Category: Food

Ingredients

• 3 eggs (90 calories each when scrambled)
• 10 frozen tater tots (or hash browns or chopped / diced potatoes) (160 calories)
• 1 tbsp sour cream (15 calories) or Hummus (optional)
• 1 10″ tortilla (200 calories) (Super soft Mission brand flour tortillas are good)
• 1 slice of cheese (optional) (cheddar: 70 calories)
• Total Calories: ~ 750

Instructions

1. Cook tater tots until cooked
   • Bake in conventional oven for ~ 30 minute at 425 F
   • Air crisp in Ninja Foodi Grill for 10 minutes at 350 F
2. Spray olive oil in a pan, mix eggs, sprinkle salt and pepper to taste, and scramble.
3. Throw tater tots in pan and mix with scrambled eggs
4. Smear sour cream evenly on one side of tortilla
5. Place scrambled eggs and tater tots on tortilla
6. Place a slice of cheese on top of scrambled eggs and tater tots mix
7. Microwave for 35 seconds to melt cheese
8. Fold tortilla and, optionally, place on pan to heat each side for 30 seconds or place in a panini grill for 30 seconds

Photos

Continue reading Quick and Yummy Breakfast Burrito

No matter what you eat or how much you exercise, the formula for losing weight is very simple. Burn more calories per day than you consume.

Calorie Calculator

You can calculate how many calories you burn per day based on different types of activities.

https://www.calculator.net/calorie-calculator.html

To be safe, you can calculate your basal metabolic rate (BMR) which is how many calories you burn doing absolutely nothing and just doing the bare minimum to live (breathe, etc).

For me, my BMR is 1818 calories / day.

Weight loss facts

• You should not lose more than 2 lbs / week.
• 1 pound (~0.45 kg) of fat = 3500 calories
• To achieve a 2 lb weight loss per week, you’d need to lose 1000 calories per day.

Nutrition data

You can find nutrition facts for a wide variety of food at https://www.nutritionix.com

Example calorie calculation

• Breakfast:
  • Banana Nut Crunch Cereal: 1 cup – 230 calories
  • 2% Reduced Fat Milk: 1 cup – 130 calories
    • Subtotal = 360 calories
• Lunch: 
  • Something: 177 calories
• Dinner:
  • Roasted tomatoes: 4 – 88 calories
  • Roasted creamer potatoes: 1 cup – 180 calories
  • Roasted broccoli: 1 spear – 13 calories
    • Subtotal = 281 calories

Total daily calorie consumption: 818
BMR: 1818
Net daily calorie gain/loss: 818-1818 = -1000 calories (-1/3 lb)

Additional Information

• How to Lose Weight By Eating Foods with Low Energy Density

Ingredients:

• 2 medium size onions,finely sliced.
• 4 Tablespoons of olive oil.
• 1 serrano pepper, diced
• 300gm beef meat (cubes or minced).
• 3 cups of chopped tomatoes.
• 1 green bell pepper, finely sliced.
• Salt and black pepper to taste.

Directions:

1. In a heavy skillet like cast iron add olive oil over medium heat.
2. Add onions and cook them until soft.
3. Add meat and stir using a wooden spoon tell it is almostly cooked.
4. Add tomatoes, serrano pepper, and bell pepper let simmer until the tomato mixture begins to reduce,taste and adjust the seasoning to your liking. cover the skillet, and cook on low heat tell completely cooked.
5. Serve immediately with warm bread

Ingredients

• Frozen vegetables (Costco)
• Salt
• Pepper
• Pre-minced garlic in olive oil
• Water

Preparation

1. Add water to a steamer pot half an inch below the surface of the holed steamer tray
2. Boil until you see steam
3. Add vegetables and baste on minced garlic
4. Sprinkle on salt and pepper to taste

Ingredients

• chicken breast (Costco)
• oregano flakes
• smoked paprika
• garlic powder
• extra virgin olive oil
• salt
• pepper

Continue reading Juicy Baked (Roasted) Chicken

INGREDIENTS

• 1/2 frozen banana
• 1/2 cup frozen pineapple chunks
• 1/3 cup pineapple juice
• 1/4 cup coconut milk
• a handful of ice cubes

INSTRUCTIONS

Combine all ingredients in a blender. Blend until smooth, about 1 minute. Serve immediately.  

If short on time, just blend orange / pineapple juice with ice.

The frozen pineapple chunks are available at Target, Walmart and FoodMaxx.

The pineapple juice (not from concentrate) is available at FoodMaxx.

The coconut milk is available at FoodMaxx and Target.

I discovered this new mini appliance by Hamilton Beach. It’s a dual sandwich maker and costs $40 on Amazon.

Here are some sandwiches you can make with it, all in an English muffin. The order of the ingredients are from bottom to top.

Note: all meat must be precooked.

• Bottom bread, spinach, Colby cheese, egg, top bread, Hollandaise sauce (like Eggs Benedict)
• Bottom bread, corned beef, cheddar cheese, egg, top bread
• Bottom bread, tomato, spinach, cheese, egg, top bread
• Bottom bread, cheese, steak-eze with roasted bell peppers and onions, egg, top bread
• Bottom bread, cheddar cheese, caramelized (fried) onion, ground beef patty, egg, top bread (like a patty melt)
• Bottom bread, sliced tomato, cheese, egg, top bread
• Bottom bread, cheese, turkey sausage patty, egg, top bread
• Bottom bread, hash browns, cheese, egg, top bread

Jimmy Dean Turkey Sausage Patties

Costco Kirkland Oven-Roasted Turkey Breast, Sliced

Tip

Most cheese slices come in squares that are too large to fit the 3.75-inch diameter sandwich maker. Use a round cookie cutter to cut the cheese slices so they fit.