Breakfast
642.5 Calories |
91.5g Carbs |
9.8g Fat |
53.3g Protein
2
pancakes
Protein oatmeal pancakes
459.4 Calories |
64.1g Carbs |
2.9g Fat |
48.5g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
1
slice
Buttered Toast
121.5 Calories |
12.0g Carbs |
6.7g Fat |
3.5g Protein
|
Protein oatmeal pancakes
scaled to 2 pancakes
30 grams
Whey protein powder
5 large
Egg white
1/4 tsp
Cinnamon
1 small
Banana
1/3 cup
Blueberries
1/2 cup
Oatmeal
Oranges
1
fruit (2-5/8" dia)
Oranges
Buttered Toast
scaled to 1 slice
1 slice
Whole-wheat bread
1/2 tbsp
Butter
|
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!
Buttered Toast
Toast bread to desired doneness.
Spread butter across until evenly distributed.
Enjoy!
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Lunch
628.6 Calories |
60.4g Carbs |
8.9g Fat |
75.1g Protein
1
shake
Coconut Milk Protein Shake
360.0 Calories |
19.0g Carbs |
8.0g Fat |
51.0g Protein
1
serving
Yogurt & Dried Mango
268.6 Calories |
41.3g Carbs |
0.9g Fat |
24.1g Protein
|
Coconut Milk Protein Shake
scaled to 1 shake
60 grams
Whey protein powder
1 cup
Pure Coconut Milk
2 tbsp
Cocoa
Yogurt & Dried Mango
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 1/2 oz
Mangos
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
Yogurt & Dried Mango
Chop up dried mango and mix into yogurt. Enjoy!
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Dinner
590.7 Calories |
32.8g Carbs |
38.8g Fat |
41.0g Protein
1
serving
Peanut Tofu
590.7 Calories |
32.8g Carbs |
38.8g Fat |
41.0g Protein
|
Peanut Tofu
scaled to 1 serving
3 tbsp
Peanut butter
1 block
Tofu
1 1/2 cloves, minced
Garlic
1/2 tbsp
Ginger root
1/2 tbsp
Brown sugar
1 tsp
Soy sauce
1/2 cup 1/2" pieces
Green beans
5 mushroom
Mushrooms
|
Peanut Tofu
Peanut sauce: In a small saucepan, heat peanut butter, soy sauce, finely chopped ginger and garlic, and brown sugar on low heat until all ingredients are mixed. Add water to desired consistency of sauce.
While heating the peanut sauce, heat tofu either by boiling or broiling (broiling will take longer, about 30 minutes in the oven). Also, steam cook the green beans and sliced mushrooms on the stove top in a little water for a few minutes until tender.
Combine tofu and peanut sauce with steamed vegetables. Enjoy!
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