Breakfast
447.5 Calories |
44.5g Carbs |
4.8g Fat |
55.7g Protein
1
serving
Oatmeal Cottage Cheese Pancakes
305.9 Calories |
35.9g Carbs |
3.9g Fat |
31.3g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Oatmeal Cottage Cheese Pancakes
scaled to 1 serving
1/2 cup
Oatmeal
1/2 cup,
Cottage cheese
1 tsp
Vanilla extract
4 large
Egg white
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Oatmeal Cottage Cheese Pancakes
Blend all ingredients in blender.
Spray skillet with cooking spray and cook just like"silver dollar" pancakes, a few small ones at a time.
Top with your favorite pancake topping!
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Lunch
553.5 Calories |
29.7g Carbs |
44.0g Fat |
19.6g Protein
1
serving
Quick Nori Roll with Cucumber and Avocado
231.9 Calories |
12.6g Carbs |
14.5g Fat |
15.6g Protein
1
fruit
(201 g)
Avocados
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g Protein
|
Quick Nori Roll with Cucumber and Avocado
scaled to 1 serving
1 sheets
Seaweed
1/2 cup slices
Cucumber
1/4 fruit
Avocados
2 slice
Tofu
1/4 cup
Alfalfa sprouts
1 tbsp
Soy sauce
1 tsp
Sesame seeds
Avocados
1
fruit
Avocados
|
Quick Nori Roll with Cucumber and Avocado
Place a sheet of nori on a clean and dry cutting board, shiny side down and longest edge facing you.
Starting from the left edge, arrange the cucumber slices in overlapping rows on the nori, leaving a 1-inch margin of uncovered nori at right edge. Sprinkle with sesame seeds.
Arrange avocado, tofu, sprouts in an even, vertical pattern, 2 inches from the left edge.
Rotate the cutting board by a quarter of a turn counter-clockwise so the uncovered strip of nori is furthest from you. Using both hands, start rolling the sheet of nori from the edge closest to you, folding it up and over filling, then rolling it tightly away from you.
Just as you're about to reach the uncovered strip of nori at the end, dip your fingertips in water and dab the nori lightly so it will stick and create a seal.
Slice into halves or thick slices using a sharp chef knife. Serve with soy sauce for dipping.
|
Dinner
238.6 Calories |
9.2g Carbs |
11.1g Fat |
24.9g Protein
1
serving
Fish with Creamy Leeks
238.6 Calories |
9.2g Carbs |
11.1g Fat |
24.9g Protein
|
Fish with Creamy Leeks
scaled to 1 serving
1/8 tsp
Dill weed
2 2/3 tbsp
Water
4 oz
Pollock
1/2 leek
Leeks
3/8 tsp
Wheat flour
1/2 tbsp
Butter
1 15/16 tbsp
Sour cream
1/8 tsp
Salt
1/16 tsp
Pepper
|
Fish with Creamy Leeks
Whisk together sour cream and flour.
Wash leeks, and chop, then put in a large heavy skillet with butter, half of the water, salt, and pepper. Cover with parchment, then with a lid, and simmer over medium heat, stirring once or twice, until leeks are tender, about 10 minutes.
Stir in sour-cream mixture and remaining water.
Add fish to leeks and cook, covered with parchment and lid, until just cooked through, 8 to 10 minutes. Serve sprinkled with dill.
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