Breakfast
368.0 Calories |
72.6g Carbs |
4.2g Fat |
17.6g Protein
2
pancakes
Cinnamon Oatmeal Pancakes
235.0 Calories |
39.5g Carbs |
3.2g Fat |
15.5g Protein
1
serving
Fruit Salad
133.0 Calories |
33.1g Carbs |
0.9g Fat |
2.1g Protein
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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
Fruit Salad
scaled to 1 serving
1 cup, halves
Strawberries
1 cup
Blueberries
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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.
Fruit Salad
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Lunch
438.6 Calories |
29.3g Carbs |
8.3g Fat |
59.1g Protein
1
serving
Tuna Steak au Poivre
326.8 Calories |
3.1g Carbs |
8.3g Fat |
57.1g Protein
1
potato
Microwaved sweet potato
111.8 Calories |
26.2g Carbs |
0.1g Fat |
2.0g Protein
|
Tuna Steak au Poivre
scaled to 1 serving
3/4 tbsp
Soy sauce
5/8 tsp
Peppercorn
1/2 tbsp
Vegetable oil
1/8 tsp
Ginger
8 oz, boneless
Tuna
1/8 tsp
Sugar
3/4 tsp
Lime juice
1/4 tsp
Coriander seed
1/4 medium
Scallions
1/2 tbsp
Water
Microwaved sweet potato
scaled to 1 potato
1 sweetpotato, 5" long
Sweet potato
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Tuna Steak au Poivre
Thinly slice scallion. Cut tuna into (2) steaks, approximately 1-inch thick.
Stir together soy sauce, water, lime juice, ginger, sugar, and scallion.
Coarsely crush peppercorns and coriander with a mortar and pestle or heavy skillet. Sprinkle tuna with 3/4 tsp salt, then press spice mixture evenly all over fish.
Heat oil in a 12-inch heavy skillet over medium-high heat until it shimmers, then sear tuna, turning once, about 6 minutes for medium-rare.
Serve with dipping sauce.
Microwaved sweet potato
Wash potatoes and puncture a few times with a fork. Place on paper towel on microwave-safe dish. Microwave on high for 4-5 minutes for the first potato, plus 2-3 minutes for each additional potato. Flip potatoes over halfway through cooking. Season as desired (won't change nutrition much).
If you have more time, you can also bake them at 425F for 50 minutes, or even microwave them first and then bake for 10-15 minutes.
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Dinner
316.7 Calories |
41.0g Carbs |
4.9g Fat |
30.2g Protein
1
serving
Scallops Carpaccio With Mango and Parmesan
78.0 Calories |
5.9g Carbs |
3.7g Fat |
5.9g Protein
1
serving
Yogurt & Banana
238.8 Calories |
35.1g Carbs |
1.3g Fat |
24.4g Protein
|
Scallops Carpaccio With Mango and Parmesan
scaled to 1 serving
9/16 oz
Scallops
1 2/3 tbsp
Parmesan cheese
1/4 tsp
Olive oil
1/8 fruit without refuse
Mangos
Yogurt & Banana
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 medium
Banana
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Scallops Carpaccio With Mango and Parmesan
Arrange cooked scallops on the plate, drizzle olive oil and salt/pepper to taste. Place thinly sliced mangos on top, then add the parmesan.
Yogurt & Banana
Slice banana and mix with yogurt. Enjoy!
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