Breakfast
574.5 Calories |
76.5g Carbs |
12.1g Fat |
46.8g Protein
1
serving
Apple Cinnamon Oatmeal Frittata
432.9 Calories |
67.9g Carbs |
11.2g Fat |
22.4g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Apple Cinnamon Oatmeal Frittata
scaled to 1 serving
4 large
Egg white
1/2 cup
Oatmeal
4 ring
Apples, dried
1 tsp
Cinnamon
10 grams
Almonds
13 grams
Raisins
1 tsp
Vegetable oil
57 grams
Applesauce
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Apple Cinnamon Oatmeal Frittata
Spray a shallow microwave-safe bowl with canola oil for 1 second.
Pour egg whites into the bowl. Stir in oats, dried apples, almonds, raisins and cinnamon.
Cover with plastic wraps, venting one side, and microwave on High for 3 to 4
minutes until egg whites are firm.
(Alternatively, this can be cooked on the stovetop in a skillet like a pancake.) Top with applesauce and serve.
|
Lunch
466.6 Calories |
82.7g Carbs |
3.2g Fat |
31.7g Protein
1
smoothie
Tropical protein smoothie
424.8 Calories |
76.9g Carbs |
2.2g Fat |
28.4g Protein
1
serving
Cherry Tomato, Dill, & Anchovy Salad
41.7 Calories |
5.8g Carbs |
1.0g Fat |
3.4g 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
Cherry Tomato, Dill, & Anchovy Salad
scaled to 1 serving
1 cup cherry tomatoes
Cherry tomatoes
1/4 oz, boneless
Anchovy
1/2 tsp
Dill
|
Tropical protein smoothie
Use unflavored protein powder, add 6 ice cubes, blend for 30 seconds.
Cherry Tomato, Dill, & Anchovy Salad
Halve cherry tomatoes and place in bowl. Chop anchovy filets into small pieces and place in bowl with tomatoes.
Sprinkle salad with fresh dill, toss well to combine, and serve.
|
Dinner
680.3 Calories |
54.7g Carbs |
14.8g Fat |
80.1g Protein
1
taco
Chicken Ranch Tacos
301.7 Calories |
29.7g Carbs |
9.7g Fat |
23.0g Protein
2
serving
Cottage Cheese & Strawberries
378.6 Calories |
25.0g Carbs |
5.1g Fat |
57.1g Protein
|
Chicken Ranch Tacos
scaled to 1 taco
1/3 breast
Chicken breast
1/2 tbsp
Dry taco seasoning mix
1 1/3 tbsp
Ranch dressing
1 tortilla
Tortillas
1/16 cup, shredded
Cheddar cheese
2/3 tbsp
Salsa
3/16 tsp
Vegetable oil
3/16 cup shredded
Lettuce
Cottage Cheese & Strawberries
scaled to 2 serving
1 cup, sliced
Strawberries
2 cup,
Cottage cheese
|
Chicken Ranch Tacos
Heat a nonstick skillet over med-high heat with little oil in it.
Chop chicken into pieces and add to pan, cooking completely. Drain chicken.
Sprinkle the taco seasoning mix over the cooked chicken (DO NOT add water). Stir the chicken and cook for 5-7 minutes until the chicken is coated with seasoning.
Add ranch dressing to chicken and stir until well combined. Cook for an additional 2-3 minutes.
Fill tortillas with chicken and other toppings. Serve.
Cottage Cheese & Strawberries
Mix cottage cheese with sliced strawberries and serve.
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