Daily Eating Plan – Day 29

1,200 kcals

 

Breakfast

230 kcals

Apple and Almond Butter Toast

• 1 slice Ezekiel bread
• 1 tablespoon almond butter
• ½ apple, sliced
• 1/4 teaspoon cinnamon

Toast bread, then spread almond butter on toast and top with apples.  Sprinkle with cinnamon.

 

Morning Snack: 110 kcals

• 2 cups mix berries

 

Lunch: 396 kcals

• 1 cup of chili
• 1 slice cornbread
• 1 teaspoon butter

 

Afternoon Snack: 94 kcals

• 9 almonds
• 1 tablespoon raisins

 

Dinner: 370 kcals

Mac and Cheese with Broccoli (Serves 8) (1 ½ cup serving)

Prep Time: 15 minutes

Cook Time: 20 minutes

• 1 pound elbow macaroni, whole wheat
• 1 tablespoon low cal butter substitute
• 3 tablespoons flour, whole wheat
• 1 tablespoon Dijon mustard
• Salt and pepper to taste
• 1 ½ cups milk, nonfat
• 1 cup sour cream, low fat
• 2 cups cheddar cheese, shredded, low fat
• 4 cups broccoli, steamed
• ½ cup parmesan cheese, shredded, low fat

Directions:

1. Preheat oven to 350 degrees.
2. Cook pasta according to directions.  Drain and set aside.
3. Melt butter in saucepan.  Add flour, mustard, salt and pepper.  Stir well to combine.
4. Slowly pour in milk, continuously whisking to remove all lumps from the flour.  Raise the heat to medium-high and cook until milk starts to bubble and thicken.  Remove from heat and add sour cream and cheddar cheese.
5. Combine broccoli and pasta.  Pour in cheese mixture and pour into casserole dish.  Top with parmesan cheese and bake in oven for 20 minutes or until bubbling around the edges.