๐Ÿฅฃ DAILY MEAL HIGHLIGHTS – Breakfast Muffin / Air Fried Ravioli

Currently tracking in iTrackBites on ๐Ÿงฎ Calorie Command with Macros as my Secondary Metric + ๐Ÿ’œ WW Purple

๐ŸŽฌ All the details of the days ingredients, discussion of calories and macros, tips, tricks and how tos and the occasional cute doggie are in my daily video…๐Ÿถ๐Ÿซ•๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ

MEAL 1
๐Ÿฅฏ BREAKFAST MUFFIN

@krogerco Sourdough English Muffin
@jarlsberg Part Skim Swiss Cheese – 1oz
@neverany Uncured Honey Ham – 2oz
@farmfresh (local farm) Duck Egg (yolk only)
@chosenfoods Avocado Oil Wasabi Mayo – 1tbsp
@misfitsmarket Organic Hydroponic Bib Lettuce, Beefsteak Tomato, Yellow Onion

๐Ÿงฎ CALORIES – 488
๐Ÿ– PROTEIN – 28g
๐Ÿž CARBS – 30g
๐Ÿฅ‘ FATS – 28g
๐Ÿ’œ WW PURPLE – 11SP

4 SPOONS UP ๐Ÿฅ„๐Ÿฅ„๐Ÿฅ„๐Ÿฅ„

๐Ÿ… BASIC INSTANT POT MARINARA

๐Ÿ… Tomatoes – ripe (but still firm) works best
๐Ÿง… Onions – I like Red Onion but anything from Spring Onions to Shallots will work
๐ŸŒถ๏ธ Peppers – Bell, Poblano, Anaheim, Jalapeรฑo or Shishito (*optional)
๐Ÿ„ Mushroom (*optional)
๐Ÿฅ• Carrots/Celery (*optional)
๐Ÿง„ Garlic
๐ŸŒฟ Rosemary, Thyme, Oregano, Basil to taste
๐Ÿง‚ Seasoning of your choice to taste – I like Minced Onion, Parsley Flakes, Smoked Chili Sea Salt, Nutritional Yeast, Soy Sauce, Italian Seasoning

๐Ÿ”ช Roughly chop vegetables. Add everything to the pot and set for 25min on Pressure/Manual. Natural Release for 15min. No liquid added/needed as the tomatoes release plenty of their own.

๐Ÿ”นIf you want a thicker sauce, add a can of tomato paste.
๐Ÿ”นIf you want a smoother sauce, blend with an immersion blender or in a food processor.

Here are some other recipe versions:
https://detoxinista.com/instant-pot-spaghetti-sauce

My favorite NON Instant Pot [STOVE TOP] version
https://minimalistbaker.com/easy-1-pot-marinara-sauce

My favorite [Slow Cooker] version
https://theskinnyishdish.com/wprm_print/2313

MEAL 2
๐Ÿ AIR FRYER BREADED RAVIOLI & CHEDDAR GREEN BEANS

This is a hodgepodge of a @dinnerly Meal Kit and a @homechef one… ๐Ÿคฃ I made all the green beans but am having ยฝ tomorrow with the kit they actually came with.

@giovannirana Spinach & Ricotta Ravioli
@kikkomanusa Panko Breadcrumbs
@krogerco Egg (yolk only)
Homemade Instant Pot Marinara
@homechef Green Beans, Garlic Salt, Shredded Cheddar Cheese, Dijon Mustard, Fried Crispy Onions

๐Ÿงฎ CALORIES – 585
๐Ÿ– PROTEIN – 23g
๐Ÿž CARBS – 79g
๐Ÿฅ‘ FATS – 19g
๐Ÿ’œ WW PURPLE – 17SP

4 SPOONS UP ๐Ÿฅ„๐Ÿฅ„๐Ÿฅ„๐Ÿฅ„


๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ COOKING FOR SANDY
3 days a week, I cook meals for a neighbor who had a stroke last year and has limited mobility. We often share a meal kit or something similar and spend some time together since neither of us go out too much ๐Ÿ˜ Today is one of her days.

I made her the BLUE APRON Pork Chorizo Enchilada kit. There was about 2oz of extra filling (Chorizo, Red Pepper, Yellow Onion, tomato sauce) which I ate.

CHICKEN JERKY
Dehydrate Setting on Air Fryer
150ยฐ for 9hrs

@perdue Chicken Breast
@kikkomanusa Tamari Soy Sauce
@misfitsmarket Organic Lemon
@frontiercoop Bayou Grill Cajun Seasoning

๐Ÿงฎ CALORIES – 413
๐Ÿ– PROTEIN – 50g
๐Ÿž CARBS – 5g
๐Ÿฅ‘ FATS – 20g
๐Ÿ’œ WW PURPLE – 9SP

———————

๐ŸŽฏ CALORIE TARGET: 1450-1650
Because I eat 2 meals/day most days – each meal needs to be between 700-800 calories on average

๐ŸŽฏ MACRO GOALS: (within +/- 10g of target grams shown)
Protein 30% – 35%
Carbs 25% – 30%
Fat 30% – 35%

RESULTS
Close – little under on Protein today…

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s