Breakfast
557.6 Calories |
52.0g Carbs |
18.4g Fat |
49.2g Protein
1
serving
Tasty Turkey & Spinach Omelet
424.6 Calories |
18.8g Carbs |
17.5g Fat |
47.1g Protein
1
serving
Fruit Salad
133.0 Calories |
33.1g Carbs |
0.9g Fat |
2.1g Protein
|
Tasty Turkey & Spinach Omelet
scaled to 1 serving
1/2 cup, chopped
Onions
1/2 cup diced
Mushrooms
3 oz
Deli cut turkey
12 tbsp
Egg white
1 large
Egg
1/4 cup, shredded
Cheddar cheese
1 cup
Spinach
Fruit Salad
scaled to 1 serving
1 cup, halves
Strawberries
1 cup
Blueberries
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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
Fruit Salad
|
Lunch
674.9 Calories |
58.3g Carbs |
28.1g Fat |
54.8g Protein
1
serving
Tuna Salad
235.8 Calories |
9.6g Carbs |
15.6g Fat |
18.1g Protein
1
serving
Peaches & Almond Butter on Toast
198.0 Calories |
22.1g Carbs |
10.0g Fat |
7.5g Protein
1
serving
Cottage Cheese & Apricots
241.1 Calories |
26.5g Carbs |
2.5g Fat |
29.1g Protein
|
Tuna Salad
scaled to 1 serving
1/2 can
Tuna
1/2 fruit
Avocados
1/2 tbsp
Lemon juice
1/8 cup chopped
Onions
Peaches & Almond Butter on Toast
scaled to 1 serving
1/2 medium
Peaches
1 slice
Whole-wheat bread
1 tbsp
Almond butter
Cottage Cheese & Apricots
scaled to 1 serving
1/4 cup, halves
Apricots, dried
1 cup,
Cottage cheese
|
Tuna Salad
Mix and mash all ingredients, then add salt, pepper, and garlic powder to your preference.
Peaches & Almond Butter on Toast
Toast bread. While bread is toasting, cut half of a peach into slices.
Top toast with almond butter and sliced peaches. Enjoy!
Cottage Cheese & Apricots
Cut apricots into pieces and mix into cottage cheese. Enjoy!
|
Dinner
590.3 Calories |
13.3g Carbs |
32.6g Fat |
57.7g Protein
1
breast
Chicken Breasts with Lime Sauce
590.3 Calories |
13.3g Carbs |
32.6g Fat |
57.7g Protein
|
Chicken Breasts with Lime Sauce
scaled to 1 breast
1 breast
Chicken breast
1/4 jumbo
Egg
2 11/16 tbsp
Bread crumbs
1/2 tbsp
Olive oil
1/4 tsp
Lime juice
1 1/2 tbsp
Butter
1/4 tsp chopped
Chives
1/8 tsp
Dill weed
|
Chicken Breasts with Lime Sauce
Pound raw chicken breasts to 1/4 inch thickness. Coat chicken breasts with egg, and dip in bread crumbs. Place on a wire rack, and allow to dry for about 10 minutes.
Heat olive oil in a large skillet over medium heat. Place chicken into the skillet, and fry for 3 to 5 minutes on each side. Remove to a platter, and keep warm.
Drain grease from the skillet, and squeeze in lime juice. Cook over low heat until it boils. Add butter, and stir until melted. Season with chives and dill. Spoon sauce over chicken, and serve immediately.
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