Breakfast
792.1 Calories |
157.4g Carbs |
10.0g Fat |
28.5g Protein
4
crepes
Strawberry Crepes
416.7 Calories |
67.4g Carbs |
7.9g Fat |
19.2g Protein
2
melon, medium (about 5" dia)
(1.1 kg)
Melons
375.4 Calories |
90.1g Carbs |
2.1g Fat |
9.3g Protein
|
Strawberry Crepes
scaled to 4 crepes
2 2/3 tbsp
Wheat flour
2/3 extra large
Egg
1/3 cup
Wheat flour
1/2 cup
Reduced fat milk
1/3 tsp
Vanilla extract
1/4 cup
Vanilla yogurt
1/2 cup, sliced
Strawberries
Melons
2
melon, medium (about 5" dia)
Melons
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Strawberry Crepes
In a large bowl, whisk together eggs and flour (combine both type of flour). Gradually add in milk and vanilla, stirring to combine.
Lightly coat a 6-7 inch nonstick pan with cooking spray and place over medium heat.
Pour 3T of batter per crepe onto the frying pan. Tilt the pan until the bottom is coated evenly.
Cook for 30 seconds until the bottom is lightly browned. Flip and cook for another 30 seconds.
Fill each crepe with 1 T yogurt and 2 T strawberries. Roll and serve.
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Lunch
800.1 Calories |
105.4g Carbs |
6.2g Fat |
83.3g Protein
2
ball
No-Bake Pumpkin, Raisin, Oatmeal Balls
101.9 Calories |
24.4g Carbs |
0.5g Fat |
2.0g Protein
2
serving
Cottage Cheese & Grapes
429.6 Calories |
39.6g Carbs |
4.8g Fat |
57.1g Protein
1
serving
Yogurt & Dried Mango
268.6 Calories |
41.3g Carbs |
0.9g Fat |
24.1g Protein
|
No-Bake Pumpkin, Raisin, Oatmeal Balls
scaled to 2 ball
2 2/3 tbsp
Oatmeal
1/16 cup
Raisins
3/16 tsp
Pumpkin pie spice
3/16 tsp
Vanilla extract
7/8 tbsp
Pumpkin
1/2 tbsp
Honey
Cottage Cheese & Grapes
scaled to 2 serving
2 cup,
Cottage cheese
1 cup
Grapes
Yogurt & Dried Mango
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 1/2 oz
Mangos
|
No-Bake Pumpkin, Raisin, Oatmeal Balls
Have a serving plate ready near your work area. In medium bowl, combine oats, raisins and pumpkin spice. Add pumpkin, vanilla and honey. With clean hands, mix ingredients until well blended. Scoop 2 tsp of dough into your palm and roll into a ball (you may need to add a few drops of water to get the perfect consistency). Repeat until you have used all the dough.
Serve right away or refrigerate in a covered container up to 1 week.
Cottage Cheese & Grapes
Cut grapes in half. Mix grapes with cottage cheese and serve.
Yogurt & Dried Mango
Chop up dried mango and mix into yogurt. Enjoy!
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Dinner
1088.0 Calories |
15.7g Carbs |
54.1g Fat |
130.6g Protein
2
serving
Cheesy Chicken and Spinach
1016.5 Calories |
15.4g Carbs |
49.3g Fat |
124.4g Protein
1
serving
Easy Hard-Boiled Eggs
71.5 Calories |
0.4g Carbs |
4.8g Fat |
6.3g Protein
|
Cheesy Chicken and Spinach
scaled to 2 serving
2 tbsp
Olive oil
4 half breast
Chicken breast
2 cup
Spinach
2 cup cherry tomatoes
Cherry tomatoes
2 oz
Mozzarella cheese
Easy Hard-Boiled Eggs
scaled to 1 serving
1 large
Egg
|
Cheesy Chicken and Spinach
Heat olive oil in a skillet over medium-high heat. Add chicken, cooking about 5-7 minutes. Flip chicken and continue to cook another 5-7 minutes until internal temperatures reaches 165F / 74C.
While the chicken is cooking, cut up tomatoes and spinach in to bite sized pieces.
Sauté vegetables in pan, season with garlic and salt as desired.
Shred or grate preferred cheese, like mozzarella, and add to pan.
When chicken is done cooking remove it from heat. You can either smother the chicken or stuff it with the vegetables mix.
Easy Hard-Boiled Eggs
Place eggs in a pot; pour enough water over the eggs to cover. Cover and turn stove to high; bring to a boil; turn off heat and place pot on a cool burner. Let the pot sit with the cover on for 15 minutes. Meanwhile, fill a large bowl halfway with cold water; transfer the eggs from the pot to the cold water. Replace the water with cold water as needed to keep cold until the eggs are completely cooled. Chill in refrigerator at least 2 hours before peeling.
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