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Breakfast
692.6 Calories |
93.9g Carbs |
14.6g Fat |
52.1g Protein
2
pancakes
Protein oatmeal pancakes
459.4 Calories |
64.1g Carbs |
2.9g Fat |
48.5g Protein
1
serving
Morning Roasted Potatoes
233.2 Calories |
29.8g Carbs |
11.7g Fat |
3.6g Protein
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Protein oatmeal pancakes
scaled to 2 pancakes
Morning Roasted Potatoes
scaled to 1 serving
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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!
Morning Roasted Potatoes
Preheat oven to 450 degrees F (230 degrees C). Wash and cut up potatoes.
In a hot skillet, melt the butter. Stir in rosemary, salt and pepper. Coat potatoes evenly with the melted butter. Arrange the potatoes in a single layer on a baking pan.
Bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. Toss them occasionally to ensure that they brown on all sides.
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Lunch
783.9 Calories |
100.9g Carbs |
10.8g Fat |
77.6g Protein
1
serving
Curry Chicken Salad
203.1 Calories |
3.2g Carbs |
8.4g Fat |
26.9g Protein
2
serving
Yogurt & Apricots
580.8 Calories |
97.8g Carbs |
2.4g Fat |
50.6g Protein
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Curry Chicken Salad
scaled to 1 serving
Yogurt & Apricots
scaled to 2 serving
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Curry Chicken Salad
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
Shred or dice chicken, based on your personal preference. Stir together with celery, mayonnaise, and curry powder.
Yogurt & Apricots
Chop dried apricots into pieces and mix into yogurt. Enjoy!
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Dinner
736.3 Calories |
58.5g Carbs |
16.8g Fat |
88.7g Protein
1
fillet
Baked parmesan tilapia
158.2 Calories |
5.3g Carbs |
4.9g Fat |
23.0g Protein
2
cup
Basic protein shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
1
serving
Quick Grapefruit
94.1 Calories |
23.8g Carbs |
0.3g Fat |
1.6g Protein
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Baked parmesan tilapia
scaled to 1 fillet
Basic protein shake
scaled to 2 cup
Quick Grapefruit
scaled to 1 serving
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Baked parmesan tilapia
This recipe assumes each tilapia fillet is about 100 grams.
Preheat oven to 400 degrees F
Rinse fish in water, thaw if frozen.
Mix the bread crumbs and cheese in a bowl and dip/cover one side of each fillet in the mixture.
Butter the baking pan and place the fillets in the pan, crumb side up.
Bake uncovered until the fish flakes easily with a fork, or about 20 minutes.
Basic protein shake
Add whey to milk, stir until no chunks of whey are left in the milk.
Quick Grapefruit
Cut grapefruit in half to expose sections. Sprinkle with brown sugar and enjoy.
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