Breakfast
586.0 Calories |
96.8g Carbs |
3.5g Fat |
50.0g Protein
2
pancakes
Protein oatmeal pancakes
459.4 Calories |
64.1g Carbs |
2.9g Fat |
48.5g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g Protein
1
serving
Cinnamon Apple Bites
80.5 Calories |
21.6g Carbs |
0.2g Fat |
0.5g 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
Strawberries
144
g
Strawberries
Cinnamon Apple Bites
scaled to 1 serving
1 medium
Apples
1/2 tsp
Cinnamon
|
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!
Cinnamon Apple Bites
Cut up apple (with or without skin - your choice) into bite sized chunks.
Put the chopped apple into a container with a lid (ex. an empty margarine container).
Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
Eat and enjoy immediately.
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Lunch
662.2 Calories |
39.2g Carbs |
38.9g Fat |
41.8g Protein
1
serving
Tomato & Basil Salad
477.2 Calories |
17.3g Carbs |
37.9g Fat |
18.5g Protein
1
serving
Yogurt & Applesauce
185.0 Calories |
21.9g Carbs |
1.0g Fat |
23.3g Protein
|
Tomato & Basil Salad
scaled to 1 serving
2 1/2 tomato
Roma tomatoes
2 1/2 tbsp, chopped
Basil
1/2 cup, chopped
Onions
1/2 cup, diced
Mozzarella cheese
2 tsp
Balsamic vinegar
2 tbsp
Olive oil
1/2 dash
Pepper
1/2 dash
Salt
Yogurt & Applesauce
scaled to 1 serving
1/2 cup
Applesauce
8 oz
Nonfat greek yogurt
|
Tomato & Basil Salad
Wash and dice tomatoes.
Chop fresh basil.
Peel and dice onion.
Combine vinegar, oil, basil and toss to taste in a large bowl.
Add tomatoes, onion, cheese and toss to coat.
You can serve right away or you can let sit for about an hour in the fridge to marry the flavours.
Yogurt & Applesauce
Mix together and enjoy!
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Dinner
675.5 Calories |
16.1g Carbs |
58.9g Fat |
21.7g Protein
1
serving
Broiled Lamb Chops with Mint Chimichurri
675.5 Calories |
16.1g Carbs |
58.9g Fat |
21.7g Protein
|
Broiled Lamb Chops with Mint Chimichurri
scaled to 1 serving
2 tbsp
Olive oil
3/4 tbsp
Water
1 chop, excluding refuse
Lamb loin
1/4 clove
Garlic
1 1/3 tbsp
Vinegar
1/2 cup
Spearmint
3/16 tsp
Cinnamon
1/4 package
Peas
1/2 tbsp
Butter
1/2 cup
Parsley
|
Broiled Lamb Chops with Mint Chimichurri
Cook chops: Preheat broiler.
Stir together cinnamon and 11/2 teaspoon each of salt and pepper in a bowl, then rub over chops. Broil in a 4-sided sheet pan 3 to 4 inches from heat, turning once,
8 to 10 minutes total for medium-rare.
Meanwhile, make chimichurri and cook peas: With motor running, drop garlic
into food processor and finely chop. Add remaining sauce ingredients and
1/2 teaspoon salt and pulse until herbs are finely chopped. Transfer to a bowl.
Cook peas in water and butter in a small saucepan over medium-high heat, covered, stirring once or twice, until just tender, about 3 minutes.
Serve chops drizzled with a little chimichurri and serve peas and remaining chimichurri on the side.
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