Breakfast
1145.0 Calories |
46.1g Carbs |
74.1g Fat |
72.1g Protein
2
omelet
Goat cheese and herb omelet
923.4 Calories |
5.9g Carbs |
73.1g Fat |
56.9g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
|
Goat cheese and herb omelet
scaled to 2 omelet
2 oz
Goat cheese
1/2 tbsp
Parsley
1 tsp chopped
Chives
1 tsp
Chervil
6 extra large
Egg
4 tbsp
Reduced fat milk
2 dash
Salt
2 tbsp
Butter
Nonfat yogurt
245
g
Nonfat yogurt
Blueberries
148
g
Blueberries
|
Goat cheese and herb omelet
Fresh parsley, chives, and chervil can be substituted for any 2 tsp of fresh herbs. Keep a bit of the herbs on the side for garnish, and mash the rest with the goat cheese to combine.
Whisk the eggs, milk, salt, and pepper in a medium bowl until evenly combined. Set aside a serving plate.
Melt butter in a small nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a spatula, moving the eggs around the pan until they form small curds, 2-3 minutes.
Gently shake pan and use the spatula to spread the egg mixture evenly across the pan. The top of the eggs should have a creamy consistency. Evenly spoon the goat cheese mixture in a line down the middle of the egg mixture.
Remove the pan from heat. Using the spatula, fold a third of the omelet over and onto itself. Gently push the folded side of the omelet toward the edge of the pan. Tilt the pan over the serving plate and roll omelet onto the plate, seam side down. Garnish with additional herbs and serve immediately.
|
Lunch
1127.1 Calories |
52.5g Carbs |
71.6g Fat |
84.4g Protein
2
serving
Tuna Salad
471.6 Calories |
19.2g Carbs |
31.2g Fat |
36.3g Protein
1
cup
Basic Protein Shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
2
serving
Cauliflower and Tahini
413.5 Calories |
18.6g Carbs |
34.6g Fat |
16.1g Protein
|
Tuna Salad
scaled to 2 serving
1 can
Tuna
1 fruit
Avocados
1 tbsp
Lemon juice
1/4 cup chopped
Onions
Basic Protein Shake
scaled to 1 cup
30 grams
Whey protein powder
1 cup
Reduced fat milk
Cauliflower and Tahini
scaled to 2 serving
2 cup chopped,
Cauliflower
4 Tbsp
Sesame Tahini
|
Tuna Salad
Mix and mash all ingredients, then add salt, pepper, and garlic powder to your preference.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
Cauliflower and Tahini
Chop the cauliflower lovingly, to retain some of the florets.
Serve cauliflower pieces with tahini for dipping. Enjoy!
|
Dinner
1124.7 Calories |
33.6g Carbs |
53.2g Fat |
124.4g Protein
2
serving
Rosemary Trout with Cherry-Tomato Sauce
744.8 Calories |
8.2g Carbs |
48.3g Fat |
67.1g Protein
2
serving
Cottage Cheese & Cantaloupe
379.9 Calories |
25.3g Carbs |
4.9g Fat |
57.3g Protein
|
Rosemary Trout with Cherry-Tomato Sauce
scaled to 2 serving
1 tsp
Rosemary
2 tbsp
Olive oil
1 cup cherry tomatoes
Cherry tomatoes
1/2 tbsp chopped
Shallots
1/2 dash
Salt
1/2 dash
Pepper
1/2 tbsp
Balsamic vinegar
4 fillet
Trout
Cottage Cheese & Cantaloupe
scaled to 2 serving
2 cup,
Cottage cheese
1 cup, cubes
Melons
|
Rosemary Trout with Cherry-Tomato Sauce
PREPARATION: Halve tomatoes. Chop shallot, rosemary.
Mix tomatoes, shallot, vinegar, and chopped
rosemary in bowl. Stir in 1 tablespoon oil.
Season sauce with salt and pepper.
Open trout like book on work surface.
Sprinkle with salt and pepper. Place
2 rosemary sprigs on each; fold over to close.
Divide 3 tablespoons oil between 2
large nonstick skillets. Place over medium-high
heat. Add 2 trout to each skillet. Cook
trout until brown outside and just opaque in
center, about 4 minutes per side. Transfer to
plates. Spoon sauce alongside.
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
|