Breakfast
848.2 Calories |
21.4g Carbs |
80.9g Fat |
20.8g Protein
1
omelet
Egg white omelet
164.1 Calories |
7.7g Carbs |
9.6g Fat |
11.7g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
|
Egg white omelet
scaled to 1 omelet
3 large
Egg white
1/4 cup, chopped
Onions
1/4 cup, chopped
Red bell pepper
2 tsp
Coconut oil
2 tbsp
Almond milk
Pecans
99
g
Pecans
|
Egg white omelet
Dice the vegetables any way you would like (feel free to use 1/2 cup of any lean, non-starchy vegetables. The nutrition will not change very much). Lightly saute in coconut oil, then remove vegetables from the pan and set aside.
Whisk egg white to fluffy, then add almond milk to egg whites. Pour eggs into skillet and let bottom firm slightly.
Put vegetables into eggs. When partly cooked, fold egg over vegetables twice as you roll with your spatula into omelette form.
Done when eggs are cooked through. Plate and enjoy.
|
Lunch
496.9 Calories |
28.0g Carbs |
43.7g Fat |
9.3g Protein
1
serving
Spinach salad
175.3 Calories |
10.8g Carbs |
14.2g Fat |
5.3g Protein
1
fruit
(201 g)
Avocados
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g 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
Avocados
1
fruit
Avocados
|
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.
|
Dinner
344.0 Calories |
12.3g Carbs |
14.2g Fat |
40.1g Protein
1
serving
Pork Chops with Stewed Tomatoes, Capers and Rosemary
307.1 Calories |
5.1g Carbs |
13.8g Fat |
38.9g Protein
1
medium (approx 2-3/4" long, 2-1/2 dia.)
(119 g)
Red bell pepper
36.9 Calories |
7.2g Carbs |
0.4g Fat |
1.2g Protein
|
Pork Chops with Stewed Tomatoes, Capers and Rosemary
scaled to 1 serving
5/8 tsp
Rosemary
1/2 tbsp
Olive oil
1/2 cloves, minced
Garlic
3/8 lb
Pork sirloin (chops or roasts)
1/2 tbsp
Pickle relish
1/4 can
Tomatoes
1/2 tbsp, drained
Capers
Red bell pepper
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
|
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.
|