Breakfast
527.5 Calories |
93.0g Carbs |
11.5g Fat |
22.8g Protein
1
serving
Apple Cinnamon Oatmeal Frittata
432.9 Calories |
67.9g Carbs |
11.2g Fat |
22.4g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Apple Cinnamon Oatmeal Frittata
scaled to 1 serving
4 large
Egg white
1/2 cup
Oatmeal
4 ring
Apples, dried
1 tsp
Cinnamon
10 grams
Almonds
13 grams
Raisins
1 tsp
Vegetable oil
57 grams
Applesauce
Apples
1
medium (3" dia)
Apples
|
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.
|
Lunch
401.7 Calories |
24.8g Carbs |
9.0g Fat |
54.3g Protein
1
shake
Coconut Milk Protein Shake
360.0 Calories |
19.0g Carbs |
8.0g Fat |
51.0g Protein
1
serving
Cherry Tomato, Dill, & Anchovy Salad
41.7 Calories |
5.8g Carbs |
1.0g Fat |
3.4g Protein
|
Coconut Milk Protein Shake
scaled to 1 shake
60 grams
Whey protein powder
1 cup
Pure Coconut Milk
2 tbsp
Cocoa
Cherry Tomato, Dill, & Anchovy Salad
scaled to 1 serving
1 cup cherry tomatoes
Cherry tomatoes
1/4 oz, boneless
Anchovy
1/2 tsp
Dill
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
Cherry Tomato, Dill, & Anchovy Salad
Halve cherry tomatoes and place in bowl. Chop anchovy filets into small pieces and place in bowl with tomatoes.
Sprinkle salad with fresh dill, toss well to combine, and serve.
|
Dinner
413.5 Calories |
32.1g Carbs |
6.9g Fat |
55.4g Protein
1
serving
Easy Teriyaki Chops
172.5 Calories |
5.6g Carbs |
4.4g Fat |
26.3g Protein
1
serving
Cottage Cheese & Apricots
241.1 Calories |
26.5g Carbs |
2.5g Fat |
29.1g Protein
|
Easy Teriyaki Chops
scaled to 1 serving
1 tbsp
Soy sauce
1/2 tbsp
Red wine vinegar
1/2 tsp
Honey
1/2 tsp
Garlic powder
1 chop, excluding refuse
Pork sirloin (chops or roasts)
Cottage Cheese & Apricots
scaled to 1 serving
1/4 cup, halves
Apricots, dried
1 cup,
Cottage cheese
|
Easy Teriyaki Chops
In a shallow dish, combine the soy sauce, vinegar, honey and garlic powder. Place chops in dish, and turn to coat. Cover, and marinate for 2 to 4 hours in the refrigerator.
Preheat grill to high heat, and lightly oil grate.
Grill steaks 5 to 8 minutes per side, or to desired doneness.
Cottage Cheese & Apricots
Cut apricots into pieces and mix into cottage cheese. Enjoy!
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