Daily Eating Plan – Day 18

by ADC - Gail

1,200 kcals

 

Breakfast: 341 kcals

Prep Time: 5 minutes

Cook Time: 5 minutes

Ingredients:

  • Cooking Spray
  • 1 cup baby spinach
  • 2 eggs, beaten
  • Salt and pepper to taste
  • 2 tablespoons parmesan cheese, shredded
  • 1 whole wheat pita

Directions:

  1. Heat skillet over medium heat and spray with oil.
  2. Add spinach and cook until just wilted, stirring constantly.
  3. Add eggs, salt and pepper.  Continually stir with a wooden spoon until eggs are fluffy and fully cooked.  Add cheese and stir until well combined.
  4. Spoon egg mixture into pita and serve.

 

Morning Snack: 192 kcals

  • 1 cup cottage cheese, low fat
  • ½ cup sliced cherry tomatoes
  • Salt and pepper to taste

 

Lunch: 280 kcals

Turkey Waldorf Salad

Prep Time: 5 minutes

Ingredients:

  • 2 slices turkey, diced
  • ½ celery stalk, diced
  • 1/4 apple, sliced
  • 1/4 grapes, seedless, halved
  • 2 tablespoons pecans, raw, chopped
  • 2 tablespoons greek yogurt, nonfat, plain
  • 2 teaspoon mayonnaise, fat free
  • Dash of honey
  • 2 cups Bibb lettuce
  • Salt and pepper to taste

Directions:

  1. In a large bowl, toss together turkey, celery, apple, grapes and pecans.
  2. In another bowl, whisk together yogurt, mayonnaise and honey.
  3. Add dressing to turkey mixture and mix well to combine.
  4. Place over a bed of lettuce and add salt and pepper to taste.

 

Afternoon Snack: 37 kcals

  • 1 strawberry ice pop

 

Dinner: 350 kcals

Roasted Vegetables and Tilapia with Brown Rice (Serves 4)

Prep Time: 10 minutes

Cook Time: 50 minutes

  • 1 pound asparagus, bottoms removed and snapped in half
  • 2 carrots, cut into matchsticks
  • 1 ½ cups cherry tomatoes, halved
  • 1 cup yellow onion, sliced
  • 3 garlic cloves, chopped
  • 1 cup corn
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 2 teaspoons thyme
  • 4 pieces tilapia
  • Zest and juice of one lemon
  • 1 cup brown rice, cooked
  • 1 tablespoon butter

Directions:

  1. Preheat oven to 400 degrees.  Place all vegetables into a 9×13 inch baking pan.  Drizzle olive oil, salt, pepper and thyme on top of vegetables and mix well to combine.    Bake for 30 minutes or until vegetables are tender.
  2. Remove pan from oven and stir vegetables.  Place fish on top of vegetables and sprinkle with salt and pepper and lemon zest and juice.  Bake for 15-20 minutes until fish is baked through.
  3. Mix butter with brown rice and serve with fish.

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