Breakfast
733.2 Calories |
83.7g Carbs |
14.5g Fat |
66.1g Protein
2
serving
Oatmeal Cottage Cheese Pancakes
611.7 Calories |
71.8g Carbs |
7.8g Fat |
62.5g Protein
1
slice
Buttered Toast
121.5 Calories |
12.0g Carbs |
6.7g Fat |
3.5g Protein
|
Oatmeal Cottage Cheese Pancakes
scaled to 2 serving
1 cup
Oatmeal
1 cup,
Cottage cheese
2 tsp
Vanilla extract
8 large
Egg white
Buttered Toast
scaled to 1 slice
1 slice
Whole-wheat bread
1/2 tbsp
Butter
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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!
Buttered Toast
Toast bread to desired doneness.
Spread butter across until evenly distributed.
Enjoy!
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Lunch
637.2 Calories |
105.5g Carbs |
3.3g Fat |
52.5g Protein
1
smoothie
Tropical protein smoothie
424.8 Calories |
76.9g Carbs |
2.2g Fat |
28.4g Protein
1
serving
Yogurt & Pineapple
212.4 Calories |
28.6g Carbs |
1.1g Fat |
24.2g 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
Yogurt & Pineapple
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup, crushed, sliced, or chunks
Pineapple
|
Tropical protein smoothie
Use unflavored protein powder, add 6 ice cubes, blend for 30 seconds.
Yogurt & Pineapple
Mix pineapple chunks with yogurt and enjoy!
|
Dinner
877.3 Calories |
58.6g Carbs |
16.6g Fat |
118.3g Protein
2
serving
Tuna Steak au Poivre
653.7 Calories |
6.2g Carbs |
16.5g Fat |
114.2g Protein
2
potato
Microwaved sweet potato
223.6 Calories |
52.3g Carbs |
0.1g Fat |
4.1g Protein
|
Tuna Steak au Poivre
scaled to 2 serving
1 1/2 tbsp
Soy sauce
1 1/4 tsp
Peppercorn
1 tbsp
Vegetable oil
1/4 tsp
Ginger
16 oz, boneless
Tuna
1/4 tsp
Sugar
1/2 tbsp
Lime juice
1/2 tsp
Coriander seed
1/2 medium
Scallions
1 tbsp
Water
Microwaved sweet potato
scaled to 2 potato
2 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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