Breakfast
1125.9 Calories |
182.5g Carbs |
6.6g Fat |
99.0g Protein
4
pancakes
Protein oatmeal pancakes
918.8 Calories |
128.2g Carbs |
5.7g Fat |
97.0g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g Protein
2
serving
Cinnamon Apple Bites
161.0 Calories |
43.2g Carbs |
0.5g Fat |
1.0g 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
Strawberries
144
g
Strawberries
Cinnamon Apple Bites
scaled to 2 serving
2 medium
Apples
1 tsp
Cinnamon
|
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!
Cinnamon Apple Bites
Cut up apple (with or without skin - your choice) into bite sized chunks.
Put the chopped apple into a container with a lid (ex. an empty margarine container).
Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
Eat and enjoy immediately.
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Lunch
967.8 Calories |
117.8g Carbs |
8.1g Fat |
109.3g Protein
1
smoothie
Tropical protein smoothie
424.8 Calories |
76.9g Carbs |
2.2g Fat |
28.4g Protein
2
serving
Cottage Cheese & Honeydew Melon
389.2 Calories |
28.4g Carbs |
4.8g Fat |
56.9g Protein
1
serving
Yogurt with Radishes & Dill
153.8 Calories |
12.4g Carbs |
1.0g Fat |
24.0g Protein
|
Tropical protein smoothie
scaled to 1 smoothie
1 1/2 cup
Orange juice
1 medium
Banana
1 scoop
Whey protein powder
1/2 cup, halves
Strawberries
6 cube
Ice cubes
Cottage Cheese & Honeydew Melon
scaled to 2 serving
2 cup,
Cottage cheese
1 cup, balls
Melons
Yogurt with Radishes & Dill
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup slices
Radishes
1/2 tsp
Dill weed
1 dash
Salt
1 dash
Pepper
|
Tropical protein smoothie
Use unflavored protein powder, add 6 ice cubes, blend for 30 seconds.
Cottage Cheese & Honeydew Melon
Mix cottage cheese with melon balls 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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Dinner
1141.7 Calories |
106.6g Carbs |
48.4g Fat |
66.1g Protein
2
serving
Roasted Salmon
484.8 Calories |
0.4g Carbs |
27.0g Fat |
56.5g Protein
1
serving
Peanut butter s'mores
193.5 Calories |
32.0g Carbs |
6.7g Fat |
2.9g Protein
1
serving
Jeera (Cumin) Rice
463.4 Calories |
74.2g Carbs |
14.7g Fat |
6.7g Protein
|
Roasted Salmon
scaled to 2 serving
10 oz
Atlantic salmon
2 tsp
Olive oil
1 tsp, leaves
Tarragon
1 tbsp chopped
Chives
Peanut butter s'mores
scaled to 1 serving
2 regular
Marshmallows
2 cracker
Graham crackers
1 package 0.6 oz 1 cup
Reese's peanut butter cups
Jeera (Cumin) Rice
scaled to 1 serving
1/4 tsp, whole
Cumin
1 tbsp
Vegetable oil
1/2 dash
Salt
1/2 cup
White rice
7/8 cup
Water
|
Roasted Salmon
PREPARATION: Chop chives.
Preheat oven to 425°F.
Rub salmon all over with 1 teaspoon oil and season with salt and pepper. Roast, skin side down, on a foil-lined baking sheet in upper third of oven until fish is just cooked through, about 12 minutes. Cut salmon in half crosswise, then lift flesh from skin with a metal spatula and transfer to a plate. Discard skin, then drizzle salmon with oil and sprinkle with herbs.
Peanut butter s'mores
Cook the marshmallows over an open flame or hot coals until they are browned outside, and soft all the way through, 2 to 4 minutes.
Place the marshmallows on top of one of the graham cracker squares. Place the peanut butter cup on top of the marshmallows. Top with the last graham cracker square.
Jeera (Cumin) Rice
Heat the oil in a medium size saucepan over a medium-high heat. Drop in the cumin seeds, and cook until they splutter. Do not allow the cumin seeds to burn or become really dark brown in color. Add the rice and fry it in the oil for about 1 minute.
Add the water and salt and bring to a boil. Once the water is boiling, reduce the heat to low and cover the saucepan. Cook the rice for approximately 15 minutes. If you feel the rice is getting burnt near the base of the pan as it cooks, one trick is to place the saucepan on another flat pan or griddle which is directly on the flame. Toss with a fork.
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