Daily Eating Plan – Day 40

by ADC - Suzanne

1,200 kcals

Breakfast     275 kcals

Mini Quiche wrapped in Bacon

  • 2 eggs
  • 2 teaspoons skim milk
  • 2 slices bacon, cooked (not crispy)
  • 2 tablespoons broccoli florets, chopped, steamed
  • 2 teaspoons cheddar cheese, low fat
  • ½ cup strawberries, sliced
  1. Preheat oven to 350.
  2. Beat eggs with milk.
  3. Spray two oven-proof ramekins with cooking spray.
  4. Place one slice of bacon around the inside edge of each ramekin.
  5. Put broccoli and cheese in bottom of ramekins and pour egg over top.
  6. Bake for 15 minutes or until cooked all the way through.
  7. Serve with sliced strawberries.


Morning Snack: 165

  • ½ apple
  • 1 tablespoon almond butter
  • 2 teaspoons granola

Cut apple into slices, spread almond butter on each slice and dip in granola.


Lunch: 205 kcals

  • 1 cup Roasted Root Vegetables
  • 2 cup Bibb Lettuce
  • 1 tablespoon balsamic vinaigrette


Afternoon Snack: 160

  • ½ avocado
  • 1 tablespoon salsa

Cut avocado in half, fill center with salsa.


Dinner: 395 kcals

Spinach and Artichoke Stuffed Sole with Lemon Garlic Sauce (Serves 2)

Prep Time: 15 minutes

Cook Time: 25 minutes


  • 4 (4 ounce) fillets of sole
  • ½ cup frozen spinach, thawed
  • ½ cup canned artichokes, chopped
  • Salt and pepper
  • 2 tablespoons butter substitute
  • 2 garlic cloves
  • 1 lemon, juiced
  • ½ cup brown rice, cooked


  1. Preheat the oven to 350 degrees.  Spray the bottom of a casserole dish with cooking spray.
  2. Lay the fillets on cutting board.  Divide the spinach and artichokes evenly, about 2 tablespoons per fillet.  Spread it over the length of the fillets and roll each fillet up, placing rolled side down in the casserole dish.  Put aside.
  3. Heat butter in saucepan over medium until melted.  Add garlic and cook for 30 seconds.  Then pour in lemon juice and the garlic will turn blue.  Whisk until well combined and becomes slightly thicker.  Pour ½ of sauce over sole. Put remaining sauce off to the side and keep warm.  Add salt and pepper to taste.
  4. Place in oven and bake for 20-25 minutes or until fish is opaque and cooked through.  Remove from oven.  Pour remaining sauce over top before serving with brown rice.

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