Breakfast
459.4 Calories |
64.1g Carbs |
2.9g Fat |
48.5g Protein
2
pancakes
Protein oatmeal pancakes
459.4 Calories |
64.1g Carbs |
2.9g Fat |
48.5g Protein
|
Protein oatmeal pancakes
scaled to 2 pancakes
30 grams
Whey protein powder
5 large
Egg white
1/4 tsp
Cinnamon
1 small
Banana
1/3 cup
Blueberries
1/2 cup
Oatmeal
|
Protein oatmeal pancakes
Put the following ingredients (in this order, if you have blender blades on the bottom) into a blender: Oats, Whey Protein Powder, Cinnamon, Egg Whites.
Start heating up a medium to large size pan (10"-12") on medium-high heat. If you want, you can heat up two pans to cook both pancakes at the same time.
Blend until mixture is roughly uniform. You will might have to scoop whey powder off the sides of the blender because it sticks with egg whites.
If your pan is not non-stick, use your favorite no calorie non-stick spray or a little bit of oil on the heated pan, and pour the mixture onto the pan. These ingredients yield about 2 large pancakes, so use half of mixture for one. *Notice, blended oats are still denser than other ingredients, so they might settle on the bottom. Mix them up before pouring again.*
When the sides of a pancake start to look dry and start to curl up a little, flip it over and let the other side cook. It should look lightly brown when cooked well. Also, while pancakes are cooking, slice up a banana into about 0.5" slices.
When pancakes are done, put banana slices on one half of a pancakes, then spread blueberries on the same side, and fold a pancakes in half. Eat it like a taco!
|
Lunch
301.3 Calories |
54.5g Carbs |
4.2g Fat |
15.5g Protein
1
serving
Lemon, Kale & Bean Stew
294.9 Calories |
53.3g Carbs |
4.2g Fat |
15.2g Protein
1
stalk, medium (7-1/2" - 8" long)
(40 g)
Celery
6.4 Calories |
1.2g Carbs |
0.1g Fat |
0.3g Protein
|
Lemon, Kale & Bean Stew
scaled to 1 serving
1/4 medium
Onions
1 1/4 clove
Garlic
3/8 tsp
Rosemary
1/2 tbsp
Cornstarch
3/4 tsp
Olive oil
1 cup
Lima beans
1 cup
Organic Vegetable Stock
1/2 cup, chopped
Kale
1/4 fruit without seeds
Lemons
1/4 dash
Salt
1/4 dash
Pepper
Celery
1
stalk, medium (7-1/2" - 8" long)
Celery
|
Lemon, Kale & Bean Stew
Dice onion and saute until translucent in a large pan with oil. Add the garlic and cook for one or two minutes longer.
Add the rosemary and cornstarch and stir well until the onions are coated.
Add the broth very slowly, stirring as you go to avoid lumps (a few little ones won't hurt).
Add the beans and stir over a medium heat until the broth starts to thicken (5 - 10 minutes).
Add the kale. Cut the lemon in half and squeeze as much juice as you can into the pan, being careful not too get any seeds in the pot. Remove any seeds inside of the lemon halves and discard, then throw in the lemon halves into the pot, too. Cook until it is heated through and the kale has softened (about 10 minutes).
Remove the lemon halves from the pan before serving and discard but be sure to squeeze them really well as you take them out to make the most of any remaining juice/flavor. Either use tongs or squeeze against the side of the pan with a spoon. Enjoy!
|
Dinner
356.2 Calories |
16.6g Carbs |
5.8g Fat |
58.0g Protein
1
serving
Easy Grilled Lemon Chicken
166.3 Calories |
3.9g Carbs |
3.4g Fat |
29.3g Protein
1
serving
Cottage Cheese & Cantaloupe
189.9 Calories |
12.7g Carbs |
2.4g Fat |
28.7g Protein
|
Easy Grilled Lemon Chicken
scaled to 1 serving
2 1/16 tbsp
Lemon juice
1 tbsp
Soy sauce
1/8 tsp
Ginger
1/16 tsp
Pepper
1/2 breast
Chicken breast
Cottage Cheese & Cantaloupe
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup, cubes
Melons
|
Easy Grilled Lemon Chicken
Rinse chicken breasts and pat dry with paper towels. Stir together the lemon juice, soy sauce, ginger, and black pepper in a bowl; pour into a large, resealable plastic bag. Add the chicken breasts, seal the bag, and massage to evenly coat chicken with lemon juice mixture. Place in refrigerator to marinate at least 20 minutes, or up to 24 hours.
Preheat an outdoor grill for medium-high heat. Lightly oil grill grate, and place about 4 inches from heat source.
Drain and discard marinade from the bag, and place chicken on preheated grill. Cook until chicken is no longer pink and juices run clear, 6 to 8 minutes on each side.
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
|