Breakfast 300 Calories
|
|
- Alfred Stanley
- 5 years ago
- Views:
Transcription
1
2 Contents Breakfast 300 Calories... 3 Breakfast 400 Calories... 5 Breakfast 500 Calories... 7 Lunch 300 Calories... 9 Lunch 400 Calories Lunch 500 Calories Dinner 300 Calories Dinner 400 Calories Dinner 500 Calories Snacks:
3 Breakfast 300 Calories Peanut Butter Toast + Blueberries 1 slice of multigrain bread 2 tablespoons of peanut butter 1/2 cup of blueberries : Spread peanut butter over a toasted slice of multigrain bread. Serve with a side of blueberries. Calories: 308 Fat: 30.9g Carbs: 17.4g Protein: 11.7 Greek Yogurt + Raspberry Parfait 1 cup of vanilla Greek yogurt 1/2 cup of raspberries 1 tablespoon of honey 1 tablespoon crushed walnuts Combine all ingredients together in a bowl, stir together and serve. Calories: 309 Fat: 33.2g Carbs: 15.6g Protein: 17.6g 3
4 Fruit Protein Smoothie 1 cup of almond milk Single 30g scoop of vanilla protein powder 1/2 large banana 1 cup of blackberries Combine all ingredients, blend until smooth and serve. Calories: 294 Fat: 39g Carbs: 3.3g Protein: 26.8g 4
5 Breakfast 400 Calories Peanut Butter Banana English Muffin + Blueberries 1 English muffin 1/2 large banana 2 tablespoons of peanut butter 20 blueberries Spread peanut butter over a toasted slice of multigrain bread. Serve with a side of blueberries. Calories: 402 Fat: 57g Carbs: 17.3g Protein: 13.4g Egg + Spinach Breakfast Sandwich 3 large eggs 1/2 cup of spinach 4 cherry tomatoes 1 tablespoon cheddar cheese 2 slices of whole wheat toast Combine spinach, tomatoes and eggs in a bowl and whisk together. Pour into preheated skillet over medium heat and cook until the bottom begins to firm up but the top 5
6 is still a bit runny. Sprinkle cheddar over top and continue to cook until desired doneness. bread. Serve between two slices of whole wheat Calories: 430 Fat: 26.3g Carbs: 22.8g Protein: 29.9g Cereal + Blueberries 1 cup of Kashi Go Lean cereal 1 cup of blueberries 3 tablespoons of walnuts 1 cup of low fat milk Combine cereal and milk in a bowl and serve cold alongside a bowl of blueberries. Calories: 403 Fat: 67.5g Carbs: 11.4g Protein: 20.3g 6
7 Breakfast 500 Calories Blueberry Parfait 1 cup of low fat milk 1 medium banana 1/2 cup of rolled oats 1 cup (30g) of chocolate protein powder 12 almonds Combine all ingredients and blend until smooth. Calories: 480 Fat: 73g Carbs: 13g Protein: 44.3g Chocolate & Banana Protein Shake 1 cup of low fat milk 1 medium banana 1/2 cup of rolled oats 1 cup (30g) of chocolate protein powder 12 almonds Combine all ingredients and blend until smooth. Calories: 480 Fat: 73g Carbs: 13g Protein: 44.3g 7
8 Breakfast Wrap With Banana 1 8-inch whole grain tortilla 2 large eggs 1/4 cup of cheddar 1/4 thick slice of tomato 1 medium banana Whisk eggs together in a bowl. Pour into preheated skillet over medium heat and cook until the bottom begins to firm up but the top is still a bit runny. Sprinkle cheddar over top and continue to cook until desired doneness. Serve on tortilla and top with halved tomato slice alongside a banana. Calories: 509 Fat: 55.4g Carbs: 21.4g Protein: 24.5g 8
9 Lunch 300 Calories Banana Protein Smoothie 1 scoop (30g) of vanilla protein 1 large banana 1 cup of almond milk 1/2 cup of blueberries Combine all ingredients together, blend until smooth and serve. Calories: 317 Fat: 50g Carbs: 3.2g Protein: 25.9g Turkey Sandwich 2 slices of whole wheat bread 3 oz of deli turkey 2 1/2 thick tomato slices 1 romaine lettuce leaf 1 tablespoon of light mayonnaise Spread mayonnaise evenly on both slices of whole wheat bread. Combine turkey, tomato slices and lettuce leaf between both slices and serve. Calories: 297 Fat: 3.4g Carbs: 19.8g Protein: 29.6g 9
10 Chicken Salad 4 oz of shredded rotisserie chicken 2 cups of chopped mixed salad greens 1 teaspoon of olive oil Lemon juice for taste 4 Cherry tomatoes Combine all ingredients together, toss and serve Calories: 308 Fat: 3.4g Carbs: 19.8g Protein: 29.6g 10
11 Lunch 400 Calories Turkey Burger 1 whole wheat bun 1 turkey burger patty 2 tablespoons of feta cheese 2 1/2 thick tomato slices 1 large handful of spinach Cook pre molded patty over grill on medium heat for 5 8 minutes or until desired doneness. Combine patty, feta, tomato slices and spinach between buns and serve. Calories: 415 Fat: 32.5g Carbs: 18.3g Protein: 35.2g Extra Lean Beef Burger + Mixed Veggies + Grapes 4 oz of extra lean ground beef 1 whole wheat bun 1/2 cup of mixed veggies 3/4 cup of grape Cook pre molded patty over grill on medium heat for 5 8 minutes or until desired doneness. Preheat mixed veggies in the microwave on high for 2 minutes. Serve patty between buns with side of mixed vegetables and grapes Calories: 416 Fat: 41g Carbs: 10.8g Protein: 39.6g 11
