Breakfast
987.1 Calories |
161.9g Carbs |
9.9g Fat |
71.8g Protein
2
serving
Oatmeal Cottage Cheese Pancakes
611.7 Calories |
71.8g Carbs |
7.8g Fat |
62.5g Protein
2
melon, medium (about 5" dia)
(1.1 kg)
Melons
375.4 Calories |
90.1g Carbs |
2.1g Fat |
9.3g Protein
|
Oatmeal Cottage Cheese Pancakes
scaled to 2 serving
1 cup
Oatmeal
1 cup,
Cottage cheese
2 tsp
Vanilla extract
8 large
Egg white
Melons
2
melon, medium (about 5" dia)
Melons
|
Oatmeal Cottage Cheese Pancakes
Blend all ingredients in blender.
Spray skillet with cooking spray and cook just like"silver dollar" pancakes, a few small ones at a time.
Top with your favorite pancake topping!
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Lunch
1040.4 Calories |
73.1g Carbs |
51.1g Fat |
72.1g Protein
2
serving
Ham and cheese sandwich
956.9 Calories |
61.5g Carbs |
49.1g Fat |
65.4g Protein
2
serving
Cherry Tomato, Dill, & Anchovy Salad
83.5 Calories |
11.6g Carbs |
2.0g Fat |
6.7g Protein
|
Ham and cheese sandwich
scaled to 2 serving
4 slice
Whole-wheat bread
8 slice
Sliced ham
1 cup shredded
Lettuce
2 tbsp
Light mayonnaise
2 oz
Cheddar cheese
Cherry Tomato, Dill, & Anchovy Salad
scaled to 2 serving
2 cup cherry tomatoes
Cherry tomatoes
1/2 oz, boneless
Anchovy
1 tsp
Dill
|
Ham and cheese sandwich
Spread the mayonnnaise on one of the pieces of bread
Pile the other things on top of the mayo and put the second piece of bread on top.
Cherry Tomato, Dill, & Anchovy Salad
Halve cherry tomatoes and place in bowl. Chop anchovy filets into small pieces and place in bowl with tomatoes.
Sprinkle salad with fresh dill, toss well to combine, and serve.
|
Dinner
947.7 Calories |
28.4g Carbs |
30.1g Fat |
140.1g Protein
2
serving
Tuna Steak au Poivre
653.7 Calories |
6.2g Carbs |
16.5g Fat |
114.2g Protein
2
serving
Sea Salt Edamame
294.0 Calories |
22.1g Carbs |
13.6g Fat |
25.9g Protein
|
Tuna Steak au Poivre
scaled to 2 serving
1 1/2 tbsp
Soy sauce
1 1/4 tsp
Peppercorn
1 tbsp
Vegetable oil
1/4 tsp
Ginger
16 oz, boneless
Tuna
1/4 tsp
Sugar
1/2 tbsp
Lime juice
1/2 tsp
Coriander seed
1/2 medium
Scallions
1 tbsp
Water
Sea Salt Edamame
scaled to 2 serving
2 dash
Salt
200 grams
Soybeans
|
Tuna Steak au Poivre
Thinly slice scallion. Cut tuna into (2) steaks, approximately 1-inch thick.
Stir together soy sauce, water, lime juice, ginger, sugar, and scallion.
Coarsely crush peppercorns and coriander with a mortar and pestle or heavy skillet. Sprinkle tuna with 3/4 tsp salt, then press spice mixture evenly all over fish.
Heat oil in a 12-inch heavy skillet over medium-high heat until it shimmers, then sear tuna, turning once, about 6 minutes for medium-rare.
Serve with dipping sauce.
Sea Salt Edamame
Cook edamame in microwave, about 2 minutes.
Sprinkle salt over.
Just eat the beans, not the pods.
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