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
445.5 Calories |
43.7g Carbs |
13.1g Fat |
41.6g Protein
1
sandwich
Hummus on Rye
203.5 Calories |
29.0g Carbs |
7.3g Fat |
9.6g Protein
1
cup
Basic Protein Shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
|
Hummus on Rye
scaled to 1 sandwich
1/4 cup
Hummus
2 slice
Rye bread
1 slice
Pickles
1 slice, medium
Tomatoes
1 leaf outer
Lettuce
Basic Protein Shake
scaled to 1 cup
30 grams
Whey protein powder
1 cup
Reduced fat milk
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Hummus on Rye
This is a pretty simple, nutritious, and satisfying sandwich. If you are a big eater you can add some additional hummus.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
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Dinner
381.4 Calories |
13.6g Carbs |
13.3g Fat |
50.8g Protein
1
hen
Broiled Cornish Hens
312.7 Calories |
9.0g Carbs |
8.1g Fat |
48.2g Protein
6
spears
Roasted asparagus
68.8 Calories |
4.7g Carbs |
5.2g Fat |
2.6g Protein
|
Broiled Cornish Hens
scaled to 1 hen
1/2 tsp
Allspice
1 bird
Cornish game hens, meat only
1 tsp
Lemon juice
1 1/2 tsp
Molasses
Roasted asparagus
scaled to 6 spears
6 spear, large
Asparagus
1/8 tsp
Salt
3/8 tbsp
Olive oil
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Broiled Cornish Hens
To prepare, remove the backbones from the hens, then flatten and pat dry.
Preheat the broiler. In a small bowl stir together the molasses, the lemon juice, the allspice, and salt and pepper to taste. Arrange the hens skin side down on a lightly oiled rack of a broiler pan and brush them with some of the molasses mixture.
Broil the hens about 4 inches from the heat, brushing them once with some of the remaining molasses mixture, for 10 minutes, turn them, and broil them for 4 minutes more. Brush the hens with the remaining molasses mixture and broil them for 4 to 5 minutes more, or until they are golden brown and cooked through.
Roasted asparagus
Preheat oven to 425F.
Cut off the woody bottom part of the asparagus spears and discard.
With a vegetable peeler, peel off the skin on the bottom 2-3 inches of the spears. This keeps the asparagus from being all "stringy"
Place asparagus on foil-lined baking sheet and drizzle with olive oil.
Sprinkle with salt
With your hands, roll the asparagus around until they are evenly coated with oil and salt.
Roast for 10-15 minutes, depending on the thickness of your stalks and how tender you like them.
They should be tender when pierced with the tip of a knife.
The tips of the spears will get very brown but watch them to prevent burning.
They are great plain, but sometimes I serve them with a light vinaigrette if we need something acidic to balance out our meal.
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