Breakfast
919.1 Calories |
53.2g Carbs |
74.5g Fat |
24.6g Protein
2
pancakes
Cinnamon Oatmeal Pancakes
235.0 Calories |
39.5g Carbs |
3.2g Fat |
15.5g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
|
Cinnamon Oatmeal Pancakes
scaled to 2 pancakes
2 large
Egg white
1/2 tsp
Cinnamon
1/4 tsp
Nutmeg
1 dash
Salt
1/2 cup
Oatmeal
1/2 tsp
Baking powder
1 tsp
Aspartame
6 tbsp
Reduced fat milk
Pecans
99
g
Pecans
|
Cinnamon Oatmeal Pancakes
Combine oats with all the other ingredients in a bowl and mix well until a batter forms.
If you use large eggs you may find you needs to add a spoonful more of oatmeal to keep the batter from being too runny.
Spray pan with cooking spray or lightly oil the pan.
Spoon batter into pan and cook over medium heat just like regular pancakes.
If your carb limit allows it, topping suggestions include: warm crushed pineapple (my favorite), applesauce, fresh berries and yogurt.
|
Lunch
1113.9 Calories |
119.6g Carbs |
59.1g Fat |
39.2g Protein
2
serving
Fettucine Alfredo
871.7 Calories |
89.0g Carbs |
51.1g Fat |
22.7g Protein
1
serving
Roasted Green Beans
122.3 Calories |
14.1g Carbs |
7.2g Fat |
3.7g Protein
1
serving
Spicy Yogurt Dip with Carrots
119.9 Calories |
16.4g Carbs |
0.8g Fat |
12.7g Protein
|
Fettucine Alfredo
scaled to 2 serving
1/4 cup, fluid
Heavy whipping cream
1/4 stick
Butter
3.3 tbsp
Parmesan cheese
4 oz
Whole wheat pasta
Roasted Green Beans
scaled to 1 serving
2 cup 1/2" pieces
Green beans
1/2 tbsp
Olive oil
1/4 tsp
Salt
1/8 tsp
Pepper
Spicy Yogurt Dip with Carrots
scaled to 1 serving
1 tsp
Pepper or hot sauce
1 1/16 cup strips or slices
Carrots
4 oz
Nonfat greek yogurt
|
Fettucine Alfredo
PREPARATION: Cut butter into pieces.
Cook fettuccine in a pasta pot of boiling salted water (2 tablespoons salt for 6 quarts water) until al dente. Reserve 1/2 cup cooking water, then drain pasta.
Meanwhile, bring cream and butter to a simmer in a 12-inch heavy skillet over medium-low heat, adding salt and pepper.
Add fettuccine, 1/4 cup reserved water, and cheese to sauce and toss. Add more cooking water if necessary.
Roasted Green Beans
Preheat oven to 400°F.
Wash, dry well, and trim green beans.
Put green beans on a small baking pan or dish and drizzle with olive oil, salt, and pepper.
Use your hands to be sure all the beans are evenly coated and spread them out into 1 layer.
Roast for 20-25 minutes, turning after 15 minutes, until beans are fairly brown in spots and somewhat shriveled.
Serve hot or at room temperature.
Spicy Yogurt Dip with Carrots
Stir hot sauce into yogurt to combine. Enjoy with carrot strips.
|
Dinner
820.4 Calories |
87.2g Carbs |
35.5g Fat |
44.7g Protein
1
smoothie
Tropical protein smoothie
424.8 Calories |
76.9g Carbs |
2.2g Fat |
28.4g Protein
1
serving
Cheesy Mushroom Bites
395.6 Calories |
10.3g Carbs |
33.3g Fat |
16.4g Protein
|
Tropical protein smoothie
scaled to 1 smoothie
1 1/2 cup
Orange juice
1 medium
Banana
1 scoop
Whey protein powder
1/2 cup, halves
Strawberries
6 cube
Ice cubes
Cheesy Mushroom Bites
scaled to 1 serving
6 mushroom
Mushrooms
1 tbsp
Olive oil
1/2 cup, shredded
Cheddar cheese
2 pepper
Jalapeno peppers
|
Tropical protein smoothie
Use unflavored protein powder, add 6 ice cubes, blend for 30 seconds.
Cheesy Mushroom Bites
Preheat oven to 350 degrees F. Rinse and dry mushrooms and carefully remove the stem.
Brush mushrooms with olive oil. Stuff with cheese, and top with slices of jalapeno.
Bake for 15 minutes (cheese should be fully melted). Enjoy!
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