Breakfast
438.8 Calories |
69.0g Carbs |
4.8g Fat |
33.4g Protein
1
serving
Oatmeal Cottage Cheese Pancakes
305.9 Calories |
35.9g Carbs |
3.9g Fat |
31.3g Protein
1
serving
Fruit Salad
133.0 Calories |
33.1g Carbs |
0.9g Fat |
2.1g Protein
|
Oatmeal Cottage Cheese Pancakes
scaled to 1 serving
1/2 cup
Oatmeal
1/2 cup,
Cottage cheese
1 tsp
Vanilla extract
4 large
Egg white
Fruit Salad
scaled to 1 serving
1 cup, halves
Strawberries
1 cup
Blueberries
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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!
Fruit Salad
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Lunch
397.1 Calories |
50.1g Carbs |
7.1g Fat |
36.1g Protein
1
shake
Mango Protein Shake
355.3 Calories |
44.3g Carbs |
6.1g Fat |
32.8g Protein
1
serving
Cherry Tomato, Dill, & Anchovy Salad
41.7 Calories |
5.8g Carbs |
1.0g Fat |
3.4g Protein
|
Mango Protein Shake
scaled to 1 shake
1/2 cup, sliced
Mangos
1 cup
Reduced fat milk
1 tbsp
Honey
30 grams
Whey protein powder
Cherry Tomato, Dill, & Anchovy Salad
scaled to 1 serving
1 cup cherry tomatoes
Cherry tomatoes
1/4 oz, boneless
Anchovy
1/2 tsp
Dill
|
Mango Protein Shake
Blend together. Ideally use vanilla or unflavored whey protein.
Cherry Tomato, Dill, & Anchovy Salad
Halve cherry tomatoes and place in bowl. Chop anchovy filets into small pieces and place in bowl with tomatoes.
Sprinkle salad with fresh dill, toss well to combine, and serve.
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Dinner
396.2 Calories |
15.0g Carbs |
22.8g Fat |
34.4g Protein
1
serving
Breaded salmon
254.8 Calories |
5.6g Carbs |
11.9g Fat |
29.3g Protein
1
serving
Asparagus with Horseradish Butter
141.5 Calories |
9.4g Carbs |
10.9g Fat |
5.1g Protein
|
Breaded salmon
scaled to 1 serving
1/2 tsp
Olive oil
1 tsp
Dijon mustard
1/4 oz
Bread crumbs
3/4 tsp
Parsley
5 oz
Atlantic salmon
1 dash
Salt
1 dash
Pepper
Asparagus with Horseradish Butter
scaled to 1 serving
3/8 tbsp
Horseradish
3/4 tsp
Olive oil
1/2 lb
Asparagus
5/8 tbsp
Butter
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Breaded salmon
Heat oven to 425F. Line baking sheet with aluminum foil and coat the area the fish will be on with olive oil.
Place oil, mustard, and parsley in a small bowl and whisk to mix. Lay salmon on foil, skin side down, and season generously with salt and pepper. Evenly spread mustard/oil mix over the top. Sprinkle breadcrubs over the fish until it's covered. Gently pat the crumbs to make sure they adhere.
Bake the fish for 12 to 15 minutes. The fillet should flake and the breadcrumbs should be golden brown. If not, return to the oven for several more minutes.
Asparagus with Horseradish Butter
PREPARATION: Trim asparagus and halve lengthwise. Soften butter.
Preheat oven to 450F with rack in middle.
Toss asparagus with oil and
1/4 teaspoon each of salt and pepper in a 4-sided sheet pan. Roast until just tender, about 10 minutes.
Mash together butter, horseradish, and 1/8 teaspoon salt. Toss asparagus with horseradish butter.
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