Breakfast
1002.3 Calories |
131.0g Carbs |
38.2g Fat |
37.2g Protein
1
Burrito
Ham and Rice Breakfast Burrito
612.8 Calories |
80.1g Carbs |
18.6g Fat |
30.2g Protein
2
medium (3" dia)
(364 g)
Apples
189.3 Calories |
50.3g Carbs |
0.6g Fat |
0.9g Protein
4
strips
Bacon
200.2 Calories |
0.6g Carbs |
19.1g Fat |
6.1g Protein
|
Ham and Rice Breakfast Burrito
scaled to 1 Burrito
1 extra large
Egg
2 tbsp
Salsa
1/4 cup
Brown rice
1 tortilla
Tortillas
0.2 cup, sliced
Red bell pepper
1/2 oz
Cheddar cheese
2 slice oval
Sliced ham
Apples
2
medium (3" dia)
Apples
Bacon
scaled to 4 strips
4 strip
Bacon
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Ham and Rice Breakfast Burrito
Cook rice according to package directions (usually around 20 minutes).
While rice is cooking, chop bell pepper, shred cheese, and chop ham into smaller pieces. Set aside.
When rice is done cooking, crack egg into a bowl and scramble with a fork. Add egg to a nonstick cooking pan and cook over medium-low heat, stirring frequently until egg is scrambled and cooked through, about 2-3 minutes approximately.
Combine cooked rice, egg, cheese, bell pepper, ham, and salsa in tortilla. Wrap up and serve.
Bacon
Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
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Lunch
1231.5 Calories |
69.3g Carbs |
32.2g Fat |
162.8g Protein
3
serving
Curry Chicken Salad
609.4 Calories |
9.5g Carbs |
25.2g Fat |
80.8g Protein
2
serving
Cottage Cheese & Raspberries
389.4 Calories |
27.0g Carbs |
5.4g Fat |
57.5g Protein
1
serving
Yogurt & Mango
232.7 Calories |
32.9g Carbs |
1.5g Fat |
24.5g Protein
|
Curry Chicken Salad
scaled to 3 serving
1/2 tsp
Olive oil
1 1/2 breast
Chicken breast
1 1/2 stalks, large
Celery
1/4 cup
Light mayonnaise
1 tsp
Curry powder
Cottage Cheese & Raspberries
scaled to 2 serving
2 cup,
Cottage cheese
1 cup
Raspberries
Yogurt & Mango
scaled to 1 serving
1 cup, sliced
Mangos
8 oz
Nonfat greek yogurt
|
Curry Chicken Salad
Dice celery.
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
Shred or dice chicken, based on your personal preference. Stir together with celery, mayonnaise, and curry powder.
Cottage Cheese & Raspberries
Combine cottage cheese and raspberries; serve.
Yogurt & Mango
Cut up mango and mix into yogurt. Enjoy!
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Dinner
1030.1 Calories |
44.9g Carbs |
42.7g Fat |
117.8g Protein
2
serving
Citrus Broiled Alaska Salmon
736.1 Calories |
22.8g Carbs |
29.1g Fat |
91.9g Protein
2
serving
Sea Salt Edamame
294.0 Calories |
22.1g Carbs |
13.6g Fat |
25.9g Protein
|
Citrus Broiled Alaska Salmon
scaled to 2 serving
1 large
Oranges
16 oz
Atlantic salmon
1/2 tsp
Red wine vinegar
1/8 cup chopped
Onions
1/2 tsp
Pepper
Sea Salt Edamame
scaled to 2 serving
2 dash
Salt
200 grams
Soybeans
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Citrus Broiled Alaska Salmon
Preheat the oven's broiler.
Slice, peel, and pith oranges; slice crosswise into 1/4 inch rounds. Season fillets with salt. Place salmon fillets on broiling pan.
Place the pan of fillets 4 to 6 inches from heat. Cook for 15 minutes under the preheated broiler, or 10 minutes per inch of thickness. Remove from broiler just before they are cooked through. Sprinkle with vinegar. Arrange orange rounds on top. Sprinkle with green onions and cracked black pepper. Broil 1 minute longer.
Sea Salt Edamame
Cook edamame in microwave, about 2 minutes.
Sprinkle salt over.
Just eat the beans, not the pods.
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