Meal Details
1. Egg wrap with ham and cheese
380 cals, 36p, 2c, 25f (per meal)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Crack eggs and separate out whites and yolks in separate bowls.
2
Lightly mix the egg whites with a fork and pour them into a small, greased, non-stick skillet over low heat, making sure mixture lays evenly in the bottom in the shape of a circle.
3
While egg white is cooking, mix in the ham, cheese, and salt/pepper to taste to the egg yolk bowl. Mix well.
4
Once egg white has firmed a bit, flip it over and finish cooking the other side.
5
Remove egg white wrap and pour in egg yolk mixture to the skillet. Cook until done.
6
While egg white wrap is still warm, use it as a tortilla and add in the egg-yolk mixture.
7
Wrap up and serve.
8
To store: you can make these in bulk by wrapping them up in plastic and storing in the fridge. Reheat gently in microwave when ready to eat.
2. Simple sauteed spinach
150 cals, 5p, 4c, 11f (per meal)
3 clove (9g)
1/4 tbsp, ground (2g)
1/4 tbsp (5g)
3 tbsp (45mL)
24 cup(s) (720g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
3. Cottage cheese & fruit cup
260 cals, 28p, 26c, 5f (per meal)
8 container (1360g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.