Breakfast
618.5 Calories |
97.1g Carbs |
5.1g Fat |
52.0g Protein
2
pancakes
Protein oatmeal pancakes
459.4 Calories |
64.1g Carbs |
2.9g Fat |
48.5g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g 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
Natural granola with raisins
41
g
Natural granola with raisins
|
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
673.9 Calories |
45.8g Carbs |
23.0g Fat |
73.2g Protein
1
serving
Cottage Cheese with Spicy Tuna
228.3 Calories |
4.1g Carbs |
2.7g Fat |
46.1g Protein
1
serving
Yogurt & Applesauce
185.0 Calories |
21.9g Carbs |
1.0g Fat |
23.3g Protein
1
serving
Mustard Popcorn
260.6 Calories |
19.8g Carbs |
19.3g Fat |
3.9g Protein
|
Cottage Cheese with Spicy Tuna
scaled to 1 serving
1/2 cup,
Cottage cheese
1/2 tsp
Dill
1 can
Tuna
1 tsp
Sriracha Sauce
Yogurt & Applesauce
scaled to 1 serving
1/2 cup
Applesauce
8 oz
Nonfat greek yogurt
Mustard Popcorn
scaled to 1 serving
1 tbsp
Dijon mustard
3 cup
Popcorn
1 1/2 tbsp
Butter
|
Cottage Cheese with Spicy Tuna
Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
Yogurt & Applesauce
Mix together and enjoy!
Mustard Popcorn
Air-pop popcorn. Carefully melt butter in microwave for a few seconds, then whisk into mustard. Pour over popcorn and toss well. Enjoy!
|
Dinner
794.4 Calories |
85.5g Carbs |
15.2g Fat |
77.5g Protein
1
serving
Black Beans and Rice
310.4 Calories |
56.2g Carbs |
3.6g Fat |
13.4g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
|
Black Beans and Rice
scaled to 1 serving
0.6 tsp
Olive oil
0.2 large
Onions
1/8 cloves, minced
Garlic
2.4 tbsp
White rice
0.3 cup
Vegetable Broth
0.2 tsp, ground
Cumin
0.7 cup
Canned black beans
1/16 tsp
Cayenne pepper
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
|
Black Beans and Rice
Use canned, drained black beans or cook beforehand. Chop onions and garlic.
In a stockpot over medium-high heat, heat the oil. Add the onion and garlic and saute for 4 minutes. Add the rice and saute for 2 minutes.
Add the vegetable broth, bring to a boil, cover and lower the heat and cook for 20 minutes. Add the spices and black beans.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
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