Breakfast
857.6 Calories |
99.5g Carbs |
20.5g Fat |
70.2g Protein
2
pancake
Oat & cottage pancakes
397.9 Calories |
24.8g Carbs |
15.1g Fat |
38.8g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Oat & cottage pancakes
scaled to 2 pancake
2 2/3 large
Egg
1/3 cup
Oatmeal
2/3 cup
Cottage cheese
2/3 tsp
Vanilla extract
2/3 spray
Pam cooking spray
Natural granola with raisins
82
g
Natural granola with raisins
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Oat & cottage pancakes
Combine eggs, oatmeal, cottage cheese, and vanilla extract in a bowl and blend together.
Spray skillet with cooking spray. Pour batter in a pan (about 1/4 cup for each).
Cook pancakes, brown on each sides.
|
Lunch
824.2 Calories |
65.3g Carbs |
16.2g Fat |
103.0g Protein
2
shake
Coconut Milk Protein Shake
720.0 Calories |
38.0g Carbs |
15.9g Fat |
101.9g Protein
1
cup
(151 g)
Grapes
104.2 Calories |
27.3g Carbs |
0.2g Fat |
1.1g Protein
|
Coconut Milk Protein Shake
scaled to 2 shake
120 grams
Whey protein powder
2 cup
Pure Coconut Milk
4 tbsp
Cocoa
Grapes
151
g
Grapes
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
|
Dinner
773.7 Calories |
63.7g Carbs |
53.0g Fat |
17.7g Protein
1
serving
Pasta la Checca
360.1 Calories |
48.8g Carbs |
14.7g Fat |
8.9g Protein
2
serving
Easy Fried Spinach
356.1 Calories |
9.5g Carbs |
34.8g Fat |
6.1g Protein
1
serving
Balsamic Asparagus
57.5 Calories |
5.4g Carbs |
3.5g Fat |
2.7g Protein
|
Pasta la Checca
scaled to 1 serving
1/2 cloves, minced
Garlic
1 cup cherry tomatoes
Cherry tomatoes
1/4 dash
Pepper
2 oz
Spaghetti
1/4 dash
Salt
1/4 cup
Arugula
1 tbsp
Olive oil
Easy Fried Spinach
scaled to 2 serving
1 1/3 tbsp
Vegetable oil
1 1/3 tbsp
Butter
2/3 package
Spinach
2 2/3 cloves, minced
Garlic
Balsamic Asparagus
scaled to 1 serving
6 spear, large
Asparagus
3/4 tsp
Olive oil
0.031 tsp
Pepper
3/4 tsp
Balsamic vinegar
|
Pasta la Checca
PREPARATION: Finely chop/mince garlic cloves.
Cook the pasta until al dente.
Meanwhile, in a large bowl, squeeze the tomatoes to break them up (it's faster than chopping, and your kid will likely love joining in).
Add the garlic, oil, arugula (if using), salt, and pepper; set aside.
Drain the pasta (reserving 1/2 cup of the water) and toss it with the tomatoes. If the pasta is still a little dry, add some of the cooking water.
Let sit until the heat from the pasta has cooked the tomatoes and garlic slightly and wilted the arugula, 1 to 2 minutes. Serve warm or at room temperature.
Easy Fried Spinach
Melt the butter with the canola oil in a large skillet over medium heat until it stops bubbling. This allows the water from the butter to evaporate. Add the garlic; cook and stir for about 2 minutes, until it is just beginning to brown. Put in the spinach leaves and cook for about 5 minutes while stirring, until the leaves are dark and are about 1/4 of their original size.
Balsamic Asparagus
Prepare asparagus by washing and snapping off tough end.
Heat oil in frying pan.
Add asparagus and keep moving around in pan until changes colour (approx 3-5 minutes) add balsamic vinegar and the pepper sprinkling over all of the asparagus.
Remove from heat and cover for a few minutes to let flavours develop. Serve.
|