Waffle 003

Prep Time: 10 minutes

Cook Time: 5 minutes

Yields: one of three diet plan meals

Description Edit

The amount of each ingredient was determined using the Diet Plan Calculator, which prescribed a 20% fat, 65% carbs and 15% protein diet plan for the author from the author's desired and existing body measurements.

Ingredients Edit

  • 200+/- grams Water

470 cal, 31.23% fat, 58.46% carb, 10.32% protein Edit

  • 14 grams watermelon
  • 15 grams vegetable oil
  • 84 grams wheat flour

614 cal, 21.25% fat, 66.94% carb, 11.81% protein Edit

  • 20 grams corn meal Mix
  • 13 grams vegetable oil
  • 126 grams wheat flour

Click here to match ingredients to your own diet plan... Edit


  • diet plan calculator
    • cloth tape measure
    • pound scale
    • birth certificate
  • hand mixer
  • silicon spatula
  • dry ingredient shaker/blender jar
  • 4 section, ~ 4 inch square waffle iron
  • gram scale

Directions Edit

  1. Mix dry ingredients thoroughly in shaker jar.
  2. Relocate to small mixing bowl.
  3. Add oil and let soak in while iron is preheating.
  4. Add water and blend with a hand mixer on low.
  5. Pour batter into waffle iron with help of silicon spatula.
  6. Cook until brown but avoid burning.
  7. Use lower heat setting and longer cook time for dryer waffle.

(Note: Four waffles are delicious without topping but eating only two waffles with ~80 grams (or 325 calorie) topping serves two instead of one. :-} )

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