Breakfast
620.5 Calories |
112.9g Carbs |
12.2g Fat |
27.0g Protein
1
serving
Apple Cinnamon Oatmeal Frittata
432.9 Calories |
67.9g Carbs |
11.2g Fat |
22.4g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g 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
Melons
1
melon, medium (about 5" dia)
Melons
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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
470.7 Calories |
35.8g Carbs |
8.4g Fat |
63.9g Protein
1
serving
All American Tuna
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g Protein
1
serving
Cottage Cheese & Grapes
214.8 Calories |
19.8g Carbs |
2.4g Fat |
28.6g Protein
|
All American Tuna
scaled to 1 serving
1 can
Tuna
1 tbsp
Light mayonnaise
1/8 cup, diced
Celery
1/2 large
Pickles
1 slice
Wheat bread
Cottage Cheese & Grapes
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Grapes
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
Cottage Cheese & Grapes
Cut grapes in half. Mix grapes with cottage cheese and serve.
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Dinner
858.1 Calories |
50.8g Carbs |
17.6g Fat |
120.8g Protein
2
hen
Broiled Cornish Hens
625.4 Calories |
17.9g Carbs |
16.1g Fat |
96.3g Protein
1
serving
Yogurt & Mango
232.7 Calories |
32.9g Carbs |
1.5g Fat |
24.5g Protein
|
Broiled Cornish Hens
scaled to 2 hen
1 tsp
Allspice
2 bird
Cornish game hens, meat only
2 tsp
Lemon juice
3 tsp
Molasses
Yogurt & Mango
scaled to 1 serving
1 cup, sliced
Mangos
8 oz
Nonfat greek yogurt
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Broiled Cornish Hens
To prepare, remove the backbones from the hens, then flatten and pat dry.
Preheat the broiler. In a small bowl stir together the molasses, the lemon juice, the allspice, and salt and pepper to taste. Arrange the hens skin side down on a lightly oiled rack of a broiler pan and brush them with some of the molasses mixture.
Broil the hens about 4 inches from the heat, brushing them once with some of the remaining molasses mixture, for 10 minutes, turn them, and broil them for 4 minutes more. Brush the hens with the remaining molasses mixture and broil them for 4 to 5 minutes more, or until they are golden brown and cooked through.
Yogurt & Mango
Cut up mango and mix into yogurt. Enjoy!
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