Daily Eating Plan – Day 30

Breakfast

321 kcals

Breakfast Sandwich

• 2 pieces Ezekiel bread
• 1 egg, fried
• 1 slice, low-fat cheese
• 1 teaspoon low cal butter substitute
• 6 fresh spinach leaves
• Salt and pepper to taste

Fry egg in 1 teaspoon butter.  Toast bread and place cheese, egg and spinach on one slice.  Add mustard or ketchup and place remaining slice on top.

 

Morning Snack: 95 kcals

• 1 apple

 

Lunch: 370 kcals

• 1 portion Mac and Cheese with Broccoli

 

Afternoon Snack: 59 kcals

• 2 slices turkey
• 1 teaspoon dijon mustard

 

Dinner: 355 kcals

Italian Wedding Soup (Serves 8) (Serving Size: 1 ½ cups)

Prep Time: 20 minutes

Cook Time: 20 minutes

Ingredients:

• 1 pound lean ground beef
• 2 eggs, beaten
• 3 tablespoons parmesan cheese, grated
• 1 teaspoon oregano
• 2 ½ quarts beef broth
• 3 cups escarole or spinach
• 1 cup celery, diced
• 1 cup carrots, diced
• Salt and pepper to taste
• 1 ½ cups orzo

Directions:

1. To make meatballs: combine beef, eggs, parmesan cheese and oregano and mix well.  Form into small balls and place on baking sheet (with sides).  Put in preheated oven and bake for 12-15 minutes at 375 degrees.
2. Pour beef broth into large pot and bring to a boil.  Add escarole, celery, carrots, orzo and meatballs and bring to a boil. Add salt and pepper to taste.  Reduce heat to medium and cook until orzo is al dente and meatballs are no longer pink.