Breakfast
647.1 Calories |
109.1g Carbs |
3.9g Fat |
53.2g Protein
2
pancakes
Protein oatmeal pancakes
459.4 Calories |
64.1g Carbs |
2.9g Fat |
48.5g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
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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
Melons
1
melon, medium (about 5" dia)
Melons
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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
715.0 Calories |
47.6g Carbs |
18.6g Fat |
85.7g Protein
1
rollup
Chicken Caesar Wraps
370.5 Calories |
31.3g Carbs |
13.9g Fat |
28.9g Protein
2
serving
Cottage Cheese with Radishes
344.5 Calories |
16.3g Carbs |
4.7g Fat |
56.8g Protein
|
Chicken Caesar Wraps
scaled to 1 rollup
1/2 cup, chopped or diced
Chicken, meat only
3/4 cup shredded
Lettuce
1 strip cooked
Bacon
1 1/4 tbsp
Parmesan cheese
2 tbsp
Caesar salad dressing
1 tortilla
Tortillas
Cottage Cheese with Radishes
scaled to 2 serving
2 cup,
Cottage cheese
2 dash
Salt
2 dash
Pepper
1 cup slices
Radishes
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Chicken Caesar Wraps
Place roasted chicken, shredded lettuce, chopped bacon, and parmesan cheese into a large bowl. Add dressing and toss together.
Spoon filling onto tortillas, roll up, and enjoy!
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
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Dinner
496.8 Calories |
20.3g Carbs |
17.7g Fat |
61.3g Protein
1
serving
Breaded salmon
254.8 Calories |
5.6g Carbs |
11.9g Fat |
29.3g Protein
1
cup
Basic Protein Shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g 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
Basic Protein Shake
scaled to 1 cup
30 grams
Whey protein powder
1 cup
Reduced fat milk
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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.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
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