Breakfast
1115.1 Calories |
174.0g Carbs |
26.9g Fat |
56.6g Protein
2
pancakes
Protein oatmeal pancakes
459.4 Calories |
64.1g Carbs |
2.9g Fat |
48.5g Protein
2
medium (3" dia)
(364 g)
Apples
189.3 Calories |
50.3g Carbs |
0.6g Fat |
0.9g Protein
2
serving
Morning Roasted Potatoes
466.5 Calories |
59.6g Carbs |
23.4g Fat |
7.2g Protein
|
Protein oatmeal pancakes
scaled to 2 pancakes
30 grams
Whey protein powder
5 large
Egg white
1/4 tsp
Cinnamon
1 small
Banana
1/3 cup
Blueberries
1/2 cup
Oatmeal
Apples
2
medium (3" dia)
Apples
Morning Roasted Potatoes
scaled to 2 serving
2 Potato small
Potato
2 tbsp
Butter
1 tsp
Rosemary
1/2 dash
Salt
1/2 dash
Pepper
|
Protein oatmeal pancakes
Put the following ingredients (in this order, if you have blender blades on the bottom) into a blender: Oats, Whey Protein Powder, Cinnamon, Egg Whites.
Start heating up a medium to large size pan (10"-12") on medium-high heat. If you want, you can heat up two pans to cook both pancakes at the same time.
Blend until mixture is roughly uniform. You will might have to scoop whey powder off the sides of the blender because it sticks with egg whites.
If your pan is not non-stick, use your favorite no calorie non-stick spray or a little bit of oil on the heated pan, and pour the mixture onto the pan. These ingredients yield about 2 large pancakes, so use half of mixture for one. *Notice, blended oats are still denser than other ingredients, so they might settle on the bottom. Mix them up before pouring again.*
When the sides of a pancake start to look dry and start to curl up a little, flip it over and let the other side cook. It should look lightly brown when cooked well. Also, while pancakes are cooking, slice up a banana into about 0.5" slices.
When pancakes are done, put banana slices on one half of a pancakes, then spread blueberries on the same side, and fold a pancakes in half. Eat it like a taco!
Morning Roasted Potatoes
Preheat oven to 450 degrees F (230 degrees C). Wash and cut up potatoes.
In a hot skillet, melt the butter. Stir in rosemary, salt and pepper. Coat potatoes evenly with the melted butter. Arrange the potatoes in a single layer on a baking pan.
Bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. Toss them occasionally to ensure that they brown on all sides.
|
Lunch
1041.7 Calories |
95.1g Carbs |
56.8g Fat |
39.9g Protein
2
serving
Coconut Protein Balls
445.1 Calories |
30.1g Carbs |
27.4g Fat |
21.8g Protein
1
cup
(122 g)
Granola
596.6 Calories |
65.0g Carbs |
29.4g Fat |
18.1g Protein
|
Coconut Protein Balls
scaled to 2 serving
3/16 cup
Almond Flour
7/16 cup
Coconut meat
0 tsp
Honey
1/2 tbsp
Coconut oil
3/16 lemon yields
Lemon juice
3/16 tsp
Salt
3/16 tsp
Vanilla extract
2/3 scoop
Whey protein powder
Granola
122
g
Granola
|
Coconut Protein Balls
Put all ingredients (except a reserved 1 cup of coconut) into a food processor and blend until well combined.
Scoop out a heaping teaspoon of mixture at a time and roll into balls. Finish by rolling in reserved coconut to cover the ball.
Set in fridge for 1 hour to chill and set.
|
Dinner
1020.5 Calories |
106.5g Carbs |
20.3g Fat |
109.1g Protein
1
serving
Chicken caesar salad
295.2 Calories |
6.2g Carbs |
15.8g Fat |
31.5g Protein
1
serving
Cottage Cheese & Apricots
241.1 Calories |
26.5g Carbs |
2.5g Fat |
29.1g Protein
2
serving
Yogurt & Raisins
484.3 Calories |
73.7g Carbs |
2.1g Fat |
48.4g Protein
|
Chicken caesar salad
scaled to 1 serving
2 cup shredded
Lettuce
1 tbsp
Caesar salad dressing
2 tsp
Olive oil
1 half breast
Chicken breast
2 tbsp
Parmesan cheese
Cottage Cheese & Apricots
scaled to 1 serving
1/4 cup, halves
Apricots, dried
1 cup,
Cottage cheese
Yogurt & Raisins
scaled to 2 serving
16 oz
Nonfat greek yogurt
1/2 cup
Raisins
|
Chicken caesar salad
Slice the raw chicken breast into strips and fry in a pan with olive oil.
Mix the roasted chicken, lettuce, dressing, and cheese in a bowl.
Eat it
Cottage Cheese & Apricots
Cut apricots into pieces and mix into cottage cheese. Enjoy!
Yogurt & Raisins
Mix raisins into yogurt and enjoy!
|