Daily Eating Plan – Day 28

Breakfast   296 kcals

Granola Parfait

• 6 ounces greek yogurt, vanilla, non-fat
• ½ cup granola
• ½ cup mixed berries

Layer yogurt, granola and berries in bowl.

 

Morning Snack: 80 kcals

• 20 pistachios

 

Lunch: 277 kcals

Turkey and Cheese Sandwich with Spinach

• 2 slices Ezekiel Bread
• 1 ounce turkey
• 1 slice cheddar cheese, low-fat
• 4 spinach leaves
• 1 teaspoon Dijon mustard

 

Afternoon Snack: 93 kcals

• 2 pretzel rods
• 1 tablespoon Dijon mustard

 

Dinner: 454 kcals

White Bean Chili and Cornbread (Serves 6) (Serving Size: 1 ½ cups)

Prep Time: 20 minutes

Cook Time: 40 minutes

Ingredients:

• 2 tablespoons olive oil
• 1 yellow onion, chopped
• 2 cloves garlic, minced
• 1 pound chicken breasts, boneless, skinless, quartered
• 1 teaspoon cumin
• 1 teaspoon oregano
• Salt and pepper to taste
• 1/4 teaspoon cayenne
• 2 (15.5 oz) cans white beans, drained and rinsed
• 1 (4 oz) can chopped green chilies, drained
• 1 (14.5 oz) can chicken broth
• 1 cup yogurt, plain, nonfat

Directions:

1. Heat oil in large pot and add onions, cook for 5 minutes.  Add garlic and cook for 1 more minute or until garlic becomes fragrant.
2. Add chicken, cumin, oregano, salt, pepper and cayenne.  Cook for about 10 minutes or until chicken is cooked through, stirring occasionally.
3. Add beans, chilies and broth.  Bring to a boil and reduce heat to simmer and cook for 30 minutes.
4. Remove chili from burner and puree about ⅓ of the soup with yogurt in a blender.  Stir blended soup back in pot and serve.

 

Cornbread (Serves 12) (Serving Size: 1 2×2” square)

Prep Time: 10 minutes

Cook Time: 25 minutes

Ingredients:

• 1 cup flour
• 1 cup yellow cornmeal
• ½ cup sugar
• 1 teaspoon salt
• 3 ½ teaspoon baking powder
• 1 egg, beaten
• 1 cup milk, nonfat
• ⅓ cup vegetable oil

Directions:

1. Preheat oven to 400 degrees.  Spray 1 9 inch round cake pan.
2. In a large bowl mix together the flour, cornmeal, sugar, salt and baking powder.
3. Stir in egg, milk and vegetable oil.  Mix until well combined.
4. Pour batter into pan and bake for 25 minutes or until a toothpick inserted into the center of the loaf comes out clean.