SAMPLE MENU – FRIDAY, SATURDAY, SUNDAY

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FRIDAY

BREAKFAST

HOT HAM AND CHEESE SANDWICHES

INGREDIENTS

  • Bread, rye – 70 grams
  • (2,5 slices of sandwich-bread, pre-sliced)
  • Ham, pork – 100 grams (5-7 slices)
  • Cheese, light – 30 grams (1 and 1/2 thin slices)
  • Bell-pepper – 100 grams (1 medium bell-pepper)

MID-MORNING SNACK

RASPBERRY SMOOTHIE

INGREDIENTS

  • Low carb protein powder – 30 grams (1 scoop)
  • Raspberry – 50 grams (1/2 cup fresh or frozen)

OR

MEAL REPLACEMET PROTEIN BAR

INGREDIENTS

  • Low carb protein bar – 60 grams

LUNCH

CHICKEN-WRAP

INGREDIENTS

  • Chicken, breast – 150 grams
  • (1 full hand-size slice)
  • Tortilla, whole-wheat – 80 grams (2 small)
  • Iceberg lettuce – 50 grams (1/2 cup chopped)
  • Cheese, light – 20 grams (1 thin slices)

DIRECTIONS: Using a contact grill is the easiest way to prepare the chicken, but you can also cook it in a non-stick skillet with cooking spray (EZ-coat or PAM cooking spray) or cook it in the oven over bakery release paper or in oven bag.


MID-AFTERNOON SNACK

HAM AND CORN SALAD

INGREDIENTS

  • Ham, pork – 50 grams (3-4 slices)
  • Corn – 50 grams (1/2 cup of corn)
  • Boy Choy – 75 grams (3/4 cup chopped)
  • Radish or daikon – 50 grams (1/2 cup of chopped)
  • Oil, grapeseed – 15 grams (1 tablespoon)

NOTES: Feel free to use balsamic vinegar, red wine or white wine vinegar, apple cider vinegar, lemon juice, lime juice, sugar-free Dijon-type mustard, chopped fresh herbs (e.g. oregano, thyme, tarragon, parsley) or any combination of them. You can also use calorie-free dressing like Walden Farm, or Care-Free sauces.


DINNER

SHRIMP OVER POLENTA AND GRILLED ZUCCHINI

INGREDIENTS

  • Shrimp – 160 grams (1 and 1/2 cup of shrimp)
  • Corn grits or polenta – 60 grams (4,5 tablespoon)
  • Butter or ghee – 5 grams (1 teaspoon)
  • Grilled vegetables* – 100 grams
    (e.g. 1 small zucchini (sliced))

NOTES: Shrimp: Heat a large skillet over medium high heat. Spray with non-stick cooking spray (EZ-coat or PAM cooking spray). Season the shrimp with salt and pepper. Raise the heat to medium-high when add the shrimp to the pan. Cook and stir the shrimp until they are bright pink on the outside and the meat is no longer transparent in the center, about 4 to 5 minutes. Do not overcook.

Polenta: In a large saucepan, combine the water with a large pinch of salt and bring to a boil. Add the polenta in a thin stream, whisking constantly. Reduce the heat to low and simmer, stirring constantly with a wooden spoon, until the polenta is thick and the grains are tender, about 20 minutes. Stir in the butter, season the polenta with salt and pepper and keep warm.


SATURDAY

BREAKFAST

TORTILLA WRAP WITH PARMA HAM

INGREDIENTS

  • Tortilla, corn – 40 grams (1 small)
  • Parma ham – 75 grams (5-6 slices)
  • Cheese, light – 30 grams (1 and 1/2 thin slices)
  • Cherry tomato – 50 grams (3-4 small tomato)

MID-MORNING SNACK

OATMEAL COOKIES

INGREDIENTS

  • Low carb protein powder – 15 grams (1/2 scoop)
  • Egg – 1 whole egg
  • Oat flour – 20 grams (2,5 tablespoon)
  • Backing powder – 1 teaspoon

DIRECTIONS: Mix oat flour, eggs, protein powder, and baking powder in a blender, until it becomes smooth. Preheat the oven to 190 degrees C. Onto ungreased cookie sheet, drop dough by rounded tablespoonfuls about 5 cm apart. Flatten each cookie with a fork. Bake for 10 to 15 minutes. Allow cookies to cool on baking sheet before transferring to a wire rack.

OR

MEAL REPLACEMET PROTEIN BAR

INGREDIENTS

  • Low carb protein bar – 60 grams

LUNCH

OVEN-FRIED CHICKEN WITH RICE AND STEAMED VEGETABLES

INGREDIENTS

  • Chicken, breast – 150 grams
  • Egg – 1 whole egg
  • Whole wheat flour – 2 grams (2,5 tablespoons)
  • Spelt breadcrumbs – 20 grams (2,5 tablespoon)
  • Parmesan, shredded – 5 grams (1 tablespoon)
  • Rice – 60 grams (1 cup of cooked or 6 rounded tablespoons of uncooked rice)
  • Steamed or boiled vegetables – 100 grams
    (e.g. 1 cup of grean beans-baby carrot mix)

DIRECTIONS: Preheat oven to 180 degrees C. Line a baking sheet with aluminum foil. Place a cooling rack over pan and spray rack with nonstick cooking spray. In a shallow bowl, combine flour, salt and pepper, to taste. In another shallow bowl, whisk together eggs, salt and pepper, to taste. In a third shallow bowl, combine breadcrumbs, and parmesan, paprika, salt and pepper, to taste. Working one at a time, dredge chicken in the flour, dip into the eggs, then dredge in the breadcrumbs, pressing to coat. Place onto prepared baking sheet and bake for 45 minutes, or until the crust is golden and the chicken is completely cooked through.


