Breakfast
1106.5 Calories |
173.3g Carbs |
6.8g Fat |
101.7g Protein
4
pancakes
Protein oatmeal pancakes
918.8 Calories |
128.2g Carbs |
5.7g Fat |
97.0g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
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Protein oatmeal pancakes
scaled to 4 pancakes
60 grams
Whey protein powder
10 large
Egg white
1/2 tsp
Cinnamon
2 small
Banana
2/3 cup
Blueberries
1 cup
Oatmeal
Melons
1
melon, medium (about 5" dia)
Melons
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Protein oatmeal pancakes
Put the following ingredients (in this order, if you have blender blades on the bottom) into a blender: Oats, Whey Protein Powder, Cinnamon, Egg Whites.
Start heating up a medium to large size pan (10"-12") on medium-high heat. If you want, you can heat up two pans to cook both pancakes at the same time.
Blend until mixture is roughly uniform. You will might have to scoop whey powder off the sides of the blender because it sticks with egg whites.
If your pan is not non-stick, use your favorite no calorie non-stick spray or a little bit of oil on the heated pan, and pour the mixture onto the pan. These ingredients yield about 2 large pancakes, so use half of mixture for one. *Notice, blended oats are still denser than other ingredients, so they might settle on the bottom. Mix them up before pouring again.*
When the sides of a pancake start to look dry and start to curl up a little, flip it over and let the other side cook. It should look lightly brown when cooked well. Also, while pancakes are cooking, slice up a banana into about 0.5" slices.
When pancakes are done, put banana slices on one half of a pancakes, then spread blueberries on the same side, and fold a pancakes in half. Eat it like a taco!
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Lunch
1114.0 Calories |
121.4g Carbs |
41.5g Fat |
68.3g Protein
2
serving
Seaweed Salad
152.6 Calories |
16.8g Carbs |
9.5g Fat |
1.9g Protein
1
cup
(122 g)
Granola
596.6 Calories |
65.0g Carbs |
29.4g Fat |
18.1g Protein
2
serving
Yogurt & Strawberries
364.8 Calories |
39.6g Carbs |
2.7g Fat |
48.2g Protein
|
Seaweed Salad
scaled to 2 serving
1/2 cup slices
Cucumber
1/2 cup strips or slices
Carrots
3/16 cup, chopped
Cabbage
1 tbsp
Rice wine vinegar
2/3 tbsp
Sesame oil
0 tsp
Honey
3/16 tsp
Salt
1/3 cup
Seaweed
Granola
122
g
Granola
Yogurt & Strawberries
scaled to 2 serving
16 oz
Nonfat greek yogurt
2 cup, halves
Strawberries
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Seaweed Salad
Soak seaweed in 3 cups of water for 5 minutes
Thinly slice carrots, cucumber, and cabbage
Strain water from seaweed
Mix and serve
Yogurt & Strawberries
Mixed sliced strawberries with yogurt and enjoy!
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Dinner
1133.0 Calories |
129.8g Carbs |
59.1g Fat |
31.4g Protein
2
serving
Penne with Roasted Asparagus and Balsamic
1087.3 Calories |
121.4g Carbs |
58.3g Fat |
28.1g Protein
1
serving
Zucchini Spears
45.8 Calories |
8.4g Carbs |
0.9g Fat |
3.3g Protein
|
Penne with Roasted Asparagus and Balsamic
scaled to 2 serving
1/2 cup
Asparagus
1/2 tbsp
Olive oil
1 tsp
Salt
1/4 tsp
Pepper
5 oz
Whole wheat pasta
1/4 cup
Balsamic vinegar
1/4 tsp brownulated
Brown sugar
1/2 stick
Butter
2 2/3 tbsp
Parmesan cheese
Zucchini Spears
scaled to 1 serving
1/16 tsp
Salt
13/16 large
Zucchini
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Penne with Roasted Asparagus and Balsamic
Heat the oven to 400°. Snap the tough ends off the asparagus and discard them. Cut the spears into 1-inch pieces. Put the asparagus on a baking sheet and toss with the oil and 1/4 teaspoon each of the salt and pepper. Roast until tender, about 10 minutes.
Meanwhile, put the vinegar in a small saucepan. Simmer and reduce down until approximately 3 tablespoons remain. Stir in the brown sugar and the remaining 1/4 teaspoon pepper. Remove from the heat.
Cook the penne in a large pot of boiling, salted water until just done, about 13 minutes. Drain the pasta and toss with the butter (cut into pieces), vinegar reduction, asparagus, Parmesan, and the remaining 1 3/4 teaspoons salt. Serve with additional Parmesan.
http://www.foodandwine.com/recipes/penne-with-roasted-asparagus-and-balsamic-butter
Zucchini Spears
Cut zucchini lengthwise and cut into 1/4 inch wedges.
Cook zucchini in boiling salted water until tender, about 3-5 minutes. Drain and sprinkle with salt.
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