Breakfast
308.0 Calories |
38.3g Carbs |
5.6g Fat |
27.6g Protein
1
sandwich
Smoked salmon and cottage sandwich
227.5 Calories |
16.7g Carbs |
5.4g Fat |
27.1g Protein
1
serving
Cinnamon Apple Bites
80.5 Calories |
21.6g Carbs |
0.2g Fat |
0.5g Protein
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Smoked salmon and cottage sandwich
scaled to 1 sandwich
3 oz, boneless
Chinook salmon
2 oz
Cottage cheese
3 slice, medium
Tomatoes
1 slice
Whole-wheat bread
Cinnamon Apple Bites
scaled to 1 serving
1 medium
Apples
1/2 tsp
Cinnamon
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Smoked salmon and cottage sandwich
Toast the bread. Layer the salmon, tomatoes and top with the cottage cheese. Eat.
Cinnamon Apple Bites
Cut up apple (with or without skin - your choice) into bite sized chunks.
Put the chopped apple into a container with a lid (ex. an empty margarine container).
Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
Eat and enjoy immediately.
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Lunch
310.4 Calories |
56.2g Carbs |
3.6g Fat |
13.4g Protein
1
serving
Black Beans and Rice
310.4 Calories |
56.2g Carbs |
3.6g Fat |
13.4g Protein
|
Black Beans and Rice
scaled to 1 serving
0.6 tsp
Olive oil
0.2 large
Onions
1/8 cloves, minced
Garlic
2.4 tbsp
White rice
0.3 cup
Vegetable Broth
0.2 tsp, ground
Cumin
0.7 cup
Canned black beans
1/16 tsp
Cayenne pepper
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Black Beans and Rice
Use canned, drained black beans or cook beforehand. Chop onions and garlic.
In a stockpot over medium-high heat, heat the oil. Add the onion and garlic and saute for 4 minutes. Add the rice and saute for 2 minutes.
Add the vegetable broth, bring to a boil, cover and lower the heat and cook for 20 minutes. Add the spices and black beans.
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Dinner
419.5 Calories |
32.4g Carbs |
9.9g Fat |
48.3g Protein
1
serving
Steamed Snapper with Ginger, Lime, and Cilantro
307.7 Calories |
6.3g Carbs |
9.8g Fat |
46.3g Protein
1
potato
Microwaved sweet potato
111.8 Calories |
26.2g Carbs |
0.1g Fat |
2.0g Protein
|
Steamed Snapper with Ginger, Lime, and Cilantro
scaled to 1 serving
1/2 tbsp
Ginger root
1 fl oz
Clam and tomato juice
1/2 tbsp
Soy sauce
1/2 tbsp
Sesame oil
2 1/2 tbsp
Fresh cilantro
1 tbsp chopped
Scallions
1/2 tsp
Fish sauce
1 tbsp
Lime juice
1 fillet
Snapper
Microwaved sweet potato
scaled to 1 potato
1 sweetpotato, 5" long
Sweet potato
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Steamed Snapper with Ginger, Lime, and Cilantro
Peel and finely grate ginger. Finely chop cilantro.
Mix 3 tablespoons cilantro and next 7 ingredients in small bowl to blend. Set aside. Pour enough water into large pot to reach depth of 1 inch. Add steamer rack or basket. Top with 9-inch-diameter glass pie dish. Bring water to boil.
Place fish in pie dish. Pour cilantro sauce over. Sprinkle with salt and pepper. Cover pot; steam fish just until opaque in center, about 6 minutes for snapper and 8 minutes for halibut. Serve with sauce; garnish with 2 tablespoons cilantro.
To peel and grate fresh ginger: Using a small knife, peel away the thin, light-brown skin from the portion needed. Then rub the peeled ginger back and forth over the raised bumps of a small porcelain ginger grater (found at Asian markets).
*Available in the Asian foods section of many supermarkets, at some specialty foods stores, and at Asian markets.
Microwaved sweet potato
Wash potatoes and puncture a few times with a fork. Place on paper towel on microwave-safe dish. Microwave on high for 4-5 minutes for the first potato, plus 2-3 minutes for each additional potato. Flip potatoes over halfway through cooking. Season as desired (won't change nutrition much).
If you have more time, you can also bake them at 425F for 50 minutes, or even microwave them first and then bake for 10-15 minutes.
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