Breakfast
1123.6 Calories |
75.3g Carbs |
35.9g Fat |
122.2g Protein
2
serving
Tasty Turkey & Spinach Omelet
849.2 Calories |
37.7g Carbs |
35.0g Fat |
94.1g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
|
Tasty Turkey & Spinach Omelet
scaled to 2 serving
1 cup, chopped
Onions
1 cup diced
Mushrooms
6 oz
Deli cut turkey
24 tbsp
Egg white
2 large
Egg
1/2 cup, shredded
Cheddar cheese
2 cup
Spinach
Nonfat yogurt
490
g
Nonfat yogurt
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Tasty Turkey & Spinach Omelet
Lightly coat a nonstick pan with cooking spray and place over medium heat. Add the onion, mushrooms, and turkey and cook for about 5 minutes. Once cooked, transfer to a plate and set aside.
Mix the egg and egg whites in a bowl and pour the mixture into the pan.
After a couple of minutes, you should see bubbles. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and cook. Continue cooking for 2-3 minutes or until the center of the omelet starts to look dry.
Place the cheese in the middle of the omelet and spread the turkey mixture and spinach on top (in the center of the omelet). Using a spatula gently fold one edge of the omelet over.
Let the omelet cook for another two minutes or until the cheese melts to your desired consistency. Slide the omelet out of the skillet and onto a plate.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
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Lunch
1086.6 Calories |
103.2g Carbs |
40.2g Fat |
77.3g Protein
1
serving
Cucumber and Poppy Seed Salad
110.2 Calories |
12.9g Carbs |
6.0g Fat |
1.8g Protein
1
cup
(122 g)
Granola
596.6 Calories |
65.0g Carbs |
29.4g Fat |
18.1g Protein
2
serving
Cottage Cheese & Cantaloupe
379.9 Calories |
25.3g Carbs |
4.9g Fat |
57.3g Protein
|
Cucumber and Poppy Seed Salad
scaled to 1 serving
1 1/3 tbsp
Light mayonnaise
1/2 tbsp
Sour cream
1/2 tbsp
Vinegar
3/4 tsp
Honey
1/4 tsp
Poppy seed
1/8 tsp
Salt
1/16 tsp
Pepper
1 medium
Cucumber
1/4 small raw
Red Onion
Granola
122
g
Granola
Cottage Cheese & Cantaloupe
scaled to 2 serving
2 cup,
Cottage cheese
1 cup, cubes
Melons
|
Cucumber and Poppy Seed Salad
In a medium bowl, stir together mayonnaise, sour cream, vinegar, honey, poppy seeds, coarse salt, and pepper.
4 cucumbers,, halved lengthwise, and thinly sliced crosswise.1 red onion, halved, thinly sliced
Add cucumbers and onion to the bowl; toss to combine.
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
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Dinner
882.8 Calories |
32.8g Carbs |
46.2g Fat |
87.5g Protein
2
serving
Pork Chops with Stewed Tomatoes, Capers and Rosemary
614.1 Calories |
10.2g Carbs |
27.7g Fat |
77.8g Protein
2
serving
Steamed Broccoli
268.7 Calories |
22.7g Carbs |
18.5g Fat |
9.8g Protein
|
Pork Chops with Stewed Tomatoes, Capers and Rosemary
scaled to 2 serving
1/2 tbsp
Rosemary
1 tbsp
Olive oil
1 cloves, minced
Garlic
3/4 lb
Pork sirloin (chops or roasts)
1 tbsp
Pickle relish
1/2 can
Tomatoes
1 tbsp, drained
Capers
Steamed Broccoli
scaled to 2 serving
3/4 lb
Broccoli
1 1/2 tbsp
Butter
1/4 tsp
Lemon juice
|
Pork Chops with Stewed Tomatoes, Capers and Rosemary
Coarsely chop tomatoes in can with kitchen shears.
Pat pork dry, then sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper.
Heat 1 tablespoon oil in a 12-inch heavy skillet over medium-high heat until it shimmers, then brown chops, turning once, about 5 minutes total. Transfer to a plate and cover with foil.
Add remaining tablespoon oil to skillet and saut garlic over medium-high heat 30 seconds. Add tomatoes and remaining ingredients and simmer, stirring once or twice, 3 minutes. Add pork with any juices from plate, turning to coat, and simmer, uncovered, until just cooked through, 2 to 3 minutes. Season with salt and pepper.
Steamed Broccoli
Trim the broccoli into large florets.
Place the broccoli in a steaming basket over boiling water; cover and steam for 3 minutes.
Remove the lid for a moment, then cook, partially covered, until the stems are tender-firm, another 8-10 minutes.
Remove to a platter; season with salt and pepper, the butter, and the lemon juice.
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