Breakfast
1078.1 Calories |
86.3g Carbs |
76.7g Fat |
28.0g Protein
2
pancakes
Cinnamon Oatmeal Pancakes
235.0 Calories |
39.5g Carbs |
3.2g Fat |
15.5g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
|
Cinnamon Oatmeal Pancakes
scaled to 2 pancakes
2 large
Egg white
1/2 tsp
Cinnamon
1/4 tsp
Nutmeg
1 dash
Salt
1/2 cup
Oatmeal
1/2 tsp
Baking powder
1 tsp
Aspartame
6 tbsp
Reduced fat milk
Natural granola with raisins
41
g
Natural granola with raisins
Pecans
99
g
Pecans
|
Cinnamon Oatmeal Pancakes
Combine oats with all the other ingredients in a bowl and mix well until a batter forms.
If you use large eggs you may find you needs to add a spoonful more of oatmeal to keep the batter from being too runny.
Spray pan with cooking spray or lightly oil the pan.
Spoon batter into pan and cook over medium heat just like regular pancakes.
If your carb limit allows it, topping suggestions include: warm crushed pineapple (my favorite), applesauce, fresh berries and yogurt.
|
Lunch
1128.9 Calories |
57.1g Carbs |
83.4g Fat |
44.0g Protein
2
serving
Tomato & Basil Salad
954.4 Calories |
34.7g Carbs |
75.9g Fat |
37.0g Protein
1
serving
Carrots with Hummus
174.5 Calories |
22.4g Carbs |
7.5g Fat |
7.1g Protein
|
Tomato & Basil Salad
scaled to 2 serving
5 tomato
Roma tomatoes
5 tbsp, chopped
Basil
1 cup, chopped
Onions
1 cup, diced
Mozzarella cheese
4 tsp
Balsamic vinegar
4 tbsp
Olive oil
1 dash
Pepper
1 dash
Salt
Carrots with Hummus
scaled to 1 serving
5 tbsp
Hummus
1 cup strips or slices
Carrots
|
Tomato & Basil Salad
Wash and dice tomatoes.
Chop fresh basil.
Peel and dice onion.
Combine vinegar, oil, basil and toss to taste in a large bowl.
Add tomatoes, onion, cheese and toss to coat.
You can serve right away or you can let sit for about an hour in the fridge to marry the flavours.
Carrots with Hummus
Dip carrots into hummus, eat.
|
Dinner
1211.2 Calories |
116.7g Carbs |
23.2g Fat |
131.5g Protein
2
serving
Barbeque Chicken
688.8 Calories |
72.0g Carbs |
18.7g Fat |
54.9g Protein
1
serving
Cottage Cheese & Grapes
214.8 Calories |
19.8g Carbs |
2.4g Fat |
28.6g Protein
2
serving
Yogurt with Radishes & Dill
307.6 Calories |
24.9g Carbs |
2.1g Fat |
48.0g Protein
|
Barbeque Chicken
scaled to 2 serving
2/3 cup
Barbecue sauce
1 tbsp
Butter
1 tbsp
Worcestershire sauce
2/3 tsp
Garlic powder
2 half breast
Chicken breast
Cottage Cheese & Grapes
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Grapes
Yogurt with Radishes & Dill
scaled to 2 serving
16 oz
Nonfat greek yogurt
2 cup slices
Radishes
1 tsp
Dill weed
2 dash
Salt
2 dash
Pepper
|
Barbeque Chicken
Cut chicken breast into strips. Melt butter in a saucepan over medium heat. Stir barbeque sauce, Worcestershire sauce, and garlic powder together with the melted butter. Stir chicken into the sauce mixture to coat.
Place cover on saucepan and simmer until the chicken pieces are cooked through and no longer pink in the middle, 3 to 5 minutes. Remove cover and spoon sauce over chicken pieces; continue cooking until sauce thickens, about 4 minutes more.
Cottage Cheese & Grapes
Cut grapes in half. Mix grapes with cottage cheese and serve.
Yogurt with Radishes & Dill
Chop radishes. Mix into yogurt with dill and a dash of salt and pepper. Enjoy!
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