Breakfast
918.8 Calories |
128.2g Carbs |
5.7g Fat |
97.0g Protein
4
pancakes
Protein oatmeal pancakes
918.8 Calories |
128.2g Carbs |
5.7g Fat |
97.0g 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
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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
984.6 Calories |
103.9g Carbs |
19.2g Fat |
103.9g Protein
2
serving
Curry Chicken Salad
406.3 Calories |
6.3g Carbs |
16.8g Fat |
53.9g Protein
1
serving
Quick Grapefruit
94.1 Calories |
23.8g Carbs |
0.3g Fat |
1.6g Protein
2
serving
Yogurt & Raisins
484.3 Calories |
73.7g Carbs |
2.1g Fat |
48.4g Protein
|
Curry Chicken Salad
scaled to 2 serving
1/3 tsp
Olive oil
1 breast
Chicken breast
1 stalks, large
Celery
2 2/3 tbsp
Light mayonnaise
2/3 tsp
Curry powder
Quick Grapefruit
scaled to 1 serving
1 medium
Grapefruit
1 tsp brownulated
Brown sugar
Yogurt & Raisins
scaled to 2 serving
16 oz
Nonfat greek yogurt
1/2 cup
Raisins
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Curry Chicken Salad
Dice celery.
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
Shred or dice chicken, based on your personal preference. Stir together with celery, mayonnaise, and curry powder.
Quick Grapefruit
Cut grapefruit in half to expose sections. Sprinkle with brown sugar and enjoy.
Yogurt & Raisins
Mix raisins into yogurt and enjoy!
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Dinner
971.3 Calories |
78.0g Carbs |
51.8g Fat |
52.2g Protein
4
tacos
Stir-Fried Steak Tacos
867.2 Calories |
50.7g Carbs |
51.5g Fat |
51.1g Protein
1
cup
(151 g)
Grapes
104.2 Calories |
27.3g Carbs |
0.2g Fat |
1.1g Protein
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Stir-Fried Steak Tacos
scaled to 4 tacos
1/2 lb
Beef tenderloin
1/2 tbsp
Chili powder
1/4 tsp, ground
Oregano
1/8 tsp
Sugar
4 tortilla
Tortillas
1/2 tbsp
Vegetable oil
1/2 medium
Onions
3/8 tsp
Salt
Grapes
151
g
Grapes
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Stir-Fried Steak Tacos
Cut the steak along the grain into 3-inch pieces, then slice each piece across the grain into 1/3-inch-thick strips.
Toss the steak in a medium bowl with the chili powder, oregano, sugar, 3/4 teaspoon salt and a few grinds of pepper.
Heat a large nonstick skillet over high heat. Meanwhile, wrap the 6" tortillas in a clean dishtowel, and microwave at 100 percent for 1 minute. Let sit, wrapped in the dishtowel, until ready to serve.
When the skillet is hot, add the oil. Add the seasoned steak in an even layer. Don't stir for 2 minutes, then give the steak a good stir and let cook until browned, about 1 1/2 minutes more. Transfer the steak to a medium bowl.
Immediately add the onions to the skillet, and stir until brown and slightly softened, about 1 1/2 minutes; transfer to the bowl with the steak, and stir to combine.
Wrap steak and onions into tortillas and enjoy!
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