day 7
breakfast
Scrambled Eggs and Cheese on Whole-Wheat Toast
Ingredients
· 2 large egg(s)
· 2 large egg(s), whites
· 3 teaspoon milk, fat-free
· 1/8 teaspoon salt
· 3 tablespoon cheese, cheddar, low-fat, shredded
· 1 slice(s) bread, whole-wheat, light
Preparation
Heat a medium non-stick frying pan to a setting just above medium.
In a medium metal or glass mixing bowl, whisk the eggs and egg whites with the milk, salt, and cheese. Beat vigorously for 2 minutes.
Coat the frying pan with cooking spray and add the egg mixture. Do not stir immediately. Wait until the first hint of setting begins. Using a spatula or a flat wooden spoon, push eggs toward center while tilting skillet to distribute runny parts. Continue this motion as the eggs continue to set. Break apart large pieces as they form with your spoon or spatula. When there are no longer runny parts of the egg flip over all the eggs and allow the eggs to cook 15 to 25 seconds longer.
Transfer eggs to serving plates and serve with toast.
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 260
Total Fat: 12 g
Saturated Fat: 4 g
Cholesterol: 428 mg
Sodium: 799 mg
Total Carbohydrate: 11 g
Dietary Fiber: 4 g
Protein: 28 g
Strawberries
Ingredients
· 1 cup(s) strawberries, sliced in half
Preparation
Place strawberries in a bowl and serve.
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 49
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 2 mg
Total Carbohydrate: 12 g
Dietary Fiber: 3 g
Protein: 1 g
LUNCH
Turkey and Cheese Sandwich
Ingredients
· 2 tablespoon mustard, Dijon
· 2 slice(s) bread, whole-wheat, light
· 5 ounce(s) turkey breast, roasted, sliced, skinless
· 2 slice(s) cheese, provolone, reduced fat
· 2 slice(s) tomato(es)
Preparation
Spread mustard on both slices of bread. Top one slice of bread with turkey, cheese, and sliced tomato. Top with other slice of bread and serve.
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 379
Total Fat: 9 g
Saturated Fat: 4 g
Cholesterol: 138 mg
Sodium: 986 mg
Total Carbohydrate: 20 g
Dietary Fiber: 7 g
Protein: 57 g
Red Pepper Slices
Ingredients
· 1 cup(s) pepper(s), red, bell, sliced
Preparation
Serve sliced peppers on a plate.
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 24
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 4 mg
Total Carbohydrate: 6 g
Dietary Fiber: 2 g
Protein: 1 g
SNACK
Cottage Cheese
Ingredients
· 1 cup(s) cottage cheese, low-fat
Preparation
Spoon cottage cheese into a dish and enjoy!
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 162
Total Fat: 2 g
Saturated Fat: 1 g
Cholesterol: 9 mg
Sodium: 29 mg
Total Carbohydrate: 6 g
Dietary Fiber: 0 g
Protein: 28 g
DINNER
Lemon Tilapia
Ingredients
· 20 ounce(s) fish, tilapia, cleaned
· 1 small onion, white, thinly sliced
· 1/8 teaspoon oregano, dried
· 1 teaspoon thyme, fresh, chopped
· 1/8 teaspoon salt
· 1/8 teaspoon freshly ground pepper
· 1 lemon, juiced
· 1 teaspoon oil, olive, extra virgin
Preparation
Preheat oven to 400 degrees F.
Cut a piece of aluminum foil so it is big enough to cover the fish.
Place the cleaned fish in the middle of the foil and top with the sliced onion. Add the oregano, thyme, salt, and pepper to the fish and top with the juice of the lemon and the olive oil.
Fold the foil over the fish on all sides, closing the fish inside. Bake in the oven for 30-40 minutes, or until the fish is cooked through. Carefully open the fish packet when serving.
Nutrition Facts
Number of Servings: 2
Amount Per Serving
Calories: 315
Total Fat: 7 g
Saturated Fat: 2 g
Cholesterol: 142 mg
Sodium: 294 mg
Total Carbohydrate: 6 g
Dietary Fiber: 1 g
Protein: 57 g
Zucchini and Mushroom Sauté
Ingredients
· 2 teaspoon oil, olive, extra virgin
· 2 small zucchini, julienned
· 1 1/2 cup(s) mushrooms, sliced
· 2 teaspoon basil, fresh, chopped
· salt, to taste
· freshly ground pepper, to taste
Preparation
Heat oil in a large nonstick skillet over high heat. Add zucchini and cook, stirring, for 2 minutes. Add mushrooms and basil and cook, stirring, until softened, about 1 minute. Season with salt and pepper.
Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 37
Total Fat: 3 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 80 mg
Total Carbohydrate: 3 g
Dietary Fiber: 1 g
Protein: 2 g
Baked Sweet Potato
Ingredients
· 1 small potato(es), sweet
Preparation
Pierce sweet potato with fork and microwave until cooked through (about 5 -6 minutes). Place on a plate, peel if desired.
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 54
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 22 mg
Total Carbohydrate: 12 g
Dietary Fiber: 2 g
Protein: 1 g
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