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
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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!
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Lunch
573.6 Calories |
48.0g Carbs |
11.5g Fat |
74.5g Protein
1
serving
Tuna-Stuffed Tomato
270.9 Calories |
13.5g Carbs |
4.5g Fat |
45.7g Protein
1
serving
Cucumber & Hummus
117.7 Calories |
12.6g Carbs |
6.0g Fat |
5.5g Protein
1
serving
Yogurt & Applesauce
185.0 Calories |
21.9g Carbs |
1.0g Fat |
23.3g Protein
|
Tuna-Stuffed Tomato
scaled to 1 serving
1 large whole
Tomatoes
1 can
Tuna
1/2 tsp
Dill weed
1 dash
Salt
1 dash
Pepper
1 stalk
Onions
1/2 cup,
Cottage cheese
Cucumber & Hummus
scaled to 1 serving
1/4 cup
Hummus
1 cup slices
Cucumber
Yogurt & Applesauce
scaled to 1 serving
1/2 cup
Applesauce
8 oz
Nonfat greek yogurt
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Tuna-Stuffed Tomato
Cut a large tomato in half. With a sharp knife or spoon, carefully remove some of the inside of the tomato to create a bowl.
Drain tuna and combine with chopped onions, cottage cheese, dill, and salt & pepper to taste. Stuff into tomato halves and enjoy!
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
Yogurt & Applesauce
Mix together and enjoy!
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Dinner
650.1 Calories |
49.1g Carbs |
24.3g Fat |
59.8g Protein
1
breast
Grilled Chicken Mediterranean
419.9 Calories |
4.0g Carbs |
20.0g Fat |
53.9g Protein
2
serving
Peachy Mint Shake
230.2 Calories |
45.2g Carbs |
4.3g Fat |
5.9g Protein
|
Grilled Chicken Mediterranean
scaled to 1 breast
1/4 cup cherry tomatoes
Cherry tomatoes
1/4 cup
Olives
3/4 tbsp, drained
Capers
3/4 tbsp
Olive oil
1 breast
Chicken breast
1 dash
Salt
1 dash
Pepper
Peachy Mint Shake
scaled to 2 serving
1/2 cup
Water
1 1/2 cup slices
Peaches
1/2 cup
Vanilla ice cream
3 tbsp
Peppermint
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Grilled Chicken Mediterranean
Preheat oven to 425F. Slice olives, rinse capers, and toss together with the tomatoes and 1 tbsp of olive oil in a bowl.
Season chicken breasts with salt and pepper to taste. Heat a large oven-proof skillet over high heat (you will be sticking the pan in the oven). Add 1 tbsp olive oil to the pan and quickly sear the chicken on both sides. Change to medium-high heat and add last 1 tbsp of oil and continue to cook until deep golden brown (~4 min).
Flip chicken, then add tomato mixture to skillet. Transfer skillet to oven and roast chicken until cooked through and tomatoes have softened (around 15-18 min).
Transfer to serving plates and spoon tomato mixture over top to serve.
Peachy Mint Shake
Any type of mint will work, and 5 peaches is about 3 cups of sliced peaches. In a small saucepan, bring the water and the mint leaves to a boil. Turn off the heat, cover, and let the mint leaves steep for 5 minutes. Let the mint water cool to room temperature.
Place the mint water (including leaves) peaches, ice cream and 1 cup of ice cubes in a blender and puree until smooth. Serve immediately in chilled glasses and garnish with a slice of peach and a sprig of mint.
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