Cheesy Scrambled Eggs and Toast

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Cheesy Scrambled Eggs and Toast
Scrambled eggs
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Nutrition Facts
Cheesy Scrambled Eggs and Toast
Amount Per Serving
Calories 232 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 3g 15%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 372mg 124%
Sodium 558mg 23%
Potassium 347mg 10%
Total Carbohydrates 17g 6%
Dietary Fiber 4g 16%
Sugars 6g
Protein 20g 40%
Vitamin A 16%
Vitamin C 4%
Calcium 7%
Iron 9%
* Percent Daily Values are based on a 2000 calorie diet.
Course Breakfast
Cuisine American
Prep Time 5 Minutes
Cook Time 5 minutes
Servings
servings
Course Breakfast
Cuisine American
Prep Time 5 Minutes
Cook Time 5 minutes
Servings
servings
Scrambled eggs
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Nutrition Facts
Cheesy Scrambled Eggs and Toast
Amount Per Serving
Calories 232 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 3g 15%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 372mg 124%
Sodium 558mg 23%
Potassium 347mg 10%
Total Carbohydrates 17g 6%
Dietary Fiber 4g 16%
Sugars 6g
Protein 20g 40%
Vitamin A 16%
Vitamin C 4%
Calcium 7%
Iron 9%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Whisk eggs and sour cream
  2. Sautee mushrooms and onion in 0 calorie cooking spray
  3. Combine egg mixture and vegetables. Cook to desired consistency. Place cheese slice on top of cooked mixture until melted. Serve with toast.
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Spinach Salad

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Spinach Salad
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Nutrition Facts
Spinach Salad
Amount Per Serving
Calories 253 Calories from Fat 153
% Daily Value*
Total Fat 17g 26%
Saturated Fat 5g 25%
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 213mg 71%
Sodium 842mg 35%
Potassium 501mg 14%
Total Carbohydrates 7g 2%
Dietary Fiber 2g 8%
Sugars 3g
Protein 16g 32%
Vitamin A 40%
Vitamin C 18%
Calcium 6%
Iron 13%
* Percent Daily Values are based on a 2000 calorie diet.
Course Salads
Cuisine American
Prep Time 5 Minutes
Cook Time 12 minutes
Servings
servings
Ingredients
Course Salads
Cuisine American
Prep Time 5 Minutes
Cook Time 12 minutes
Servings
servings
Ingredients
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Nutrition Facts
Spinach Salad
Amount Per Serving
Calories 253 Calories from Fat 153
% Daily Value*
Total Fat 17g 26%
Saturated Fat 5g 25%
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 213mg 71%
Sodium 842mg 35%
Potassium 501mg 14%
Total Carbohydrates 7g 2%
Dietary Fiber 2g 8%
Sugars 3g
Protein 16g 32%
Vitamin A 40%
Vitamin C 18%
Calcium 6%
Iron 13%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Boil egg for 12 minutes. Then immerse in ice bath. When cooled, peel. Cook bacon to desired crispiness in 0 calorie cooking spray.
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Egg, Steak and Toast

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Egg, Steak and Toast
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Nutrition Facts
Egg, Steak and Toast
Amount Per Serving
Calories 414 Calories from Fat 189
% Daily Value*
Total Fat 21g 32%
Saturated Fat 8g 40%
Polyunsaturated Fat 2g
Monounsaturated Fat 9g
Cholesterol 257mg 86%
Sodium 650mg 27%
Potassium 394mg 11%
Total Carbohydrates 17g 6%
Dietary Fiber 6g 24%
Sugars 1g
Protein 41g 82%
Vitamin A 4%
Calcium 12%
Iron 22%
* Percent Daily Values are based on a 2000 calorie diet.
Course Breakfast
Cuisine American
Prep Time 2 minutes
Cook Time 5 minutes
Servings
serving
Course Breakfast
Cuisine American
Prep Time 2 minutes
Cook Time 5 minutes
Servings
serving
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Nutrition Facts
Egg, Steak and Toast
Amount Per Serving
Calories 414 Calories from Fat 189
% Daily Value*
Total Fat 21g 32%
Saturated Fat 8g 40%
Polyunsaturated Fat 2g
Monounsaturated Fat 9g
Cholesterol 257mg 86%
Sodium 650mg 27%
Potassium 394mg 11%
Total Carbohydrates 17g 6%
Dietary Fiber 6g 24%
Sugars 1g
Protein 41g 82%
Vitamin A 4%
Calcium 12%
Iron 22%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Cook steak and egg to desired taste. Toast bread.
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Egg, Sausage and Toast

