DAY 1
BREAKFAST
PEPPER AND TURKEY BACON OMELET
Ingredients
· 1 cup(s) pepper(s), red, bell, chopped
· 2 slice(s) turkey bacon, nitrate-free, chopped
· 1 teaspoon oil, olive, extra virgin
· 1 large egg(s), whisked
· 2 large egg(s), whites, whisked
· 2 tablespoon cheese, cheddar, reduced-fat, shredded
· 1/8 teaspoon salt
· 1/8 teaspoon freshly ground pepper
Preparation
Spray nonstick skillet with cooking spray. Add peppers and sauté until soft, but not browned. Remove peppers from pan and set aside.
Add turkey bacon and oil to the pan and stir to coat. Add cooked peppers and pour in whisked eggs; reduce heat to medium-low and continue cooking, stirring constantly with a heatproof rubber spatula, until the egg is starting to set, about 20 seconds. Continue cooking, lifting the edges so the uncooked egg will flow underneath, until mostly set, about 30 seconds more.
Sprinkle cheese, salt and pepper over the omelet and continue cooking until the egg is completely set and the cheese is melted, about 2 minutes. Fold over using the spatula and serve
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 282
Total Fat: 13 g
Saturated Fat: 3 g
Cholesterol: 244 mg
Sodium: 984 mg
Total Carbohydrate: 10 g
Dietary Fiber: 3 g
Protein: 31 g
LUNCH
Salmon Salad With Blueberries
Ingredients
· 6 ounce(s) fish, salmon fillet, wild-caught
· 2 cup(s) lettuce, mixed greens
· 1 cup(s) tomato(es), chopped
· 2 tablespoon blueberries, fresh or defrosted frozen
· 1/2 ounce(s) cheese, feta, reduced-fat, crumbled
· 1/8 cup(s) onion(s), red, cut into 1/8 inch-thick slices separated into rings
· 2 tablespoon vinaigrette, raspberry, fat-free
Preparation
Heat pan over medium heat. Add salmon fillet, skin side down. Cook approximately 5-7 minutes, until fish is a light pink color.
Add salmon to salad greens.
Mix remaining ingredients.
Eat immediately.
Nutritional Information:
(per serving)
Calories: 441 ,
Saturated Fat: 4 g ,
Total Fat: 17 g ,
Carbs: 23 g ,
Dietary Fiber: 5 g ,
Protein: 50 g ,
Cholesterol: 125 mg ,
Sodium: 656 mg
(per serving)
Calories: 441 ,
Saturated Fat: 4 g ,
Total Fat: 17 g ,
Carbs: 23 g ,
Dietary Fiber: 5 g ,
Protein: 50 g ,
Cholesterol: 125 mg ,
Sodium: 656 mg
SNACK
Beef and Cheese-Filled Celery Stalks
Ingredients
· 2 ounce(s) roast beef, lean
· 1 ounce(s) cheese, provolone, reduced fat, divided into 2 slices
· 2 stalk(s) celery
Preparation
Layer one slice of roast beef and one slice of provolone and stuff into one celery stalk. Repeat with the remaining meat, cheese, and celery stalk.
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 186
Total Fat: 8 g
DINNER
Mexican Shrimp Cocktail
Ingredients
· 3 tablespoon lime juice
· 1/3 cup(s) onion(s), finely chopped
· 1/3 cup(s) cilantro, fresh, chopped
· 1 pounds shrimp, cooked, thawed and rinsed
· salt, to taste
Preparation
In a bowl, stir together lime juice, onion, and cilantro. Add the shrimp to the lime mixture and mix gently. Add salt to taste.
Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 104
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 243 mg
Sodium: 182 mg
Total Carbohydrate: 3 g
Dietary Fiber: 0 g
Protein: 23 g
Mexican Mole Pork Chops
Ingredients
· 4 pork, chops, bone-in, 1 1/2 inch thick
· 1/8 teaspoon paprika
· 2 teaspoon onion powder
· 1 teaspoon garlic
· 1 1/2 teaspoon cocoa powder, unsweetened
· 1/4 teaspoon pepper(s), chipotle chile, ground
· 1 dash(es) cinnamon, ground
· 1 dash(es) allspice, ground
· 1 tablespoon sugar, brown
Preparation
In small bowl, combine brown sugar, onion powder, cocoa, garlic powder, ground Chipotle pepper, paprika, cinnamon, and allspice; rub onto both sides of pork chops. Set aside for 30 minutes.
Preheat grill to 400 to 450 degrees F.
When ready to cook, spray light coat of cooking spray on pork chops to keep them from sticking to the grill. Place on hot grill. Cover; cook for 7 minutes per side or until internal temperature reaches 160º F using an instant-read thermometer.
Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 248
Total Fat: 9 g
Saturated Fat: 2 g
Cholesterol: 80 mg
Sodium: 213 mg
Total Carbohydrate: 15 g
Dietary Fiber: 1 g
Protein: 31 g
Fresh Tomato Salsa
Ingredients
· 2 medium tomato(es), seeded and diced
· 1 pepper(s), jalapeno, seeded and minced
· 2 tablespoon onion(s), red, finely chopped
· 2 tablespoon cilantro, fresh, chopped, or parsley
· 1 clove(s) garlic, minced
· 1 teaspoon lemon juice
· 1/4 teaspoon salt
Preparation
Combine all ingredients in a small bowl. Serve within 1 hour.
Serving Size: 1/2 cup
Nutrition Facts
Number of Servings: 3
Amount Per Serving
Calories: 24
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 202 mg
Total Carbohydrate: 6 g
Dietary Fiber: 2 g
Protein: 2 g
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