Breakfast
918.8 Calories |
128.2g Carbs |
5.7g Fat |
97.0g Protein
4
pancakes
Protein oatmeal pancakes
918.8 Calories |
128.2g Carbs |
5.7g Fat |
97.0g Protein
|
Protein oatmeal pancakes
scaled to 4 pancakes
60 grams
Whey protein powder
10 large
Egg white
1/2 tsp
Cinnamon
2 small
Banana
2/3 cup
Blueberries
1 cup
Oatmeal
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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
934.4 Calories |
66.2g Carbs |
19.2g Fat |
128.1g Protein
2
serving
Cottage Cheese with Spicy Tuna
456.5 Calories |
8.1g Carbs |
5.5g Fat |
92.1g Protein
2
serving
Celery & Hummus
245.1 Calories |
25.2g Carbs |
12.2g Fat |
11.5g Protein
1
serving
Yogurt & Mango
232.7 Calories |
32.9g Carbs |
1.5g Fat |
24.5g Protein
|
Cottage Cheese with Spicy Tuna
scaled to 2 serving
1 cup,
Cottage cheese
1 tsp
Dill
2 can
Tuna
2 tsp
Sriracha Sauce
Celery & Hummus
scaled to 2 serving
4 stalks, large
Celery
1/2 cup
Hummus
Yogurt & Mango
scaled to 1 serving
1 cup, sliced
Mangos
8 oz
Nonfat greek yogurt
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Cottage Cheese with Spicy Tuna
Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
Celery & Hummus
Eat celery with hummus.
Yogurt & Mango
Cut up mango and mix into yogurt. Enjoy!
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Dinner
973.6 Calories |
20.1g Carbs |
53.3g Fat |
101.4g Protein
2
serving
Pork Medallions with Mustard-Caper Sauce
973.6 Calories |
20.1g Carbs |
53.3g Fat |
101.4g Protein
|
Pork Medallions with Mustard-Caper Sauce
scaled to 2 serving
1 dash
Salt
2 tbsp
Butter
2 tbsp
Dijon mustard
3 tbsp, drained
Capers
1/4 cup, whipped
Heavy whipping cream
2 cup
Chicken broth
1 lb
Pork tenderloin
1 dash
Pepper
8 tbsp chopped
Shallots
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Pork Medallions with Mustard-Caper Sauce
If the tenderloin cuts are not an even thickness, use a rolling pin or mallet to flatten them to an even 1/2-inch thickness. Sprinkle with salt and pepper.
Melt butter in heavy large skillet over medium-high heat. Add the tenderloin medallions to the pan and saut them until browned and just cooked through, about 2 minutes per side. Remove the medallions from the pan to a plate while you make the sauce.
Add the shallots to the pan and cook for a minute, stirring. Add the cream and chicken broth. Increase heat to a boil and boil until the sauce has thickened a bit, about 3 to 5 minutes. Scrape up any browned bits from the bottom of the pan. Stir in the mustard and capers. Return the pork to the pan and simmer until the pork has reheated.
Season to taste with salt and pepper, as needed and then serve immediately.
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