Breakfast
513.9 Calories |
60.9g Carbs |
18.3g Fat |
34.2g Protein
1
serving
Pumpkin Spread with Toasted Pita
372.3 Calories |
52.2g Carbs |
17.3g Fat |
9.7g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Pumpkin Spread with Toasted Pita
scaled to 1 serving
1/2 cup
Pumpkin
2 tbsp
Sesame butter
1/2 tsp
Cinnamon
1 tbsp
Honey
1/2 pita, large
Pita bread
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Pumpkin Spread with Toasted Pita
Stir together pumpkin, sesame butter, cinnamon, and honey until well-blended. Serve pumpkin spread on toasted pita.
|
Lunch
502.3 Calories |
25.5g Carbs |
42.0g Fat |
12.9g Protein
1
serving
Spinach Cheese Pasta
180.7 Calories |
8.4g Carbs |
12.5g Fat |
8.9g Protein
1
fruit
(201 g)
Avocados
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g Protein
|
Spinach Cheese Pasta
scaled to 1 serving
1/4 clove
Garlic
1/8 cup,
Cottage cheese
1/4 cup
Spinach
2 tbsp
Parmesan cheese
2/3 tbsp
Olive oil
1/4 cup
Egg noodles
Avocados
1
fruit
Avocados
|
Spinach Cheese Pasta
Press garlic.
Bring a large pot of lightly salted water to a boil. Add egg noodles and cook for 8 to 10 minutes or until al dente. Drain, and return to the pot.
Heat the olive oil in a skillet, and cook the garlic and spinach 3 to 5 minutes, until well coated. Transfer to the pot with the drained pasta. Toss in the cottage cheese. Top with Parmesan cheese to serve.
|
Dinner
532.9 Calories |
55.1g Carbs |
24.3g Fat |
22.8g Protein
1
serving
Vegetarian lasagna
532.9 Calories |
55.1g Carbs |
24.3g Fat |
22.8g Protein
|
Vegetarian lasagna
scaled to 1 serving
3/4 tbsp
Butter
0.4 tbsp
Wheat flour
1/4 tsp
Nutmeg
3/8 cup
Reduced fat milk
1/8 tsp
Salt
1/8 tsp
Pepper
1/2 cup
Pasta sauce
2 wrapper, eggroll
Wonton wrappers
3/8 cup, shredded
Mozzarella cheese
1 tbsp
Parmesan cheese
|
Vegetarian lasagna
Melt butter in a 1- to 1 1/2-quart pan over medium-high heat. Add flour and stir until bubbly. Remove pan from heat and gradually add milk, whisking until smooth. Return to heat and bring to a boil, stirring; then boil for 1 minute, stirring constantly. Season to taste with nutmeg, salt, and pepper. Remove from heat.
Choose a small baking dish in which 2 egg roll wrappers will fit snugly side by side. In dish, layer a fourth of the marinara sauce, two egg roll wrappers, a third of the bechamel sauce, a third of the mozzarella cheese, and a fourth of the parmesan cheese. Repeat layers twice more, ending with marinara sauce, egg roll wrapper, and Parmesan.
Bake in a 500 degrees F oven until lasagna is golden brown on top and sauce is bubbly around edges (about 15 minutes). Let stand about 5 minutes before cutting in fourths to serve.
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