Breakfast
1090.0 Calories |
49.9g Carbs |
84.7g Fat |
43.4g Protein
1
serving
Oatmeal Cottage Cheese Pancakes
305.9 Calories |
35.9g Carbs |
3.9g Fat |
31.3g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
2
strips
Bacon
100.1 Calories |
0.3g Carbs |
9.5g Fat |
3.0g Protein
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Oatmeal Cottage Cheese Pancakes
scaled to 1 serving
1/2 cup
Oatmeal
1/2 cup
Cottage cheese
1 tsp
Vanilla extract
4 large
Egg white
Pecans
99
g
Pecans
Bacon
scaled to 2 strips
2 strip
Bacon
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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!
Bacon
Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
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Lunch
1059.4 Calories |
61.6g Carbs |
76.3g Fat |
38.3g Protein
2
serving
Tomato & Basil Salad
954.4 Calories |
34.7g Carbs |
75.9g Fat |
37.0g Protein
1
medium
(118 g)
Banana
105.0 Calories |
27.0g Carbs |
0.4g Fat |
1.3g Protein
|
Tomato & Basil Salad
scaled to 2 serving
5 tomato
Roma tomatoes
5 tbsp, chopped
Basil
1 cup, chopped
Onions
1 cup, diced
Mozzarella cheese
4 tsp
Balsamic vinegar
4 tbsp
Olive oil
1 dash
Pepper
1 dash
Salt
Banana
1
medium
Banana
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Tomato & Basil Salad
Wash and dice tomatoes.
Chop fresh basil.
Peel and dice onion.
Combine vinegar, oil, basil and toss to taste in a large bowl.
Add tomatoes, onion, cheese and toss to coat.
You can serve right away or you can let sit for about an hour in the fridge to marry the flavours.
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Dinner
1040.1 Calories |
74.4g Carbs |
54.5g Fat |
64.5g Protein
2
piece
Broiled Tilapia Parmesan
393.5 Calories |
2.5g Carbs |
20.4g Fat |
50.6g Protein
1
serving
Creamy Ramen Noodles
304.0 Calories |
27.1g Carbs |
19.6g Fat |
5.4g Protein
1
serving
Broccoli Spaghetti Soup
342.6 Calories |
44.9g Carbs |
14.5g Fat |
8.5g Protein
|
Broiled Tilapia Parmesan
scaled to 2 piece
1 tbsp
Butter
1/2 tbsp
Mayonnaise-like dressing
3/16 tsp
Onion powder
1/16 tsp, ground
Basil
1/16 tsp
Pepper
1/16 tsp
Celery Salt
1/2 tbsp
Lemon juice
2 1/2 tbsp
Parmesan cheese
8 oz
Tilapia
Creamy Ramen Noodles
scaled to 1 serving
1/2 package
Ramen noodle soup
1 cup
Water
1 tbsp
Butter
2 tbsp
Reduced fat milk
Broccoli Spaghetti Soup
scaled to 1 serving
2 oz
Spaghetti
1/4 dash
Salt
1 tbsp
Olive oil
1/4 stalk
Broccoli
1/4 dash
Pepper
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Broiled Tilapia Parmesan
Preheat oven broiler. Grease a broiling pan or line with aluminum foil.
In a small bowl, combine Parmesan cheese, butter, mayonnaise, and lemon juice. Season with dried basil, pepper, onion powder, and celery salt. Mix well and set aside.
Arrange tilapia fillets in a single layer on the prepared pan.
Broil 3-4 inches from the heat for 2-3 minutes. Flip the fillets and broil for another 2-3 minutes.
Remove fillets from the oven and top with the Parmesan cheese mixture. Broil for 2 more minutes, or until the topping is browned and fish flakes easily with a fork. Do not overcook.
Creamy Ramen Noodles
Bring water to boil in a small sauce pan.
Add dried noodles and cook 3 minutes, or until noodles are tender. Stir occasionally.
Drain away water. Return noodles to sauce pan.
Add butter, milk and contents of seasoning packet.
If your tastes desire, you may not use all of the seasoning packet.
Heat on low heat and stir until butter is melted and noodles are coated with creamy sauce.
Serve.
Broccoli Spaghetti Soup
Chop broccoli.
Bring a large pot of water to a boil. Stir in broccoli and salt and cook until just tender. Break up spaghetti and stir into the pot. Cook 8 to 10 minutes more, until pasta is al dente.
Serve in bowls topped with 1 tablespoon of olive (each bowl) and some freshly ground pepper.
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