Breakfast
369.9 Calories |
53.9g Carbs |
11.0g Fat |
16.4g Protein
2
pancake
Cinnamon-Peach Cottage Cheese Pancake
210.8 Calories |
20.9g Carbs |
8.7g Fat |
12.9g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
|
Cinnamon-Peach Cottage Cheese Pancake
scaled to 2 pancake
2/3 extra large
Egg
3/16 cup,
Cottage cheese
3/16 tsp
Vanilla extract
1 tsp
Butter
2 2/3 tbsp
Wheat flour
1/3 tsp
Sugar
3/16 dash
Salt
1/8 tsp
Baking soda
3/16 tsp
Cinnamon
1 1/3 tbsp
Reduced fat milk
3/16 medium
Peaches
Natural granola with raisins
41
g
Natural granola with raisins
|
Cinnamon-Peach Cottage Cheese Pancake
Shred the peach into tiny pieces. Mix eggs, cottage cheese, milk, vanilla, butter, and peach in a large bowl. Combine flour, sugar, salt, baking soda, and cinnamon in a small bowl. Stir flour mixture into the cottage cheese mixture until just combined.
Heat a lightly oiled griddle over medium-high heat. Drop batter by large spoonfuls onto the griddle, and cook until bubbles form and the edges are dry. Flip, and cook until browned on the other side. Repeat with remaining batter.
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Lunch
508.1 Calories |
54.9g Carbs |
31.0g Fat |
13.6g Protein
1
salad
Ole Salad
333.6 Calories |
32.5g Carbs |
23.5g Fat |
6.6g Protein
1
serving
Carrots with Hummus
174.5 Calories |
22.4g Carbs |
7.5g Fat |
7.1g Protein
|
Ole Salad
scaled to 1 salad
1 cup, chopped or sliced
Tomatoes
1/2 cup, sliced
Zucchini
1/2 cup
Corn
3/16 cup chopped
Onions
1/2 fruit
Avocados
1/2 tbsp
Olive oil
1 1/2 tbsp
Pepper or hot sauce
1 tbsp
Lemon juice
1/4 tsp
Garlic powder
1/8 tsp, ground
Cumin
1/2 dash
Salt
Carrots with Hummus
scaled to 1 serving
5 tbsp
Hummus
1 cup strips or slices
Carrots
|
Ole Salad
Chop up the tomatoes, zucchini, green onions, and slice the avocado. Combine everything in a large bowl with the corn.
Whisk together the hot sauce, olive oil (or vegetable oil), lemon juice, garlic powder, salt, and cumin. Toss gently with the vegetables.
For best results, chill 3-4 hours before serving, or eat right away if you're in a hurry.
Carrots with Hummus
Dip carrots into hummus, eat.
|
Dinner
375.4 Calories |
7.6g Carbs |
16.7g Fat |
45.1g Protein
1
serving
Seared Salmon with Balsamic Glaze
375.4 Calories |
7.6g Carbs |
16.7g Fat |
45.1g Protein
|
Seared Salmon with Balsamic Glaze
scaled to 1 serving
8 oz
Atlantic salmon
1 tbsp
Water
1 tsp packed
Brown sugar
3/8 tbsp
Lemon juice
0 tbsp
Balsamic vinegar
1/2 tsp
Vegetable oil
|
Seared Salmon with Balsamic Glaze
Stir together vinegar, water, lemon juice, and brown sugar.
Pat salmon dry and season with salt and pepper.
Heat oil in a 12-inch nonstick skillet over moderately high heat until hot but not smoking. Increase heat to high and sear salmon, skin sides up, until well browned, about 4 minutes. Turn fish over and sear until just cooked through, 3 to 4 minutes more.
Transfer salmon to plates and carefully add vinegar mixture to skillet (liquid will bubble vigorously and steam). Simmer, stirring, until thickened and reduced to about 1/3 cup, about 2 minutes.
Spoon glaze over salmon.
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