In addition to the meal recipes provided, you must have atleast 8 large glasses of water and one fruit throughout your day.
Breakfast Melt
Ingredients:
5 oz fat-free cream cheese
2 tbsp pimentos small chopped
1 tbsp capers
1 tbsp Old Bay Seasoning
salt and pepper
1 6-1/2 ounce can tuna packed in water, drained
3 each English muffins, split and toasted
1 large tomato, cut into 6 individual round slices
Preparation Method:
1. In a bowl combine, fat-free cream cheese, pimentos and capers, mixing thoroughly.
2. Add Old Bay Seasoning, salt and pepper and mix until incorporated. Set aside.
3. In a bowl combine 1/3 of the cream cheese spread with the tuna.
4. Spread the mixture over each of the split muffin halves.
5. Broil under broiler for about 3 minutes until heated through. Remove from oven.
6. Top each split muffin half with tomato slices, then divide the remaining cheese spread evenly over each half. Return to broiler for few minutes until cheese spread melts, about 1 minute.
Yield: 3 servings / two halves per person
Nutritional Information:
Calories: 265
Fat: 3 g
Lunch: Consists of a salad and a main course.
Salad - Lime and Cumin Bean Salad Recipe
Makes 6 servings
Ingredients
| 1 | can corn |
| 1 | cup (can) black beans |
| 1 | cup (can)chickpeas |
| 114 | g lime juice (3 limes) |
| 2 | T extra virgin olive oil |
| 4 | T cumin |
Preparation Method:
Strain and rinse all canned goods until water runs clear
Put in serving bowl
Add olive oil
Add cumin
Mix thoroughly
If stored in an airtight container, this will keep for ~a week or more
Nutritional Information:
Calories: 178
Fat: 7g
Main Course – Apricot & Ginger Pita
Ingredients:
1 16 oz pork tenderloin
seasoning salt
2 cups Romaine Lettuce shredded
1/2 cup fat-free feta cheese
8 each fat-free pitas
Apricot Ginger Sauce
1 jar / 8 oz Apricot preserves
1 oz / 2 tbsp soy sauce
1 tbsp minced fresh ginger
Preparation Method:
1. Heat grill or turn on broiler.
2. Season pork tenderloin with Lawry’s seasoning.
3. Grill/broil tenderloin until internal temperature is between 160 and 165 degrees Fahrenheit.
4. Remove from grill/broil and let sit for at least 3 to 5 minutes before slicing tenderloin.
5. In a sauce pan add apricot preserves and slowly heat over low temperature until it liquifies. Add soy sauce and fresh ginger. You should have a flavor that is both sweet and salty. Set pan aside to cool down.
6. In a bowl add shredded romaine lettuce and toss with Apricot Ginger Sauce.
7. Take one pita and divide into two halves. Add ¼ cup of romaine in each half, followed by ½ tablespoon of feta in each half and top with 2 ounces of sliced pork tenderloin.
Yield: 8 pitas
Nutritional Information:
Calories: 190.1
Fat: 1.3 g
Dinner: Consists of a main course and a dessert.
Main Course – Mango-licious Barbecue Shrimp
Ingredients:
1 each large mango, peeled, pitted and coarsely chopped
1 each jalapeno chili pepper, seeded
1 each fresh garlic clove, chopped
¼ cup fresh lime or lemon juice
1 tsp honey
2 tbl fresh cilantro, chopped
1 lb 16-20 count shrimp, peeled and deveined
salt and pepper
non-fat cooking spray
(The shrimp count is the number of shrimp per pound. For example, 1 lb of a 16 count would contain 16 shrimp of about 1 oz each.)
Preparation Method:
1. In a food processor, place the mango, jalapeno and garlic and puree. Add the lime/lemon juice, honey, and cilantro and blend. Season with salt and pepper. Depending on how hot you want your sauce add anywhere from ½ to all of the jalapeno pepper.
2. Preheat the grill to medium-high.
3. In a bowl place the shrimp along with 2 tablespoons of the mango sauce and salt and pepper. Thread shrimp on to metal skewers.
4. Grill the shrimp on one side for 2-3 minutes, turn and grill for another 2-3 minutes.
Serve immediately.
(You may serve this shrimp several ways. Over a bed of baby greens, over pasta or rice, drizzling with remaining mango sauce.)
Yield: 4 servings – 4 shrimp per person
Nutritional Information:
Calories: 160
Fat: 2 g
Dessert - Indoor S’mores
Ingredients:
2 whole graham crackers, broken in half
4 marshmallows
2 tablespoons bittersweet chocolate chips, melted (see Tip)
Preparation Method:
1. Position oven rack in the upper third of the oven; preheat broiler.
2. Place graham cracker halves on a baking sheet; top each with 1 marshmallow. Broil, with the oven door ajar and watching carefully, until the marshmallows are golden brown, 45 to 75 seconds. Remove from the oven and drizzle each S’more with a little melted chocolate.
Tips:
Tip: To melt chocolate: Microwave on Medium for 1 minute. Stir, then continue microwaving on Medium in 20-second intervals until melted, stirring after each interval. Or place in the top of a double boiler over hot, but not boiling, water. Stir until melted.
Nutrition Information Per Serving:
Calories: 98
Fat: 3g
Total Day Nutritional Facts:
Total Calories: 891.1
Total Fat: 16.3
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