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Sunday
Blueberry Waffles
- Blueberries are one of nature's superfoods. They work wonders with your brain and are full of antioxidants.
| Servings | Units | Foodname |
Calories | Fat (gm) | Carbs (gm) | Protein (gm) |
| 3 | Waffles | Kashi GoLean Waffles |
255 |
4.5 |
49.5 |
12 |
| 0.25 | package (20 oz) | Blueberries, frozen, unsweetened |
72 |
0.9 |
17.3 |
0.6 |
| 6.5 | tbs | Cool Whip Light |
49 |
0 |
9.8 |
0 |
| 0.25 | cup | Maple Grove Farm Sugar free Syrup |
15 |
0 |
5 |
0 |
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| | Totals |
391 | 5 | 82 | 13 |
- Toast waffle and then decorate with blueberries and cool whip.
Mushroom and Meatball Pasta
- A healthy way to eat your pasta.
| Servings | Units | Foodname |
Calories | Fat (gm) | Carbs (gm) | Protein (gm) |
| 1 | cup (dry) | Whole Wheat Elbow Macaroni, pasta |
380 |
2 |
78 |
14 |
| 0.5 | oz | Parmesan Cheese hard |
56 |
3.7 |
0.5 |
5.1 |
| 0.25 | cup, whole | Raw, Mushrooms |
5 |
0.1 |
0.8 |
0.7 |
| 1 | cup | Light Ragu Tomato Basil |
120 |
3 |
20 |
4 |
| 4 | ounce | Beef, ground, 95% lean, hamburger |
153 |
5.6 |
0 |
24 |
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| | Totals |
714 | 14 | 99 | 48 |
- Boil the pasta until it tastes right. While the pasta is boiling fry the meat in a skillet covered lightly in Pam. When the meat is brown, add the sauce and the mushrooms and turn down the heat and let them simmer together for a few minutes.
You can spice your pasta sauce up a little with basil, oregano, garlic powder or onion salt.
Remove the water from the pasta and then cover with sauce.
Strawberry Walnut Yogurt
- Strawberries are great for your health, and the combination of walnuts and yogurt protein help to control your appetite, and the walnuts are a good source of heart healthy omega 3 oils.
| Servings | Units | Foodname |
Calories | Fat (gm) | Carbs (gm) | Protein (gm) |
| 9 | large (1-3/8" dia) | Strawberries, raw |
52 |
0.5 |
12.4 |
1.1 |
| 1 | pot | Yoplait Light Yogurt (Fat Free) |
100 |
5 |
19 |
5 |
| 0.5 | oz | Walnuts, black, dried, Nuts |
88 |
8.4 |
1.4 |
3.4 |
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| | Totals |
239 | 14 | 33 | 9 |
- Mix all the ingredients together for a wonderful snack.
Chicken and Avocado Lettuce
- A great way to dress your chicken breast. The avocado adds a lovely taste to your meal, and the low fat cheese really dresses this meal up.
Avocados contribute nearly 20 vitamins, minerals and phytonutrients to your diet in addition to really helping make you feel fuller.
| Servings | Units | Foodname |
Calories | Fat (gm) | Carbs (gm) | Protein (gm) |
| 1.25 | lb | Chicken breast, raw |
98 |
1.1 |
0 |
20.5 |
| 15 | small | Olives, ripe, canned (small-extra large) |
55 |
5.1 |
3 |
0.4 |
| 0.25 | avocado | Avocados, raw, all commercial varieties |
80 |
7.4 |
4.3 |
1 |
| 1 | oz | Cheddar Cheese low fat (Dormans) |
80 |
5 |
1 |
8 |
| 0.25 | head, small | Lettuce, iceberg (includes crisphead types), raw |
11 |
0.1 |
2.4 |
0.7 |
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| | Totals |
325 | 19 | 11 | 31 |
- Broil chicken breast, cut the avocado in halve to remove pit and then use a knive to remove the green flesh. Slice the avocado into 1 inch cubes and mix with cubed cheese, olives and lettuce.
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