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
439.4 Calories |
63.9g Carbs |
9.2g Fat |
29.9g Protein
1
serving
Curry Chicken Salad
203.1 Calories |
3.2g Carbs |
8.4g Fat |
26.9g Protein
1
serving
Banana Pineapple "Ice Cream"
236.3 Calories |
60.7g Carbs |
0.8g Fat |
2.9g Protein
|
Curry Chicken Salad
scaled to 1 serving
3/16 tsp
Olive oil
1/2 breast
Chicken breast
1/2 stalks, large
Celery
1 1/3 tbsp
Light mayonnaise
1/3 tsp
Curry powder
Banana Pineapple "Ice Cream"
scaled to 1 serving
2 medium
Banana
1/3 cup, crushed, sliced, or chunks
Pineapple
|
Curry Chicken Salad
Dice celery.
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
Shred or dice chicken, based on your personal preference. Stir together with celery, mayonnaise, and curry powder.
Banana Pineapple "Ice Cream"
Freeze banana and pineapple chunks ahead of time. When ready to make, blend chopped frozen banana and frozen pineapple chunks in blender or food processor until smooth and creamy. Serve immediately.
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Dinner
508.6 Calories |
64.7g Carbs |
20.4g Fat |
23.2g Protein
1
serving
Shrimp and Corn with Basil
315.1 Calories |
32.7g Carbs |
13.7g Fat |
20.3g Protein
1
serving
Peanut butter s'mores
193.5 Calories |
32.0g Carbs |
6.7g Fat |
2.9g Protein
|
Shrimp and Corn with Basil
scaled to 1 serving
1 tbsp
Butter
4 oz
Shrimp
2 medium
Scallions
1 1/8 tbsp, chopped
Basil
1 ear, yields
Corn
Peanut butter s'mores
scaled to 1 serving
2 regular
Marshmallows
2 cracker
Graham crackers
1 package 0.6 oz 1 cup
Reese's peanut butter cups
|
Shrimp and Corn with Basil
PREPARATION: Chop scallions and basil.
Melt butter in a large nonstick skillet over moderately high heat, then saut corn and shrimp, stirring, until shrimp are cooked through, 3 to 5 minutes. Stir in scallions and basil and season with salt and pepper.
Peanut butter s'mores
Cook the marshmallows over an open flame or hot coals until they are browned outside, and soft all the way through, 2 to 4 minutes.
Place the marshmallows on top of one of the graham cracker squares. Place the peanut butter cup on top of the marshmallows. Top with the last graham cracker square.
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