Daily Eating Plan – Day 23

1200 kcals

Breakfast: 265 kcals

• 1 egg
• 1 tablespoon butter, divided
• 1 slice Ezekiel bread
• 2 tomato slices

Cook egg to preference with ½ tablespoon.  Toast bread and spread remaining butter on top.  Place tomato and egg on top of bread.

 

Morning Snack: 70 kcals

• 1 ½ cup strawberries

 

Lunch: 350 kcals

Rice and Bean Burrito

• 3/4 cup rice and bean mixture
• 1 whole wheat tortilla

*   Place rice and bean mixture on whole wheat tortilla and roll up.

 

Afternoon Snack: 80 kcals

• 1 string cheese

 

Dinner: 435 kcals

Lemon Chicken with Garlic Spinach and Quinoa

Prep Time: 10 minutes

Cook Time: 25 minutes

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups vegetable broth
• 2 chicken breasts
• Salt and pepper to taste
• 1 lemon, juiced
• 1 tablespoon olive oil
• 1 tablespoon fresh rosemary, finely chopped
• 2 teaspoons olive oil
• 1 garlic clove, chopped
• 2 cups fresh spinach

Directions:

1. Preheat oven to 350 degrees.
2. Season chicken with salt and pepper to taste and place in baking dish. Add lemon juice, olive oil and rosemary to medium bowl and whisk.  Pour juice all over chicken and place in oven.  Bake for 25 minutes or until cooked through.
3. Put quinoa and vegetable broth into saucepan.  Cover and bring to a boil.  Reduce heat to low and simmer, covered until all water is absorbed and quinoa is fluffy, about 20 minutes.
4. Meanwhile, add olive oil to saute pan and heat over medium.  Add garlic and continue to stir until fragrant, about 1-2 minutes.  Add spinach and continue to stir until spinach is wilted and coated in olive oil and garlic.  Add salt and pepper to taste.
5. Serve chicken breast with ½ cup quinoa and spinach.
6. Place remaining chicken breast and quinoa in container, let cool and refrigerate for lunch tomorrow.