Breakfast
438.7 Calories |
79.7g Carbs |
2.4g Fat |
31.2g Protein
1
serving
Sunrise raisin oatmeal
297.1 Calories |
71.1g Carbs |
1.5g Fat |
6.7g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Sunrise raisin oatmeal
scaled to 1 serving
1/2 tsp
Cinnamon
1/2 medium
Banana
1/8 cup
Raisins
1/2 cup
Oatmeal
1 1/2 tsp
Sugar
1/4 cup
Orange juice
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Sunrise raisin oatmeal
Mash banana evenly on bottom of microwave safe dish. Sprinkle with raisins, sugar, and cinnamon.
Spread oats on top evenly. Pour juice all over. Apple juice can be used in place of orange juice.
Microwave for 2.5 minutes or until oatmeal is tender. Stir. Add water or milk until the oatmeal is the desired consistency. Microwave 30 more seconds or until warm.
|
Lunch
336.4 Calories |
39.7g Carbs |
3.2g Fat |
38.6g Protein
2
kabobs
Vegan Skewers
141.8 Calories |
25.5g Carbs |
0.8g Fat |
10.1g Protein
1
serving
Cottage Cheese & Honeydew Melon
194.6 Calories |
14.2g Carbs |
2.4g Fat |
28.5g Protein
|
Vegan Skewers
scaled to 2 kabobs
1 link
America's original veggie dog
1 sprout
Brussels sprouts
1/4 can
Pineapple
1/4 onion
Onions
1/4 cup cherry tomatoes
Cherry tomatoes
1 tbsp
Teriyaki sauce
Cottage Cheese & Honeydew Melon
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup, balls
Melons
|
Vegan Skewers
Chop Everything into approx 1" cubes and skewer in whatever order
Grill or cook each side in an oiled saucepan
Add teriyaki sauce while cooking, and use pineapple can juice to keep pan wet.
Cottage Cheese & Honeydew Melon
Mix cottage cheese with melon balls and serve.
|
Dinner
430.1 Calories |
20.4g Carbs |
17.0g Fat |
49.9g Protein
1
serving
Steamed Snapper with Ginger, Lime, and Cilantro
307.7 Calories |
6.3g Carbs |
9.8g Fat |
46.3g Protein
1
serving
Roasted Green Beans
122.3 Calories |
14.1g Carbs |
7.2g Fat |
3.7g 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
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
|
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.
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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