Breakfast
358.7 Calories |
57.7g Carbs |
10.1g Fat |
16.3g Protein
1
serving
Greek Yogurt and Fruit Salad
264.0 Calories |
32.5g Carbs |
9.8g Fat |
15.8g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Greek Yogurt and Fruit Salad
scaled to 1 serving
1 tbsp
Honey
2 tbsp
Walnuts
1/2 cup
Fruit salad
4 oz
Nonfat greek yogurt
Apples
1
medium (3" dia)
Apples
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Greek Yogurt and Fruit Salad
In a parfait or sundae glass, layer some fruit salad, top with yoghurt, and layer more fruit on top. Drizzle with 1 tblsp honey per serving (or to taste), sprinkle with 2 tblsps of walnut pieces per serving and a sprinkle of cinnamon. Enjoy!
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Lunch
389.7 Calories |
19.1g Carbs |
28.7g Fat |
17.5g Protein
1
serving
Spinach Cheese Pasta
180.7 Calories |
8.4g Carbs |
12.5g Fat |
8.9g Protein
1
serving
Peanut Butter & Celery
209.0 Calories |
10.7g Carbs |
16.2g Fat |
8.6g Protein
|
Spinach Cheese Pasta
scaled to 1 serving
1/4 clove
Garlic
1/8 cup,
Cottage cheese
1/4 cup
Spinach
2 tbsp
Parmesan cheese
2/3 tbsp
Olive oil
1/4 cup
Egg noodles
Peanut Butter & Celery
scaled to 1 serving
2 tbsp
Peanut butter
2 stalks, large
Celery
|
Spinach Cheese Pasta
Press garlic.
Bring a large pot of lightly salted water to a boil. Add egg noodles and cook for 8 to 10 minutes or until al dente. Drain, and return to the pot.
Heat the olive oil in a skillet, and cook the garlic and spinach 3 to 5 minutes, until well coated. Transfer to the pot with the drained pasta. Toss in the cottage cheese. Top with Parmesan cheese to serve.
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
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Dinner
488.5 Calories |
60.9g Carbs |
21.0g Fat |
16.5g Protein
1
serving
Black Beans and Rice
310.4 Calories |
56.2g Carbs |
3.6g Fat |
13.4g Protein
1
serving
Easy Fried Spinach
178.1 Calories |
4.8g Carbs |
17.4g Fat |
3.1g Protein
|
Black Beans and Rice
scaled to 1 serving
0.6 tsp
Olive oil
0.2 large
Onions
1/8 cloves, minced
Garlic
2.4 tbsp
White rice
0.3 cup
Vegetable Broth
0.2 tsp, ground
Cumin
0.7 cup
Canned black beans
1/16 tsp
Cayenne pepper
Easy Fried Spinach
scaled to 1 serving
2/3 tbsp
Vegetable oil
2/3 tbsp
Butter
1/3 package
Spinach
1 1/3 cloves, minced
Garlic
|
Black Beans and Rice
Use canned, drained black beans or cook beforehand. Chop onions and garlic.
In a stockpot over medium-high heat, heat the oil. Add the onion and garlic and saute for 4 minutes. Add the rice and saute for 2 minutes.
Add the vegetable broth, bring to a boil, cover and lower the heat and cook for 20 minutes. Add the spices and black beans.
Easy Fried Spinach
Melt the butter with the canola oil in a large skillet over medium heat until it stops bubbling. This allows the water from the butter to evaporate. Add the garlic; cook and stir for about 2 minutes, until it is just beginning to brown. Put in the spinach leaves and cook for about 5 minutes while stirring, until the leaves are dark and are about 1/4 of their original size.
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