Breakfast
868.8 Calories |
75.3g Carbs |
37.9g Fat |
54.2g Protein
2
sandwich
Egg Salad Sandwich
731.6 Calories |
56.4g Carbs |
37.5g Fat |
40.1g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
|
Egg Salad Sandwich
scaled to 2 sandwich
4 large
Egg
4 tbsp
Light mayonnaise
4 tsp
Dijon mustard
2 dash
Salt
2 dash
Pepper
4 slice
Whole-wheat bread
Nonfat yogurt
245
g
Nonfat yogurt
|
Egg Salad Sandwich
Hard boil eggs: Place the eggs in a single layer at the bottom of a saucepan. Cover with at least an inch or two of cold water. Heat the pot on high heat and bring the water to a full rolling boil. Turn off the heat, keep the pan on the hot burner, cover, and let sit for 15 minutes. Strain the water from the pan and run cold water over the eggs to cool them quickly and stop them from cooking further.
Peel and chop hard boiled eggs once they've cooled a bit. Add mayo, mustard, salt, and pepper.
Mix well and spread on bread or toast to make a sandwich.
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Lunch
659.1 Calories |
92.4g Carbs |
12.6g Fat |
49.0g Protein
1
serving
Vegetarian White Bean Alfredo with Linguine
469.2 Calories |
79.8g Carbs |
10.2g Fat |
20.3g Protein
1
serving
Cottage Cheese & Cantaloupe
189.9 Calories |
12.7g Carbs |
2.4g Fat |
28.7g Protein
|
Vegetarian White Bean Alfredo with Linguine
scaled to 1 serving
3/16 cup
Asparagus
3/16 dash
Salt
1/3 cup
Navy beans
1/4 cup
Soymilk
3/16 dash
Pepper
1/2 cloves, minced
Garlic
2 2/3 oz
Whole wheat pasta
2/3 tbsp
Butter
Cottage Cheese & Cantaloupe
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup, cubes
Melons
|
Vegetarian White Bean Alfredo with Linguine
Cut asparagus into 1/2" pieces. Crush garlic. Rinse and drain beans.
Fill a large pot with lightly salted water, and bring to a boil over high heat. Cook pasta in boiling water, stirring occasionally, until the pasta has cooked through, about 11 minutes. Drain well.
Meanwhile, melt the butter in a large saucepan over medium heat. Stir in the garlic, and cook until golden brown, about 5 minutes. Add 2/3 cup of the beans and 1/2 cup of soy milk; mash with the back of a spoon or a potato masher to create a thick paste. Stir in the remaining soy milk to create a thick sauce. Mix in the remaining beans and asparagus; simmer until asparagus is tender. Season to taste with salt and pepper. Toss pasta with the sauce, and serve.
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
|
Dinner
598.4 Calories |
34.4g Carbs |
44.5g Fat |
24.1g Protein
1
serving
California Melt
311.1 Calories |
21.2g Carbs |
20.1g Fat |
14.5g Protein
1
serving
Garlic Kale
80.6 Calories |
3.9g Carbs |
7.1g Fat |
1.6g Protein
1
serving
Cauliflower and Tahini
206.8 Calories |
9.3g Carbs |
17.3g Fat |
8.1g Protein
|
California Melt
scaled to 1 serving
1/4 fruit
Avocados
1 slice
Swiss cheese
1/4 medium whole
Tomatoes
1/16 cup, sliced
Almonds
1 slice
Whole-wheat bread
1/4 cup, pieces or slices
Mushrooms
Garlic Kale
scaled to 1 serving
1/2 cup, chopped
Kale
1/2 tbsp
Olive oil
1 cloves, minced
Garlic
Cauliflower and Tahini
scaled to 1 serving
1 cup chopped,
Cauliflower
2 Tbsp
Sesame Tahini
|
California Melt
Toast almonds and bread. Slice avocado and tomato.
Preheat the oven broiler.
Lay the toasted bread out on a baking sheet. Top each slice of bread with 1/4 of the avocado, mushrooms, almonds, and tomato slices. Top each with a slice of Swiss cheese.
Broil the open-face sandwiches until the cheese melts and begins to bubble, about 2 minutes. Serve the sandwiches warm.
Garlic Kale
Tear the kale leaves into bite-size pieces from the thick stems; discard the stems.
Heat the olive oil in a large pot over medium heat. Cook and stir the garlic in the hot oil until softened, about 2 minutes. Add the kale and continue cooking and stirring until the kale is bright green and wilted, about 5 minutes more.
Cauliflower and Tahini
Chop the cauliflower lovingly, to retain some of the florets.
Serve cauliflower pieces with tahini for dipping. Enjoy!
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