12 Chicken Breast, Brown Rice + Steamed Broccoli 4 oz of chicken breast 2 tablespoons of Teriyaki sauce 3/4 cup of brown rice 1 cup of broccoli Marinate chicken breast in teriyaki sauce for 25min. Grill chicken breast over medium heat for 8 10 minutes or until no longer pink on the inside. Prepare brown rice in rice cooker to desired doneness. Place a steamer insert into saucepan, fill with water and heat until water reaches a boil. Add broccoli into the steamer insert, cover with lid and cook for 35 minutes or until tender. Serve chicken, ric e and broccoli together. Calories: 390 Fat: 42.6g Carbs: 5.3g Protein: 39.4g 12
13 Lunch 500 Calories Turkey & Avocado Sandwich With Side Pear 2 slices of whole wheat bread 3 oz of deli turkey meat 1/4 cup of sliced avocado 1 slice of Swiss cheese 1 medium pear Mash avocado to a smooth paste. Spread avocado paste evenly across 2 slices of whole wheat bread. Combine deli turkey and slice of Swiss cheese between each slice and serve with a pear on the side. Calories: 498 Fat: 61.5g Carbs: 18.6g Protein: 28.6g Turkey Spring Wraps 4.5 oz of deli turkey meat 2 8 tortilla wraps 1 tablespoon of light mayo 2 curly lettuce leaves 2.5 inch chunk of cucumber 2 1/4" thick slices of tomato On 2 8 tortilla wraps, spread 1 tablespoon of mayonnaise evenly across both wraps. Combine turkey, lettuce, cucumber and tomato evenly over top of wraps and roll together to serve. Calories: 502 Fat: 66.9g Carbs: 15.4g Protein: 26.4g 13
14 Ham & Cheese Sandwich with Side Pineapple 2 slices of whole wheat bread 5 oz of ham 1 tablespoon of cheddar 1 tablespoon of light mayo 1 teaspoon Dijon mustard 1 cup of pineapple chunks Whisk mayonnaise and Dijon mustard together in a small bowl and spread evenly across 2 slices of whole wheat bread. Combine ham and cheddar between both slices and grill in a panini press for 5 minutes or until bread is golden and brown. Serve with a side of pineapple chunks. Calories: 491 Fat: 50.1g Carbs: 15.8g Protein: 39.3g 14
15 Dinner 300 Calories Turkey Burger With Green Beans 4 oz of lean ground turkey 2 tablespoons of chunky salsa 2 tablespoons of chopped red onion 1 whole grain bun 1 cup of steamed green beans Combine ground turkey, salsa and chopped red onion together inside of a medium sized bowl and mold into a patty. Grill patty over medium heat for 5 minutes on each side or until desired doneness. Place a steamer insert into saucepan, fill with water and heat until water reaches a boil. Trim green beans and add into the steamer insert, cover with lid and cook for 4 6 minutes, or until tender. Lay patty between buns and serve with side of green beans. Calories: 301 Fat: 24g Carbs: 9g Protein: 25g Banana & Raspberry Smoothie 1/4 of a medium banana 3/4 cup of unsweetened almond milk 3/4 cup of raspberries 1 tablespoon of chia seeds 1/2 scoop (15g) of vanilla protein powder 1/2 tablespoon honey 15
16 Combine all ingredients and blend together until smooth. Calories: 315 Fat: 34g Carbs: 12g Protein: 22g Caprese Pasta Salad 40 grams of pasta 4 cherry tomatoes 1 tablespoon of extra virgin olive oil 1/2 tablespoon of lemon juice 1/4 cup of Fresca 1 tablespoon chopped green onion 1/4 cup of chopped cilantro Bring a pot of water to a boil, add raw pasta noodles and cook for 6 8 minutes or until tender. Strain noodles and combine all ingredients together in a large bowl and mix together. Calories: 300 Fat: 37g Carbs: 7g Protein: 7g 16
17 Dinner 400 Calories Chicken, Rice And Mixed Veggies 3 oz of grilled chicken 2/3 cup of cooked brown rice 1/3 cup of corn 1/3 cup of peas Rinse chicken breast and lightly coat with salt and pepper. Grill the chicken breast over medium heat for 8 10 minutes or until no longer pink on the inside. Prepare brown rice in rice cooker to desired doneness. Preheat mixed veggies in the microwave on high for 2 minutes. Serve all ingredients together on a plate. Calories: 419 Fat: 50.2g Carbs: 7.7g Protein: 33.4g BBQ Chicken Pita 1/2 cup of cooked chopped chicken breast 1 tablespoon of BBQ sauce 1 whole wheat pita 1 cup of chopped lettuce 2 tablespoon diced cucumber 1 tablespoon of fat free ranch dressing 17
18 Rinse chicken breast and lightly coat with salt and pepper. Grill the chicken breast over medium heat for 8 10 minutes or until no longer pink on the inside. Dice the chicken breast into half inch cubes and mix in a bowl with barbeque sauce. Combine chicken breast, lettuce and cucumber inside of the Pita. Drizzle fat free ranch dressing inside of pita, over all ingredients and serve. Calories: 403 Fat: 55.5g Carbs: 11.5g Protein: 16g Tuna Wrap 4 oz of light tuna (drained) 2 tablespoons chopped fresh parsley 1/2 lemon (juiced) 1/2 cup of diced tomatoes 2 whole grain tortillas 1/2 cup of baby spinach Spread tuna evenly across 2 trotillas and top with parsley, tomatoes, spinach and lemon juice. Wrap up tortillas and serve. Calories: 402 Fat: 33g Carbs: 11.2g Protein: 41.7g 18
