REGULAR

MEAL 1
1/2 banana
1/4 cup egg whites
1 scoop vanilla
whey protein
powder
2 TBS vanilla
almond milk
unsweetened
1 tsp cinnamon
1 TBS ground flax
seed
TOTAL
GRAND TOTAL
FOR REGULAR
(M, W, F, Su)
RATIO by cals
GRAND TOTAL
FOR REGULAR
(T, Th, Sat)
RATIO by cals

Just in case you wanted to eat Tone It Up Protein Pancakes for all Breakfasts...
VEGETARIAN cals
cals
fat (g) carbs (g) protein (g) Notes
fat (g) carbs (g)
53
32

0
0

13
0

130

5
6

0
0

0
2

35
261

2
4

2
19

1502

1382

51
30.56%

25
16.28%

95
25.30%

126
36.47%

2
37

MEAL 1
1/2 banana
1/4 cup egg whites
1 scoop Trader Joes
vanilla soy protein
powder + water
2 TBS vanilla
almond milk
unsweetened
1 tsp cinnamon
1 TBS ground flax
seed
TOTAL

214
56.99%

GRAND TOTAL
FOR VEGETARIAN
(M, W, F, Su)
RATIO by cals

191
55.28%

GRAND TOTAL
FOR VEGETARIAN
(T, Th, Sat)
RATIO by cals

1 Mash banana first,

7 then mix everything
together! Skim milk
or soy milk can be
27 subbed. Then spray
pan w/ PAM or
EVOO. Dollop
0 batter on pan. Set
0 on low-medium
heat.

*Feel free to eat protein pancakes for all of your breakfasts. This is what the
overall macronutrient breakdown would look like.

protein (g) Notes

1 Mash banana first,
7 then mix everything
together! Skim milk
or soy milk can be
25 subbed. Then spray
pan w/ PAM or
EVOO. Dollop batter
0 on pan. Set on low0 medium heat.

53
32

0
0

13
0

120

1.5

5
6

0
0

0
2

35
251

2
3.5

2
18

2
35

1439

64
97
40.03% 26.96%

124
34.47%

1473

42
162
25.66% 43.99%

115
31.23%

*Feel free to eat protein pancakes for all of your breakfasts. This is what the
overall macronutrient breakdown would look like.