Breakfast
1056.0 Calories |
147.0g Carbs |
6.2g Fat |
111.1g Protein
4
pancakes
Protein oatmeal pancakes
918.8 Calories |
128.2g Carbs |
5.7g Fat |
97.0g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
|
Protein oatmeal pancakes
scaled to 4 pancakes
60 grams
Whey protein powder
10 large
Egg white
1/2 tsp
Cinnamon
2 small
Banana
2/3 cup
Blueberries
1 cup
Oatmeal
Nonfat yogurt
245
g
Nonfat yogurt
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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
1124.7 Calories |
97.9g Carbs |
22.6g Fat |
132.3g Protein
1
cup
Red bean salad
198.2 Calories |
27.6g Carbs |
5.7g Fat |
9.5g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
2
serving
Cottage Cheese & Peaches
442.5 Calories |
40.9g Carbs |
5.3g Fat |
58.7g Protein
|
Red bean salad
scaled to 1 cup
1/2 medium
Scallions
2/3 tbsp
Parsley
1 tsp
Olive oil
3/16 dash
Salt
3/16 dash
Pepper
3/16 cup, sliced
Red bell pepper
2/3 cup
Kidney beans
3/16 stalks, large
Celery
3/16 cup
Red pepper relish
1/2 tsp
Vinegar
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
Cottage Cheese & Peaches
scaled to 2 serving
2 cup,
Cottage cheese
2 medium
Peaches
|
Red bean salad
Chop celery, seed and chop red pepper, drain canned kidney beans, chop scallions and parsley.
Combine all ingredients in a medium bowl and toss well; adjust seasonings.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
Cottage Cheese & Peaches
Cut peach in half and remove pit.
Cut peach into bite-size pieces and mix with cottage cheese. Enjoy!
|
Dinner
1069.6 Calories |
70.9g Carbs |
45.8g Fat |
94.8g Protein
2
serving
French Dip Sandwich
828.3 Calories |
45.4g Carbs |
33.8g Fat |
83.5g Protein
2
serving
Radishes with Hummus
241.3 Calories |
25.5g Carbs |
12.1g Fat |
11.3g Protein
|
French Dip Sandwich
scaled to 2 serving
1 tbsp
Butter
1/2 shallot
Shallots
1/2 tbsp
Wheat flour
1 can
Beef broth soup
12 oz
Roast Beef
2 roll
French rolls
1/2 dash
Salt
1/2 dash
Pepper
Radishes with Hummus
scaled to 2 serving
2 cup slices
Radishes
1/2 cup
Hummus
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French Dip Sandwich
Chop shallot (or onion). In a large, shallow skillet over moderate heat, melt butter. Add shallots to butter and saute 2 minutes. Add flour to butter and shallot and cook a minute longer. Whisk in beef broth in a slow stream. Bring sauce to a bubble and allow to simmer over low heat until ready to serve with sandwiches.
Pile meat loosely across your cutting board or a large work surface. Season meat with salt and black pepper. Set out 4 small soup cups for dipping sauce, 4 dinner plates and 4 split torpedo rolls. To assemble, using a pair of kitchen tongs, dip meat into loose au jus sauce and pile into rolls. Set small cups with extra dipping sauce along side the sandwiches.
Recipe courtesy Rachael Ray
Radishes with Hummus
Cut radishes into rounds and eat with hummus.
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