19 Dinner 500 Calories Feta Omelet Sandwich 1/4 cup of feta cheese 1 whole egg 2 egg whites 1 cup of spinach 1 slice of whole grain bread 1 medium pear 2/3 cup of low fat vanilla yogurt Combine spinach, single whole egg and egg whites in a bowl and whisk together. Pour into pre heated skillet over medium heat and cook until the bottom begins to firm up but the top is still a bit runny. Sprinkle feta over top and continue to cook until desired doneness. Serve on top of toasted whole grain slice of bread with a pear and vanilla yogurt on the side. Calories: 505 Fat: 58.4g Carbs: 16.8g Protein: 32.1g Turkey And Hummus Pita 1 whole wheat pita 4 oz of deli turkey meat 1/4 large cucumber 100g of hummus 19
20 Spread hummus evenly on the inside of a whole wheat pita wrap. Combine deli turkey meat and cucumber inside and serve. Calories: 501 Fat: 51.5g Carbs: 12.6g Protein: 48.8g Chicken And Avocado Burgers 1 large grilled chicken breast 1/2 medium avocado (mashed) 1/2 poblano pepper 1/2 clove of garlic 1 burger bun Begin by dicing garlic and mashing avocado into a smooth paste. Spread avocado paste on the bottom bun and top with salt and pepper. Lay the chicken breast sliced in half over top the paste, close the bun and serve. Calories: 506 Fat: 16.5g Carbs: 33g Protein: 38g 20
21 Snacks: Carb 100 s: High Carb Snacks That Total Roughly 100 Calories Each Whole Wheat Slice of Bread Multigrain slice of bread 3/4 cup of cooked oatmeal 1 small baked potato 1 ½ small oatmeal cookies 1/3 cup of cooked quinoa 2 cups of popcorn with 1tsp of butter 1 large oatmeal cookie 1 small baked sweet potato 1 small scoop of low fat frozen yogurt 1 small banana 3 crackers with low fat cheese ½ cup of cold cereal Snack 100 s: Quick To Prepare, Nutritious Snacks That Total Roughly 100 Calories Each. ½ cup of cottage cheese + ½ cup of cantaloupe 10 baby carrots + 2 tbsp hummus 14 almonds 1 Plain rice cake with 2 tsp almond butter 22 pistachios 1 cup of frozen grapes 100 calories of protein shake 3 squares of dark chocolate ½ apple + 1 tsp peanut butter 2 cups of popcorn with 1tsp of butter 1 cup of skim/almond/soy milk 1 banana 21
22 Snack 200 s: Quick To Prepare, Nutritious Snacks That Total Roughly 200 Calories Each. 1 banana + 1 tbsp peanut butter 1 apple + 1 tbsp peanut butter 1 cup of cold high fiber cereal + ¾ cup of skim/soy milk/ almond milk 28 almonds Medium Stalk of celery + 2 tbsp of peanut butter 1 container Greek yogurt (170g) + 1 cup of blueberries 1 cup of oatmeal + 1 cup of apple slices + 1 tsp of cinnamon String cheese + 2 oranges ½ can of tuna + 8 crackers 1 large orange + 12 almonds 2oz of turkey + whole grain slice of bread 200 calories of protein shake 22
Week 5 Table of Contents Getting Started Tips Food Swap List Week 1 Week 6 Week 2 Week 7 Week 3 Week 8 Week 4 Dining Out Guide
Table of Contents Getting Started...3 Tips...4 Food Swap List...5 Week 1...7 Day 1...9 Day 2... 11 Day 3...13 Day 4...15 Day 5...17 Day 6...19 Day 7...21 Week 2...23 Day 1...25 Day 2...27 Day 3...29 Day
More informationTable of Contents Week 5 Getting Started Tips Food Swap List Week 1 Week 6 Week 2 Week 7 ifit - NUTRITION GUIDE 8- Week 3 Week 8 WEEK GUIDE T Week 4
Table of Contents Getting Started... 3 Tips... 4 Food Swap List... 5 Week 1... 7 Day 1...9 Day 2...11 Day 3...13 Day 4...15 Day 5...17 Day 6...19 Day 7...21 Week 2...23 Day 1... 25 Day 2...27 Day 3...
More informationDay one: Breakfast: Peanut butter and banana smoothie
Day one: Peanut butter and banana smoothie 1 cup unsweetened almond milk or coconut milk 1/2 banana, frozen or fresh 1/2 tbsp of natural peanut butter 1 tbsp of ground flax seeds 1 tbsp of cocoa powder
More informationCityline 2017 Weight Loss Challenge: 7-day meal plan #3
Cityline 2017 Weight Loss Challenge: 7-day meal plan #3 Day 1 Monday Blueberry porridge ½ cup steel cut oats, cooked ½ cup blueberries 1 tablespoon ground flax seeds 1 tablespoon hemp hearts Method: Cook
More informationCityline Weight Loss Challenge Day Meal Plan #2
Cityline Weight Loss Challenge 2018 7-Day Meal Plan #2 MONDAY - DAY 1 Spinach and feta egg white omelet 2 organic eggs 1 teaspoon butter 1 cup baby spinach 1 tablespoon of crumbled feta Pinch of sea salt
More information1600 Calorie Meal Plans
1600 Calorie Meal Plans - All meals are modeled after the plate method to include about 1 cup of carbohydrates or starches, 3 to 4 ounces of protein, and an unlimited amount of non starchy vegetables.
