers among 4 plates. Using spatula, place trout atop cucumbers. Spoon sour cream sauce over. Sprinkle with remaining 1 1/2 teaspoons dill.
Easy Hard-Boiled Eggs
Place eggs in a pot; pour enough water over the eggs to cover. Cover and turn stove to high; bring to a boil; turn off heat and place pot on a cool burner. Let the pot sit with the cover on for 15 minutes. Meanwhile, fill a large bowl halfway with cold water; transfer the eggs from the pot to the cold water. Replace the water with cold water as needed to keep cold until the eggs are completely cooled. Chill in refrigerator at least 2 hours before peeling.
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