Daily Eating Plan – Day 25

1,200 kcals

 

Breakfast: 310 kcals

• 1 cup milk, skim
• 1 cup frozen fruit, unsweetened
• 1/4 cup greek yogurt, nonfat, plain
• 1 tablespoon honey

*Blend all ingredients together.

 

Morning Snack: 80 kcals

• 1 string cheese

 

Lunch: 320 kcals

• ½ sweet potato
• 1/4 cup white bean mixture
• 3/4 cup broccoli with parmesan cheese

 

Afternoon Snack: 62 kcals

• 2 cups popcorn

 

Dinner: 428 calories

Baked Salmon with Brown Rice and Spinach (Serves 2)

Prep Time: 15 minutes

Cook Time: 40 minutes

• ½ cup brown rice
• 1 cups vegetable broth
• 2 teaspoons sesame oil
• 1 tablespoon tamari
• 1 tablespoon balsamic vinegar
• 1 teaspoon honey
• 2 salmon filets, 2” thick
• 1 tablespoon sesame seeds, toasted
• 2 teaspoons sesame oil
• 2 cups fresh spinach

Directions:

1. In a medium bowl, whisk together sesame oil, tamari, balsamic vinegar, and honey.  Place salmon in baking dish and pour sauce over salmon.  Let marinate for 1 hour in refrigerator.
2. Place brown rice and vegetable broth into sauce pan, covered.  Bring to a boil and reduce heat to simmer.  Cook, covered over low heat for 40 minutes or until all water is absorbed and rice is fluffy.
3. Preheat oven to 400.  Remove salmon from refrigerator and let cool to room temperature.  Place salmon in oven and bake for 18-20 minutes or until salmon is cooked through.
4. Meanwhile heat saute pan over medium heat and add sesame seeds.  Continually moving pan, saute until seed change color to light brown.  Remove from heat.  Add sesame oil.  Add spinach to oil and stir to mix well.  Continue to stir until spinach is wilted.  Top with sesame seeds and stir to combine.
5. Place ½ cup brown rice, spinach and 1 salmon filet on plate and serve.
6. Place remaining brown rice and salmon filet in container to lunch tomorrow.