Breakfast
578.1 Calories |
85.6g Carbs |
24.6g Fat |
14.4g Protein
1
serving
Pumpkin Spread with Toasted Pita
372.3 Calories |
52.2g Carbs |
17.3g Fat |
9.7g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
1
slice
Buttered Toast
121.5 Calories |
12.0g Carbs |
6.7g Fat |
3.5g 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
Blueberries
148
g
Blueberries
Buttered Toast
scaled to 1 slice
1 slice
Whole-wheat bread
1/2 tbsp
Butter
|
Pumpkin Spread with Toasted Pita
Stir together pumpkin, sesame butter, cinnamon, and honey until well-blended. Serve pumpkin spread on toasted pita.
Buttered Toast
Toast bread to desired doneness.
Spread butter across until evenly distributed.
Enjoy!
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Lunch
573.9 Calories |
25.4g Carbs |
27.4g Fat |
58.5g Protein
1
serving
Curry Chicken Salad
203.1 Calories |
3.2g Carbs |
8.4g Fat |
26.9g Protein
1
serving
Almond Butter & Celery
217.0 Calories |
9.8g Carbs |
18.0g Fat |
7.6g Protein
1
serving
Yogurt with Radishes & Dill
153.8 Calories |
12.4g Carbs |
1.0g Fat |
24.0g Protein
|
Curry Chicken Salad
scaled to 1 serving
3/16 tsp
Olive oil
1/2 breast
Chicken breast
1/2 stalks, large
Celery
1 1/3 tbsp
Light mayonnaise
1/3 tsp
Curry powder
Almond Butter & Celery
scaled to 1 serving
2 tbsp
Almond butter
2 stalks, large
Celery
Yogurt with Radishes & Dill
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup slices
Radishes
1/2 tsp
Dill weed
1 dash
Salt
1 dash
Pepper
|
Curry Chicken Salad
Dice celery.
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
Shred or dice chicken, based on your personal preference. Stir together with celery, mayonnaise, and curry powder.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
Yogurt with Radishes & Dill
Chop radishes. Mix into yogurt with dill and a dash of salt and pepper. Enjoy!
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Dinner
655.3 Calories |
69.2g Carbs |
31.5g Fat |
26.5g Protein
1
serving
Vegetarian lasagna
532.9 Calories |
55.1g Carbs |
24.3g Fat |
22.8g Protein
1
serving
Roasted Green Beans
122.3 Calories |
14.1g Carbs |
7.2g Fat |
3.7g 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
Roasted Green Beans
scaled to 1 serving
2 cup 1/2" pieces
Green beans
1/2 tbsp
Olive oil
1/4 tsp
Salt
1/8 tsp
Pepper
|
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.
Roasted Green Beans
Preheat oven to 400°F.
Wash, dry well, and trim green beans.
Put green beans on a small baking pan or dish and drizzle with olive oil, salt, and pepper.
Use your hands to be sure all the beans are evenly coated and spread them out into 1 layer.
Roast for 20-25 minutes, turning after 15 minutes, until beans are fairly brown in spots and somewhat shriveled.
Serve hot or at room temperature.
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