Breakfast
1082.3 Calories |
107.2g Carbs |
44.6g Fat |
64.4g Protein
2
serving
Egyptian Feta Cheese Omelet Roll
489.8 Calories |
3.5g Carbs |
39.2g Fat |
29.4g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
|
Egyptian Feta Cheese Omelet Roll
scaled to 2 serving
4 large
Egg
1/2 tsp
Pepper
1 oz
Feta cheese
1 tsp
Reduced fat milk
1 tbsp
Vegetable oil
Nonfat yogurt
490
g
Nonfat yogurt
Natural granola with raisins
82
g
Natural granola with raisins
|
Egyptian Feta Cheese Omelet Roll
In a small bowl, beat eggs and pepper together. In another small bowl, combine crumbled cheese with milk.
Heat oil in a large non-stick skillet over medium-high heat. Pour in eggs, and tilt pan until bottom is evenly covered. When edges appear cooked, place feta mixture in a line in the center of eggs. Using a spatula, fold eggs over top and bottom of cheese, then fold sides over.
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Lunch
1031.3 Calories |
35.8g Carbs |
59.7g Fat |
86.2g Protein
2
serving
Spicy Chicken Celery Sticks
683.4 Calories |
22.5g Carbs |
34.5g Fat |
67.0g Protein
2
oz
(57 g)
Cheddar cheese
230.2 Calories |
0.8g Carbs |
19.2g Fat |
13.6g Protein
1
serving
Cucumber & Hummus
117.7 Calories |
12.6g Carbs |
6.0g Fat |
5.5g Protein
|
Spicy Chicken Celery Sticks
scaled to 2 serving
2 can yields
Canned chicken
4 tbsp
Light mayonnaise
1 tsp
Garlic powder
1/2 tsp
Salt
6 stalks, large
Celery
4 tbsp
Pepper or hot sauce
Cheddar cheese
57
g
Cheddar cheese
Cucumber & Hummus
scaled to 1 serving
1/4 cup
Hummus
1 cup slices
Cucumber
|
Spicy Chicken Celery Sticks
Combine chicken, mayo, garlic powder, salt and hot sauce in a small bowl and mix until well combined.
Cut celery stalks in half. Stuff each stalk with the chicken mixture and serve.
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
|
Dinner
1116.4 Calories |
164.3g Carbs |
37.8g Fat |
43.6g Protein
2
serving
Vegetarian White Bean Alfredo with Linguine
938.3 Calories |
159.5g Carbs |
20.4g Fat |
40.6g Protein
1
serving
Easy Fried Spinach
178.1 Calories |
4.8g Carbs |
17.4g Fat |
3.1g Protein
|
Vegetarian White Bean Alfredo with Linguine
scaled to 2 serving
1/3 cup
Asparagus
1/3 dash
Salt
2/3 cup
Navy beans
1/2 cup
Soymilk
1/3 dash
Pepper
1 cloves, minced
Garlic
5 1/3 oz
Whole wheat pasta
1 1/3 tbsp
Butter
Easy Fried Spinach
scaled to 1 serving
2/3 tbsp
Vegetable oil
2/3 tbsp
Butter
1/3 package
Spinach
1 1/3 cloves, minced
Garlic
|
Vegetarian White Bean Alfredo with Linguine
Cut asparagus into 1/2" pieces. Crush garlic. Rinse and drain beans.
Fill a large pot with lightly salted water, and bring to a boil over high heat. Cook pasta in boiling water, stirring occasionally, until the pasta has cooked through, about 11 minutes. Drain well.
Meanwhile, melt the butter in a large saucepan over medium heat. Stir in the garlic, and cook until golden brown, about 5 minutes. Add 2/3 cup of the beans and 1/2 cup of soy milk; mash with the back of a spoon or a potato masher to create a thick paste. Stir in the remaining soy milk to create a thick sauce. Mix in the remaining beans and asparagus; simmer until asparagus is tender. Season to taste with salt and pepper. Toss pasta with the sauce, and serve.
Easy Fried Spinach
Melt the butter with the canola oil in a large skillet over medium heat until it stops bubbling. This allows the water from the butter to evaporate. Add the garlic; cook and stir for about 2 minutes, until it is just beginning to brown. Put in the spinach leaves and cook for about 5 minutes while stirring, until the leaves are dark and are about 1/4 of their original size.
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