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Monday
Egg and Cheese Muffin w/ Iced Coffee
- This is a treat meal. Enjoy a great muffin breakfast and a very tasty sweet drink. Eggs and protein will help you stay on task and have enough energy to make it through the morning.
| Servings | Units | Foodname |
Calories | Fat (gm) | Carbs (gm) | Protein (gm) |
| 1 | large | Whole Egg hard-boiled, eggs |
78 |
5.3 |
0.6 |
6.3 |
| 1 | slice (3/4 oz) | Cheese american low fat |
38 |
1.5 |
0.7 |
5.2 |
| 57 | grams | Spelt Muffin (English Muffin) |
120 |
1.5 |
25 |
5 |
| 1.25 | tbsp | Sugar Free Hershey's Syrup |
9 |
0 |
3.1 |
0 |
| 1 | Tbsp | Splenda |
6 |
0 |
1.5 |
0 |
| 6 | fl oz | Milk, fluid, nonfat, calcium fortified (fat free or skim) |
65 |
0.3 |
9 |
6.3 |
| 2 | fl oz | Coffee, brewed from grounds, prepared with tap water |
1 |
0 |
0 |
0.1 |
| 1.5 | cup | Ice |
0 |
|
|
|
|
| | Totals |
316 | 9 | 40 | 23 |
- Boil a number of eggs. They are great for use later.
Toast your english muffin. If you cannot find spelt, you can substitue whole wheat muffins. Put the cheese on the muffin immediately after toasting. You can put the egg on the muffin, or eat it on the side (it is better warm)
Mix the syrup, splenda, milk, coffee and ice in a blender and you have a very tasty breakfast.
Chicken and Cheese Salsa w/Chips
- Spice up your day with salsa and chips. In addition, tomatos are loaded in great nutrition. They are full of vitamin C, have been shown to reduce your chance of getting cancer and are full of antioxidants. Both salsa and raw tomatos have these benefits.
| Servings | Units | Foodname |
Calories | Fat (gm) | Carbs (gm) | Protein (gm) |
| 0.75 | lb | Chicken breast, raw |
59 |
0.7 |
0 |
12.3 |
| 1 | medium whole (2-3/5" dia) | Tomatoes, red, ripe, raw, year round average |
22 |
0.2 |
4.8 |
1.1 |
| 1.5 | oz | Cheddar Cheese low fat (Dormans) |
120 |
7.5 |
1.5 |
12 |
| 0.25 | cup | Ready-to-serve, salsa, Sauce |
17 |
0.1 |
4.1 |
1 |
| 1.75 | oz | Light Tostitos Chips |
158 |
1.8 |
35 |
3.5 |
|
| | Totals |
376 | 10 | 45 | 30 |
- Broil chicken breast.
Slice the chicken breast, the tomato, cheese and pile them together.
Cover the breast with some of the salsa and enjoy the chips and salsa on the side.
Whole Grain Turkey Sandwich
- An old familiar standard made healthy.
| Servings | Units | Foodname |
Calories | Fat (gm) | Carbs (gm) | Protein (gm) |
| 1 | tablespoon | Mayonnaise, light, Salad dressing |
49 |
5 |
1.2 |
0.1 |
| 2 | serving | Turkey Breast and White Turkey (smoked sliced), LOUIS RICH |
56 |
1.3 |
1.3 |
9.9 |
| 3 | leaf, small | Lettuce, iceberg (includes crisphead types), raw |
2 |
0 |
0.4 |
0.1 |
| 2 | slices | Whole bread sugar free |
100 |
2 |
22 |
6 |
|
| | Totals |
207 | 8 | 25 | 16 |
- Everyone knows how to make a sandwich. Adding tomatoes, pickles, or onions are almost free or calories and make the experience even better.
Salmon & Buttered Rice w/Snap Peas
- Salmon is the fish that everyone can enjoy. It is loaded with nutrients and can be cooked easily.
| Servings | Units | Foodname |
Calories | Fat (gm) | Carbs (gm) | Protein (gm) |
| 1 | tbsp | Smart Balance 37% Light Buttery Spread |
45 |
5 |
0 |
0 |
| 47 | pea pods | Sugar Snap Peas |
66 |
0.5 |
0 |
4.7 |
| 0.25 | cup | Rice, brown, long-grain, raw |
171 |
1.4 |
35.7 |
3.7 |
| 2.75 | oz | Salmon, Atlantic, farmed, raw |
143 |
8.5 |
0 |
15.5 |
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| | Totals |
425 | 15 | 36 | 24 |
- Broil salmon steaks or fillets about 4 inches from heat, allowing about 10 minutes per inch of thickness. Fish is done when flesh flakes easily.
Boil rice with twice the water until the water is almost gone.
Add the sugar peas raw to the dish as a nice edible garnish.
Grape Snack
- Grapes are rich in anthocyanins, flavones, geraniol, linalol, nerol and tannins. These are believed to protect against cancer. In addition, red grapes have resveratrol which in some studies has been shown to help in weight loss (pretty shaky data, but nice anyways)
| Servings | Units | Foodname |
Calories | Fat (gm) | Carbs (gm) | Protein (gm) |
| 1.5 | cup | Grapes, american type (slip skin), raw |
92 |
0.5 |
23.7 |
0.9 |
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| | Totals |
92 | 0 | 24 | 1 |
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