Breakfast
736.1 Calories |
40.6g Carbs |
37.4g Fat |
56.5g Protein
1
omelet
Goat cheese and herb omelet
461.7 Calories |
2.9g Carbs |
36.6g Fat |
28.5g Protein
2
cup
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
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Goat cheese and herb omelet
scaled to 1 omelet
1 oz
Goat cheese
0.8 tsp
Parsley
1/2 tsp chopped
Chives
1/2 tsp
Chervil
3 extra large
Egg
2 tbsp
Reduced fat milk
1 dash
Salt
1 tbsp
Butter
Nonfat yogurt
490
g
Nonfat yogurt
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Goat cheese and herb omelet
Fresh parsley, chives, and chervil can be substituted for any 2 tsp of fresh herbs. Keep a bit of the herbs on the side for garnish, and mash the rest with the goat cheese to combine.
Whisk the eggs, milk, salt, and pepper in a medium bowl until evenly combined. Set aside a serving plate.
Melt butter in a small nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a spatula, moving the eggs around the pan until they form small curds, 2-3 minutes.
Gently shake pan and use the spatula to spread the egg mixture evenly across the pan. The top of the eggs should have a creamy consistency. Evenly spoon the goat cheese mixture in a line down the middle of the egg mixture.
Remove the pan from heat. Using the spatula, fold a third of the omelet over and onto itself. Gently push the folded side of the omelet toward the edge of the pan. Tilt the pan over the serving plate and roll omelet onto the plate, seam side down. Garnish with additional herbs and serve immediately.
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Lunch
728.2 Calories |
76.4g Carbs |
37.3g Fat |
23.3g Protein
1
serving
Open Face Mozzarella Sandwich
403.6 Calories |
52.7g Carbs |
13.6g Fat |
17.4g Protein
2
serving
Garlic green beans
324.6 Calories |
23.7g Carbs |
23.7g Fat |
5.8g Protein
|
Open Face Mozzarella Sandwich
scaled to 1 serving
1/2 tbsp
Olive oil
1 slice, medium
Tomatoes
1 oz
Mozzarella cheese
1 leaf, whole
Basil
1/2 tbsp
Balsamic vinegar
1 slice, large
Sourdough bread
Garlic green beans
scaled to 2 serving
1 tsp
Garlic powder
2 tbsp
Butter
1 package
Green beans
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Open Face Mozzarella Sandwich
Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with parchment paper.
Lay the slices of Italian bread out on the prepared baking sheet; top each piece of bread with a tomato slice, a basil leaf, and a slice of mozzarella cheese.
Bake in the preheated oven until the cheese has melted, about 7 minutes. Drizzle each sandwich with olive oil and balsamic vinegar.
Garlic green beans
If using frozen green beans (I like the french cut ones), boil water, add green beans for 8-10 minutes, drain, add garlic and butter and stir.
If using canned green beans, heat green beans in saucepan with garlic powder and butter.
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Dinner
751.5 Calories |
53.9g Carbs |
55.9g Fat |
23.7g Protein
1
salad
Ole Salad
333.6 Calories |
32.5g Carbs |
23.5g Fat |
6.6g Protein
2
serving
Peanut Butter & Celery
417.9 Calories |
21.4g Carbs |
32.4g Fat |
17.2g 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
Peanut Butter & Celery
scaled to 2 serving
4 tbsp
Peanut butter
4 stalks, large
Celery
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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.
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
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