Breakfast
651.8 Calories |
87.8g Carbs |
15.4g Fat |
36.8g Protein
2
serving
Vanilla Chai Chia Pudding
377.4 Calories |
50.2g Carbs |
14.5g Fat |
8.7g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
|
Vanilla Chai Chia Pudding
scaled to 2 serving
1 cup
Almond milk
3 tbsp
Organic Chia Seeds
2 tbsp
Maple syrups
2 tsp
Vanilla extract
1/2 tsp
Cinnamon
1/2 tsp
Ginger
1/4 tsp, ground
Cardamom
1/4 tsp
Cloves
Nonfat yogurt
490
g
Nonfat yogurt
|
Vanilla Chai Chia Pudding
Add all ingredients to an airtight contain, and whisk together until incorporated.
Refrigerate for at least 2 hours, but preferably overnight. Enjoy!
|
Lunch
615.2 Calories |
48.2g Carbs |
39.7g Fat |
19.9g Protein
1
serving
California Melt
311.1 Calories |
21.2g Carbs |
20.1g Fat |
14.5g Protein
1
serving
Creamy Ramen Noodles
304.0 Calories |
27.1g Carbs |
19.6g Fat |
5.4g Protein
|
California Melt
scaled to 1 serving
1/4 fruit
Avocados
1 slice
Swiss cheese
1/4 medium whole
Tomatoes
1/16 cup, sliced
Almonds
1 slice
Whole-wheat bread
1/4 cup, pieces or slices
Mushrooms
Creamy Ramen Noodles
scaled to 1 serving
1/2 package
Ramen noodle soup
1 cup
Water
1 tbsp
Butter
2 tbsp
Reduced fat milk
|
California Melt
Toast almonds and bread. Slice avocado and tomato.
Preheat the oven broiler.
Lay the toasted bread out on a baking sheet. Top each slice of bread with 1/4 of the avocado, mushrooms, almonds, and tomato slices. Top each with a slice of Swiss cheese.
Broil the open-face sandwiches until the cheese melts and begins to bubble, about 2 minutes. Serve the sandwiches warm.
Creamy Ramen Noodles
Bring water to boil in a small sauce pan.
Add dried noodles and cook 3 minutes, or until noodles are tender. Stir occasionally.
Drain away water. Return noodles to sauce pan.
Add butter, milk and contents of seasoning packet.
If your tastes desire, you may not use all of the seasoning packet.
Heat on low heat and stir until butter is melted and noodles are coated with creamy sauce.
Serve.
|
Dinner
619.7 Calories |
62.4g Carbs |
23.5g Fat |
42.9g Protein
1
sandwich
Roasted Broccoli and Grilled Cheese
348.6 Calories |
27.6g Carbs |
21.0g Fat |
13.8g Protein
1
serving
Cottage Cheese & Raisins
271.1 Calories |
34.8g Carbs |
2.5g Fat |
29.1g Protein
|
Roasted Broccoli and Grilled Cheese
scaled to 1 sandwich
3/4 cup flowerets
Broccoli
1/2 tbsp
Olive oil
1/8 tsp
Salt
1/16 tsp
Pepper
3/4 tsp
Butter
2 slice
Wheat bread
1/4 cup, shredded
Cheddar cheese
Cottage Cheese & Raisins
scaled to 1 serving
1/4 cup
Raisins
1 cup,
Cottage cheese
|
Roasted Broccoli and Grilled Cheese
Preheat the oven to 400 degrees F.
On a sheet pan, mix the broccoli, oil, salt, and pepper. Roast for 8 to 10 minutes, or until the broccoli is evenly roasted but not burnt. Remove from the oven and allow to cool.
Heat a skillet over medium-low heat.
Spread butter evenly on one side of each slice of bread. Dividing the ingredients evenly, layer cheese on the unbuttered side of half of the bread slices, then add chopped broccoli in the middle and more cheese on top so that the broccoli lies between two layers of cheese. This keeps the small pieces of broccoli from falling out as the cheese melts. Top each with another slice of bread, butter side out.
"Grill" in the skillet, turning sandwiches over once, until the cheese melts and the bread is evenly toasted.
Cottage Cheese & Raisins
Mix raisins into cottage cheese and enjoy!
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