Breakfast
761.4 Calories |
63.0g Carbs |
41.0g Fat |
37.7g Protein
1
serving
Steak and Eggs Hash
516.8 Calories |
20.2g Carbs |
33.9g Fat |
31.7g Protein
2
fruit (2-5/8" dia)
(262 g)
Oranges
123.1 Calories |
30.8g Carbs |
0.3g Fat |
2.5g Protein
1
slice
Buttered Toast
121.5 Calories |
12.0g Carbs |
6.7g Fat |
3.5g Protein
|
Steak and Eggs Hash
scaled to 1 serving
1/2 tbsp
Olive oil
1/2 tbsp
Butter
1/4 lb
Beef short loin
1/2 Potato medium
Potato
1/4 tsp
Salt
1/8 medium
Onions
1 large
Egg
Oranges
2
fruit (2-5/8" dia)
Oranges
Buttered Toast
scaled to 1 slice
1 slice
Whole-wheat bread
1/2 tbsp
Butter
|
Steak and Eggs Hash
Cut the raw steak into small pieces. Heat oil and butter in a large nonstick frying pan with a tightfitting lid over medium-high heat until oil is shimmering and butter is melted. Add half of the steak, season generously with salt and freshly ground black pepper, and cook, stirring rarely, until steak is browned and crusty, about 3 minutes. Remove from the pan with a slotted spoon and set aside. Repeat with remaining steak.
Dice up the potatoes and add with 1 teaspoon kosher salt to the pan, season with freshly ground black pepper, and stir to coat. Pat potatoes down into a single layer with a spatula, reduce the heat to medium, and cook, stirring occasionally, until potatoes are golden brown on the bottom, about 4 to 5 minutes.
Add chopped onion and stir to combine. Cook, stirring rarely, until potatoes are golden brown all over and just give way when pierced with a knife and onion is just softened, about 5 minutes.
Add reserved steak and any accumulated juices to potato-onion mixture and stir to combine. Create 4 indentations, crack 1 egg into each indentation, and season eggs with salt and freshly ground black pepper. Cover the pan and cook until egg whites are set and yolks have reached desired doneness.
Buttered Toast
Toast bread to desired doneness.
Spread butter across until evenly distributed.
Enjoy!
|
Lunch
817.6 Calories |
61.8g Carbs |
35.1g Fat |
70.6g Protein
1
salad
Ole Salad
333.6 Calories |
32.5g Carbs |
23.5g Fat |
6.6g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
|
Ole Salad
scaled to 1 salad
1 cup, chopped or sliced
Tomatoes
1/2 cup, sliced
Zucchini
1/2 cup
Corn
3/16 cup chopped
Onions
1/2 fruit
Avocados
1/2 tbsp
Olive oil
1 1/2 tbsp
Pepper or hot sauce
1 tbsp
Lemon juice
1/4 tsp
Garlic powder
1/8 tsp, ground
Cumin
1/2 dash
Salt
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
|
Ole Salad
Chop up the tomatoes, zucchini, green onions, and slice the avocado. Combine everything in a large bowl with the corn.
Whisk together the hot sauce, olive oil (or vegetable oil), lemon juice, garlic powder, salt, and cumin. Toss gently with the vegetables.
For best results, chill 3-4 hours before serving, or eat right away if you're in a hurry.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|
Dinner
832.7 Calories |
41.0g Carbs |
29.5g Fat |
96.8g Protein
2
serving
Maple Glazed Salmon
617.8 Calories |
21.2g Carbs |
27.1g Fat |
68.3g Protein
1
serving
Cottage Cheese & Grapes
214.8 Calories |
19.8g Carbs |
2.4g Fat |
28.6g Protein
|
Maple Glazed Salmon
scaled to 2 serving
1 tbsp
Maple syrups
1 tbsp
Hoisin sauce
1 tsp
Dijon mustard
1/4 tsp
Pepper
12 oz
Atlantic salmon
1 tsp
Vegetable oil
Cottage Cheese & Grapes
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Grapes
|
Maple Glazed Salmon
Preheat broiler.
Combine first 4 ingredients in a small bowl; stir with a whisk.
Place salmon, skin side down, on a broiler pan coated with oil. Brush with maple mixture. Broil 10 to 12 minutes or until fish flakes easily when tested with a fork, brushing with maple mixture after 5 minutes and again after 10 minutes.
Cottage Cheese & Grapes
Cut grapes in half. Mix grapes with cottage cheese and serve.
|