More informationGet Your Awesome On! Meal Plan and Recipes Week 6 1
Get Your Awesome On! Meal Plan and Recipes Week 6 1 Day 1 Breakfast: Layer a 6 ounce cup of low-fat plain yogurt with ½ cup of sliced mixed berries (frozen or fresh), 2 tablespoon of chopped walnuts, and
More information1900 CALORIE VEGETARIAN MEAL PLAN DAY 1 Protei Qty Measure Description
DAY 1 Protei n Breakfast Oatmeal Topped with Hemp and Blueberries 1 Cup Blueberries, raw 1.07 21.01 0.48 82.65 1/2 Teaspoon Cinnamon 0.15 2.70 0.10 9.00 3 Tablespoons Hemp Seeds 9.00 3.00 12.00 168.00
More information1500 Calorie Meal Plan
Breakfast Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 Serving Cinnamon Apple Oatmeal (Cook 1/2 cup plain oats with 3/4 cup skim milk and 1/2 cup chopped apple. Top with 2 Tbsp. chopped almonds
More information2400 CALORIE VEGETARIAN MEAL PLAN DAY 1 Protein Qty. Measure Description
DAY 1 Breakfast Oatmeal Topped with Hemp and Blueberries 1 Cup Blueberries, raw 1.07 21.01 0.48 82.65 1/2 Teaspoon Cinnamon 0.15 2.70 0.10 9.00 3 Tablespoons Hemp seeds 9.00 3.00 12.00 168.00 2 Cups Milk,
More informationYour Meal Plan. Day 1 BREAKFAST LUNCH DINNER. Jump to Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Oatmeal banana protein shake. Directions Full Recipe
Your Meal Plan To make changes or re-build this plan, log in at www.eatthismuch.com Jump to Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 If these links don't work, scroll to the bottom to make sure the whole
More informationInspired Meals. Small corn tortillas filled with scrambled eggs, black beans and tomatoes, topped with fresh avocado
Inspired Meals Please only eat breakfast items at breakfast, but if you would like to substitute a dinner recipe for a lunch recipe or vice versa, feel free to do so. BONUS: you may add 1 cup of vegetables
More information2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2
2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2 Throughout the 2019 Cityline Weight Loss Challenge, Dr. Joey will release 4 brand new 7-day meal plans! This is the second one enjoy! MONDAY DAY
More informationGROCERY STORE TOUR A Sample Day of Lean & Clean Meals
BREAKFAST Choco-Nut Butter Shake GROCERY STORE TOUR A Sample Day of Lean & Clean Meals Makes 1 Serving Calories: 405 Protein: 39 Fat: 18 Carbs: 26 ½ cup full-fat Greek yogurt ¼ cup oatmeal 1 tablespoon
More informationTable Of Contents. Eggs & Dairy... 4
Table Of Contents Eggs & Dairy... 4 Spicy Texas Omelette...5 Choco-Peanut Butter Pancake... 6 Cottage Cheese Parfait...7 Greek Yogurt Granola... 8 Poached Eggs on Toast... 9 Hard Boiled Egg Salad...10
More information21 Days of Meal Planning - Week 3
21 Days of Meal Planning - Week 3 BREAKFAST LUNCH DINNER MON Southwestern Fritatta Simple Turkey Club Slow Cooker BBQ Pulled Pork with Zucchini Fries TUE Vanilla Berry Parfait Southwestern Kale Salad All
More information2018 Cityline Weight Loss Challenge: 7-Day Meal Plan #4
2018 Cityline Weight Loss Challenge: 7-Day Meal Plan #4 Throughout the 2018 Cityline Weight Loss Challenge, Dr. Joey will release 4 brand new 7-day meal plans! This is the fourth one enjoy! MONDAY DAY
More informationCooking with Hemp Heart Toppers. 10 Delicious and Simple Recipes. manitobaharvest.com
Cooking with Hemp Heart Toppers 10 Delicious and Simple Recipes manitobaharvest.com Cooking With Hemp Heart Toppers is filled with healthy recipes that are easy to make and taste delicious too. From breakfast
More informationFree 5 Day low FODMAP/Gut Health Menu from Ignite Nutrition Inc.
Free 5 Day low FODMAP/Gut Health Menu from Ignite Nutrition Inc. 5 days Mon Tue Wed Thu Fri Peanut Butter Cup Overnight Oats LOW FODMAP Kiwi Green Smoothie Peanut Butter Cup Overnight Oats LOW FODMAP Kiwi
More informationTEAM PLAYER WEEK Calorie Plan - Daily Meal Plan
TEAM PLAYER WEEK 2 1200 Calorie Plan - Daily Meal Plan The meal plan below is to be followed daily from Monday through Saturday. Sunday is your day to eat any leftovers you have accumulated or prepare
More information1500 CALORIE VEGETARIAN MEAL PLAN DAY 1 Protei n(gm)
DAY 1 Protei n Breakfast Oatmeal Topped with Hemp and Blueberries 1 Cup Blueberries, raw 1.07 21.01 0.48 82.65 1/2 Teaspoon Cinnamon 0.15 2.70 0.10 9.00 3 Tablespoons Hemp Seeds 9.00 3.00 12.00 168.00
More information2019 Cityline Weight Loss Challenge 7-Day Meal Plan
2019 Cityline Weight Loss Challenge 7-Day Meal Plan MONDAY DAY 1 Chocolate blueberry smoothie 1 scoop chocolate protein powder ½ cup frozen blueberries 1 cup unsweetened nut milk 1 teaspoon unsweetened
More information4 Meals + 1 Snack - OR - 3 Meals + 2 Snacks
How it Works Choose a schedule to follow: 4 Meals + 1 Snack - OR - 3 Meals + 2 Snacks Are you Breastfeeding? Eat 4 meals a day, plus 2 snacks from the 200-300 Calorie Snack list. Include any additional
More information7-Day Sample Meal Plan
7-Day Sample Meal Plan Day One Breakfast: Green Smoothie Lunch: Walnut and Apple Spinach Salad Dinner: Almond crusted baked chicken Side Salad Snacks of your choice Day Two Breakfast: Green Smoothie Lunch:
More informationDay 1. Breakfast. Directions. Vanilla Greek yogurt: Greek yogurt Plain, whole fat 6 oz 170 grams. Honey 1 tsp 7.1 grams
Day 1 Breakfast Vanilla Greek yogurt: Greek yogurt Plain, whole fat 6 oz 170 grams Honey 1 tsp 7.1 grams Vanilla extract 1/2 tsp 2.1 grams 1 Add some plain greek yogurt (full fat variety) to a bowl, then
More informationCityline Weight Loss Challenge Day Meal Plan #1
Cityline Weight Loss Challenge 2018 7 Day Meal Plan #1 Throughout the 2018 Cityline Weight Loss Challenge, Dr. Joey will release 4 brand new 7-day meal plans! This is the first one enjoy! MONDAY DAY 1
More informationGet Your Awesome On! Meal Plan and Recipes Week 1 1
