Breakfast
996.1 Calories |
120.3g Carbs |
21.8g Fat |
86.9g Protein
4
pancakes
Cinnamon Oatmeal Pancakes
469.9 Calories |
79.0g Carbs |
6.5g Fat |
30.9g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
2
slice
Buttered Toast
242.9 Calories |
23.9g Carbs |
13.5g Fat |
7.1g 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
Nonfat greek yogurt
480
g
Nonfat greek yogurt
Buttered Toast
scaled to 2 slice
2 slice
Whole-wheat bread
1 tbsp
Butter
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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.
Buttered Toast
Toast bread to desired doneness.
Spread butter across until evenly distributed.
Enjoy!
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Lunch
1121.0 Calories |
53.6g Carbs |
89.4g Fat |
37.8g Protein
1
serving
Savory chickpea salad
293.0 Calories |
22.8g Carbs |
18.0g Fat |
7.6g Protein
1
cup, whole
(143 g)
Almonds
828.0 Calories |
30.8g Carbs |
71.4g Fat |
30.2g Protein
|
Savory chickpea salad
scaled to 1 serving
5 1/3 oz
Chickpeas
1 2/3 tbsp
Vegan Mayo
1 tsp
Pickle relish
1/3 dash
Pepper
1/3 dash
Salt
1/3 stalks, large
Celery
Almonds
143
g
Almonds
|
Savory chickpea salad
Chop the celery.
Drain the chickpeas and place in a bowl. Mash with a potato masher (or large fork).
Add all of the remaining ingredients and blend.
Can be served as a salad with lettuce and/or crackers or as a sandwich.
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Dinner
1011.7 Calories |
118.1g Carbs |
30.5g Fat |
75.4g Protein
1
serving
Fettuccine alfredo
400.7 Calories |
43.8g Carbs |
20.4g Fat |
14.5g Protein
6
spears
Roasted asparagus
68.8 Calories |
4.7g Carbs |
5.2g Fat |
2.6g Protein
2
serving
Cottage Cheese & Raisins
542.2 Calories |
69.7g Carbs |
4.9g Fat |
58.2g Protein
|
Fettuccine alfredo
scaled to 1 serving
1/8 cup, fluid
Heavy whipping cream
5/8 tbsp
Butter
1/8 tsp
Pepper
0.031 tsp
Salt
3 tbsp
Parmesan cheese
2 oz
Whole wheat pasta
Roasted asparagus
scaled to 6 spears
6 spear, large
Asparagus
1/8 tsp
Salt
3/8 tbsp
Olive oil
Cottage Cheese & Raisins
scaled to 2 serving
1/2 cup
Raisins
2 cup,
Cottage cheese
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Fettuccine alfredo
Bring a large pot of heavily salted water to a boil. Add the pasta, stir to separate the noodles, and cook according to the package directions until al dente (ideally, use fettuccine noodles).
Meanwhile, heat the cream and butter in a large frying pan over medium heat until the butter has melted and the mixture has come to a simmer. Add 1/4 cup of the Parmesan and the measured pepper and salt and whisk until smooth. Remove the pan from the heat until the pasta is ready.
Reserve 1 cup of the pasta water and drain the fettuccine. Add the noodles to the frying pan and return the pan to low heat. Add 2/3 cup of the reserved pasta water and 1 cup of the remaining Parmesan. Toss with tongs until all of the cheese has melted, adding additional pasta water as needed to reach the desired sauce consistency. Taste and season with salt and pepper. Serve immediately, saving the remaining 1/4 cup Parmesan for sprinkling.
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.
Cottage Cheese & Raisins
Mix raisins into cottage cheese and enjoy!
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