Breakfast
306.5 Calories |
62.1g Carbs |
1.6g Fat |
14.9g Protein
2
pancakes
Oatmeal banana pancakes
211.9 Calories |
37.0g Carbs |
1.3g Fat |
14.4g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Oatmeal banana pancakes
scaled to 2 pancakes
1/2 medium
Banana
1/2 tsp
Baking powder
1/2 spray
Pam cooking spray
3/8 cup
Egg white
3/4 tsp
Vanilla extract
3/8 cup
Oatmeal
Apples
1
medium (3" dia)
Apples
|
Oatmeal banana pancakes
Put the quick rolled oats into a food processor and blend until they resemble chunky flour.
Add all other ingredients and blend until pancake batter consistency.
Heat skillet over medium heat. Once warmed, spray with cooking spray. Pour onto skillet in 4 equal parts.
Flip when bubbles form.
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Lunch
393.1 Calories |
15.8g Carbs |
10.9g Fat |
55.6g Protein
1
serving
Curry Chicken Salad
203.1 Calories |
3.2g Carbs |
8.4g Fat |
26.9g Protein
1
serving
Cottage Cheese & Cantaloupe
189.9 Calories |
12.7g Carbs |
2.4g Fat |
28.7g Protein
|
Curry Chicken Salad
scaled to 1 serving
3/16 tsp
Olive oil
1/2 breast
Chicken breast
1/2 stalks, large
Celery
1 1/3 tbsp
Light mayonnaise
1/3 tsp
Curry powder
Cottage Cheese & Cantaloupe
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup, cubes
Melons
|
Curry Chicken Salad
Dice celery.
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
Shred or dice chicken, based on your personal preference. Stir together with celery, mayonnaise, and curry powder.
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
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Dinner
321.8 Calories |
15.6g Carbs |
11.4g Fat |
38.7g Protein
1
fillets
Mango ginger salmon
292.3 Calories |
8.7g Carbs |
11.2g Fat |
38.0g 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
|
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
Carrots
1
large (7-1/4" to 8-/1/2" long)
Carrots
|
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.
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