Breakfast
256.2 Calories |
27.6g Carbs |
2.6g Fat |
32.1g Protein
1
serving
Cinnamon Oatmeal Pancakes
114.6 Calories |
19.0g Carbs |
1.6g Fat |
7.7g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Cinnamon Oatmeal Pancakes
scaled to 1 serving
1 large
Egg white
1/4 tsp
Cinnamon
1/8 tsp
Nutmeg
1/2 dash
Salt
1/8 tsp
Baking powder
1 1/2 fl oz
Reduced fat milk
1/4 tsp
Sugar
1/4 cup
Oatmeal
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Cinnamon Oatmeal Pancakes
Combine oats with all the other ingredients in a bowl and mix well until a batter forms.
If using large eggs you may find you need to add an extra spoonful of oatmeal to keep batter from being too runny.
Spray pan with cooking spray or lightly oil the pan.
Spoon batter into pan and cook over medium heat just like regular pancakes.
Topping suggestions: warm crushed pineapple, applesauce, fresh berries and yogurt.
|
Lunch
364.1 Calories |
46.3g Carbs |
3.4g Fat |
39.6g Protein
1
serving
Mexican Cottage Cheese Salad
334.5 Calories |
39.4g Carbs |
3.2g Fat |
38.9g Protein
1
large (7-1/4" to 8-/1/2" long)
(72 g)
Carrots
29.5 Calories |
6.9g Carbs |
0.2g Fat |
0.7g Protein
|
Mexican Cottage Cheese Salad
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Salsa
1/2 cup
Canned black beans
2 cup shredded
Lettuce
Carrots
1
large (7-1/4" to 8-/1/2" long)
Carrots
|
Mexican Cottage Cheese Salad
Mix salsa, cottage cheese, and black beans together well. Serve on top of lettuce and enjoy.
|
Dinner
356.5 Calories |
15.2g Carbs |
15.1g Fat |
39.0g Protein
1
fillets
Mango ginger salmon
292.3 Calories |
8.7g Carbs |
11.2g Fat |
38.0g Protein
1
serving
Plain Popcorn
64.2 Calories |
6.5g Carbs |
3.9g Fat |
1.0g Protein
|
Mango ginger salmon
scaled to 1 fillets
1/4 cup, sliced
Mangos
2 tbsp
Soy sauce
3/8 slices
Ginger root
6 oz
Atlantic salmon
Plain Popcorn
scaled to 1 serving
5/16 oz
Popcorn
3/4 tsp
Vegetable oil
|
Mango ginger salmon
Preheat oven to 350 F
In a large skillet, combine mango, soy sauce, and ginger, Cook, stirring, over medium heat for about 3 minutes, or until ginger is softened.
Place the salmon in a large glass baking dish. Pour mango mixture over the salmon, Bake for 10 to 15 minutes.
Plain Popcorn
Heat oil with 3 popcorn kernels in a 3-quart heavy saucepan over moderate heat, covered, until 1 or 2 kernels pop. Quickly add remaining popcorn, then cook, covered, shaking pan frequently, until kernels stop popping, about 3 minutes.
|