Breakfast
978.3 Calories |
202.3g Carbs |
9.5g Fat |
42.3g Protein
4
pancakes
Cinnamon Oatmeal Pancakes
469.9 Calories |
79.0g Carbs |
6.5g Fat |
30.9g Protein
2
melon, medium (about 5" dia)
(1.1 kg)
Melons
375.4 Calories |
90.1g Carbs |
2.1g Fat |
9.3g Protein
1
serving
Fruit Salad
133.0 Calories |
33.1g Carbs |
0.9g Fat |
2.1g Protein
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Cinnamon Oatmeal Pancakes
scaled to 4 pancakes
4 large
Egg white
1 tsp
Cinnamon
1/2 tsp
Nutmeg
2 dash
Salt
1 cup
Oatmeal
1 tsp
Baking powder
2 tsp
Aspartame
12 tbsp
Reduced fat milk
Melons
2
melon, medium (about 5" dia)
Melons
Fruit Salad
scaled to 1 serving
1 cup, halves
Strawberries
1 cup
Blueberries
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Cinnamon Oatmeal Pancakes
Combine oats with all the other ingredients in a bowl and mix well until a batter forms.
If you use large eggs you may find you needs to add a spoonful more of oatmeal to keep the batter from being too runny.
Spray pan with cooking spray or lightly oil the pan.
Spoon batter into pan and cook over medium heat just like regular pancakes.
If your carb limit allows it, topping suggestions include: warm crushed pineapple (my favorite), applesauce, fresh berries and yogurt.
Fruit Salad
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Lunch
1021.0 Calories |
98.2g Carbs |
8.4g Fat |
144.2g Protein
2
serving
Cottage Cheese with Spicy Tuna
456.5 Calories |
8.1g Carbs |
5.5g Fat |
92.1g Protein
2
serving
Quick Grapefruit
188.1 Calories |
47.6g Carbs |
0.5g Fat |
3.2g Protein
2
serving
Yogurt & Cantaloupe
376.3 Calories |
42.5g Carbs |
2.4g Fat |
48.9g Protein
|
Cottage Cheese with Spicy Tuna
scaled to 2 serving
1 cup,
Cottage cheese
1 tsp
Dill
2 can
Tuna
2 tsp
Sriracha Sauce
Quick Grapefruit
scaled to 2 serving
2 medium
Grapefruit
2 tsp brownulated
Brown sugar
Yogurt & Cantaloupe
scaled to 2 serving
16 oz
Nonfat greek yogurt
2 cup, cubes
Melons
|
Cottage Cheese with Spicy Tuna
Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
Quick Grapefruit
Cut grapefruit in half to expose sections. Sprinkle with brown sugar and enjoy.
Yogurt & Cantaloupe
Cut cantaloupe into pieces and mix with yogurt. Enjoy!
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Dinner
989.9 Calories |
110.9g Carbs |
44.5g Fat |
50.6g Protein
2
serving
Spaghetti with Garlic and Basil
695.9 Calories |
88.8g Carbs |
30.9g Fat |
24.7g Protein
2
serving
Sea Salt Edamame
294.0 Calories |
22.1g Carbs |
13.6g Fat |
25.9g Protein
|
Spaghetti with Garlic and Basil
scaled to 2 serving
1/4 dash
Pepper
1 cloves, minced
Garlic
1/4 dash
Salt
0 tbsp
Butter
3 1/2 cup leaves, whole
Basil
1/8 cup, grated
Parmesan cheese
4 oz
Whole wheat pasta
1 tbsp
Olive oil
Sea Salt Edamame
scaled to 2 serving
2 dash
Salt
200 grams
Soybeans
|
Spaghetti with Garlic and Basil
Mince garlic & coarsley chop basil.
Bring a large pot of lightly salted water to a boil. Place spaghetti in the pot, cook for 8 to 10 minutes, until al dente, and drain.
In a large bowl, toss the spaghetti with the olive oil, butter, garlic, basil, salt, and pepper until evenly coated. Serve with Parmesan cheese.
Sea Salt Edamame
Cook edamame in microwave, about 2 minutes.
Sprinkle salt over.
Just eat the beans, not the pods.
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