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Friday
Waffle and Iced Coffee
| Servings | Units | Foodname |
Calories | Fat (gm) | Carbs (gm) | Protein (gm) |
| 2 | Waffles | Kashi GoLean Waffles |
170 |
3 |
33 |
8 |
| 0.5 | cup | Maple Grove Farm Sugar free Syrup |
30 |
0 |
10 |
0 |
| 0.25 | scoop | Pro-Rated Protein Shake |
30 |
0.4 |
1 |
5.5 |
| 4 | fl oz | Milk, nonfat, fluid, with added vitamin A (fat free or skim) |
42 |
0.1 |
6.1 |
4.1 |
| 3 | fl oz | Coffee, brewed from grounds, prepared with tap water |
1 |
0 |
0 |
0.1 |
| 2 | cup | Ice |
0 |
|
|
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| | Totals |
273 | 3 | 50 | 18 |
- Toast waffles and then put on your syrup.
Mix milk, protein powder, coffee and ice together in a blender for a frozen treat.
Banana Cream Peanut Crunch
- A heavy mix of wonderful flavors will satisfy you for the night.
| Servings | Units | Foodname |
Calories | Fat (gm) | Carbs (gm) | Protein (gm) |
| 0.5 | cup | Kashi GoLean Cereal |
70 |
0.5 |
15 |
6.5 |
| 1 | small (6" to 6-7/8" long) | Bananas, raw |
90 |
0.3 |
23.1 |
1.1 |
| 1 | tbsp | Smart Balance Peanut Butter |
100 |
8.5 |
3 |
3.5 |
| 4 | tbsp | Fat Free Cream Cheese |
56 |
0.8 |
3.2 |
8.4 |
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| | Totals |
316 | 10 | 44 | 20 |
- Mix peanut butter and cream cheese and then add sliced banana and kashi.
Mahi w/Butter Asparagus & Carrot and Risotto
- Carrots have vitamins that help the eyes, prevent cancer and lower cholesterol. Fish is a great healthy source of protein.
| Servings | Units | Foodname |
Calories | Fat (gm) | Carbs (gm) | Protein (gm) |
| 3 | ounces | MahiMahi Broiled |
93 |
0.7 |
|
20.5 |
| 40 | Grams | Risotto |
139 |
0.5 |
30.5 |
3.1 |
| 1.75 | tbsp | Smart Balance 37% Light Buttery Spread |
79 |
8.8 |
0 |
0 |
| 2.5 | medium | Carrots, raw |
63 |
0.4 |
14.6 |
1.4 |
| 9 | spear, medium (5-1/4" to 7" long) | Asparagus, raw |
36 |
0.2 |
5.6 |
3.2 |
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| | Totals |
409 | 11 | 51 | 28 |
- Steam the veggies. Add half the butter to these.
Put fish in aluminum foil with lemon juice, salt and pepper and the other half of the butter (or your favorite spices) Broil each side for 4-6 minutes until the fish flakes easily.
Buy the risotto premade for ease, use normal rice, or follow the instructions on your rice.
Mexican Tuna
- Make your own healthy fish taco.
| Servings | Units | Foodname |
Calories | Fat (gm) | Carbs (gm) | Protein (gm) |
| 3 | oz | Tuna, light, canned in water |
99 |
0.7 |
0 |
21.7 |
| 2 | tablespoon | Ready-to-serve, salsa, Sauce |
9 |
0.1 |
2.1 |
0.5 |
| 1 | oz | Cheddar Cheese low fat (Dormans) |
80 |
5 |
1 |
8 |
| 1 | Tortilla | Whole wheat flour Tortilla |
120 |
4 |
18 |
4 |
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| | Totals |
308 | 10 | 21 | 34 |
- Drain tuna and put all the ingredients into the burrito. Roll burrito and enjoy.
PB Apple w/Raisins
- Apples taste great with peanut butter. The combination is a great way to feel full.
| Servings | Units | Foodname |
Calories | Fat (gm) | Carbs (gm) | Protein (gm) |
| 1 | medium (2-3/4" dia) | Apples, raw, with skin |
72 |
0.2 |
19.1 |
0.4 |
| 0.5 | small box (1.5 oz) | Raisins, seedless |
64 |
0.1 |
17 |
0.7 |
| 1.25 | tbsp | Smart Balance Peanut Butter |
125 |
10.6 |
3.7 |
4.4 |
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| | Totals |
261 | 11 | 40 | 5 |
- Mix Peanut butter and raisins. Dip apples into peanut butter to eat.
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