Breakfast
209.2 Calories |
44.1g Carbs |
1.9g Fat |
8.2g Protein
1
serving
Cinnamon Oatmeal Pancakes
114.6 Calories |
19.0g Carbs |
1.6g Fat |
7.7g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Cinnamon Oatmeal Pancakes
scaled to 1 serving
1 large
Egg white
1/4 tsp
Cinnamon
1/8 tsp
Nutmeg
1/2 dash
Salt
1/8 tsp
Baking powder
1 1/2 fl oz
Reduced fat milk
1/4 tsp
Sugar
1/4 cup
Oatmeal
Apples
1
medium (3" dia)
Apples
|
Cinnamon Oatmeal Pancakes
Combine oats with all the other ingredients in a bowl and mix well until a batter forms.
If using large eggs you may find you need to add an extra spoonful of oatmeal to keep 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.
Topping suggestions: warm crushed pineapple, applesauce, fresh berries and yogurt.
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Lunch
412.8 Calories |
21.4g Carbs |
9.4g Fat |
54.2g Protein
1
serving
Beer Grilled Shrimp
149.6 Calories |
3.7g Carbs |
1.7g Fat |
23.5g Protein
1
serving
PBJ Cottage Cheese
263.2 Calories |
17.7g Carbs |
7.7g Fat |
30.7g Protein
|
Beer Grilled Shrimp
scaled to 1 serving
6 oz
Shrimp
1/4 can or bottle
Beer
3/4 tsp
Garlic
PBJ Cottage Cheese
scaled to 1 serving
2 tsp
Strawberry jam
2 tsp
Peanut butter
1 cup,
Cottage cheese
|
Beer Grilled Shrimp
Whisk the beer and garlic together in a bowl, toss in the shrimp, then pour everything into a resealable plastic bag. Squeeze out excess air, and seal the bag. Place the bag into a bowl to catch any leaks, then marinate in the refrigerator for at least 2 hours.
Heat a cast iron grill pan over medium-high heat until it begins to smoke. Remove the shrimp from the marinade, and shake off excess. Discard the remaining marinade. Cook the shrimp until the shells turn pink and they are no longer translucent in the center, about 5 minutes.
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
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Dinner
404.6 Calories |
60.0g Carbs |
5.6g Fat |
30.4g Protein
1
serving
Mexican chickpea salad
136.0 Calories |
18.7g Carbs |
4.8g Fat |
6.3g Protein
1
serving
Yogurt & Dried Mango
268.6 Calories |
41.3g Carbs |
0.9g Fat |
24.1g Protein
|
Mexican chickpea salad
scaled to 1 serving
1/4 large whole
Tomatoes
1/16 cup, sliced
Onions
1/2 tsp
Olive oil
3/4 tsp
Lemon juice
1/4 tsp, ground
Cumin
1/16 tsp
Chili powder
1/16 tsp
Salt
4 oz
Chickpeas
1/16 cup
Fresh cilantro
Yogurt & Dried Mango
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 1/2 oz
Mangos
|
Mexican chickpea salad
In a bowl, whisk the oil, lemon juice, cumin, chili powder, and salt.
Rise and drain the chickpeas, and add to the bowl.
Add tomatoes, onions, avocado (if using), cilantro, and toss until combined.
Serve right away or refrigerate for up to 2 days.
Yogurt & Dried Mango
Chop up dried mango and mix into yogurt. Enjoy!
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