Breakfast
1148.9 Calories |
100.0g Carbs |
80.7g Fat |
21.2g Protein
2
serving
Super Pancakes
146.6 Calories |
20.2g Carbs |
4.9g Fat |
5.3g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
|
Super Pancakes
scaled to 2 serving
3/16 tsp
Butter
2 5/16 tbsp
Reduced fat milk
7/16 tsp
Butter
5/16 extra large
Egg
1/8 tsp
Baking powder
1/16 tsp
Salt
3/16 tsp
Maple syrups
2 9/16 tbsp
Wheat flour
7/16 tsp
Sugar
Natural granola with raisins
82
g
Natural granola with raisins
Pecans
99
g
Pecans
|
Super Pancakes
PREPARATION: Melt butter.
Whisk flour, baking powder, and salt in large bowl to blend. Whisk milk and egg yolks in medium bowl to blend. Whisk milk mixture into dry ingredients. Add 2 tablespoons melted butter and whisk until batter is smooth.
Beat egg whites in another medium bowl until soft peaks form. Gradually add sugar, beating until stiff but not dry. Fold whites into batter in 2 additions. Heat nonstick griddle or large nonstick skillet over medium heat. Brush generously with additional melted butter. For each pancake, fill 1/4 cup measuring cup half full and drop batter onto griddle. Cook pancakes until bottoms are brown, about 3 minutes. Using spatula, turn pancakes over and cook until bottoms are brown and pancakes are cooked through, about 2 minutes. Transfer to plates. Serve warm with syrup.
|
Lunch
1066.1 Calories |
66.9g Carbs |
54.2g Fat |
75.2g Protein
2
cup
Red bean salad
396.3 Calories |
55.2g Carbs |
11.3g Fat |
19.0g Protein
2
oz
(57 g)
Cheddar cheese
230.2 Calories |
0.8g Carbs |
19.2g Fat |
13.6g Protein
1
serving
Protein-boosted Yogurt
439.6 Calories |
10.9g Carbs |
23.7g Fat |
42.6g Protein
|
Red bean salad
scaled to 2 cup
1 medium
Scallions
1 5/16 tbsp
Parsley
2/3 tbsp
Olive oil
1/3 dash
Salt
1/3 dash
Pepper
1/3 cup, sliced
Red bell pepper
1 1/3 cup
Kidney beans
1/3 stalks, large
Celery
1/3 cup
Red pepper relish
0 tsp
Vinegar
Cheddar cheese
57
g
Cheddar cheese
Protein-boosted Yogurt
scaled to 1 serving
1 scoop
Whey protein powder
8 oz
Greek yogurt
|
Red bean salad
Chop celery, seed and chop red pepper, drain canned kidney beans, chop scallions and parsley.
Combine all ingredients in a medium bowl and toss well; adjust seasonings.
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
|
Dinner
1115.3 Calories |
66.6g Carbs |
62.7g Fat |
68.8g Protein
2
serving
Easy Parmesan Crusted Chicken
507.2 Calories |
12.4g Carbs |
23.4g Fat |
57.9g Protein
2
serving
Creamy Ramen Noodles
608.1 Calories |
54.2g Carbs |
39.3g Fat |
10.9g Protein
|
Easy Parmesan Crusted Chicken
scaled to 2 serving
1/4 cup
Light mayonnaise
2 1/2 tbsp
Parmesan cheese
2 half breast
Chicken breast
1 tbsp
Bread crumbs
Creamy Ramen Noodles
scaled to 2 serving
1 package
Ramen noodle soup
2 cup
Water
2 tbsp
Butter
1/4 cup
Reduced fat milk
|
Easy Parmesan Crusted Chicken
Preheat oven to 425 degrees F.
Combine mayonnaise with cheese in medium bowl. Arrange chicken on baking sheet. Evenly top with mayonnaise mixture, then sprinkle with bread crumbs.
Bake 20 minutes or until chicken is thoroughly cooked.
Creamy Ramen Noodles
Bring water to boil in a small sauce pan.
Add dried noodles and cook 3 minutes, or until noodles are tender. Stir occasionally.
Drain away water. Return noodles to sauce pan.
Add butter, milk and contents of seasoning packet.
If your tastes desire, you may not use all of the seasoning packet.
Heat on low heat and stir until butter is melted and noodles are coated with creamy sauce.
Serve.
|