Breakfast
692.4 Calories |
72.9g Carbs |
19.1g Fat |
60.5g Protein
1
pancake
Gluten-Free Pancakes
176.0 Calories |
25.8g Carbs |
5.6g Fat |
8.0g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
1
serving
Morning Roasted Potatoes
233.2 Calories |
29.8g Carbs |
11.7g Fat |
3.6g Protein
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Gluten-Free Pancakes
scaled to 1 pancake
1/2 oz
Cream cheese
1/2 extra large
Egg
3/4 tsp
Honey
3/8 tsp
Cinnamon
1/3 cup
Oatmeal
Nonfat greek yogurt
480
g
Nonfat greek yogurt
Morning Roasted Potatoes
scaled to 1 serving
1 Potato small
Potato
1 tbsp
Butter
1/2 tsp
Rosemary
1/4 dash
Salt
1/4 dash
Pepper
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Gluten-Free Pancakes
Blend ingredients or hand-whisk vigorosly
heat butter or cooking oil in small skillet and then pour out a a single pancake
Once small bubbles appear all over the surface, flip the pancake
Repeat steps 2 and 3 for each pancake, serve immediately
Optional: use french-toast toppings to create all kinds of combinations, also pairs well with fruit.
Morning Roasted Potatoes
Preheat oven to 450 degrees F (230 degrees C). Wash and cut up potatoes.
In a hot skillet, melt the butter. Stir in rosemary, salt and pepper. Coat potatoes evenly with the melted butter. Arrange the potatoes in a single layer on a baking pan.
Bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. Toss them occasionally to ensure that they brown on all sides.
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Lunch
749.3 Calories |
71.9g Carbs |
22.4g Fat |
70.3g Protein
1
shake
Ice-Blended Coffee & Peanut Butter Protein Shake
528.0 Calories |
51.5g Carbs |
19.7g Fat |
40.9g Protein
1
serving
Cottage Cheese & Peaches
221.2 Calories |
20.5g Carbs |
2.7g Fat |
29.4g Protein
|
Ice-Blended Coffee & Peanut Butter Protein Shake
scaled to 1 shake
1 medium
Banana
1 1/4 cup
Reduced fat milk
1 1/2 tbsp
Peanut butter
1 packet
Coffee
1 scoop
Whey protein powder
Cottage Cheese & Peaches
scaled to 1 serving
1 cup,
Cottage cheese
1 medium
Peaches
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Ice-Blended Coffee & Peanut Butter Protein Shake
For best results slice and freeze the banana overnight to provide an extra thickening-agent.
Pour the milk into a long (important!) glass/shaker/blender, add the sliced banana and 5 ice cubes.
Using either a hand-blender or a stand-up blender - blitz the milk, banana and ice mixture for 2 seconds and then stir.
Add the peanut butter, instant coffee powder, and whey-protein to the glass/shaker/blender.
Again, using a hand-blender or stand-up blender - blitz the mixture until the desired consistency is achieved. For a thicker shake use more frozen banana or protein powder.
Cottage Cheese & Peaches
Cut peach in half and remove pit.
Cut peach into bite-size pieces and mix with cottage cheese. Enjoy!
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Dinner
670.6 Calories |
27.4g Carbs |
36.0g Fat |
65.3g Protein
1
breast
Grilled Chicken Mediterranean
419.9 Calories |
4.0g Carbs |
20.0g Fat |
53.9g Protein
2
serving
Kale Chips
250.7 Calories |
23.5g Carbs |
16.0g Fat |
11.5g Protein
|
Grilled Chicken Mediterranean
scaled to 1 breast
1/4 cup cherry tomatoes
Cherry tomatoes
1/4 cup
Olives
3/4 tbsp, drained
Capers
3/4 tbsp
Olive oil
1 breast
Chicken breast
1 dash
Salt
1 dash
Pepper
Kale Chips
scaled to 2 serving
4 cup, chopped
Kale
1 tbsp
Olive oil
1/4 tsp
Salt
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Grilled Chicken Mediterranean
Preheat oven to 425F. Slice olives, rinse capers, and toss together with the tomatoes and 1 tbsp of olive oil in a bowl.
Season chicken breasts with salt and pepper to taste. Heat a large oven-proof skillet over high heat (you will be sticking the pan in the oven). Add 1 tbsp olive oil to the pan and quickly sear the chicken on both sides. Change to medium-high heat and add last 1 tbsp of oil and continue to cook until deep golden brown (~4 min).
Flip chicken, then add tomato mixture to skillet. Transfer skillet to oven and roast chicken until cooked through and tomatoes have softened (around 15-18 min).
Transfer to serving plates and spoon tomato mixture over top to serve.
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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