Breakfast
713.4 Calories |
112.9g Carbs |
20.2g Fat |
29.4g Protein
1
serving
Apple Cinnamon Oatmeal Frittata
432.9 Calories |
67.9g Carbs |
11.2g Fat |
22.4g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
1
slice
Buttered Toast
121.5 Calories |
12.0g Carbs |
6.7g Fat |
3.5g 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
Natural granola with raisins
41
g
Natural granola with raisins
Buttered Toast
scaled to 1 slice
1 slice
Whole-wheat bread
1/2 tbsp
Butter
|
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.
Buttered Toast
Toast bread to desired doneness.
Spread butter across until evenly distributed.
Enjoy!
|
Lunch
781.3 Calories |
22.2g Carbs |
40.9g Fat |
76.0g Protein
1
serving
Spicy Chicken Celery Sticks
341.7 Calories |
11.3g Carbs |
17.2g Fat |
33.5g Protein
1
serving
Protein-boosted Yogurt
439.6 Calories |
10.9g Carbs |
23.7g Fat |
42.6g Protein
|
Spicy Chicken Celery Sticks
scaled to 1 serving
1 can yields
Canned chicken
2 tbsp
Light mayonnaise
1/2 tsp
Garlic powder
1/4 tsp
Salt
3 stalks, large
Celery
2 tbsp
Pepper or hot sauce
Protein-boosted Yogurt
scaled to 1 serving
1 scoop
Whey protein powder
8 oz
Greek yogurt
|
Spicy Chicken Celery Sticks
Combine chicken, mayo, garlic powder, salt and hot sauce in a small bowl and mix until well combined.
Cut celery stalks in half. Stuff each stalk with the chicken mixture and serve.
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
|
Dinner
765.3 Calories |
47.0g Carbs |
48.1g Fat |
36.6g Protein
1
serving
Turkey Reubens
765.3 Calories |
47.0g Carbs |
48.1g Fat |
36.6g Protein
|
Turkey Reubens
scaled to 1 serving
1/2 tbsp
Ketchup
1/2 cup
Sauerkraut
2 slice, regular
Rye bread
3 oz
Turkey ham
2 2/3 tbsp
Light mayonnaise
1 tsp
Vinegar
2 slice
Swiss cheese
1/2 tbsp
Pickle relish
1 1/2 tbsp
Butter
|
Turkey Reubens
Whisk together mayonnaise, ketchup, relish, vinegar, and 1/8 teaspoon each of salt and pepper. Spread on bread and make sandwiches with turkey, sauerkraut, and cheese.
Melt butter in a 12-inch nonstick skillet over medium heat, then cook sandwiches, turning once, until bread is golden and cheese is melted, about 6 minutes total.
|