Get Your Awesome On! Meal Plan and Recipes Week 1 1 Day 1 Breakfast: Kale-Shallot Frittata* Snack: Plain Greek-style yogurt, 1/3 cup berries, 2 tablespoons granola Lunch: Broccoli Soup* with side salad
More informationCityline's 2016 Weight Loss Challenge: 7-day meal plan #2 MONDAY
Cityline's 2016 Weight Loss Challenge: 7-day meal plan #2 MONDAY Green smoothie 1/2 cup frozen berries 1 large handful fresh spinach 1 tbsp ground flax seed or flax seed oil 1 scoop protein powder of choice
More informationLunch Program Overview
Week 1 Monday Day 1 Lunch Program Overview Cheese and Veggie Wrap with Hummus and Assorted Veggie Sticks Assorted Veggie Sticks Fruit Salad Tuesday Day 2 Tuna Wraps Tear-it-up Romaine Salad and Simple
More informationFall 2018 Detox - Supplemental Recipes. Created by Sara Fins Health Coaching
Fall 2018 Detox - Supplemental Recipes Created by Health Coaching Fall 2018 Detox - Supplemental Recipes Health Coaching These are supplemental recipes for the 5-Day Detox. Many of them can be made ahead
More informationCityline 2016 Weight Loss Challenge: 7-day meal plan #1
Cityline 2016 Weight Loss Challenge: 7-day meal plan #1 Day1: Apple cinnamon pancakes 2 tbsp ground flax meal 2 eggs 1/2 apple, grated 1/2 tsp cinnamon Coconut oil Combine ingredients in small bowl to
More informationBreakfast. Snack 1. Lunch. Snack 2. Dinner. Trail Mix With Banana. Apple with Almond. Carrots & Guacamole. Carrots & Guacamole
Mon Tue Wed Thu Fri Sat Sun Peaches & Cream Overnight Peaches Oats & (Andrea's Cream Overnight Version) Peaches Oats&(Andrea's Cream Overnight Version) Peaches Oats&(Andrea's Cream Overnight Version) Overnight
More informationDr. McDougall's Right Foods Vegan Black Bean & Lime Soup
Meat Lovers Recipes Apple and Berry Nut Oatmeal 1 cup Water 1 tsp. Cinnamon 1 4 cup Old-Fashion Rolled Oats 2 Tbsp. Raisins (substitute dried Currants) 1 cup frozen Blueberries (substitutle fresh or Strawberries,
More information7 DAY LOW-CARB DIET PLAN
7 DAY LOW-CARB DIET PLAN............................................................................................................................................................................................................................
More informationBreakfast. Snack 1. Lunch. Snack 2. Dinner
Mon Tue Peanut Butter Cup Overnight Kiwi Green Oats Smoothie Wed Thu Peanut Butter Cup Overnight Kiwi Green Oats Smoothie Fri Peanut Butter Cup Overnight Oats Breakfast Yogurt & Berries low FODMAP Yogurt
More informationVegetarian Recipes. Your Favorite Berries, Fruit & Nuts (Serves 1)
Vegetarian Recipes Your Favorite Berries, Fruit & Nuts (Serves 1) In a bowl, combine your favorite fresh or frozen berries (blueberries, strawberries, raspberries) with your favorite fruit (i.e. banana,
More informationBack on Track Program. Created by Karen Martel
Back on Track Program Created by Back on Track Program Basic Clean Eating sample meal plan from the On Track meal planning and group coaching membership. Back on Track Program 6 days Mon Tue Wed Thu Fri
More informationMy 30 Day Healthy Lifestyle Eating Plan
My 30 Day Healthy Lifestyle Eating Plan Mount Sinai is committed to helping you take a mindful approach to self-care and healthy living. An important part of self-care includes choosing foods that are
More informationSample Meal Plan & Recipes
Sample Meal Plan & Recipes September 2015 Try our sample meal plan to get you started with new healthy choices. Choose the recipes you like or try them all. These resources can help you get moving! Meal
More informationMonday. Bran Flakes and Fruit 4 SERVINGS TIME 5 MINUTES. Chickpea Pasta Salad 4 SERVINGS TIME 30 MINUTES
Monday Page 1 2 cup - milk 4 cup - cereal, bran akes 1/ 4 cup - raisins, seedless 1 cup - mixed berries, frozen 2 medium - grapefruit Bran Flakes and Fruit 4 SERVINGS TIME 5 MINUTES Set berries out to
More informationPost-Summer Detox Program
Post-Summer Detox Program Please enjoy this Post Summer Detox Program that we've put together for you. Remember that healthy eating is only half of the battle when it comes to losing weight. Call or email
More informationBy Jayson Hunter, RD, CSCS
By Jayson Hunter, RD, CSCS In Partnership with Fitness Boot Camp In here you will find 30 days worth of meal plans designed specifically to make sure you consume hearty nutrients and quality calories.
More information2018 Cityline Weight Loss Challenge 7-Day Vegetarian Meal Plan
2018 Cityline Weight Loss Challenge 7-Day Vegetarian Meal Plan MONDAY DAY 1 Muffin in a mug 2 tbsp ground flax meal 1 teaspoon baking powder 2 teaspoons cinnamon 1 tsp coconut oil 1 egg OR 2 tbsp ground
More informationNutrition Guide. protein 25 g. carbohydrate 6 g. fat 5
Getting Started Welcome to the Nutrition Guide. This is your key to success! Following this meal plan will help you eat right and build lean, strong muscle. Designed to be simple and easy to follow, this
More informationLunch Menu. Summer 2017
Lunch Menu Summer 2017 Girls LEAD 2017 Lunch Program Overview Week One Monday Day 1 Cheese and Veggie Wrap with Hummus Mexican Corn Salad Fruit Salad Tuesday Day 2 Tuna Wraps Tear-It-Up Romaine Salad with
More information#MOMLIFE Kid-Friendly Program hannah@fitnessministry.ca Hey Mommas, I know what its like trying to get healthy and get your family on board. I have attached some recipes here for your munchkins and an
More informationGo Green 5 Day Challenge. Created by Nutrition By Andrialyn
Go Green 5 Day Challenge Created by By Andrialyn Go Green 5 Day Challenge 5 days Mon Tue Wed Thu Fri Green Smoothie Muffins Green Egg Scramble Avocado Toast with Cottage Cheese & Tomato Green Smoothie
More informationY OLI OLIY I. WHAT CAN I EAT? 14 meals that are ideal for losing weight!
