In addition to the meal recipes provided, you must have 8 large glasses of water and one fruit throughout your day.
Breakfast- Calzone
Ingredients:
1 lb frozen French bread dough, thawed
1/8 tsp fresh garlic, minced
¼ cup sweet onions, chopped
½ cup mushrooms, chopped
¼ cup egg beaters
1 cup fat-free mozzarella cheese
1 tbsp fresh basil, chopped
black pepper
non-fat cooking spray
Preparation Method:
1. Remove dough from package and allow to rise until doubled.
2. Spray medium sized skillet with non-fat cooking spray; add garlic and sauté until you can smell the garlic. Add onions and sauté till translucent. Add mushrooms and cook until tender. Drain and cool. Set aside.
3. Add egg beaters, cheese, basil and black pepper to mushroom mixture, mix well.
4. Roll each loaf into 16 x 12-inch square. Spread half of the mushroom mixture on each within 1 inch of edge. Roll jelly-roll style, starting at narrow (short) end. Seal edges with water. Place on non-fat sprayed baking sheet. Cover and refrigerate overnight.
5. Bake at 350 degrees for 25 minutes. To make dough golden brown brush with a little egg beaters and bake 5 to 10 minutes more.
Yield: 4 calzones
Nutritional Information:
Calories: 110
Fat: 0.5 g
Lunch: Consists of a salad and a main course.
Salad - Apple and Spinach Salad
Ingredients:
2 Tbsp fresh lime juice
2 Tbsp fresh orange juice
2 tsp Dijon mustard
2 tsp honey
1/4 tsp salt
freshly ground black pepper to taste
1/2 cup thinly sliced red onion
8 cups fresh baby spinach (about 8 ounces)
1 large apple, cored and thinly sliced
1/4 cup (1 ounce) crumbled blue cheese
Preparation Method:
Combine juices, mustard, honey, salt and pepper in a small bowl and whisk together. Place onions and spinach in a large bowl. Add dressing and toss together. Top with blue cheese.
Nutritional Information:
Calories: 60
Fat: 2
Main Course – Quiche Florentine
Ingredients:
1 each medium onion, diced
10 oz frozen spinach, chopped, thawed and squeezed and dried
¼ cup plain bread crumbs
2 cups fat-free milk
8 each egg whites
¼ cup fat-free parmesan cheese
1 tsp garlic salt
1 tsp Old Bay Seasoning
½ tsp fresh cracked black pepper
non-fat cooking spray
Preparation Method:
1. Preheat oven to 350 degrees.
2. Spray a medium skillet with non-fat cooking spray and heat on medium, sauté onion until almost tender.
3. Add spinach and cook until all moisture is evaporated.
4. Add breadcrumbs, stir and place into a deep dish pie pan pre-sprayed with non-fat cooking spray.
5. Combine all other ingredients in a mixing bowl and pour over vegetables in quiche pan.
6. Bake for 40 to 45 minutes or until firm in center. Allow to stand for 5 to 8 minutes before cutting and serving.
Yield: 6 servings
Nutritional Information:
Calories: 111
Fat: 2 g
Dinner: Consists of a starter, a main course and a dessert.
Starter - Lemony Avocado
Ingredients:
1 avocado
1 yellow lemon
Preparation Method:
Slice the avocado into pieces, have just one piece and shower it in lemon for a nice sour taste!
Calories: 81
Fat: 8g
Main Course – The Perfect Pizza
Ingredients:
3 each sweet red or yellow bell peppers
1 each red onion, sliced into thin strips
1 each loaf frozen whole wheat bread or French bread, thawed
½ cup fat-free ricotta cheese
1 each large red tomato, chopped
½ cup fat-free mozzarella cheese
¼ cup grated fat-free parmesan cheese
2 tbl fresh basil, chopped
salt and pepper
non-fat cooking spray
Preparation Method:
1. Preheat oven to 425 degrees.
2. Cut peppers in half and remove seeds and membranes (white veins on the inside of the pepper).
3. Line baking sheet with foil and spray with non-fat cooking spray. Place peppers cut side down along with onions on baking sheet. Spray onions lightly with non-fat cooking spray. Place baking sheet in oven and bake for 10 minutes. Remove onions and set aside.
4. Bake peppers for 10 or 15 more minutes or until skin is bubbly and browned. Wrap peppers in the foil and let stand until cool enough to handle. Gently rub off the skins of the peppers, and then cut them into 1 inch strips.
5. Meanwhile, spray rectangular cookie sheet with non-fat cooking spray. Remove dough from package and roll out to fit rectangular cookie sheet. (If you like a thin crust pizza you can divide the dough in half and roll out enough dough for two 12-inch rectangular cookie sheets.)
6. Pat dough into cookie sheet, building up edges slightly. Prick bottom of crust with fork. Do not let dough rise. Place dough in oven and bake for about 10 minutes or until lightly browned. Remove from oven and let cool.
7. In a bowl add fat-free ricotta cheese and season with salt and pepper. Using a plastic spatula spread ricotta on pizza dough making sure to cover entire surface area.
8. Evenly spread out vegetables onto pizza dough.
9. Top with Mozzarella cheese and chopped basil. Finish by adding parmesan cheese evenly over entire top surface of pizza
Yield: 8 servings – 1 slice per person
Nutritional Information:
Calories: 238
Fat: 3 g
Dessert - Pistachio Chocolate Pudding
Ingredients:
1 prepared low-fat chocolate pudding snack cup
1 tablespoon chopped pistachios
Preparation Method:
1. Top pudding cup with pistachios.
Nutritional Information:
Calories: 147
Fat: 4g.
Total Day Nutritional Facts:
Total Calories: 747
Total Fat: 18.5g
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