Breakfast
517.2 Calories |
89.3g Carbs |
11.7g Fat |
23.5g Protein
1
serving
Apple Cinnamon Oatmeal Frittata
432.9 Calories |
67.9g Carbs |
11.2g Fat |
22.4g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
|
Apple Cinnamon Oatmeal Frittata
scaled to 1 serving
4 large
Egg white
1/2 cup
Oatmeal
4 ring
Apples, dried
1 tsp
Cinnamon
10 grams
Almonds
13 grams
Raisins
1 tsp
Vegetable oil
57 grams
Applesauce
Blueberries
148
g
Blueberries
|
Apple Cinnamon Oatmeal Frittata
Spray a shallow microwave-safe bowl with canola oil for 1 second.
Pour egg whites into the bowl. Stir in oats, dried apples, almonds, raisins and cinnamon.
Cover with plastic wraps, venting one side, and microwave on High for 3 to 4
minutes until egg whites are firm.
(Alternatively, this can be cooked on the stovetop in a skillet like a pancake.) Top with applesauce and serve.
|
Lunch
533.3 Calories |
42.7g Carbs |
16.6g Fat |
52.2g Protein
1
rollup
Chicken Caesar Wraps
370.5 Calories |
31.3g Carbs |
13.9g Fat |
28.9g Protein
1
serving
Yogurt & Banana chips
162.8 Calories |
11.4g Carbs |
2.8g Fat |
23.2g Protein
|
Chicken Caesar Wraps
scaled to 1 rollup
1/2 cup, chopped or diced
Chicken, meat only
3/4 cup shredded
Lettuce
1 strip cooked
Bacon
1 1/4 tbsp
Parmesan cheese
2 tbsp
Caesar salad dressing
1 tortilla
Tortillas
Yogurt & Banana chips
scaled to 1 serving
8 oz
Nonfat greek yogurt
0.2 oz
Banana chips
|
Chicken Caesar Wraps
Place roasted chicken, shredded lettuce, chopped bacon, and parmesan cheese into a large bowl. Add dressing and toss together.
Spoon filling onto tortillas, roll up, and enjoy!
Yogurt & Banana chips
Chop up banana chips and mix into yogurt. Enjoy!
|
Dinner
395.2 Calories |
47.1g Carbs |
5.9g Fat |
40.3g Protein
1
cup
Veggie-Tuna-Mac
200.7 Calories |
32.9g Carbs |
3.5g Fat |
11.8g Protein
1
serving
Cottage Cheese & Honeydew Melon
194.6 Calories |
14.2g Carbs |
2.4g Fat |
28.5g Protein
|
Veggie-Tuna-Mac
scaled to 1 cup
1 1/3 oz
Whole wheat pasta
3/16 can
Tuna
3/16 medium
Red bell pepper
1 stalks, large
Celery
1/16 large
Onions
13/16 tsp
Dijon mustard
1/2 tsp
Olive oil
Cottage Cheese & Honeydew Melon
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup, balls
Melons
|
Veggie-Tuna-Mac
Prepare pasta according to directions.
Dice all vegetables.
Combine ingredients in a large mixing bowl. Makes a really filling lunch that's easy to pack.
Cottage Cheese & Honeydew Melon
Mix cottage cheese with melon balls and serve.
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