Breakfast
1063.6 Calories |
66.0g Carbs |
60.3g Fat |
67.5g Protein
2
serving
Caramelized onion frittata
734.4 Calories |
12.3g Carbs |
58.3g Fat |
38.4g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Caramelized onion frittata
scaled to 2 serving
3 extra large
Egg
1 link, 4/lb
Italian sausage
1 medium
Onions
2 dash
Salt
2 dash
Pepper
1/2 tbsp
Coconut oil
Melons
1
melon, medium (about 5" dia)
Melons
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Caramelized onion frittata
Preheat oven to 350F. Whisk eggs and thinly slice the onions.
Cook italian sausage in a large skillet over medium heat until cooked through. Use a wooden spoon to break up the sausage while it cooks.
Grease a glass baking dish with the coconut oil. Place your italian sausage in the dish.
While pan is still hot and over medium heat, add your sliced onions to the italian sausage grease.
Cooking down for about 8-10 minutes, continuously stirring onions to prevent burning.
While the onions are caramelizing, mix in your eggs with the italian sausage in your baking dish.
Once your onions are caramelized, place the onions on top throughout the baking dish, covering all the eggs and italian sausage.
Bake for 10-13 minutes or until your eggs are completely cooked through in the middle.
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Lunch
1093.0 Calories |
110.2g Carbs |
39.8g Fat |
83.0g Protein
2
shake
Ice-Blended Coffee & Peanut Butter Protein Shake
1056.1 Calories |
103.0g Carbs |
39.5g Fat |
81.8g Protein
1
medium (approx 2-3/4" long, 2-1/2 dia.)
(119 g)
Red bell pepper
36.9 Calories |
7.2g Carbs |
0.4g Fat |
1.2g Protein
|
Ice-Blended Coffee & Peanut Butter Protein Shake
scaled to 2 shake
2 medium
Banana
2 1/2 cup
Reduced fat milk
3 tbsp
Peanut butter
2 packet
Coffee
2 scoop
Whey protein powder
Red bell pepper
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
|
Ice-Blended Coffee & Peanut Butter Protein Shake
For best results slice and freeze the banana overnight to provide an extra thickening-agent.
Pour the milk into a long (important!) glass/shaker/blender, add the sliced banana and 5 ice cubes.
Using either a hand-blender or a stand-up blender - blitz the milk, banana and ice mixture for 2 seconds and then stir.
Add the peanut butter, instant coffee powder, and whey-protein to the glass/shaker/blender.
Again, using a hand-blender or stand-up blender - blitz the mixture until the desired consistency is achieved. For a thicker shake use more frozen banana or protein powder.
|
Dinner
1098.6 Calories |
36.4g Carbs |
86.3g Fat |
57.7g Protein
1
serving
Grilled Jerk Pork Chops
270.6 Calories |
5.6g Carbs |
14.9g Fat |
27.4g Protein
1
cup, whole
(143 g)
Almonds
828.0 Calories |
30.8g Carbs |
71.4g Fat |
30.2g Protein
|
Grilled Jerk Pork Chops
scaled to 1 serving
1/4 tsp
Cayenne pepper
1/16 tsp
Nutmeg
1/4 tsp
Allspice
1/8 cup, chopped
Onions
1/2 tsp, ground
Thyme
1/2 tsp
Salt
1/2 tsp
Sugar
1/16 tsp
Cinnamon
1 chop without refuse
Pork loin, center rib (chops or roasts)
1/4 tsp
Pepper
Almonds
143
g
Almonds
|
Grilled Jerk Pork Chops
PREPARATION: Chop onion, crumble thyme.
Prepare grill.
Mince and mash onion to a coarse paste with thyme, sugar, salt, and spices. Pat pork chops dry and rub all over with jerk paste. Grill pork on an oiled rack set 5 to 6 inches over glowing coals 4 minutes on each side, or until just cooked through. (Alternatively, pork may be grilled in a hot well-seasoned ridged grill pan over moderately high heat.)
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