Breakfast
791.6 Calories |
127.0g Carbs |
12.6g Fat |
51.5g Protein
1
serving
Apple Cinnamon Oatmeal Frittata
432.9 Calories |
67.9g Carbs |
11.2g Fat |
22.4g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
|
Apple Cinnamon Oatmeal Frittata
scaled to 1 serving
4 large
Egg white
1/2 cup
Oatmeal
4 ring
Apples, dried
1 tsp
Cinnamon
10 grams
Almonds
13 grams
Raisins
1 tsp
Vegetable oil
57 grams
Applesauce
Nonfat yogurt
490
g
Nonfat yogurt
Blueberries
148
g
Blueberries
|
Apple Cinnamon Oatmeal Frittata
Spray a shallow microwave-safe bowl with canola oil for 1 second.
Pour egg whites into the bowl. Stir in oats, dried apples, almonds, raisins and cinnamon.
Cover with plastic wraps, venting one side, and microwave on High for 3 to 4
minutes until egg whites are firm.
(Alternatively, this can be cooked on the stovetop in a skillet like a pancake.) Top with applesauce and serve.
|
Lunch
666.8 Calories |
29.7g Carbs |
32.7g Fat |
65.3g Protein
1
serving
Chicken and avocado salad
403.6 Calories |
12.0g Carbs |
25.0g Fat |
34.6g Protein
1
serving
PBJ Cottage Cheese
263.2 Calories |
17.7g Carbs |
7.7g Fat |
30.7g Protein
|
Chicken and avocado salad
scaled to 1 serving
1 can yields
Canned chicken
1/2 fruit
Avocados
2 sprigs
Fresh cilantro
0.2 lime yields
Lime juice
1 dash
Salt
4 leaf, large
Lettuce
PBJ Cottage Cheese
scaled to 1 serving
2 tsp
Strawberry jam
2 tsp
Peanut butter
1 cup,
Cottage cheese
|
Chicken and avocado salad
Chop the cilantro, cut up avocado.
Combine the chicken, avocado, cilantro, lime, and salt. (use only a squeeze of lime juice, and salt to taste).
Arrange the bib leaves, and serve the chicken salad on top
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
|
Dinner
716.8 Calories |
100.6g Carbs |
26.9g Fat |
28.0g Protein
1
serving
Creamy Pasta and Vegetables
320.8 Calories |
56.3g Carbs |
6.8g Fat |
12.9g Protein
2
serving
Peaches & Almond Butter on Toast
396.1 Calories |
44.2g Carbs |
20.1g Fat |
15.0g Protein
|
Creamy Pasta and Vegetables
scaled to 1 serving
1/16 tsp
Garlic powder
1/4 medium
Carrots
1/4 can , prepared
Cream of celery soup
1/4 cup flowerets
Broccoli
2 oz
Campbell's v8 100% vegetable juice
2 oz
Whole wheat pasta
1/16 tsp
Pepper
Peaches & Almond Butter on Toast
scaled to 2 serving
1 medium
Peaches
2 slice
Whole-wheat bread
2 tbsp
Almond butter
|
Creamy Pasta and Vegetables
Slice carrot evenly.
Prepare pasta according to package directions. Add broccoli and carrot for last 5 minutes of cooking time. Drain.
Mix vegetable juice, soup, garlic powder, pepper and pasta mixture and heat through, stirring occasionally.
Peaches & Almond Butter on Toast
Toast bread. While bread is toasting, cut half of a peach into slices.
Top toast with almond butter and sliced peaches. Enjoy!
|