Breakfast
950.1 Calories |
157.2g Carbs |
22.9g Fat |
45.8g Protein
2
serving
Apple Cinnamon Oatmeal Frittata
865.7 Calories |
135.8g Carbs |
22.4g Fat |
44.7g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
|
Apple Cinnamon Oatmeal Frittata
scaled to 2 serving
8 large
Egg white
1 cup
Oatmeal
8 ring
Apples, dried
2 tsp
Cinnamon
20 grams
Almonds
26 grams
Raisins
2 tsp
Vegetable oil
114 grams
Applesauce
Blueberries
148
g
Blueberries
|
Apple Cinnamon Oatmeal Frittata
Spray a shallow microwave-safe bowl with canola oil for 1 second.
Pour egg whites into the bowl. Stir in oats, dried apples, almonds, raisins and cinnamon.
Cover with plastic wraps, venting one side, and microwave on High for 3 to 4
minutes until egg whites are firm.
(Alternatively, this can be cooked on the stovetop in a skillet like a pancake.) Top with applesauce and serve.
|
Lunch
983.0 Calories |
77.2g Carbs |
33.5g Fat |
89.9g Protein
2
rollup
Chicken Caesar Wraps
740.9 Calories |
62.5g Carbs |
27.7g Fat |
57.9g Protein
1
cup
Basic Protein Shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
|
Chicken Caesar Wraps
scaled to 2 rollup
1 cup, chopped or diced
Chicken, meat only
1 1/2 cup shredded
Lettuce
2 strip cooked
Bacon
2 1/2 tbsp
Parmesan cheese
1/4 cup
Caesar salad dressing
2 tortilla
Tortillas
Basic Protein Shake
scaled to 1 cup
30 grams
Whey protein powder
1 cup
Reduced fat milk
|
Chicken Caesar Wraps
Place roasted chicken, shredded lettuce, chopped bacon, and parmesan cheese into a large bowl. Add dressing and toss together.
Spoon filling onto tortillas, roll up, and enjoy!
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|
Dinner
950.9 Calories |
86.8g Carbs |
34.1g Fat |
75.9g Protein
1
serving
Peanut Noodles
424.5 Calories |
51.4g Carbs |
18.8g Fat |
14.6g Protein
2
serving
PBJ Cottage Cheese
526.4 Calories |
35.3g Carbs |
15.4g Fat |
61.3g Protein
|
Peanut Noodles
scaled to 1 serving
2 oz
Spaghetti
1 1/3 tbsp
Peanut butter
3/4 tsp
Vinegar
1/4 tsp
Ginger
1 tbsp
Soy sauce
1/16 tsp
Crushed red pepper flakes
1/4 tsp
Sugar
1 tbsp
Water
1/2 tbsp
Sesame oil
1/4 cup, chopped
Scallions
PBJ Cottage Cheese
scaled to 2 serving
4 tsp
Strawberry jam
4 tsp
Peanut butter
2 cup,
Cottage cheese
|
Peanut Noodles
Mince ginger. Slice green onions (white parts only). Heat water.
Cook pasta in a large pot of boiling water until done. Drain.
Meanwhile, combine oil and onions in a small skillet. Saute over low heat until tender. Add ginger; cook and stir for 1 to 2 minutes. Mix in peanut butter, soy sauce, water, vinegar, sugar, and red pepper flakes. Remove from heat.
Toss noodles with sauce, and serve.
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
|