day 2
breakfast
Breakfast Parfait
Ingredients
· 8 ounce(s) yogurt, nonfat, Greek-style
· 1/4 cup(s) blueberries, or defrosted frozen
· 2 teaspoon pumpkin seeds, raw
· 1/4 cup(s) strawberries, or defrosted frozen, sliced
· 1 teaspoon honey
Preparation
In a small bowl or large cup place 4 ounces of yogurt to line the bottom. Layer blueberries and 1 teaspoon of pumpkin seeds on top of the yogurt, followed by the remaining 4 ounces of yogurt. Top with strawberries, honey, and remaining pumpkin seeds.
Serve cold.
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 217
Total Fat: 4 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 85 mg
Total Carbohydrate: 24 g
Dietary Fiber: 2 g
Protein: 22 g
lunch
Mexican Pizza
Ingredients
· 1/2 cup(s) pepper(s), red, bell, chopped
· 2 tablespoon pepper(s), green chile, diced
· 1 cup(s) spinach
· 1/4 cup(s) salsa, mild
· 1 tortilla(s), whole-wheat, low carb, 6 1/2 inch
· 6 ounce(s) chicken, breast (cooked), skinless
· 2 tablespoon cheese, mozzarella, low sodium, shredded
· 1/4 cup(s) avocado, sliced
Preparation
Preheat oven to 425 degrees. Spray pan with cooking spray. Heat over medium heat. Add bell pepper, green chiles and spinach to pan. Cook until spinach is wilted.
Spread salsa on tortilla and top with chicken and spinach mixture. Sprinkle with cheese and bake until cheese melts. Top with avocado slices.
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 511
Total Fat: 16 g
Saturated Fat: 4 g
Cholesterol: 152 mg
Sodium: 845 mg
Total Carbohydrate: 27 g
Dietary Fiber: 14 g
Protein: 63 g
snack
Yogurt With Blackberries
Ingredients
· 4 ounce(s) yogurt, fat-free, Greek-style, plain
· 1/3 cup(s) blackberries
Preparation
Spoon yogurt into a small bowl and top with blackberries.
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 81
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 42 mg
Total Carbohydrate: 9 g
Dietary Fiber: 2 g
Protein: 10 g
dinner
Herb-Coated Filet Mignon
Ingredients
· 8 ounce(s) beef, filet mignon, about 2 inches thick, trimmed of fat and cut into 2 portions
· 1 teaspoon oil, olive, extra virgin
· 1/8 teaspoon salt, Kosher
· 1/8 teaspoon freshly ground pepper
· 2 tablespoon fresh herbs, mixed, such as chives, parsley, chevril, tarragon, and/or thyme
· 1 teaspoon mustard, Dijon
Preparation
Preheat broiler.
Rub steaks with oil; sprinkle with salt and pepper. Place on a rack on a broiler pan.
Broil until an instant-read thermometer inserted into the steak registers 140°F for medium-rare, 15 to 20 minutes total, turning once halfway through cooking. Transfer to a cutting board; let rest for 5 minutes.
Place herbs on a plate. Coat the edges of the steaks evenly with mustard; then roll the edges in the herbs, pressing gently to adhere.
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 444
Total Fat: 26 g
Saturated Fat: 8 g
Cholesterol: 150 mg
Sodium: 368 mg
Total Carbohydrate: 2 g
Grilled Asparagus With Lemon
Ingredients
· 10 stalk(s) asparagus
· 1/4 teaspoon lemon juice
Preparation
Grill asparagus and sprinkle with lemon juice before serving
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 50
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 4 mg
Total Carbohydrate: 8 g
Dietary Fiber: 4 g
Protein: 4 g
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