Breakfast
279.9 Calories |
28.1g Carbs |
11.5g Fat |
18.0g Protein
1
serving
Zucchini Hash
218.3 Calories |
12.7g Carbs |
11.3g Fat |
16.8g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
Zucchini Hash
scaled to 1 serving
4 tbsp chopped
Onions
1 cup, chopped
Zucchini
1 dash
Salt
1 dash
Pepper
1 spray
Pam cooking spray
2 extra large
Egg
1 tsp
Garlic powder
1 tsp
Onion powder
Oranges
1
fruit (2-5/8" dia)
Oranges
|
Zucchini Hash
Chop the onion and zucchini, and then mix everything up in a bowl.
Heat a pan on medium heat, and lightly spray with a cooking spray.
Spoon/pour the mixture into the pan. Cook about 5 minutes and flip. Cook another 5 min.
|
Lunch
275.2 Calories |
33.9g Carbs |
14.9g Fat |
7.5g Protein
1
serving
Spinach salad
175.3 Calories |
10.8g Carbs |
14.2g Fat |
5.3g Protein
1
cup
Tomato Soup
100.0 Calories |
23.0g Carbs |
0.7g Fat |
2.2g Protein
|
Spinach salad
scaled to 1 serving
5 cup
Spinach
2 large
Scallions
1/2 lemon yields
Lemon juice
1 tbsp
Olive oil
1 dash
Pepper
Tomato Soup
scaled to 1 cup
1/2 can
Tomato soup
1/2 cup
Water
|
Spinach salad
Wash spinach well, drain, and chop. Squeeze out excess water. Chop green onions.
Put spinach in a mixing bowl and add the scallions/green onions, oil, pepper, and the juice from 1 squeezed lemon. Toss and serve.
Tomato Soup
Mix together condensed soup and an equal volume of water (use the empty can to measure). Microwave for about 3 minutes, and then eat. If your diet permits, use milk instead of water for a creamier soup, just remember to track those calories :)
|
Dinner
300.2 Calories |
38.6g Carbs |
11.4g Fat |
16.1g Protein
1
serving
Sautéed Chickpeas with Broccoli and Parmesan
300.2 Calories |
38.6g Carbs |
11.4g Fat |
16.1g Protein
|
Sautéed Chickpeas with Broccoli and Parmesan
scaled to 1 serving
1/2 tbsp
Olive oil
1/4 small
Onions
1 clove
Garlic
1/4 tsp
Salt
1/4 dash
Pepper
3/8 bunch
Broccoli
2 5/8 oz
Chickpeas
1 5/16 tbsp
Vegetable Broth
1/16 tsp
Cayenne pepper
1 1/3 tbsp
Parmesan cheese
|
Sautéed Chickpeas with Broccoli and Parmesan
Thinly sliced 1 small onion and 4 cloves of garlic.
In a large skillet (preferably one with a lid), warm olive oil over medium heat until hot. Carefully add onion, garlic and salt, and sauté, stirring often, until onion becomes transparent and garlic just begins to turn golden brown, 4 to 5 minutes.
Toss in broccoli; sauté for 3 minutes.
Add chickpeas, broth and red pepper. Stir once, cover and cook for 3 minutes more, just to heat through and finish cooking broccoli.
Uncover, season with pepper, sprinkle with Parmesan and serve.
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