Breakfast
701.8 Calories |
55.9g Carbs |
21.7g Fat |
71.2g Protein
1
serving
Breakfast nachos
418.6 Calories |
38.6g Carbs |
19.8g Fat |
22.3g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
|
Breakfast nachos
scaled to 1 serving
1/2 cup
Pinto beans
1 tbsp
Water
1/4 tsp
Chili powder
1/4 dash
Salt
1 extra large
Egg
1/2 tsp
Pepper or hot sauce
3/4 tsp
Butter
1/4 dash
Pepper
1/4 cup, shredded
Cheddar cheese
3/4 oz
Tortilla chips
2 tbsp
Salsa
Nonfat greek yogurt
480
g
Nonfat greek yogurt
|
Breakfast nachos
Drain and rinse beans. Place them in a small saucepan over medium heat. Add the water and chili powder and season with salt. Stir to combine and smash about half of the beans with the back of a fork. Cook, stirring occasionally, until warmed, about 5 minutes. Turn off heat.
Place eggs in a medium bowl and beat with a fork. Add hot sauce, season with a pinch each of salt and pepper, and beat to mix; set aside.
Melt the butter in a medium nonstick frying pan over medium-low heat until foamy, about 2 to 3 minutes. Swirl the butter in the pan until the pan is evenly coated. Pour in the beaten eggs and let sit undisturbed until the eggs just start to set around the edges, about 2 minutes.
Using a rubber spatula, push the eggs from the edges into the center. Let sit again for about 30 seconds, then repeat pushing the eggs from the edges into the center every 30 seconds until just set, about 1 1/2 minutes total. Remove the pan from the heat. Sprinkle the eggs with half of the cheese and stir to mix.
Divide the chips between serving plates and top evenly with the warm beans. Sprinkle remaining cheese evenly over the beans, spoon the eggs over top of the beans and cheese, and top with the salsa. Serve with guacamole and sour cream, if desired.
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Lunch
741.3 Calories |
39.3g Carbs |
62.3g Fat |
18.6g Protein
1
salad
Maple Pear Spinach & Ham Salad
202.7 Calories |
12.4g Carbs |
14.9g Fat |
7.0g Protein
1
fruit
(201 g)
Avocados
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g Protein
1
serving
Almond Butter & Celery
217.0 Calories |
9.8g Carbs |
18.0g Fat |
7.6g Protein
|
Maple Pear Spinach & Ham Salad
scaled to 1 salad
1 tsp
Red wine vinegar
1 tbsp
Olive oil
2 cup
Spinach
1 oz
Sliced ham
1/4 cup, sliced
Red bell pepper
1/4 cup slices
Cucumber
1/4 cup, slices
Pears
1/2 tsp
Maple syrups
Avocados
1
fruit
Avocados
Almond Butter & Celery
scaled to 1 serving
2 tbsp
Almond butter
2 stalks, large
Celery
|
Maple Pear Spinach & Ham Salad
Toss spinach, cubed ham, green or red bell pepper, cucumber, and pear with vinegar, oil, and maple syrup.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
|
Dinner
833.6 Calories |
87.4g Carbs |
14.9g Fat |
86.6g Protein
1
serving
Barbeque Chicken
344.4 Calories |
36.0g Carbs |
9.4g Fat |
27.5g Protein
2
serving
Cottage Cheese & Honeydew Melon
389.2 Calories |
28.4g Carbs |
4.8g Fat |
56.9g Protein
1
cup
Tomato Soup
100.0 Calories |
23.0g Carbs |
0.7g Fat |
2.2g Protein
|
Barbeque Chicken
scaled to 1 serving
1/3 cup
Barbecue sauce
1/2 tbsp
Butter
1/2 tbsp
Worcestershire sauce
1/3 tsp
Garlic powder
1 half breast
Chicken breast
Cottage Cheese & Honeydew Melon
scaled to 2 serving
2 cup,
Cottage cheese
1 cup, balls
Melons
Tomato Soup
scaled to 1 cup
1/2 can
Tomato soup
1/2 cup
Water
|
Barbeque Chicken
Cut chicken breast into strips. Melt butter in a saucepan over medium heat. Stir barbeque sauce, Worcestershire sauce, and garlic powder together with the melted butter. Stir chicken into the sauce mixture to coat.
Place cover on saucepan and simmer until the chicken pieces are cooked through and no longer pink in the middle, 3 to 5 minutes. Remove cover and spoon sauce over chicken pieces; continue cooking until sauce thickens, about 4 minutes more.
Cottage Cheese & Honeydew Melon
Mix cottage cheese with melon balls 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 :)
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