Daily Eating Plan – Day 22

1200 kcals

 

Breakfast: 310 kcals

• 1 cup milk, skim
• 1 cup frozen fruit, unsweetened
• ½ cup greek yogurt, nonfat, plain
• 1 tablespoon honey

*Blend all ingredients together.

 

Morning Snack: 105 kcals

1 banana

 

Lunch: 267 kcals

• 2 slices Ezekiel Bread
• 1 tablespoon hummus
• ½ cup cheddar cheese, low-fat
• 1 slice tomato
• ½ cup mixed greens

*Layer ingredients on to one slice of bread and top with remaining slice.

 

Afternoon Snack: 105 kcals

• 1 tablespoons almond butter
• 4 celery sticks

 

Dinner: 413 kcals

Rice and Beans (Serves 4)

Prep Time: 10 minutes

Cook Time: 15 minutes

Ingredients:

• 1 tablespoon olive oil
• 2 cups brown rice, cooked
• 1 cup broccoli, chopped
• 8 scallions, chopped
• 3 cloves garlic, minced
• 1 teaspoon cumin
• ½ teaspoon dried oregano
• 2 tablespoons tomato paste
• 1 can black beans
• Salt and pepper to taste
• 10 tortilla chips per person
• 1 tablespoon cheddar cheese, low-fat, per person
• 2 tablespoons sour cream, nonfat, per person

Directions:

1. Boil 1 cup water.
2. Heat oil in saucepan over medium heat and add rice, saute for 3 to 4 minutes or until beginning to brown.  Add broccoli, scallions, garlic, cumin and oregano and saute 1 minute.
3. Pour beans with the liquid into saucepan and stir well to combine.
4. Put tomato paste in a bowl.  Add boiling water slowly, stirring to dissolve paste.  Pour into saucepan and mix well.  Season with salt and pepper.
5. Reduce heat to medium-low, cover and simmer for 10-15 minutes, until vegetables are tender and heated through.  Add water or vegetable broth while simmering if needed.
6. Serve 1 cup rice and beans with a tablespoon cheddar cheese and 10 tortilla chips.
7. Save 3/4 cup of the rice and beans for lunch tomorrow.