Breakfast
459.4 Calories |
64.1g Carbs |
2.9g Fat |
48.5g Protein
2
pancakes
Protein oatmeal pancakes
459.4 Calories |
64.1g Carbs |
2.9g Fat |
48.5g Protein
|
Protein oatmeal pancakes
scaled to 2 pancakes
30 grams
Whey protein powder
5 large
Egg white
1/4 tsp
Cinnamon
1 small
Banana
50 grams
Blueberries
1/2 cup
Oatmeal
|
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!
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Lunch
345.9 Calories |
23.7g Carbs |
10.6g Fat |
38.2g Protein
1
serving
Roast Beef and Avocado Finger Sandwiches
103.9 Calories |
9.0g Carbs |
4.8g Fat |
6.2g Protein
1
cup
Basic Protein Shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
|
Roast Beef and Avocado Finger Sandwiches
scaled to 1 serving
1/16 tbsp chopped
Chives
7/16 oz
Beef chuck
2/3 slice
Whole-wheat bread
3/16 tsp
Lemon juice
0.028 tsp
Salt
0 dash
Pepper
1/16 fruit
Avocados
1/8 tsp
Light mayonnaise
Basic Protein Shake
scaled to 1 cup
30 grams
Whey protein powder
1 cup
Reduced fat milk
|
Roast Beef and Avocado Finger Sandwiches
PREPARATION: Mince chives. Thinly slice rare roast beef.
In small bowl, mash avocado with fork. Stir in lemon juice, chives, salt, and pepper. Spread avocado mash over 6 slices bread, dividing evenly.
Spread other 6 slices bread with about 1 teaspoon each mayonnaise. Top with roast beef, dividing evenly. Gently press avocado-topped bread slices, avocado sides down, onto each sandwich.
Using long serrated knife, trim off crusts and cut each sandwich lengthwise into thirds.
Transportation tips: Transfer the sandwiches to a covered plastic container to transport them to the picnic, and then simply pass around the container to serve. To keep the bread from drying out, when stacking the sandwiches in the container, lay a sturdy, barely moistened paper towel between each layer and another one over the top.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
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Dinner
263.2 Calories |
17.7g Carbs |
7.7g Fat |
30.7g Protein
1
serving
PBJ Cottage Cheese
263.2 Calories |
17.7g Carbs |
7.7g Fat |
30.7g Protein
|
PBJ Cottage Cheese
scaled to 1 serving
2 tsp
Strawberry jam
2 tsp
Peanut butter
1 cup,
Cottage cheese
|
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
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