Breakfast
336.1 Calories |
31.2g Carbs |
8.0g Fat |
33.4g Protein
1
pancake
Oat & cottage pancakes
198.9 Calories |
12.4g Carbs |
7.5g Fat |
19.4g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
|
Oat & cottage pancakes
scaled to 1 pancake
Nonfat yogurt
245
g
Nonfat yogurt
|
Oat & cottage pancakes
Combine eggs, oatmeal, cottage cheese, and vanilla extract in a bowl and blend together.
Spray skillet with cooking spray. Pour batter in a pan (about 1/4 cup for each).
Cook pancakes, brown on each sides.
|
Lunch
401.7 Calories |
50.4g Carbs |
5.3g Fat |
39.6g Protein
1
sandwich
Barbecue tuna sandwich
360.0 Calories |
44.6g Carbs |
4.4g Fat |
36.2g Protein
1
serving
Cherry Tomato, Dill, & Anchovy Salad
41.7 Calories |
5.8g Carbs |
1.0g Fat |
3.4g Protein
|
Barbecue tuna sandwich
scaled to 1 sandwich
Cherry Tomato, Dill, & Anchovy Salad
scaled to 1 serving
|
Barbecue tuna sandwich
Get yourself your can of tuna and drain it, then put it in a bowl. Put 4 tbsp of your BBQ sauce on top of the tuna and mix well.
Put the bowl in the microwave with a paper towel covering it (to keep everything clean) for 1 minute. Take out of the microwave and place on your bun, you've now got pulled tuna! It tastes a lot like pulled pork, so enjoy! Toast bun for a crispier sandwich.
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
252.6 Calories |
11.5g Carbs |
8.5g Fat |
34.3g Protein
1
serving
Chicken Stir-Fry
192.7 Calories |
6.0g Carbs |
4.8g Fat |
31.1g Protein
1
serving
Fried Broccoli
59.9 Calories |
5.5g Carbs |
3.7g Fat |
3.2g Protein
|
Chicken Stir-Fry
scaled to 1 serving
Fried Broccoli
scaled to 1 serving
|
Chicken Stir-Fry
Heat the chicken stock or broth in a non-stick wok over medium-high heat. Chop the vegetables.
Cut the chicken into strips or chunks and add to the wok (or any other protein choice - tofu, lamb, beef, shrimp). Cook until almost done.
Add the vegetables, cayenne pepper and ginger, cook until tender.
Seperately, quickly scramble the egg and then it mix through the stir-fry thorougly.
Serve hot.
Fried Broccoli
Rinse and pat dry the broccoli.
Heat the olive oil in a large skillet over medium heat, add the crushed red pepper and heat 1 minute. Cook and stir the broccoli in the skillet until it begins to get crispy, 5 to 7 minutes. Season with salt to serve.
|