Breakfast
950.1 Calories |
157.2g Carbs |
22.9g Fat |
45.8g Protein
2
serving
Apple Cinnamon Oatmeal Frittata
865.7 Calories |
135.8g Carbs |
22.4g Fat |
44.7g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
|
Apple Cinnamon Oatmeal Frittata
scaled to 2 serving
8 large
Egg white
1 cup
Oatmeal
8 ring
Apples, dried
2 tsp
Cinnamon
20 grams
Almonds
26 grams
Raisins
2 tsp
Vegetable oil
114 grams
Applesauce
Blueberries
148
g
Blueberries
|
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
905.6 Calories |
112.3g Carbs |
13.3g Fat |
89.5g Protein
2
shake
Mango Protein Shake
710.7 Calories |
88.6g Carbs |
12.2g Fat |
65.5g Protein
1
serving
Yogurt & Honeydew Melon
194.9 Calories |
23.6g Carbs |
1.1g Fat |
24.0g Protein
|
Mango Protein Shake
scaled to 2 shake
1 cup, sliced
Mangos
2 cup
Reduced fat milk
2 tbsp
Honey
60 grams
Whey protein powder
Yogurt & Honeydew Melon
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup, diced
Melons
|
Mango Protein Shake
Blend together. Ideally use vanilla or unflavored whey protein.
Yogurt & Honeydew Melon
Cut the honeydew into pieces and mix with yogurt. Enjoy!
|
Dinner
936.3 Calories |
20.1g Carbs |
48.7g Fat |
101.4g Protein
2
serving
Arctic Char with Pistachio Orange Vinaigrette
764.0 Calories |
12.0g Carbs |
46.3g Fat |
73.0g Protein
1
serving
Cottage Cheese with Radishes
172.3 Calories |
8.2g Carbs |
2.4g Fat |
28.4g Protein
|
Arctic Char with Pistachio Orange Vinaigrette
scaled to 2 serving
1/2 medium
Scallions
12 oz
Trout
1 tbsp
Pistachio nuts
1/2 fruit
Oranges
1/2 tbsp
Lemon juice
1 1/2 tbsp
Olive oil
Cottage Cheese with Radishes
scaled to 1 serving
1 cup,
Cottage cheese
1 dash
Salt
1 dash
Pepper
1/2 cup slices
Radishes
|
Arctic Char with Pistachio Orange Vinaigrette
PREPARATION: Slice scallion. Chop pistachios or pecans.
Preheat broiler.
Put fish, skin side down, on foil-lined rack of a broiler pan. Sprinkle with 1/8 teaspoon salt and 1/8 teaspoon pepper (total), then brush with 1 tablespoon oil.
Broil 4 to 5 inches from heat until just cooked through, 6 to 8 minutes.
Meanwhile, grate zest from orange with a Microplane and squeeze 1/4 cup juice.
Whisk together zest, orange juice, lemon juice, 1/4 teaspoon salt, and 1/8 teaspoon pepper, then add remaining 2 tablespoons oil in a slow stream, whisking. Stir in scallion.
Transfer fillets (without skin; it will be stuck to foil) with a metal spatula to plates, then drizzle with some of vinaigrette and sprinkle with nuts. Serve remaining vinaigrette on the side.
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
|