MID-AFTERNOON SNACK

SMOKED TROUT SALAD

INGREDIENTS

  • Trout, smoked – 50 grams (1 slices)
  • Lettuce – 75 grams (3/4 cup chopped)
  • Pickles, sugar free – 75 grams (3-4 small)
  • Rice cake – 20 grams (2 slices)

NOTES: Feel free to use balsamic vinegar, red or white wine vinegar, apple cider vinegar, lemon or lime juice, sugar-free mustard, chopped fresh herbs (e.g. oregano, thyme, tarragon, parsley) or any combination of them. You can also use calorie-free dressing like Walden Farm, or Care-Free sauces.


DINNER

GRILLED FISH WITH SWEET POTATO AND ASPARAGUS

INGREDIENTS

  • Fish, hake or branzino – 160 grams
  • Sweet potato – 200 grams (1 medium pieces)
  • Steamed vegetables – 100 grams
    (e.g. 1 cup of asparagus)

NOTES: Using a contact grill is the easiest way to prepare the fish, but you can also cook it in a non-stick skillet with cooking spray (EZ-coat or PAM cooking spray) or cook it in the oven over bakery release paper or in oven bag.


 

SUNDAY

BREAKFAST

ALMOND-BANANA OATMEAL

INGREDIENTS

  • Rolled oats – 50 grams (1/2 cup uncooked oats)
  • Low carb protein powder – 15 grams (1/2 scoop)
  • Almond milk, sugar-free – 125ml (1/2 cup)
  • Banana – 50 grams (1/2 medium)
  • Almond flakes– 5 grams (1 tablespoon)

DIRECTIONS: Pour the almond milk, and a pint of salt into a saucepan, and bring to a boil. Stir in the oats, add in 5-10 drops of artificial sweeteners, or other calorie-free flavoring. Return to a boil, then reduce heat to medium. Cook for 5 minutes, and let stand until it reaches your desired thickness. Spoon into serving bowls, add the protein powder. Mix them up, and top with the sliced banana, and almond flakes.


MID-MORNING SNAKCK

MEAL REPLACEMET PROTEIN BAR

INGREDIENTS

  • Low carb protein bar – 60 grams

LUNCH

GRILLED TURKEY AND BARLEY “RISOTTO” WITH CARROTS AND RED-PEPPERS

INGREDIENTS

  • Turkey breast – 150 grams
  • Barley pearl – 60 grams (4,5 tablespoon)
  • Onion – 25 grams (1/4 medium onion)
  • Garlic – 3 grams (1 clove)
  • Carrot – 50 grams (1/2 cup of chopped)
  • Red bell-pepper – 75 grams (1 medium)

DIRECTIONS: Heat a large skillet over medium high heat. Spray with non-stick cooking spray (EZ-coat or PAM cooking spray). Add onion and garlic; saute until soft, about 5 minutes. Add carrot and red pepper; saute 3 minutes. Add barley and stir 1 minute. Add water. Season to taste with salt and pepper. Bring to boil; reduce heat to medium-low, cover, and simmer until barley and vegetables are tender, about 20-25 minutes.


MID-AFTERNOON SNACK

MOZARELLA SALAD

INGREDIENTS

  • Mozzarella balls, light – 50 grams
  • Lettuce – 75 grams (3/4 cup chopped)
  • Cherry tomato – 50 grams (3-4 small tomato)
  • Rye crispbread – 24 grams (2-3 slices)

NOTES: Feel free to use balsamic vinegar, red or white wine vinegar, apple cider vinegar, lemon or lime juice, sugar-free mustard, chopped fresh herbs (e.g. oregano, thyme, tarragon, parsley) or any combination of them. You can also use calorie-free dressing like Walden Farm, or Care-Free sauces.


DINNER

TUNA-BURGER WITH MASHED POTATOES

INGREDIENTS

  • Tuna, in brine – 160 grams (3 small cans)
  • Egg – 1 whole egg (for the burger)
  • Bread, whole wheat – 25 grams (1 slices of sandwich-bread, pre-sliced) (for the burger)
  • Onion – 25 grams (1/4 medium) (for the burger)
  • Potato – 160 grams (1 cup or 2 medium)
  • Milk, lactose free – 60ml (1/4 cup)

NOTES: Tuna-burger: Using clean hands mix together, in a bowl the shredded tuna, chopped onions, chopped bread, garlic, black pepper, paprika and salt. Form patties with mixture. Coat the bottom of a skillet lightly with non-stick cooking spray and heat until it is nice and hot. Working in batches, gently cook the patties for about 2 to 4 minutes on each side.

Mashed potatoes: Put potatoes in a large saucepan with enough cold water to cover. Bring to a boil over high heat. Lower heat to maintain a simmer and cook until tender. Drain potatoes; return to saucepan. Add milk, oregano, rosemary, or thyme; salt; and black pepper and mash potatoes with a potato masher or an electric mixer on low speed.;. Beat until light and fluffy.