SAMPLE MENU – WEDNESDAY, THURSDAY

sample-meal_02

WEDNESDAY

BREAKFAST

SPINACH OMLETT WITH TOAST

INGREDIENTS

  • Egg – 3 whole eggs
  • Egg white – 3 egg whites
  • Cheese, light – 20 grams (1 thin, palm-size slices)
  • Onion – 25 grams (1/2 onion)
  • Spinach – 30 grams (1 handful of spinach )
  • Reduced carb bread – 80 grams (3 slices of reduced carb sandwich bread, pre-sliced)

DIRECTIONS: Crack the eggs into a mixing bowl with a pinch of sea salt and black pepper. Beat well with a fork. In a large skillet cook the onion in EZ-coat or PAM cooking-spray over moderately low heat, stirring occasionally, until the onion is softened. Add the chopped spinach, a half cup of water. Stir in the salt, pepper, and garlic powder to taste and cook the mixture, until the spinach are softened. Add eggs, cook and stir until eggs are done, about 3-4 minutes.


MID-MORNING SNACK

PROTEIN PANCAKE

INGREDIENTS

  • Low carb protein powder – 15 grams (1/2 scoop)
  • Egg – 1 whole egg
  • Oat flour – 20 grams (2,5 tablespoons)
  • Backing powder – 2-3 grams (1 teaspoon)
  • Oil, olive – 5 grams (1 teaspoon)

DIRECTIONS: Place oat flour, eggs, protein powder, and baking powder in a blender or food processor, add 1/2-1/3 cup of water and pulse blend until it resembles conventional pancake batter. Add more water to the blend if needed. Poor it into a non-stick pan and fry on medium heat until it gets golden brown color on both sides (2-4 minutes for each side, depending on the thickness of the batter).

OR

MEAL REPLACEMET PROTEIN BAR

INGREDIENTS


LUNCH

TURKEY WITH MILLET

INGREDIENTS

  • Turkey, breast – 150 grams (1 and 1/2 full hand-size slice)
  • Millet – 80 grams (1/3 cup of uncooked millet)
  • Tomato – 75 grams (1 small tomato)
  • Green sweet-peppers – 75 grams (1 small pepper)
  • Onion – 25 grams (1/4 onion)

DIRECTIONS: In a large skillet cook the onion in EZ-coat or PAM cooking-spray over moderately low heat, stirring occasionally, until the onion is softened. Add the sliced tomato, sweet-pepper, and a half cup of water. Stir in the salt, pepper, and red paprika powder to taste and cook the mixture, stirring occasionally, until the vegetables are softened.


MID-AFTERNOON SNACK

SALMON-SALAD

INGREDIENTS

  • Salmon, smoked – 50 grams (3-4 slices)
  • Arugula – 50 grams (1/4 cup chopped arugula)
  • Tomato – 100 grams (1 medium tomato)
  • 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

CHICKEN THIGH WITH SWEET POTATO AND VEGETABLES

INGREDIENTS

  • Chicken thigh – 120 grams (1 thigh without skin)
  • Sweet potato – 200 grams (1 cup sliced or diced or 1 medium pieces)
  • Steamed or boiled vegetables – 150 grams
    (e.g. 1,5 cup of green beans-baby corn mix)

NOTES: Oven Bags are the easy way to make great tasting meals without additional fat. Place it in a pan and fill it with your favorite meat and/or vegetables. Close it using the nylon tie provided and place it in the oven. The bag traps in moisture and natural juices to keep food from drying out so it comes out juicy and tender.


 

THURSDAY

BREAKFAST

APPLE CINNAMON RICE PUDDING

INGREDIENTS

  • Rice – 40 grams 20 grams of uncooked Rice (4 rounded tablespoons of uncooked rice)
  • Spoon into serving bowls, add the protein powder. Mix them up, and top with the fruits.
  • Low carb protein powder – 15 grams (1/2 scoop)
  • Coconut milk, sugar free – 150ml
  • Green apple – 50 grams (1/2 medium apple)
  • Cinnamon – 3 grams (1 teaspoon)

DIRECTIONS: In a saucepan, combine rice, chopped apple, and the coconut milk. Season with cinnamon and 5-10 drops of artificial sweeteners. Bring to a boil, reduce heat to low, and cover for about 12-15 minutes. Lift lid, and see if rice is moist enough for your taste; if not, cook another couple minutes.


MID-MORNING SNACK

COTTAGE CHEESE MUFFIN

INGREDIENTS

  • Cottage cheese or cheese-curd – 50 grams (1/3 cup of cottage cheese)
  • Oat flour – 25 grams (3 tablespoons of oat flour)
  • Egg – 1 whole egg
  • Oil, olive – 5 grams (1 teaspoon of oil)
  • Baking powder – 1/2 teaspoon

DIRECTIONS: Preheat oven to 190-200 deg Celsius. Grease muffin pan/line with muffin cups. Mix flour, a pint of salt and baking powder together. In a separate bowl, beat the egg and then beat in cottage cheese. Stir in vegetable oil and 4-5 drops of artificial sweeteners. Mix well. Add wet ingredients into dry ingredients. Mix lightly with a fork. Pour batter into muffin cups. Bake for 15-20 minutes, or until knife to the center comes out clean, or until golden brown.

OR

LOW CARB PROTEIN SHAKE IN RICE-MILK

INGREDIENTS

  • Low carb protein powder – 30 grams (1 scoop)
  • Rice milk, sugar-free – 125ml (1/2 cup)

LUNCH

BAKED FISH ON VEGETABLES

INGREDIENTS

  • Fish, flounder, or halibut – 160 grams
  • (2 palm-size slice)
  • Potato – 240 grams (1 and 1/2 cup or 3 medium)
  • Carrot – 60 grams (1/2 cup of chopped)
  • Parsley root – 60 grams (1/2 cup of chopped)
  • Onion – 50 grams (1/2 medium onion)

DIRECTIONS: Preheat the oven to 200°C. Toss the chopped carrot, parsley, onion and sliced potato with 1 tablespoon of the olive oil in a baking dish. Place the fish on the vegetables. Put the dis in the oven and bake for 25-30 minutes until cooked through.


MID-AFTERNOON SNACK

EGG-SALAD

INGREDIENTS

  • Egg – 2 whole eggs
  • Romanian lettuce – 75 grams (3/4 cup chopped)
  • Cucumber – 75 grams (1 medium)
  • 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

PASTA BOLOGNESE

INGREDIENTS

  • Ground meat, beef or turkey – 150 grams
  • Tomato purée – 75 grams (1 small can)
  • Ketchup, sugar free – 15 grams (1 tablespoon)
  • Onion – 25 grams (1/4 medium onion)
  • Pasta, wholegrain – 60 grams (1 cup cooked)

NOTES: In a large skillet cook the onion in EZ-coat or PAM cooking-spray over moderately low heat, stirring occasionally, until the onion is softened. Add the ground meat and a half cup of water, stir in salt, pepper, oregano, basil, and garlic powder to taste and brown it over medium-heal. Add tomato purée, and ketchup, bring to a boil and cook the mixture for another 5-7 minutes, stirring occasionally.

SALE