Daily Eating Plan – Day 32

Breakfast

247 kcals

Smoothie

• ½ cup mangoes, frozen
• ½ cup strawberries, frozen
• 1 cup milk, nonfat
• 3 ounces greek yogurt, nonfat

Blend all ingredients together

 

Morning Snack: 100 kcals

• 25 pistachios

 

Lunch: 429 kcals

• 1 portion Chicken Parmesan and Sauteed Spinach

 

Afternoon Snack: 90 kcals

• 1 small container chocolate pudding, fat free

 

Dinner: 334 kcals

Beef and Broccoli (Serves 4) (Serving Size: 1 ½ cups)

Prep Time: 10 minutes

Cook Time: 10 minutes

• 2 tablespoons cornstarch
• Salt and pepper to taste
• 1 teaspoon garlic powder
• 1 teaspoon powdered ginger
• 3/4 pound sirloin beef tips, about 1/8 inch thick
• 3 tablespoons sesame oil, divided
• 2 cups frozen broccoli, thawed
• 3 garlic cloves, chopped
• 3 tablespoons soy sauce, low sodium
• ⅓ cup water
• 2 cups cooked brown rice

Directions:

1. Combine cornstarch, salt, pepper, garlic powder and ginger in a large bowl.  Add beef and stir well to coat.
2. Heat oil in wok or saute pan over medium to high heat and cook beef until just cooked through, about 1 minute.  Transfer to plate.
3. Add remaining oil to pan and saute garlic and broccoli until tender, about 2 minutes.
4. Add soy sauce and water and bring to a boil.  Return meat to pan and continue to cook until sauce is thickened, about 2 minutes.  Serve over rice.