SAMPLE MENU – MONDAY, TUESDAY

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MONDAY

BREAKFAST

HAM AND CHEESE SANDWICHES

INGREDIENTS

  • Bread, whole wheat – 70 grams
  • (2,5 slices of sandwich-bread, pre-sliced)
  • Ham, chicken – 100 grams (6-7 slices)
  • Cheese, light – 30 grams (1 and 1/2 thin slices)
  • Tomato – 100 grams (1 medium tomato)
  • Butter or ghee – 3 grams (1 level teaspoon)

MID-MORNING SNACK

CHIA-PUDDING

INGREDIENTS

  • Chia seeds – 15 grams (1 and 1/2 tablespoon)
  • Low carb protein powder – 15 grams (1/2 scoop)
  • Blueberries – 50 grams (1/2 cup fresh or frozen)

DIRECTIONS: Mix the protein powder in 100ml of cold water, add chia seeds and mix gently with a spoon. Top with the fruits, and place into the refrigerator for at least one hour or overnight for the best flavor.

OR

MEAL REPLACEMET PROTEIN BAR

INGREDIENTS


LUNCH

GRILLED CHICKEN WITH RICE AND VEGETABLES

INGREDIENTS

  • Chicken, breast – 150 grams
  • (1 and 1/2 full hand-size slice)
  • 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.
  • Rice – 80 grams (1 and 1⁄3 cup of cooked or 8 tablespoons uncooked rice)
  • Steamed vegetables – 150 grams (e.g. 1 and 1/2 cup of broccoli-cauliflower-carrot mix)

MID-AFTERNOON SNACK

HAM-SALAD

INGREDIENTS

  • Ham, chicken – 50 grams (3-4 slices)
  • Chinese cabbage – 75 grams (3/4 cup chopped)
  • Cherry tomato – 75 grams (4-5 cherry tomato)
  • Oil, olive – 15 grams (1 tablespoon)
  • Rice cake – 20 grams (2 slices)

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

SALMON STEAK WITH POTATO AND GRILLED VEGETABLES

INGREDIENTS

  • Salmon – 150 grams (1 and 1/2 palm-size slice)
  • Potato – 200 grams (1 and 1/4 cup sliced or diced or 2,5 medium pieces)
  • Grilled vegetables* – 150 grams
    (e.g. 3-4 slices of Eggplant, half Californian-Wonder pepper, 2-3 slices of Purple onion)

NOTES: Using a contact grill is the easiest way to prepare the steak, and the grilled veggies. 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.


 

TUESDAY

BREAKFAST

COCONUT STRAWBERRY OATMEAL

INGREDIENTS

  • Rolled oats – 50 grams
  • (1/2 cup or 6 tablespoons of uncooked oats)
  • Low carb protein powder – 15 grams (1/2 scoop)
  • Coconut milk, sugar free – 150ml
  • Strawberries – 50 grams (1/2 cup fresh or frozen)
  • Coconut, shredded – 5 grams (1 tablespoon)

DIRECTIONS: Pour the coconut 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 (feel free to adjust them according to your preference). Return to a boil, then reduce heat to medium. Cook for 5 minutes. Stir in the coconut, and let stand until it reaches your desired thickness. Spoon into serving bowls, add the protein powder. Mix them up, and top with the fruits.


MID-MORNING SNACK

COTTAGE CHEESE-CREAM

INGREDIENTS

DIRECTIONS: Mix the cottage cheese, protein powder, a quarter cup of water, and 4-5 drops of artificial sweeteners with a fork, or use a hand mixer or blender Feel free add any other calorie-free flavoring according to your preference. Spoon the mixture into serving bowls, and top with the fruits.

OR

STRAWBERRY SMOOTHIE

INGREDIENTS


LUNCH

GRILLED FISH WITH STEAK POTATO AND GRILLED VEGETABLES

INGREDIENTS

  • Grilled fish, cod or tilapia – 160 grams
  • (2 palm-size slice)
  • Potato – 320 grams (2 cup or 4 medium pieces)
  • Grilled vegetables* – 100 grams (e.g. 1/2 medium zucchini (sliced), and 4 small mushroom (sliced))

DIRECTIONS: Heat a non-stick skillet over medium heat and spray lightly with cooking spray (EZ-coat or PAM cooking spray). Season the fish with salt and pepper. Raise the heat to medium-high. Place the fish in the pan. Cook until golden brown on 1 side, about 4 minutes. Turn the fish over with a spatula, and cook until it feels firm to the touch and becomes crisp.


MID-AFTERNOON SNACK

TUNA-SALAD

INGREDIENTS

  • Tuna, in brine – 56 grams (1 small can)
  • Iceberg lettuce – 75 grams (3/4 cup chopped)
  • Cucumber – 75 grams (1 medium)
  • Olive – 15 grams (4-5 berries)
  • Rye crispbread – 24 grams (2-3 slices)

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

ZUCCHINI MEATLOAF AND QUINOA WITH PEAS

INGREDIENTS

  • Ground meat, turkey or pork – 150 grams
  • Egg – 1 whole egg (for the meatloaf)
  • Zucchini, shredded – 50 grams (approx. 1/2 medium zucchini) (for the meatloaf)
  • Quinoa – 50 grams (2/3 cup cooked quinoa or 5 tablespoons of uncooked quinoa)
  • Green peas – 30 grams (1/4 cup green peas)

NOTES: In a bowl place the ground turkey, green onions, chopped basil and oregano, garlic, black pepper, and salt. Using clean hands mix together thoroughly. Then mix in the grated zucchini until well distributed throughout the ground turkey. Carefully form patties with the turkey zucchini mixture. Coat the bottom of a skillet lightly with EZ-coat or PAM cooking-spray and heat until it is nice and hot. Working in batches, gently cook the patties for about 4 to 5 minutes on each side, and add more spray as needed. You don’t want the heat to be too high or the patties may get too browned before they are cooked through. Remove to a plate to keep warm.