Breakfast
273.6 Calories |
27.7g Carbs |
5.8g Fat |
28.1g Protein
1
sandwich
Smoked salmon and cottage sandwich
227.5 Calories |
16.7g Carbs |
5.4g Fat |
27.1g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g Protein
|
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
Strawberries
144
g
Strawberries
|
Smoked salmon and cottage sandwich
Toast the bread. Layer the salmon, tomatoes and top with the cottage cheese. Eat.
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Lunch
273.0 Calories |
24.3g Carbs |
8.8g Fat |
25.1g Protein
1
serving
Cucumber and Poppy Seed Salad
110.2 Calories |
12.9g Carbs |
6.0g Fat |
1.8g Protein
1
serving
Yogurt & Banana chips
162.8 Calories |
11.4g Carbs |
2.8g Fat |
23.2g Protein
|
Cucumber and Poppy Seed Salad
scaled to 1 serving
1 1/3 tbsp
Light mayonnaise
1/2 tbsp
Sour cream
1/2 tbsp
Vinegar
3/4 tsp
Honey
1/4 tsp
Poppy seed
1/8 tsp
Salt
1/16 tsp
Pepper
1 medium
Cucumber
1/4 small raw
Red Onion
Yogurt & Banana chips
scaled to 1 serving
8 oz
Nonfat greek yogurt
0.2 oz
Banana chips
|
Cucumber and Poppy Seed Salad
In a medium bowl, stir together mayonnaise, sour cream, vinegar, honey, poppy seeds, coarse salt, and pepper.
4 cucumbers,, halved lengthwise, and thinly sliced crosswise.1 red onion, halved, thinly sliced
Add cucumbers and onion to the bowl; toss to combine.
Yogurt & Banana chips
Chop up banana chips and mix into yogurt. Enjoy!
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Dinner
329.7 Calories |
15.9g Carbs |
21.8g Fat |
20.7g Protein
1
Plate
Chef Salad
235.2 Calories |
8.1g Carbs |
14.8g Fat |
18.7g Protein
1
serving
Green Beans with Olive Oil
94.5 Calories |
7.8g Carbs |
7.0g Fat |
2.1g Protein
|
Chef Salad
scaled to 1 Plate
1 large
Egg
1/2 package, 2.5 oz 1 NLEA serving
Sliced ham
1/2 oz
Turkey ham
1 1/2 cup
Spinach
1/2 tbsp
Honey mustard dressing
1/4 fruit
Avocados
1/4 oz
Swiss cheese
Green Beans with Olive Oil
scaled to 1 serving
1 1/8 cup 1/2" pieces
Green beans
1/2 tbsp
Olive oil
1/4 tsp
Salt
|
Chef Salad
Hard Boil eggs: Place the eggs in a saucepan. Cover the eggs with lukewarm water. Add a pinch of salt. Bring to a full boil over medium heat; boil for 2 minutes (start timing after the water reaches a full boil). Remove from heat cover with a tight lid. Allow the eggs to stand for 11 minutes. Drain the eggs a couple times under very cold water. Cover the eggs with cold water then add in some ice. Allow the eggs to sit in ice water for about 3 minutes. Drain and peel.
Chop meats and cheese into small chunks. Spread on top of spinach. Once eggs are cool, take off the shell, rinse with water and cut into small slices. Spread onto salad and mix all together. Put honey mustard dressing in a bowl on the side to put on salad.
Green Beans with Olive Oil
PREPARATION: Trim green beans.
Cook beans in a 6-quart pot of boiling salted water , uncovered, until just tender, 4 to 6 minutes. Drain in a colander, then transfer to a large bowl and toss with oil, sea salt, and pepper to taste.
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