Breakfast
750.0 Calories |
70.8g Carbs |
30.1g Fat |
52.6g Protein
1
serving
Tasty Turkey & Spinach Omelet
424.6 Calories |
18.8g Carbs |
17.5g Fat |
47.1g Protein
2
cup, whole
(288 g)
Strawberries
92.2 Calories |
22.1g Carbs |
0.9g Fat |
1.9g Protein
1
serving
Morning Roasted Potatoes
233.2 Calories |
29.8g Carbs |
11.7g Fat |
3.6g 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
Strawberries
288
g
Strawberries
Morning Roasted Potatoes
scaled to 1 serving
1 Potato small
Potato
1 tbsp
Butter
1/2 tsp
Rosemary
1/4 dash
Salt
1/4 dash
Pepper
|
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
Morning Roasted Potatoes
Preheat oven to 450 degrees F (230 degrees C). Wash and cut up potatoes.
In a hot skillet, melt the butter. Stir in rosemary, salt and pepper. Coat potatoes evenly with the melted butter. Arrange the potatoes in a single layer on a baking pan.
Bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. Toss them occasionally to ensure that they brown on all sides.
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Lunch
758.0 Calories |
75.0g Carbs |
21.3g Fat |
70.3g Protein
1
ball
No-Bake Pumpkin, Raisin, Oatmeal Balls
51.0 Calories |
12.2g Carbs |
0.2g Fat |
1.0g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
1
serving
Rice Cakes with Banana & Almond Butter
223.0 Calories |
33.4g Carbs |
9.5g Fat |
5.2g Protein
|
No-Bake Pumpkin, Raisin, Oatmeal Balls
scaled to 1 ball
1 1/3 tbsp
Oatmeal
0.021 cup
Raisins
1/16 tsp
Pumpkin pie spice
1/16 tsp
Vanilla extract
7/16 tbsp
Pumpkin
3/4 tsp
Honey
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
Rice Cakes with Banana & Almond Butter
scaled to 1 serving
1 small
Banana
1 tbsp
Almond butter
1 cakes
Rice cakes
|
No-Bake Pumpkin, Raisin, Oatmeal Balls
Have a serving plate ready near your work area. In medium bowl, combine oats, raisins and pumpkin spice. Add pumpkin, vanilla and honey. With clean hands, mix ingredients until well blended. Scoop 2 tsp of dough into your palm and roll into a ball (you may need to add a few drops of water to get the perfect consistency). Repeat until you have used all the dough.
Serve right away or refrigerate in a covered container up to 1 week.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
Rice Cakes with Banana & Almond Butter
Peel banana and cut into rounds. Spread rice cake with almond butter and top with banana slices. Enjoy!
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Dinner
806.1 Calories |
24.5g Carbs |
40.4g Fat |
85.9g Protein
2
serving
Easy Garlic Chicken
450.3 Calories |
3.2g Carbs |
23.5g Fat |
53.9g Protein
2
serving
Garlic Kale
161.1 Calories |
7.8g Carbs |
14.2g Fat |
3.3g Protein
1
serving
Cottage Cheese & Raspberries
194.7 Calories |
13.5g Carbs |
2.7g Fat |
28.8g Protein
|
Easy Garlic Chicken
scaled to 2 serving
1 1/2 tbsp
Butter
2 breast fillet
Chicken breast
1 tsp
Garlic powder
1/2 tsp
Salt
1/2 tsp
Onion powder
Garlic Kale
scaled to 2 serving
1 cup, chopped
Kale
1 tbsp
Olive oil
2 cloves, minced
Garlic
Cottage Cheese & Raspberries
scaled to 1 serving
1 cup
Cottage cheese
1/2 cup
Raspberries
|
Easy Garlic Chicken
Melt butter in a large skillet over medium-high heat.
Add chicken to the skillet and sprinkle with garlic powder, salt, and onion powder.
Sauté for about 10 to 15 minutes per side, or until chicken is cooked through and juices run clear.
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.
Cottage Cheese & Raspberries
Combine cottage cheese and raspberries; serve.
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