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Wednesday
Kashi and Blueberries
- Just one serving of Kashi supplies 40% of your daily fiber needs and 20% of your daily protein needs.
Blueberries are a wonderfood that slow aging, improve mental performance, and are loaded with important antioxidants.
| Servings | Units | Foodname |
Calories | Fat (gm) | Carbs (gm) | Protein (gm) |
| 1.25 | cup | KASHI GoLEAN by Kellogg |
189 |
1.3 |
38.7 |
17.4 |
| 8 | fl oz | Milk, nonfat, fluid, with added vitamin A (fat free or skim) |
83 |
0.2 |
12.1 |
8.2 |
| 0.25 | cup, unthawed | Blueberries, frozen, unsweetened |
20 |
0.2 |
4.7 |
0.2 |
|
| | Totals |
292 | 2 | 56 | 26 |
- Mix blueberries, cereal and milk and enjoy.
Bacon and Cheeseburger w/Chips
- There are few things nicer than a hamburger. Enjoy this great meal with your favorite toppings.
| Servings | Units | Foodname |
Calories | Fat (gm) | Carbs (gm) | Protein (gm) |
| 3 | ounce | Beef, ground, 95% lean |
115 |
4.2 |
0 |
18 |
| 1 | slice (3/4 oz) | Cheese american low fat |
38 |
1.5 |
0.7 |
5.2 |
| 1 | fried slices | Gwaltney Brand Bacon |
30 |
2.3 |
0 |
3 |
| 0.25 | small | Onions, raw |
7 |
0 |
1.6 |
0.2 |
| 1 | bun | Whole grain light Hamburger bun |
80 |
1 |
13 |
5 |
| 28 | Grams | Light Tostitos Chips |
90 |
1 |
20 |
2 |
|
| | Totals |
360 | 10 | 35 | 33 |
- Form hamburger into patty. Fry in a pan that has been lightly seasoned with Pam. Right before the meat is done, put the cheese on top to melt it into the patty.
Bacon-You can cook it in its own fat or microwave it. I recommend for the sake of simplicity for others to microwave.
Prepare a microwave-safe dish, preferably glass/Pyrex: Place several layers of paper towels over the dish.
Lay 4 uncooked bacon strips across the paper towels.
Place several layers of paper towels over the bacon.
Cook the bacon in the microwave approximately 3 minutes on the highest setting (time may vary by microwave and the amount of bacon cooking). For 2 slices of bacon, figure on 2 1/2 minutes total.
Remove from the plate and place on paper towel to absorb any bit of fat there is.
Allow it to sit for about 1 minute to cool. The bacon will be crisp and delicious.
Put meat, onions and bacon inside the buns and enjoy your meal.
Artichoke Chicken Salad
- A very tasty and easy to make chicken salad.
| Servings | Units | Foodname |
Calories | Fat (gm) | Carbs (gm) | Protein (gm) |
| 0.75 | oz | Mozzarella Cheese (Polly-O Lite) |
45 |
2.3 |
0.8 |
5.3 |
| 0.25 | cup, chopped | Peppers, sweet, red, raw |
10 |
0.1 |
2.2 |
0.4 |
| 1.25 | lb | Chicken breast, raw |
98 |
1.1 |
0 |
20.5 |
| 0.75 | artichoke, medium | Artichokes, (globe or french), raw |
45 |
0.1 |
10.1 |
3.1 |
| 0.5 | cup (dry) | Whole Wheat Elbow Macaroni, pasta |
190 |
1 |
39 |
7 |
| 2 | tbsp | Duke's Light Mayonnaise |
67 |
6.7 |
1.3 |
0 |
|
| | Totals |
454 | 11 | 53 | 36 |
- Grill chicken or broil it according to taste. Boil the pasta and then rinse it until it is cool.
You can boil your own artichoke or more easily just buy the canned variety.
Mix all the ingredients.
PBB and Raisin Sandwich
- Peanut butter is a wonderful comfort food. This is a healthy variation to be used as a great snack.
| Servings | Units | Foodname |
Calories | Fat (gm) | Carbs (gm) | Protein (gm) |
| 0.5 | medium (7" to 7-7/8" long) | Bananas, raw |
53 |
0.2 |
13.5 |
0.6 |
| 2 | tbsp | Smart Balance Peanut Butter |
200 |
17 |
6 |
7 |
| 0.125 | cup, packed | Raisins, seedless |
62 |
0.1 |
16.3 |
0.6 |
| 2 | slice | Bread, whole-wheat |
138 |
1.9 |
23.1 |
7.3 |
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| | Totals |
452 | 19 | 59 | 16 |
- Spread peanut butter over the bread and the add bananas and raisins for healthy sweetness.
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