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Doug's Chili Cheese Tuna Surprise Sandwich

Ingredients:

1/2 serving (approx. 15) Chili Cheese Fritos (crushed)
2 tbsp of Ranch Salad Dressing (fat-free or regular)
2 slices of Whole Wheat Bread
1- 6 oz can of Tuna in water

Preparation:

Drain Tuna
Combine Frito crumbs, Tuna & Ranch in a medium size bowl
Spread on Bread and eat

Nutritional Information:

	Calories	Protein	Carbohydrates	Fat
Fat-free Ranch	370 cal.	38 g.	41 g.	6 g.
Percentage of calories		41%	44%	15%

Regular Ranch	442 cal.	39 g.	31 g.	18 g.
Percentage of calories		35%	37%	28%

For variety substitute a different flavor or type of chip or crackers. Same goes for the salad dressing.

Watching your carbs, skip the bread and eat it right out of the bowl.
(subtract 120 calories, 22 g. carbs, 1 g. fat & 4 g. protein)

Printable

High Protein Pancakes

Blend the following with a hand mixer or blender:

4 egg whites
1/4 cup cottage cheese (small curd)
1/2 cup oats
1 teaspoon cinnamon
5 packets of apartame (or sweetner of choice)

Pour and cook just like regular pancakes.

	Calories	Protein	Carbohydrates	Fat
Nutritional Info:	266 cal.	26 g.	32 g.	4 g.
Percentage of calories		39%	48%	13%

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