Egg, canadian bacon, and cheese omelet with 1/2 medium red potato hash browns. Sounds terrible, but totally isn't!
2 - 1/4 cup servings of "liquid eggs" (I use the Wal*Mart brand!)
60 calories, 12 g of protein, 0 g of fat, 1 g of carbs.
1 - 1.8 oz. Canadian bacon (Brand dependent, but shouldn't vary much!)
60 calories, 9 g protein, 2 g fat, 1 g carbs.
1 - Slice of Kraft Singles: Cheddar Sharp 2% Milk
45 calories, 4 g protein, 3 g fat, 1 g carbs.
1/2 - Medium red potato with skin
135 calories, 3.5 g protein, .25 g fat, 29.5 g carbs
1/2 Tbsp Olive Oil
60 calories, 0 g protein, 7 g fat, 0 g carbs
Seasonings of your choice! I use paprika and sometimes replace the olive oil with a Greek vinaigrette and it's awesome!
I cube up my 1/2 potato, place the pieces in a plastic bag to marinate and then throw in the oven on 350 until they're done to my liking, somewhere between 30-40 minutes depending on how big/small your cubes are. You can also boil the potato first to semi-soft, oil and spice, and finish in the oven or in a skillet!
360 calories, 28.5 g protein, 12.25 g fat, 32.5 g carbs
Something your guy can eat with you and not feel like he's being forced to diet.
Edit: And, just an FYI, throw your 1/2 potato in a tupperware container/bowl face down in water to keep from browning so it's fresh for use later!