In addition to the meal recipes provided, you must have atleast 8 large glasses of water and one fruit throughout your day.
Breakfast – All Wrapped Up
Ingredients:
2 each slices turkey bacon, chopped
¼ cup sweet red pepper, chopped
salt and pepper
½ cup egg beaters
¼ cup tomato, chopped
2 each 8-inch fat-free tortilla - warmed
Preparation Method:
1. In a medium skillet cook turkey bacon until brown and crispy.
2. Add red pepper, salt and pepper and cook for 3 minutes.
3. Add egg beaters, cook and stir 2 minutes until egg begins to set. Remove from heat; add tomatoes and stir in.
4. Spoon mixture into warmed tortilla; roll tortilla around filling.
Serve immediately. May serve with salsa or fat-free sour cream.
Yield: 2 individual wraps.
Nutritional Information:
Calories: 177
Fat: 1 g
Lunch: Consists of a soup and a main course.
Soup - Butternut Squash Soup
Ingredients
| 2 1/4 | lbs butternut squash |
| 1 | cup chopped onions |
| 1 | tablespoon grated fresh ginger |
| 1 | tablespoon butter |
| 4 | cups vegetable broth or chicken broth |
Directions
Preheat oven to 450.
Cut squash in half lengthwise, scoop out seeds and place cut side down on a baking sheet.
Roast the squash for 40-45 minutes or until it is very tender.
Allow squash to cool.
While the squash is roasting,saute the onion and ginger in the butter over a medium heat until the onion is translucent and soft.
Add the broth, cover and simmer for 10 minutes.
Scoop the cooled squash from the skin.
Place half the squash and half the broth in a blender, puree until smooth.
Repeat with the other half of the squash and broth.
If needed, add water to achieve the desired consistency.
Return the soup to the sauce pan and reheat.
Salt and pepper to taste.
If desired, garnish each serving with a spoonful of sour cream.
Nutritional Information:
Calories: 195
Fat: 6.5g
Main Course – Hakuna Matata Frittata
Ingredients:
1 ½ cups egg beaters
¼ cup fat-free milk
salt and pepper
1 cup chicken breast, cooked and diced
1 cup white button mushrooms
2 tbsp green onion, thinly sliced
¼ cup fat free cheddar cheese, shredded
Preparation Method:
1. In mixing bowl, stir together egg beaters, milk, salt and pepper. Set aside.
2. In mixing bowl, combine chicken, mushrooms and green onions.
3. Spray non-fat cooking spray in ovenproof skillet; add egg mixture. Cook over medium-low heat. As eggs set, run a spatula around the edge, lifting to allow uncooked portion to flow underneath. Cook until eggs are almost set but surface is still moist.
4. Press chicken mixture into top of egg mixture.
5. Place under broiler 4 to 5 inches from heating coils and heat for 1 to 2 minutes or until set.
6. Top with cheddar cheese and continue cooking until cheese melts.
7. Cut Frittata into 4 slices
Serve immediately.
Yield: 4 servings –1 slice per person
Nutritional Information:
Calories: 147
Fat: 1.5 g
Dinner: Consists of a main course and a dessert.
Main Course – Roasted Salmon Filet
Ingredients:
1 clove finely chopped fresh garlic
8 sprigs fresh tarragon, thyme or dill
4- 4 oz salmon filet (low-fat salmon - pink, chum or humpback)
non-fat cooking spray
Preparation Method:
1. Preheat oven to 375 degrees.
2. Lightly spray a large sauté pan with non-fat cooking spray. Heat pan on medium high heat.
3. Add chopped garlic and sweat. Once you can smell the garlic add sprigs of referenced herb and heat until you can smell fragrance of herb.
4. Add salmon filet and brown one side about 2 to 3 minutes.
5. Once one side is browned, turn filet over in pan and place pan directly into preheated oven. Cook salmon for 6 to 8 minutes until medium in temperature, slightly dark pink on the inside of filet. Serve immediately.
Salmon can be high in fat, so be sure to pick one of above-referenced low-fat varieties. Serve over a bed of Jasmine rice or a bed of baby mixed greens.
Yield: 4 servings – 4 oz each
Nutritional Information:
Calories: 166
Fat: 5.5 g
Dessert - Chocolate Pancakes
Ingredients
1/4 cup all-purpose flour
2 tablespoons sugar
1 1/2 teaspoons unsweetened cocoa powder
1/4 teaspoon baking powder
Pinch of salt
1 large egg white
1/4 cup skim milk
1 teaspoon canola oil
1/4 teaspoon vanilla extract
1/2 pint nonfat vanilla frozen yogurt
1/3 cup Chocolate-Raspberry Sauce, (recipe follows)
1/2 cup fresh raspberries
Preparation Method
Stir together flour, sugar, cocoa, baking powder and salt in a medium bowl. Whisk together egg white, milk, oil and vanilla in a small bowl. Make a well in the center of the dry ingredients and gradually whisk in the liquid mixture, stirring just until combined. Let the batter stand for 5 minutes, or refrigerate for up to 1 hour.
Spray a large nonstick skillet with nonstick cooking spray and place over medium-low heat. Make 3 to 4 pancakes, using about 1 1/2 tablespoons of batter per pancake, in the pan and cook until the underside is browned and the bubbles on top remain open, 1 to 1 1/2 minutes. Turn the pancakes over and cook until the underside is browned, about 15 seconds. Repeat with the remaining batter.
Arrange the pancakes on dessert plates. Top with scoops of frozen yogurt and Chocolate-Raspberry Sauce. Garnish with raspberries.
Tips:
Make Ahead Tip: Pancake batter can be refrigerated for up to 1 hour.
Nutrition Information Per Serving:
Calories: 302
Fat: 3g
Total Day Nutritional Facts:
Total Calories: 987
Total Fat: 17.5g
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