I I I I I I I I TM INGREDIENTS ACTIVE THEIVE, BETTER BD CMPAN WHAT CAN I EAT? 14 meals that are ideal for losing weight! 14 meals that are ideal for losing weight; they can be used on meal days, and several
More informationMaximizing Kitchen Appliances - Slow Cookers
Pizza Fondue (Makes 18 1/4-cup servings) Sweet & Sour Sausage Balls (Makes 32 2-oz. servings) 1 lb. lean ground beef 2 cans (16-oz.) pizza sauce 8 oz. grated low-fat cheddar cheese 8 oz. grated part-skim
More informationCONVENIENCE RECIPES. Your Favorite Berries, Fruit & Nuts
CONVENIENCE RECIPES Toast with Almond Butter 1 slice Ezekiel 4:9 Sprouted Whole Grain Bread (substitute other whole grain bread-3 grams fiber/slice) 1 tablespoon Almond Butter 1 small Banana Toast the
More informationNo-Cook Meal Prep Calories. Fit by Whit
No-Cook Meal Prep 1500-1800 Calories Fit by Whit www.fitbywhitney.com m / w / f BREAKFAST Coconut Mango Chia Pudding Blueberry Spinach Shakeology (or Protein Shake) LUNCH Tuna & White Bean Salad Hardboiled
More informationBTA (Bacon, Tomato, Avocado) Egg Mug
BTA (Bacon, Tomato, Avocado) Egg Mug PER SERVING (entire recipe): 175 calories, 7.25g fat, 831mg sodium, 8.5g carbs, 3g fiber, 3.5g sugars, 19.5g protein Cook: 5 minutes 2 tablespoons precooked real crumbled
More informationYour Weekly Evening Meal Plan Ingredients Instructions Nutritionals
Meal_Plan Your Weekly Evening Meal Plan www.healthydietmenusforyou.com Diet Renal (Dialysis) Meal Baked Asparagus Omelette RD Baked Asparagus Omelet Serves 6 Serving Size 1/6 pie Pear Serves 6 Serving
More informationWLG Week Fall Challenge Meal Plans
WLG 2016 12-Week Fall Challenge Meal Plans WEEK #4 Day/Meal Breakfast Snack Lunch Snack Dinner Saturday 4 Hardboiled Eggs Sunday Monday Tuesday Wednesday Thursday Friday 1 Jar of Skinny Overnight Oats
More informationHIGH-PROTEIN SAMPLE MENUS
HIGH-PROTEIN SAMPLE MENUS High-Protein Sample Menus Cancer and treatments can increase the need for protein in your day. Ask your healthcare team or a registered dietitian how many protein grams and calories
More informationSMALLER FAMILY HEALTHY PLAN DAY 2 DAY 6. Plan-Ranch Chicken Bleu Grilled Sandwich. Smaller Family Healthy Plan-Honey Roasted Red
SMALLER FAMILY HEALTHY PLAN 07-13-2018 THIS WEEK'S MENU: DAY 1 Plan-20 Minute Lo Mein DAY 2 Plan-Blackened Salmon Tacos DAY 3 Plan-One Pan Garlic Sausage and Vegetables DAY 4 DAY 5 DAY 6 DAY 7 LEFTOVERS
More informationMediterranean Veggie & Quinoa Salad. Tip: cook extra quinoa to have cooked already for the rest of the week! Citrus Avocado Salad with Chicken
CITRUS cleanse Meal Plan Days 1-3 Breakfast Lunch Snack Dinner Monday Tuesday Wednesday Mexican Eggs in a Mug On the side: 1 small apple Blueberry Protein Breakfast Smoothie Orange Creamsicle Overnight
More informationa great barbecue great ingredients starts with photo by David Marcu
a great barbecue starts with great ingredients photo by David Marcu PAGE 1 Greek Turkey Burgers GF Gluten-Free NF Nut-Free Serves 8 20-30 mins 2 lbs lean ground turkey 1/2 red onion, finely diced 1 cup
More informationCOOK LIKE A BRONCO. Campus Recreation Fitness Team in Collaboration with Health Services BOISE STATE
COOK LIKE A BRONCO Campus Recreation Fitness Team in Collaboration with Health Services BOISE STATE UNIVERSITY @boisestaterec 1 COOK LIKE A BRONCO Breakfast.(1-3) (1) Hearty Veggie Breakfast Burrito (2)
More informationGinger Peach Salmon. Dinner Twirly Taco Pasta Skillet
Dinner Twirly Taco Pasta Skillet 25 minutes 1 lb(s) ground beef 1 Tbsp minced onion garlic powder 15 oz. can(s) black beans 15 oz. can(s) crushed tomatoes 2 Tbsp taco seasoning 12 oz. rotini pasta 2 chicken
More information7 Day Meal Plan - Diabetes
7 Day Meal Plan - Diabetes DAY 1 Breakfast: Veggie omelet: Cook 1 egg white in a pan with 2 tsp canola, peanut, or olive oil; 1/2 c spinach leaves; 1/2 c mushrooms; and onion, garlic, and herbs as desired.
More informationYour Quickstart Range Seeker Meal Plan
Your Quickstart Range Seeker Meal Plan Welcome to your 4-day plan for feeding your best self. Make it yours Use stand-ins for preferences or sensitivities. Replace dairy with plant-based milks, meat with
More informationRecipes June, BLT Lettuce Wraps Diabetic Cooking, July/August Farmers Market Potato Salad Diabetic Cooking, July/August 2013
Recipes June, 2015 BLT Lettuce Wraps Diabetic Cooking, July/August 2013 1/4 cup plus 2 Tbsp light mayonnaise 1/4 cup fat-free (skim) milk 2 tsp cider vinegar 1/4 tsp garlic powder 4 cups halved grape tomatoes
More informationBreakfast Recipes! Low Carb Pancakes! Serves 2! Ingredients:! 2 scoops of Vanilla protein! ½ C Smart Flour or flax meal! 2 Tbsp water! 2 eggs!
