Breakfast
1176.2 Calories |
138.4g Carbs |
18.9g Fat |
111.4g Protein
3
serving
Oatmeal Cottage Cheese Pancakes
917.6 Calories |
107.7g Carbs |
11.7g Fat |
93.8g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
1
slice
Buttered Toast
121.5 Calories |
12.0g Carbs |
6.7g Fat |
3.5g Protein
|
Oatmeal Cottage Cheese Pancakes
scaled to 3 serving
1 1/2 cup
Oatmeal
1 1/2 cup,
Cottage cheese
3 tsp
Vanilla extract
12 large
Egg white
Nonfat yogurt
245
g
Nonfat yogurt
Buttered Toast
scaled to 1 slice
1 slice
Whole-wheat bread
1/2 tbsp
Butter
|
Oatmeal Cottage Cheese Pancakes
Blend all ingredients in blender.
Spray skillet with cooking spray and cook just like"silver dollar" pancakes, a few small ones at a time.
Top with your favorite pancake topping!
Buttered Toast
Toast bread to desired doneness.
Spread butter across until evenly distributed.
Enjoy!
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Lunch
1154.6 Calories |
63.8g Carbs |
57.9g Fat |
103.2g Protein
2
serving
Quick Nori Roll with Cucumber and Avocado
463.8 Calories |
25.1g Carbs |
29.0g Fat |
31.1g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
1
serving
Cauliflower and Tahini
206.8 Calories |
9.3g Carbs |
17.3g Fat |
8.1g Protein
|
Quick Nori Roll with Cucumber and Avocado
scaled to 2 serving
2 sheets
Seaweed
1 cup slices
Cucumber
1/2 fruit
Avocados
4 slice
Tofu
1/2 cup
Alfalfa sprouts
2 tbsp
Soy sauce
2 tsp
Sesame seeds
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
Cauliflower and Tahini
scaled to 1 serving
1 cup chopped,
Cauliflower
2 Tbsp
Sesame Tahini
|
Quick Nori Roll with Cucumber and Avocado
Place a sheet of nori on a clean and dry cutting board, shiny side down and longest edge facing you.
Starting from the left edge, arrange the cucumber slices in overlapping rows on the nori, leaving a 1-inch margin of uncovered nori at right edge. Sprinkle with sesame seeds.
Arrange avocado, tofu, sprouts in an even, vertical pattern, 2 inches from the left edge.
Rotate the cutting board by a quarter of a turn counter-clockwise so the uncovered strip of nori is furthest from you. Using both hands, start rolling the sheet of nori from the edge closest to you, folding it up and over filling, then rolling it tightly away from you.
Just as you're about to reach the uncovered strip of nori at the end, dip your fingertips in water and dab the nori lightly so it will stick and create a seal.
Slice into halves or thick slices using a sharp chef knife. Serve with soy sauce for dipping.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
Cauliflower and Tahini
Chop the cauliflower lovingly, to retain some of the florets.
Serve cauliflower pieces with tahini for dipping. Enjoy!
|
Dinner
1114.6 Calories |
44.5g Carbs |
50.8g Fat |
118.2g Protein
2
serving
Healthy Caesar Salad
921.0 Calories |
12.5g Carbs |
44.1g Fat |
115.3g Protein
1
serving
Peanut butter s'mores
193.5 Calories |
32.0g Carbs |
6.7g Fat |
2.9g Protein
|
Healthy Caesar Salad
scaled to 2 serving
2 tbsp
Caesar salad dressing
6 cup
Spinach
2 breast
Chicken breast
2 tbsp
Olive oil
2 tbsp
Parmesan cheese
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
|
Healthy Caesar Salad
Prepare chicken breast by first pounding with a kitchen mallet or the back of a heavy jar until it is all approximately the same thickness. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side. The internal temperature should be 165° Fahrenheit.
In a separate container, mix the low-fat Caesar salad dressing with remaining olive oil.
Combine spinach, shredded chicken breast, parmesan cheese and dressing into a bowl and serve.
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.
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