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
801.6 Calories |
106.6g Carbs |
6.0g Fat |
83.4g Protein
1
ball
No-Bake Pumpkin, Raisin, Oatmeal Balls
51.0 Calories |
12.2g Carbs |
0.2g Fat |
1.0g Protein
2
serving
Cottage Cheese & Apricots
482.1 Calories |
53.0g Carbs |
4.9g Fat |
58.2g Protein
1
serving
Yogurt & Dried Mango
268.6 Calories |
41.3g Carbs |
0.9g Fat |
24.1g Protein
|
No-Bake Pumpkin, Raisin, Oatmeal Balls
scaled to 1 ball
1 1/3 tbsp
Oatmeal
0.021 cup
Raisins
1/16 tsp
Pumpkin pie spice
1/16 tsp
Vanilla extract
7/16 tbsp
Pumpkin
3/4 tsp
Honey
Cottage Cheese & Apricots
scaled to 2 serving
1/2 cup, halves
Apricots, dried
2 cup,
Cottage cheese
Yogurt & Dried Mango
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 1/2 oz
Mangos
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No-Bake Pumpkin, Raisin, Oatmeal Balls
Have a serving plate ready near your work area. In medium bowl, combine oats, raisins and pumpkin spice. Add pumpkin, vanilla and honey. With clean hands, mix ingredients until well blended. Scoop 2 tsp of dough into your palm and roll into a ball (you may need to add a few drops of water to get the perfect consistency). Repeat until you have used all the dough.
Serve right away or refrigerate in a covered container up to 1 week.
Cottage Cheese & Apricots
Cut apricots into pieces and mix into cottage cheese. Enjoy!
Yogurt & Dried Mango
Chop up dried mango and mix into yogurt. Enjoy!
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Dinner
1262.1 Calories |
70.5g Carbs |
49.8g Fat |
130.7g Protein
2
breast
Herb-Parmesan Chicken Breast
901.0 Calories |
8.8g Carbs |
39.3g Fat |
121.4g Protein
12
spears
Roasted asparagus
137.5 Calories |
9.3g Carbs |
10.4g Fat |
5.3g Protein
2
potato
Microwaved sweet potato
223.6 Calories |
52.3g Carbs |
0.1g Fat |
4.1g Protein
|
Herb-Parmesan Chicken Breast
scaled to 2 breast
1/2 cloves, minced
Garlic
1/2 tsp
Lemon peel
1/4 cup
Parsley
2 breast
Chicken breast
1/2 dash
Salt
1/2 dash
Pepper
1/2 tbsp
Butter
1/2 tbsp
Vegetable oil
1/4 cup
Chicken broth
1/2 cup
Parmesan cheese
Roasted asparagus
scaled to 12 spears
12 spear, large
Asparagus
1/4 tsp
Salt
3/4 tbsp
Olive oil
Microwaved sweet potato
scaled to 2 potato
2 sweetpotato, 5" long
Sweet potato
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Herb-Parmesan Chicken Breast
Place lemon zest, garlic and parsley on a cutting board. Gather and chop repeatedly until mixture resembles coarse sand. Set aside.
Place chicken between 2 sheets of waxed paper and pound flat with a rolling pin. Season with salt and pepper.
Melt butter in a large skillet with oil over medium-high heat. Add chicken; cook until browned, 2 to 3 minutes per side. Transfer to a plate and cover loosely with foil to keep warm.
Pour off fat from skillet and add broth. Increase heat to high and bring to a boil, stirring to pick up browned bits. Boil until liquid has thickened and reduced to 2 Tbsp., about 2 minutes.
Return chicken to skillet; top with cheese. Reduce heat to medium and cover. Heat until cheese is melted and chicken is cooked through, 3 minutes. Transfer to plates and drizzle with juices from skillet. Sprinkle with lemon-garlic mixture.
Roasted asparagus
Preheat oven to 425F.
Cut off the woody bottom part of the asparagus spears and discard.
With a vegetable peeler, peel off the skin on the bottom 2-3 inches of the spears. This keeps the asparagus from being all "stringy"
Place asparagus on foil-lined baking sheet and drizzle with olive oil.
Sprinkle with salt
With your hands, roll the asparagus around until they are evenly coated with oil and salt.
Roast for 10-15 minutes, depending on the thickness of your stalks and how tender you like them.
They should be tender when pierced with the tip of a knife.
The tips of the spears will get very brown but watch them to prevent burning.
They are great plain, but sometimes I serve them with a light vinaigrette if we need something acidic to balance out our meal.
Microwaved sweet potato
Wash potatoes and puncture a few times with a fork. Place on paper towel on microwave-safe dish. Microwave on high for 4-5 minutes for the first potato, plus 2-3 minutes for each additional potato. Flip potatoes over halfway through cooking. Season as desired (won't change nutrition much).
If you have more time, you can also bake them at 425F for 50 minutes, or even microwave them first and then bake for 10-15 minutes.
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