Breakfast
459.4 Calories |
64.1g Carbs |
2.9g Fat |
48.5g Protein
2
pancakes
Protein oatmeal pancakes
459.4 Calories |
64.1g Carbs |
2.9g Fat |
48.5g Protein
|
Protein oatmeal pancakes
scaled to 2 pancakes
30 grams
Whey protein powder
5 large
Egg white
1/4 tsp
Cinnamon
1 small
Banana
1/3 cup
Blueberries
1/2 cup
Oatmeal
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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
439.6 Calories |
66.4g Carbs |
3.6g Fat |
40.2g Protein
1
serving
Mexican Cottage Cheese Salad
334.5 Calories |
39.4g Carbs |
3.2g Fat |
38.9g Protein
1
medium (7" to 7-7/8" long)
(118 g)
Banana
105.0 Calories |
27.0g Carbs |
0.4g Fat |
1.3g Protein
|
Mexican Cottage Cheese Salad
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Salsa
1/2 cup
Canned black beans
2 cup shredded
Lettuce
Banana
1
medium (7" to 7-7/8" long)
Banana
|
Mexican Cottage Cheese Salad
Mix salsa, cottage cheese, and black beans together well. Serve on top of lettuce and enjoy.
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Dinner
353.5 Calories |
5.4g Carbs |
19.7g Fat |
37.1g Protein
1
serving
Broiled Mackerel with Onion and Pickle Butter
353.5 Calories |
5.4g Carbs |
19.7g Fat |
37.1g Protein
|
Broiled Mackerel with Onion and Pickle Butter
scaled to 1 serving
1/16 stick
Butter
0.022 fruit without seeds
Lemons
1/16 tsp
Salt
1/16 cup, chopped
Pickles
2/3 tsp
Dijon mustard
1 fillet
Mackerel
1/16 tsp
Pepper
1 1/3 onion
Onions
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Broiled Mackerel with Onion and Pickle Butter
Set out butter and allow to soften. Finely chop pickles and cocktail onions.
Preheat broiler. Oil a large shallow baking pan.
Stir together cocktail onions, pickles, mustard, butter, 1/4 teaspoon salt, and 3/4 teaspoon pepper in a small bowl.
Arrange fish, skin sides down, in baking pan and sprinkle with remaining 1/4 teaspoon salt and 3/4 teaspoon pepper. Spread butter mixture on fish and broil 5 to 6 inches from heat until fish is just cooked through, 4 to 6 minutes.
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