day 6
breakfast
Eggs and Turkey Bacon
Ingredients
· 2 large egg(s), hard boiled, use whites only
· 3 slice(s) turkey bacon, nitrate-free
Preparation
Peel hard-boiled eggs and discard the yolks (or save for another use). Set aside the egg whites.
Place the bacon between two paper towels on a paper plate. Microwave on high 4–5 minutes, just until the bacon is crisp.
Serve the eggs and bacon together
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 138
Total Fat: 3 g
Saturated Fat: 0 g
Cholesterol: 45 mg
Sodium: 740 mg
Total Carbohydrate: 1 g
Dietary Fiber: 0 g
Protein: 25 g
Orange
Ingredients
· 1 small orange(s)
Preparation
Section orange and enjoy.
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 45
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 0 mg
Total Carbohydrate: 11 g
Dietary Fiber: 2 g
Protein: 1 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.
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 441
Total Fat: 17 g
Saturated Fat: 4 g
Cholesterol: 125 mg
Sodium: 656 mg
Total Carbohydrate: 23 g
Dietary Fiber: 5 g
Protein: 50 g
snack
Turkey Slices and Pear
Ingredients
· 4 ounce(s) turkey breast, roasted, sliced, 4 slices, without skin
· 1 medium pear(s)
Preparation
Wrap turkey slices around pear or enjoy separately
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 249
Total Fat: 1 g
Saturated Fat: 0 g
Cholesterol: 94 mg
Sodium: 60 mg
Total Carbohydrate: 25 g
Dietary Fiber: 5 g
Protein: 35 g
DINNER
Spinach Salad With Shrimp
Ingredients
· 2 cup(s) spinach, baby
· 1/2 cup(s) tomato(es), cherry
· 2 ounce(s) shrimp, small, cooked peeled and deveined, thawed and rinsed
· 2 tablespoon cheese, grated Parmesan
· 4 tablespoon vinaigrette, herb, fat-free
Preparation
Divide spinach between two plates and top with tomatoes, shrimp, parmesan cheese, and vinaigrette. Serve.
Nutrition Facts
Number of Servings: 2
Amount Per Serving
Calories: 138
Total Fat: 10 g
Saturated Fat: 2 g
Cholesterol: 47 mg
Sodium: 284 mg
Total Carbohydrate: 5 g
Dietary Fiber: 2 g
Protein: 9 g
DINNER
Boneless Pork Chops With Mushrooms and Thyme
Ingredients
· 10 ounce(s) pork, boneless loin chops, 2 5-ounce center-cut chops, trimmed and pounded to 1/4 inch thick
· 1/4 teaspoon salt
· 1/4 teaspoon freshly ground pepper
· 1 teaspoon oil, olive, extra virgin
· 1 medium shallot(s), minced
· 1 1/2 cup(s) mushrooms, sliced
· 1/2 cup(s) vermouth, dry, or unsweetened apple juice
· 1 teaspoon mustard, Dijon
· 1 teaspoon thyme, fresh, chopped
Preparation
Sprinkle pork chops with salt and pepper. Coat a large nonstick skillet with cooking spray and place over medium heat. Add the pork chops and cook until browned on both sides and cooked through, 2 to 3 minutes per side. Transfer to 2 serving plates; tent with foil to keep warm.
Swirl oil into the pan, add shallot and cook, stirring, until soft, about 30 seconds. Add mushrooms and cook, stirring occasionally, until they soften and begin to brown, about 2 minutes. Add vermouth and cook for 15 seconds. Stir in mustard, thyme and any juices that have accumulated from the pork; cook until the sauce is thickened and slightly reduced, 1 to 2 minutes more. Spoon the sauce over the pork chops and serve immediately.
Nutrition Facts
Number of Servings: 2
Amount Per Serving
Calories: 350
Total Fat: 16 g
Saturated Fat: 5 g
Cholesterol: 83 mg
Sodium: 420 mg
Total Carbohydrate: 4 g
Dietary Fiber: 1 g
Protein: 31 g
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