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Egg, Sausage and Toast
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Nutrition Facts
Egg, Sausage and Toast
Amount Per Serving
Calories 348 Calories from Fat 162
% Daily Value*
Total Fat 18g 28%
Saturated Fat 3g 15%
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 424mg 141%
Sodium 320mg 13%
Potassium 204mg 6%
Total Carbohydrates 22g 7%
Dietary Fiber 6g 24%
Sugars 2g
Protein 30g 60%
Vitamin A 10%
Calcium 6%
Iron 10%
* Percent Daily Values are based on a 2000 calorie diet.
Course Breakfast
Cuisine American
Prep Time 3 minutes
Cook Time 5 minutes
Servings
serving
Ingredients
Course Breakfast
Cuisine American
Prep Time 3 minutes
Cook Time 5 minutes
Servings
serving
Ingredients
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Nutrition Facts
Egg, Sausage and Toast
Amount Per Serving
Calories 348 Calories from Fat 162
% Daily Value*
Total Fat 18g 28%
Saturated Fat 3g 15%
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 424mg 141%
Sodium 320mg 13%
Potassium 204mg 6%
Total Carbohydrates 22g 7%
Dietary Fiber 6g 24%
Sugars 2g
Protein 30g 60%
Vitamin A 10%
Calcium 6%
Iron 10%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Cook eggs to desired consistency with 0 calorie spray. Heat sausage patties in microwave according to package directions. Toast the bread.
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Zucchini Chicken “Pasta” with Bacon Mushroom Sauce

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Zucchini "Pasta" with Creamy Bacon Mushroom Sauce
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Nutrition Facts
Zucchini "Pasta" with Creamy Bacon Mushroom Sauce
Amount Per Serving
Calories 446 Calories from Fat 234
% Daily Value*
Total Fat 26g 40%
Saturated Fat 16g 80%
Trans Fat 0.02g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 154mg 51%
Sodium 506mg 21%
Potassium 1345mg 38%
Total Carbohydrates 17g 6%
Dietary Fiber 4g 16%
Sugars 7g
Protein 35g 70%
Vitamin A 29%
Vitamin C 98%
Calcium 13%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish
Cuisine American
Prep Time 10 Minutes
Cook Time 20 Minutes
Servings
servings
Ingredients
Course Main Dish
Cuisine American
Prep Time 10 Minutes
Cook Time 20 Minutes
Servings
servings
Ingredients
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Nutrition Facts
Zucchini "Pasta" with Creamy Bacon Mushroom Sauce
Amount Per Serving
Calories 446 Calories from Fat 234
% Daily Value*
Total Fat 26g 40%
Saturated Fat 16g 80%
Trans Fat 0.02g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 154mg 51%
Sodium 506mg 21%
Potassium 1345mg 38%
Total Carbohydrates 17g 6%
Dietary Fiber 4g 16%
Sugars 7g
Protein 35g 70%
Vitamin A 29%
Vitamin C 98%
Calcium 13%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. In a non-stick pan, saute the bacon until crispy, about 5-7 minutes. Remove bacon and cook chicken in bacon grease.
  2. Add the mushrooms to the skillet and and saute until softened, about 2-3 minutes
  3. Reduce the heat to simmer and add the heavy cream and chicken broth to skillet. Simmer uncovered for 10-15 minutes until sauce reduces, Stirring frequently.
  4. Divide the zucchini pasta between two plates and top with bacon mushroom sauce.
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Zucchini “Pasta” with Creamy Bacon Mushroom Sauce

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Zucchini "Pasta" with Creamy Bacon Mushroom Sauce
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Nutrition Facts
Zucchini "Pasta" with Creamy Bacon Mushroom Sauce
Amount Per Serving
Calories 352 Calories from Fat 243
% Daily Value*
Total Fat 27g 42%
Saturated Fat 16g 80%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 95mg 32%
Sodium 549mg 23%
Potassium 1089mg 31%
Total Carbohydrates 17g 6%
Dietary Fiber 4g 16%
Sugars 7g
Protein 11g 22%
Vitamin A 29%
Vitamin C 94%
Calcium 13%
Iron 8%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish
Cuisine American
Prep Time 10 Minutes
Cook Time 20 Minutes
Servings
servings
Ingredients
Course Main Dish
Cuisine American
Prep Time 10 Minutes
Cook Time 20 Minutes
Servings
servings
Ingredients
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Nutrition Facts
Zucchini "Pasta" with Creamy Bacon Mushroom Sauce
Amount Per Serving
Calories 352 Calories from Fat 243
% Daily Value*
Total Fat 27g 42%
Saturated Fat 16g 80%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 95mg 32%
Sodium 549mg 23%
Potassium 1089mg 31%
Total Carbohydrates 17g 6%
Dietary Fiber 4g 16%
Sugars 7g
Protein 11g 22%
Vitamin A 29%
Vitamin C 94%
Calcium 13%
Iron 8%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. In a non-stick pan, saute the bacon until crispy, about 5-7 minutes.
  2. Add the mushrooms to the skillet and and saute until softened, about 2-3 minutes
  3. Reduce the heat to simmer and add the heavy cream and chicken broth to skillet. Simmer uncovered for 10-15 minutes until sauce reduces, Stirring frequently.
  4. Divide the zucchini pasta between two plates and top with bacon mushroom sauce.
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Simple Vegetarian Beef Burrito

