Breakfast
1048.8 Calories |
163.1g Carbs |
29.3g Fat |
49.5g Protein
2
serving
Apple Cinnamon Oatmeal Frittata
865.7 Calories |
135.8g Carbs |
22.4g Fat |
44.7g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
1
slice
Buttered Toast
121.5 Calories |
12.0g Carbs |
6.7g Fat |
3.5g Protein
|
Apple Cinnamon Oatmeal Frittata
scaled to 2 serving
8 large
Egg white
1 cup
Oatmeal
8 ring
Apples, dried
2 tsp
Cinnamon
20 grams
Almonds
26 grams
Raisins
2 tsp
Vegetable oil
114 grams
Applesauce
Oranges
1
fruit (2-5/8" dia)
Oranges
Buttered Toast
scaled to 1 slice
1 slice
Whole-wheat bread
1/2 tbsp
Butter
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Apple Cinnamon Oatmeal Frittata
Spray a shallow microwave-safe bowl with canola oil for 1 second.
Pour egg whites into the bowl. Stir in oats, dried apples, almonds, raisins and cinnamon.
Cover with plastic wraps, venting one side, and microwave on High for 3 to 4
minutes until egg whites are firm.
(Alternatively, this can be cooked on the stovetop in a skillet like a pancake.) Top with applesauce and serve.
Buttered Toast
Toast bread to desired doneness.
Spread butter across until evenly distributed.
Enjoy!
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Lunch
1074.8 Calories |
70.2g Carbs |
18.3g Fat |
154.3g Protein
1
shake
Coconut Milk Protein Shake
360.0 Calories |
19.0g Carbs |
8.0g Fat |
51.0g Protein
2
serving
Cottage Cheese & Honeydew Melon
389.2 Calories |
28.4g Carbs |
4.8g Fat |
56.9g Protein
2
serving
Yogurt & Banana chips
325.6 Calories |
22.9g Carbs |
5.5g Fat |
46.5g Protein
|
Coconut Milk Protein Shake
scaled to 1 shake
60 grams
Whey protein powder
1 cup
Pure Coconut Milk
2 tbsp
Cocoa
Cottage Cheese & Honeydew Melon
scaled to 2 serving
2 cup,
Cottage cheese
1 cup, balls
Melons
Yogurt & Banana chips
scaled to 2 serving
16 oz
Nonfat greek yogurt
0.4 oz
Banana chips
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Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
Cottage Cheese & Honeydew Melon
Mix cottage cheese with melon balls and serve.
Yogurt & Banana chips
Chop up banana chips and mix into yogurt. Enjoy!
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Dinner
1316.1 Calories |
73.2g Carbs |
45.9g Fat |
151.2g Protein
3
serving
Mesquite Garlic Trout
822.2 Calories |
5.8g Carbs |
23.6g Fat |
139.9g Protein
2
serving
EZ Peanut Butter Pie
368.6 Calories |
55.7g Carbs |
14.3g Fat |
5.6g Protein
1
serving
Kale Chips
125.3 Calories |
11.7g Carbs |
8.0g Fat |
5.7g Protein
|
Mesquite Garlic Trout
scaled to 3 serving
3/4 tsp
Grill Creations Smokey Mesquite Seasoning
3/4 tsp
Salt
24 oz
Trout
3 tsp
Garlic
EZ Peanut Butter Pie
scaled to 2 serving
1/4 pie shell
Pie crust
1/3 cup
Lowfat milk
1/4 package
Vanilla puddings
2/3 tsp
Peanut butter
Kale Chips
scaled to 1 serving
2 cup, chopped
Kale
1/2 tbsp
Olive oil
1/8 tsp
Salt
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Mesquite Garlic Trout
Pre-heat oven or outside grill to 450 °F (220 °C).
Cut the head and tail off of a gutted, cleaned trout.
Place the minced garlic inside the open belly of the trout (add more than 4 teaspoons if preferred). Sprinkle mesquite seasoning and salt over the garlic and allow the belly to close naturally.
Place the trout onto a sheet of aluminum foil and wrap the foil loosely over the trout so that it is sealed, but in a tent fashion.
Place in the oven or grill for approximately 20 minutes.
Check to see if the meat flakes. Do not overcook.
EZ Peanut Butter Pie
Whisk pudding mix, milk, peanut butter, together.
Bring mixture to a boil and pour into graham cracker crust. Allow to cool.
Kale Chips
Preheat oven to 350 degrees F.
Remove center ribs and stems from kale if present. Tear kale leaves into 3 to 4 inch pieces.
Toss kale leaves in olive oil and salt. Spread on baking sheet coated with cooking spray.
Bake for 12-15 minutes at 350 degrees F until browned around edges and crisp. Enjoy!
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