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Thursday
Egg and Cheese Ham Grits
- A high protein meal to really get your started in the morning. Great when you are feeling hungry.
| Servings | Units | Foodname |
Calories | Fat (gm) | Carbs (gm) | Protein (gm) |
| 1 | slice | American cheddar Cheese imitation |
50 |
2.9 |
2.4 |
3.5 |
| 2 | large | Egg White raw fresh, eggs |
34 |
0.1 |
0.5 |
7.2 |
| 1 | large | Whole Egg raw fresh, eggs |
72 |
5 |
0.4 |
6.3 |
| 3 | slices | Hillshire ham deli smoked ham slices |
30 |
0.7 |
0.5 |
5 |
| 2 | slice | Bread, whole-wheat |
138 |
1.9 |
23.1 |
7.3 |
| 1.25 | tbsp | Smart Balance 37% Light Buttery Spread |
56 |
6.2 |
0 |
0 |
| 0.25 | cup | Corn grits, white, regular and quick, enriched, dry |
145 |
0.5 |
31 |
3.4 |
|
| | Totals |
525 | 17 | 58 | 33 |
- Combine water, grits, and salt in a sauce pan. (Follow instructions on grits for the amount of water). Allow grits to boil for a while until they start to thicken, and then add cheese and sliced ham.
While the grits are cooking, scramble eggs using Pam to season the pan.
enjoy your warm filling meal.
Fruit Salad
- Fruit is nature's perfect snack. It is loaded in nutrients, minerals and phytochemicals. The fiber content helps make you feel full while satisfying a sweet tooth. Even the humble apple contains hundreds of nutrients that can improve your health.
| Servings | Units | Foodname |
Calories | Fat (gm) | Carbs (gm) | Protein (gm) |
| 1 | cup, quartered or chopped | Apples, raw, with skin |
65 |
0.2 |
17.3 |
0.3 |
| 1 | cup | Grapes, american type (slip skin), raw |
62 |
0.3 |
15.8 |
0.6 |
| 0.75 | cup, whole | Strawberries, raw |
35 |
0.3 |
8.3 |
0.7 |
| 1 | medium (2-1/2" dia) (approx 4 per lb) | Peaches, raw |
38 |
0.2 |
9.3 |
0.9 |
| 0.25 | cup | Pineapple juice, canned, unsweetened, with added ascorbic acid |
33 |
0.1 |
8 |
0.2 |
| 1 | medium (7" to 7-7/8" long) | Bananas, raw |
105 |
0.4 |
27 |
1.3 |
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| | Totals |
338 | 2 | 86 | 4 |
- Cut all the fruit into small pieces and then mix them together.
Salmon w/Spinach and Red Potatoes
- Salmon is a highly nutritious food. It is loaded with vitamin D, protein, B vitamins, and omega 3. Omega 3 oils have been shown to reduce inflammation, reduce aggression, and even may help prevent alzheimer's.
Spinach is my favorite health food. I will usually add it to my sandwichs in place of lettuce. Spinach is loaded with calcium, folic acid, vitamin k, iron, vitamin C, fiber, lutein, bioflavanoids and the list goes on. It protects from cancer, heart disease, macular degeneration. It helps to strengthen bones and the list goes on. It is truly a super food.
| Servings | Units | Foodname |
Calories | Fat (gm) | Carbs (gm) | Protein (gm) |
| 2 | potato small (1-3/4" to 2-1/4" dia) | Potatoes, red, flesh and skin, raw |
238 |
0.5 |
54.1 |
6.4 |
| 4 | oz | Salmon, Atlantic, farmed, cooked, dry heat |
233 |
14 |
0 |
25 |
| 0.75 | tbsp | Smart Balance 37% Light Buttery Spread |
34 |
3.8 |
0 |
0 |
| 0.5 | cup | Spinach Frozen |
30 |
0.5 |
4.9 |
3.8 |
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| | Totals |
535 | 19 | 59 | 35 |
- Thaw the spinach. Put spinach in the bottom of a baking pan.
Put the salmon on top of the spinach.
Bake the potatoes in the microwave for 3 minutes. Put them around the salmon. Bake at 325 F for 20 minutes until the fish flakes easily. You can add spices as desired to the fish to taste.
Garlic and Shrimp Salad
- A yummy healthy meal that can be made in minutes.
| Servings | Units | Foodname |
Calories | Fat (gm) | Carbs (gm) | Protein (gm) |
| 0.25 | cup slices | Cucumber, with peel, raw |
4 |
0 |
0.9 |
0.2 |
| 0.5 | oz | Parmesan Cheese grated |
61 |
4.1 |
0.6 |
5.5 |
| 1 | clove | Garlic, raw |
4 |
0 |
1 |
0.2 |
| 1 | oz | Olives, Black pitted |
50 |
5 |
2 |
0 |
| 15 | leaf, small | Lettuce, iceberg (includes crisphead types), raw |
10 |
0.1 |
2.2 |
0.7 |
| 4 | oz | Shrimp, raw |
120 |
2 |
1 |
23 |
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| | Totals |
250 | 11 | 8 | 30 |
- Boil shrimp in water with salt/season 2 1/2 to 3 mins (until red). You can serve warm on salad or ice and serve chilled.
Chop the raw garlic and add to salad.
If you do not wish to cook the shrimp, you can just buy it pre cooked.
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