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Simple Vegetarian Beef Burrito
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Nutrition Facts
Simple Vegetarian Beef Burrito
Amount Per Serving
Calories 382 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 3g 15%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.04g
Cholesterol 10mg 3%
Sodium 1747mg 73%
Potassium 326mg 9%
Total Carbohydrates 39g 13%
Dietary Fiber 30g 120%
Sugars 4g
Protein 47g 94%
Vitamin A 31%
Vitamin C 24%
Calcium 27%
Iron 28%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish
Cuisine Vegetarian
Prep Time 2 Minutes
Cook Time 5 Minutes
Servings
servings
Course Main Dish
Cuisine Vegetarian
Prep Time 2 Minutes
Cook Time 5 Minutes
Servings
servings
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Nutrition Facts
Simple Vegetarian Beef Burrito
Amount Per Serving
Calories 382 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 3g 15%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.04g
Cholesterol 10mg 3%
Sodium 1747mg 73%
Potassium 326mg 9%
Total Carbohydrates 39g 13%
Dietary Fiber 30g 120%
Sugars 4g
Protein 47g 94%
Vitamin A 31%
Vitamin C 24%
Calcium 27%
Iron 28%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Heat meat. Place cheese in tortilla and place heated meat on the cheese. Top with lettuce and tomatoes.
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Swiss Steak and Turkey Meal

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Swiss Steak and Turkey Meal
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Nutrition Facts
Swiss Steak and Turkey Meal
Amount Per Serving
Calories 301 Calories from Fat 126
% Daily Value*
Total Fat 14g 22%
Saturated Fat 3g 15%
Polyunsaturated Fat 7g
Monounsaturated Fat 4g
Cholesterol 9mg 3%
Sodium 950mg 40%
Potassium 627mg 18%
Total Carbohydrates 22g 7%
Dietary Fiber 8g 32%
Sugars 4g
Protein 21g 42%
Vitamin A 16%
Vitamin C 91%
Calcium 6%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.
Cuisine American
Servings
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Nutrition Facts
Swiss Steak and Turkey Meal
Amount Per Serving
Calories 301 Calories from Fat 126
% Daily Value*
Total Fat 14g 22%
Saturated Fat 3g 15%
Polyunsaturated Fat 7g
Monounsaturated Fat 4g
Cholesterol 9mg 3%
Sodium 950mg 40%
Potassium 627mg 18%
Total Carbohydrates 22g 7%
Dietary Fiber 8g 32%
Sugars 4g
Protein 21g 42%
Vitamin A 16%
Vitamin C 91%
Calcium 6%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Heat Swiss steak and and turkey slices and enjoy with side salad.
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Pork Loin and Salad

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Pork Loin and Salad
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Nutrition Facts
Pork Loin and Salad
Amount Per Serving
Calories 242 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 3g 15%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 69mg 23%
Sodium 290mg 12%
Potassium 476mg 14%
Total Carbohydrates 9g 3%
Dietary Fiber 3g 12%
Sugars 7g
Protein 29g 58%
Vitamin A 72%
Vitamin C 24%
Calcium 12%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish
Cuisine American
Servings
serving
Course Main Dish
Cuisine American
Servings
serving
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Nutrition Facts
Pork Loin and Salad
Amount Per Serving
Calories 242 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 3g 15%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 69mg 23%
Sodium 290mg 12%
Potassium 476mg 14%
Total Carbohydrates 9g 3%
Dietary Fiber 3g 12%
Sugars 7g
Protein 29g 58%
Vitamin A 72%
Vitamin C 24%
Calcium 12%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Cook pork loin according to directions on package. Make sure internal temperature is between 145 and 160 degrees. Fix salad with dressing.
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Big Mac in a Bowl

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Big Mac in a Bowl
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Nutrition Facts
Big Mac in a Bowl
Amount Per Serving
Calories 374 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 5g 25%
Polyunsaturated Fat 0.4g
Monounsaturated Fat 0.03g
Cholesterol 110mg 37%
Sodium 1524mg 64%
Potassium 748mg 21%
Total Carbohydrates 20g 7%
Dietary Fiber 7g 28%
Sugars 11g
Protein 47g 94%
Vitamin A 60%
Vitamin C 29%
Calcium 34%
Iron 24%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish
Cuisine American
Prep Time 5 Minutes
Cook Time 15 Minutes
Servings
serving
Course Main Dish
Cuisine American
Prep Time 5 Minutes
Cook Time 15 Minutes
Servings
serving
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Nutrition Facts
Big Mac in a Bowl
Amount Per Serving
Calories 374 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 5g 25%
Polyunsaturated Fat 0.4g
Monounsaturated Fat 0.03g
Cholesterol 110mg 37%
Sodium 1524mg 64%
Potassium 748mg 21%
Total Carbohydrates 20g 7%
Dietary Fiber 7g 28%
Sugars 11g
Protein 47g 94%
Vitamin A 60%
Vitamin C 29%
Calcium 34%
Iron 24%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Heat a 10-inch sauté pan over medium heat. Add the ground beef, smash it to break up the clumps, and cook until it's almost cooked through. Add salt and pepper and finish cooking it all the way.
  2. While the ground beef is browning, chop lettuce. Slice onions and then cut into half. Roughly chop pickles..
  3. When you are ready to serve the salad, mix the lettuce, onions, pickles, and cheese. Put into four bowls. Add in ¼ of the ground beef mixture into each bowl. Drizzle with dressing and serve immediately.
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