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Saturday
Breakfast Burritos
- This is a great redo for the old standard of eggs. The salsa and cheese help make the boring exciting.
| Servings | Units | Foodname |
Calories | Fat (gm) | Carbs (gm) | Protein (gm) |
| 1 | large | Egg White raw fresh, eggs |
17 |
0.1 |
0.2 |
3.6 |
| 1 | large | Whole Egg raw fresh, eggs |
72 |
5 |
0.4 |
6.3 |
| 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 |
| 0.25 | cup, chopped | Onions, raw |
16 |
0 |
3.7 |
0.4 |
| 1 | Tortilla | Whole wheat flour Tortilla |
120 |
4 |
18 |
4 |
|
| | Totals |
314 | 14 | 25 | 23 |
- Scramble eggs with Salsa using zero calorie Pam to season pan. You can fry the onions in the same pan or add them raw depending on your taste. Fold all into the tortilla.
Turkey BLT w/Chips and Apple
- A healthy sandwich with an apple.
| Servings | Units | Foodname |
Calories | Fat (gm) | Carbs (gm) | Protein (gm) |
| 1 | serving 2 oz | Smoked Sliced Turkey, CARL BUDDIG |
91 |
5.2 |
1 |
10 |
| 1 | fried slices | Gwaltney Brand Bacon |
30 |
2.3 |
0 |
3 |
| 3 | leaf, small | Lettuce, iceberg (includes crisphead types), raw |
2 |
0 |
0.4 |
0.1 |
| 1 | slice, medium (1/4" thick) | Tomatoes, red, ripe, raw, year round average |
4 |
0 |
0.8 |
0.2 |
| 1.5 | tbsp | Duke's Light Mayonnaise |
50 |
5 |
1 |
0 |
| 2 | slice | Bread, whole-wheat |
138 |
1.9 |
23.1 |
7.3 |
| 1 | oz | Light Tostitos Chips |
90 |
1 |
20 |
2 |
| 1 | medium (2-3/4" dia) | Apples, raw, with skin |
72 |
0.2 |
19.1 |
0.4 |
|
| | Totals |
477 | 16 | 65 | 23 |
- Make the sandwich, enjoy with apples and chips.
If you are feeling really hungry, you can eat the apple before the rest of the meal. Apples tend to help you feel full longer.
Pepper Shrimp Stir Fry
| Servings | Units | Foodname |
Calories | Fat (gm) | Carbs (gm) | Protein (gm) |
| 12 | large | Shrimp, raw |
89 |
1.5 |
0.8 |
17.1 |
| 0.25 | pepper, large (3-3/4" long, 3" dia) | Peppers, sweet, yellow, raw |
13 |
0.1 |
2.9 |
0.5 |
| 0.25 | cup, sliced | Peppers, sweet, red, raw |
6 |
0.1 |
1.4 |
0.2 |
| 0.25 | cup, sliced | Peppers, sweet, green, raw |
5 |
0 |
1.1 |
0.2 |
| 25 | pea pods | Sugar Snap Peas |
35 |
0.2 |
0 |
2.5 |
| 1 | clove | Garlic, raw |
4 |
0 |
1 |
0.2 |
| 0.25 | cup | Green Giant Corn Niblets |
27 |
1.7 |
5.7 |
0.7 |
| 1.25 | tbsp | Smart Balance 37% Light Buttery Spread |
56 |
6.2 |
0 |
0 |
| 0.5 | cup (dry) | Whole Wheat Elbow Macaroni, pasta |
190 |
1 |
39 |
7 |
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| | Totals |
424 | 11 | 52 | 28 |
- Boil pasta until is done to the taste.
Steam the vegetables for around a minute and then throw all the ingredients into a pan to stir fry. Spice it as desired.
Almond Berry Cottage Cheese
- Cream cheese is full of stomack filling fat. The berries provide that nice touch of sweetness that will satisfy your snacking desires.
| Servings | Units | Foodname |
Calories | Fat (gm) | Carbs (gm) | Protein (gm) |
| 1 | cup (not packed) | Cottage Cheese nonfat uncreamed dry large or small curd |
123 |
0.6 |
2.7 |
25 |
| 0.75 | cup, whole | Strawberries, raw |
35 |
0.3 |
8.3 |
0.7 |
| 1 | cup, unthawed | Blueberries, frozen, unsweetened |
79 |
1 |
18.9 |
0.7 |
| 1 | Tbsp | Splenda |
6 |
0 |
1.5 |
0 |
| 0.5 | oz (22 whole kernels) | Almonds, dry roasted, without salt added, Nuts |
85 |
7.5 |
2.7 |
3.1 |
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| | Totals |
327 | 9 | 34 | 30 |
- Blend the amount of splenda into your cream cheese that you like, add almonds. You can mix in the berries, or dip them as desired.
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