Breakfast
987.1 Calories |
111.2g Carbs |
10.5g Fat |
113.4g Protein
2
serving
Oatmeal Cottage Cheese Pancakes
611.7 Calories |
71.8g Carbs |
7.8g Fat |
62.5g Protein
2
cup, whole
(288 g)
Strawberries
92.2 Calories |
22.1g Carbs |
0.9g Fat |
1.9g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
|
Oatmeal Cottage Cheese Pancakes
scaled to 2 serving
1 cup
Oatmeal
1 cup,
Cottage cheese
2 tsp
Vanilla extract
8 large
Egg white
Strawberries
288
g
Strawberries
Nonfat greek yogurt
480
g
Nonfat greek yogurt
|
Oatmeal Cottage Cheese Pancakes
Blend all ingredients in blender.
Spray skillet with cooking spray and cook just like"silver dollar" pancakes, a few small ones at a time.
Top with your favorite pancake topping!
|
Lunch
1268.7 Calories |
119.7g Carbs |
44.3g Fat |
95.9g Protein
3
rollup
Chicken Caesar Wraps
1111.4 Calories |
93.8g Carbs |
41.6g Fat |
86.8g Protein
2
medium (approx 2-3/4" long, 2-1/2 dia.)
(238 g)
Red bell pepper
73.8 Calories |
14.4g Carbs |
0.7g Fat |
2.4g Protein
2
serving
Cherry Tomato, Dill, & Anchovy Salad
83.5 Calories |
11.6g Carbs |
2.0g Fat |
6.7g Protein
|
Chicken Caesar Wraps
scaled to 3 rollup
1 1/2 cup, chopped or diced
Chicken, meat only
2 1/4 cup shredded
Lettuce
3 strip cooked
Bacon
3 3/4 tbsp
Parmesan cheese
3/8 cup
Caesar salad dressing
3 tortilla
Tortillas
Red bell pepper
2
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
Cherry Tomato, Dill, & Anchovy Salad
scaled to 2 serving
2 cup cherry tomatoes
Cherry tomatoes
1/2 oz, boneless
Anchovy
1 tsp
Dill
|
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!
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
1101.9 Calories |
50.6g Carbs |
38.7g Fat |
132.3g Protein
2
serving
Maple Glazed Salmon
617.8 Calories |
21.2g Carbs |
27.1g Fat |
68.3g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
|
Maple Glazed Salmon
scaled to 2 serving
1 tbsp
Maple syrups
1 tbsp
Hoisin sauce
1 tsp
Dijon mustard
1/4 tsp
Pepper
12 oz
Atlantic salmon
1 tsp
Vegetable oil
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
|
Maple Glazed Salmon
Preheat broiler.
Combine first 4 ingredients in a small bowl; stir with a whisk.
Place salmon, skin side down, on a broiler pan coated with oil. Brush with maple mixture. Broil 10 to 12 minutes or until fish flakes easily when tested with a fork, brushing with maple mixture after 5 minutes and again after 10 minutes.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|