Breakfast Recipes Low Carb Pancakes Serves 2 Ingredients: 2 scoops of Vanilla protein ½ C Smart Flour or flax meal 2 Tbsp water 2 eggs Instructions: 1. Combine ingredients in a bowl. 2. In a non-stick
More informationLunch. Dinner. Calories Fat (g) Carbohydrates Protein (g)
MONDAY Burrito 1 egg white 17 0 0 5 1/4 cup low-sodium salsa 20 0 4 0 1 8-inch whole-wheat tortilla 110 2 23 4 1/2 cup grapes 48 0 12 0 Total 281 3 52 18 Note: Cook the egg white in a skillet with non-stick
More informationBlueberr y Fruit Crumble
Blueberry Fruit Crumble 1 ¼ cups frozen or fresh blueberries 2 teaspoons sugar 1 tablespoons whole-wheat flour 2 teaspoons orange juice ¼ cup rolled oats 1 tablespoon chopped almonds 1 tablespoon brown
More informationTable of Contents. 10 Day Clean Eating Challenge
Table of Contents 10 Day Clean Eating Challenge 10 BREAKFAST RECIPES...3 Italian Scramble (T25)...3 Fruit and Cottage Cheese (Insanity)...3 Pita Scramble (Brazil Butt Lift)...3 Garden Frittata (Insanity
More informationMENU OPTIONS BREAKFAST
MENU OPTIONS BREAKFAST Apple and Oat Porridge 4 cups water 1 ½ cups oat bran (not oatmeal) 1 large apple peeled/cored and chopped into very small pieces 1/3 cup raisins ½ teaspoon ground caraway seeds
More informationG O - T O R E C I P E S
M Y F A V O R I T E H E A L T H Y G O - T O R E C I P E S B Y T A R A B I A L E K T A B L E O F C O N T E N T S Preface Energy Boosting Breakfasts Breakfast Burrito Cinnamon A.M. Quinoa Double-boosted
More informationHEALTHY EATER #1 RECIPES. Your Favorite Berries, Fruit & Nuts
HEALTHY EATER #1 RECIPES Eggs & Toast 2 whole Eggs 1 slice Ezekiel 4:9 Sprouted Whole Grain Bread Lightly spray pan with Misto Olive Oil Sprayer. Cook eggs scrambled or sunny side up. Toast bread Your
More information14- Day Build Meal Plan
14- Day Build Meal Plan DAY 1 Prepare extra quinoa and Baked Lemon Chicken* for tomorrow s lunch DAY 2 Make extra brown rice and Turkey Chili* for tomorrow s lunch DAY 3 Want to Build Some Muscle? Your
More informationrecipe of the month bbq chicken sandwich ingredients directions tips September 2015 total time: 10 minutes
September 2015 bbq chicken sandwich serves: 4 total time: 10 minutes calories: 324 fat: 7 g saturated fat: 2 g cholesterol: 63 mg sodium: 650 mg potassium: 490 mg carbohydrates: 39 g fiber: 4 g protein:
More informationDay Day Day Day
CONTENTS Day 1... 3 Breakfast... 3 CHOCOLATE smoothie... 3 Lunch... 4 HERB SALAD... 4 Dinner... 5 Tomato & Cucumber Salad with Maple Baked Chicken... 5 Day 2... 6 Breakfast... 6 Grain Free Oatmeal... 6
More informationGet the 1-Week Meal Plan Lose body fat, lower blood sugar, and boost energy with Prevention s diabetes- and fat-fighting Outsmart Diabetes Diet.
Get the 1-Week Meal Plan Lose body fat, lower blood sugar, and boost energy with Prevention s diabetes- and fat-fighting Outsmart Diabetes Diet. You ll eat three meals and two snacks a day. Each meal contains
More informationBison Chili. Ingredients. Directions
Bison Chili 3 tbsp extra-virgin olive oil 12 oz ground bison ½ tsp salt ½ tsp freshly ground black pepper 1 small onion, finely chopped 2 garlic cloves, mashed 1 tbsp ground cumin 1 tbsp chili powder 1
More informationYour Quickstart Range Seeker Meal Plan
Your Quickstart Range Seeker Meal Plan Welcome to your 4-day plan for feeding your best self. Make it yours Use stand-ins for preferences or sensitivities. Replace dairy with plant-based milks, meat with
More informationQuinoa Nourish Bowl Servings: 2
Quinoa Nourish Bowl Servings: 2 ¼ cup uncooked quinoa ½ cup chicken broth 1 tbsp. spaghetti sauce 1 tsp. water 1 cup fresh spinach 2 hard-boiled eggs, peeled and sliced in half ½ avocado, pitted and chopped
More informationYour Meal Plan. Day 1 BREAKFAST LUNCH DINNER. Jump to Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Directions Full Recipe. Banana Almond Butter
Your Meal Plan To make changes or re-build this plan, log in at www.eatthismuch.com Jump to Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 If these links don't work, scroll to the bottom to make sure the whole
More informationYour Meal Plan. Day 1. Day 2 BREAKFAST LUNCH DINNER BREAKFAST. Jump to Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Scrambled Eggs with Spinach and Feta
Your Meal Plan To make changes or re-build this plan, log in at www.eatthismuch.com Jump to Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 If these links don't work, scroll to the bottom to make sure the whole
More informationLIFE HAS HEALTHY CHOICES
LIFE HAS HEALTHY CHOICES 2015 Recipes Black Bean Soup y 1 Italian Broccoli and Pasta y 2 Sweet Potato Fries y 3 Zucchini and Tomatoes y 4 Easy Greek Salad y 5 Baked Chicken Nuggets y 6 Peach Crisp y 11
More informationSIMPLE AND HEALTHY. Super Bowl. Copyright GoTimeTraining.com LLC. All Rights Reserved.
SIMPLE AND HEALTHY Super Bowl recipes 3 medium cucumbers (each will yield about 6 slices) ¼ cup store bought basil pesto 6 slices GO Veggie Lactose & Soy Free Mozzarella Slices, cut into ½ inch strips
More information2. Combine mayo, lime juice, chopped mint, lime peel, chilies and sugar together in small bowl.
