day 5
breakfast
Cereal With Cottage Cheese, Blueberries and Almonds
Ingredients
· 1/2 cup(s) cereal, low-carb
· 1 cup(s) cottage cheese, low-fat, low sodium
· 1/2 cup(s) blueberries
· 2 teaspoon nuts, almonds, organic, slivers
Preparation
Pour cereal into a bowl and top with cottage cheese and rinsed blueberries. Sprinkle slivered almonds on top.
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 298
Total Fat: 7 g
Saturated Fat: 2 g
Cholesterol: 9 mg
Sodium: 104 mg
Total Carbohydrate: 27 g
Dietary Fiber: 6 g
Protein: 36 g
lunch
Asian Chicken Salad
Ingredients
· 2 teaspoon nuts, almonds, organic, slivers
· 2 cup(s) salad greens
· 5 ounce(s) chicken, breast (cooked), skinless
· 1/2 cup(s) sprouts, bean
· 1/2 cup(s) peas, snow
· 1/2 cup(s) pepper(s), red, bell, chopped
· 1 teaspoon dressing, sesame seed
Preparation
Heat a pan over medium heat. Add almonds to pan, turning every couple minutes until toasted (approximately 4-5 minutes). Place mixed greens on a plate and top with chicken breast, bean sprouts, snow peas, and peppers. Sprinkle toasted almonds on top and toss with dressing.
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 345
Total Fat: 10 g
Saturated Fat: 2 g
Cholesterol: 120 mg
Sodium: 191 mg
Total Carbohydrate: 14 g
Dietary Fiber: 6 g
Protein: 50 g
snack
Celery Stalks With Almond Butter
Ingredients
· 2 stalk(s) celery
· 2 tablespoon almond butter, organic, unsalted
Preparation
Spread almond butter along celery stalks and serve
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 223
Total Fat: 19 g
Saturated Fat: 2 g
Cholesterol: 0 mg
Sodium: 104 mg
Total Carbohydrate: 12 g
Dietary Fiber: 3 g
Protein: 6 g
dinner
Crab-Stuffed Zucchini
Ingredients
· 2 medium zucchini
· 12 ounce(s) crabmeat, drained
· 1 ounce(s) cream cheese, fat-free, softened
· 1/4 cup(s) onion(s), chopped
· 1/2 medium tomato(es), seeded and chopped
· 1/2 teaspoon lemon juice
· 1 tablespoon mayonnaise, light
· 1 cup(s) cheese, mozzarella, part-skim, shredded
· 1 dash(es) liquid smoke flavoring
Preparation
Preheat oven to 350 degrees. Discard ends of the zucchini and cut in half lengthwise. Microwave for 3 minutes. Scoop out the pulp, leaving zucchini shells. Chop the pulp and mix with remaining ingredients; use only 1/2 cup mozzarella. Place zucchini shells in a baking dish coated with nonstick cooking spray and fill each with crabmeat mixture (it will overflow the shells). Top with the rest of the mozzarella and bake 20–30 minutes, until the mozzarella is lightly browned
Nutrition Facts
Number of Servings: 2
Amount Per Serving
Calories: 376
Total Fat: 13 g
Saturated Fat: 6 g
Cholesterol: 157 mg
Sodium: 1135 mg
Total Carbohydrate: 13 g
Dietary Fiber: 3 g
Protein: 55 g
Steamed Broccoli
Ingredients
· 1 cup(s) broccoli florets, fresh or frozen
Preparation
Steam broccoli and serve.
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 20
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 19 mg
Total Carbohydrate: 4 g
Dietary Fiber: 2 g
Protein: 2 g
No comments:
Post a Comment