Breakfast
781.7 Calories |
147.5g Carbs |
4.4g Fat |
51.6g Protein
2
pancakes
Protein oatmeal pancakes
459.4 Calories |
64.1g Carbs |
2.9g Fat |
48.5g Protein
2
medium (3" dia)
(364 g)
Apples
189.3 Calories |
50.3g Carbs |
0.6g Fat |
0.9g Protein
1
serving
Fruit Salad
133.0 Calories |
33.1g Carbs |
0.9g Fat |
2.1g Protein
|
Protein oatmeal pancakes
scaled to 2 pancakes
30 grams
Whey protein powder
5 large
Egg white
1/4 tsp
Cinnamon
1 small
Banana
1/3 cup
Blueberries
1/2 cup
Oatmeal
Apples
2
medium (3" dia)
Apples
Fruit Salad
scaled to 1 serving
1 cup, halves
Strawberries
1 cup
Blueberries
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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!
Fruit Salad
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Lunch
788.9 Calories |
46.7g Carbs |
31.5g Fat |
79.8g Protein
2
serving
Cream Cheese Pickles
304.8 Calories |
17.3g Carbs |
19.9g Fat |
15.7g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
|
Cream Cheese Pickles
scaled to 2 serving
2 large
Pickles
1/2 cup
Cream cheese
5/8 oz
Cured beef, thin-sliced beef
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
|
Cream Cheese Pickles
Spread or pat cream cheese around each pickle. Wrap 2 sheets of meat around each pickle. Refrigerate pickles overnight, slice before serving.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
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Dinner
766.3 Calories |
23.4g Carbs |
51.8g Fat |
56.7g Protein
1
fillet
7 minutes "Quick Broiled Salmon"
348.4 Calories |
2.0g Carbs |
19.4g Fat |
39.6g Protein
2
serving
Peanut Butter & Celery
417.9 Calories |
21.4g Carbs |
32.4g Fat |
17.2g Protein
|
7 minutes "Quick Broiled Salmon"
scaled to 1 fillet
7 oz
Atlantic salmon
1 1/2 tbsp
Lemon juice
1/2 clove
Garlic
1/2 tbsp
Olive oil
Peanut Butter & Celery
scaled to 2 serving
4 tbsp
Peanut butter
4 stalks, large
Celery
|
7 minutes "Quick Broiled Salmon"
PREP:
Cut salmon in half (or buy two 1/2 fillets)
Preheat broiler on high and place an all stainless steel skillet or cast iron pan under the heat for about 10 minutes to get it very hot. Pan should be 5 to 7 inches from the heat source
While pan is heating, chop or press garlic and let sit for 5 minutes
Rub salmon with 2 tsp fresh lemon juice, salt, and pepper. (you can broil with skin on, just takes a minute or two longer. Skin peels off after cooking)
Using a hot pad, pull pan away from heat and place Salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes, depending on thickness. Test with a fork for done-ness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.
Dress with olive oil, 1 tbsp lemon juice, garlic and salt and pepper to taste.
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
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