Grilled Chicken Mojito Sandwich 2 tbsp low-fat mayonnaise 1 tbsp fresh lime juice 1 tbsp fresh chopped mint 1 tsp grated lime peel 1/2 tsp minced serrano chili 1/4 tsp sugar 4 slices tomato 1 (6 oz) boneless
More informationthe Community Diabetes Event cook
the Community Diabetes Event cook book appetizers 1 Baked Egg Rolls 3 Cranberry Salsa 5 Greek 7 Layer Dip 7 Strawberry Salsa 9 White Spinach Queso breakfast 11 Banana Protein Pancakes 13 Spinach & Mushroom
More informationDay 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Mega Menu WEEK 1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Breakfast Lunch Supper Snacks for the Day Muesli with rolled oats, nuts, dried fruit Glass of orange or grapefruit juice Toasted back bacon and
More informationMeal Prep Sunday Program. Created by St. Jude Wellness Center
Meal Prep Sunday Program Created by St. Jude Wellness Center Meal Prep Sunday Program St. Jude Wellness Center Let's get back to basics shall we? This simple 5-day meal plan is set up to have repeat meals
More informationSUN MON TUE WED THU FRI SAT. Microwave Apple Peanut Butter Muffin (6) 1/2 cup nonfat Greek yogurt (0) 369 (6)
Weekly Meal Plan SUN MON TUE WED THU FRI SAT Bacon, Egg, Zucchini, and Cheese Muffins (2) 1 1 light English muffin (2) 1 cup fresh fruit (0) Microwave Apple Peanut Butte Muffin (6) 1/2 cup nonfat Greek
More information14- Day Burn Meal Plan
14- Day Burn Meal Plan Ready to Burn Some Fat? Your 14- Day Meal Plan features nutrient- dense, complex carbohydrates and lean proteins to maintain lean muscle while burning fat. Use the pantry and shopping
More information60 Quick & Easy Whole Food Recipes
60 Quick & Easy Whole Food Recipes A healthy outside starts on the inside. ~ Robert Ulrich Busy days and hectic nights can make it challenging to stick to your goals, but with these quick and easy whole
More information7-Day Menu_November 2018 Avocado Egg Toast
7-Day Menu_November 2018 Avocado Egg Toast Makes 1 serving Total time: 5 minutes ¼ avocado ¼ teaspoon ground pepper ⅛ teaspoon garlic powder 1 slice whole-wheat bread, toasted 1 large egg, fried 1 teaspoon
More informationEmily s Menu February 23 to March 1 st, 2015
Emily s Menu February 23 to March 1 st, 2015 Meal Monday Tuesday Wednesday Thursday Friday Saturday Sunday Breakfast 1/3 cup oats 1 scoop vanilla protein 1 banana Cinnamon Blueberry Banana Oatmeal Pancakes
More information2,000 calorie meal plan
2,000 calorie meal plan Easy meal planning Trying to lose weight or trying to eat healthier, but don t know what to eat? This meal plan provides many healthy options for breakfast, lunch, dinner and snacks.
More informationBreakfast Fruit Cup. Apple Oatmeal. Preparation ½ cup per serving. Preparation ¾ cup per serving. Ingredients. Ingredients.
Apple Oatmeal A tasty recipe packed with good-for-you foods. Makes 4 servings. ¾ cup per serving. 1. Combine all ingredients Prep time: 10 minutes in a medium, microwave Cook time: 2 minutes safe bowl.
More informationMeal Prep Challenge, Week 2: Grocery List
Meal Prep Challenge, Week 2: Grocery List Serves 2 (x) = servings yielded per recipe 1. Meal 1: Slow Cooker Sweet Apple Pork w/ Roasted Green Beans (x4) 2. Meal 2: Blackened Catfish w/ Cajun Brown Rice
More informationHEALTHY HOLIDAY RECIPES
HEALTHY HOLIDAY RECIPES Breakfast or Brunch Ideas Fruit, low fat yogurt and granola parfaits. Whole grain French toast topped with fresh fruit and a dusting of powdered sugar. Breakfast Burritos: whole
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 SMALLER FAMILY HEALTHY PLAN Smaller Healthy Plan- Sesame Asian Steak Skewers
SMALLER FAMILY HEALTHY PLAN 07-20-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Chicken Salad Sandwiches Chocolate Protein Sesame Asian Steak Skewers Salsa Verde Lime Tacos Energy Bites DAY 4 DAY 5 DAY 6 DAY
More informationShopping List paleoplan.com
Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Prep List WEEK 08 Here is a prep list to help make cooking
More informationDairy (optional) 1/3c (~2oz) soft goat cheese (5) ~6-8oz ball mozzarella (5) Pantry. Herbs. Fruits. Nuts & Dried Fruits. Veggies.
Meal Prep Challenge, Week 2: Grocery List Serves 4 people for dinner & 1 person for all other meals. (x) = servings yielded per recipe 1. Meal 1: Slow Cooker Sweet Apple Pork w/ Roasted Green Beans (x5)
More information14- Day Build Meal Plan
14- Day Build Meal Plan Want to Build Some Muscle? Your 14- Day Meal Plan combines lean protein with high quality, complex carbs to support muscle growth. Use the pantry and shopping list at the end of
More informationBREAKFAST IDEAS. Broccoli, Cheddar, Ham Bake Overnight Oats Seven Ways You may choose any of the recipes.
BREAKFAST IDEAS PREP AND HEAT SERVINGS CALORIES NOTES Baked Denver Omelet 6 264 Recipe modification: Use 12 eggs instead of 8, use 2% milk Mexican Breakfast Bowl 4 321 Use 8 eggs instead of 6 Power Greens
More informationCURRIED SWEET POTATO SALAD
CURRIED SWEET POTATO SALAD Yield: 6 Servings TOTAL TIME: 20 minutes, plus chilling 1 lb. sweet potatoes (about 2 medium), peeled and chopped into 1-inch pieces ½ cup plain Greek yogurt 2 Tbsp. mango chutney
More information