Daily Eating Plan – Day 43

by ADC - Suzanne

1,200 kcals

Breakfast    220 kcals

  • ½ grapefruit
  • 1 slice Ezekiel bread
  • 1 tablespoon almond butter

 

Morning Snack: 191 kcals

  • 1 tablespoon almond butter
  • 1 small banana

 

Lunch: 300 kcals

Cuban Wrap

  • 1 whole wheat tortilla
  • 4 slices ham, thin, low sodium
  • 2 slices low call swiss cheese
  • 2 slices pickles
  • 1 teaspoon dijon mustard

Spread mustard on tortilla, lay ham, swiss and pickles on top, tightly roll up tortilla

 

Afternoon Snack: 183 kcals

  • 2 tablespoons roasted red pepper hummus
  • 10 pita chips, plain

 

Dinner: 306 kcals

Broccoli and Cheddar Soup (Serves 4)

Prep Time: 10 minutes

Cook Time: 15 minutes

Ingredients:

  • ½ medium yellow onion, finely chopped
  • 1 medium carrot, finely chopped
  • 1 celery stalk, finely chopped
  • 2 cloves garlic, finely chopped
  • 1 tablespoon butter
  • 2 tablespoon flour
  • 2 ½ cup vegetable broth
  • 1 cup milk, skim
  • 2 Yukon gold potatoes, diced
  • Salt and pepper to taste
  • 2 heads broccoli, chopped, about 4 cups
  • 2 cups cheddar cheese, shredded, low fat

Directions:

  1. In a large soup pot, melt butter.  Add chopped vegetables and saute until tender, about 5 minutes.
  2. Add flour, salt and pepper and stir until smooth.
  3. Add vegetable broth, milk and potatoes.  Bring to a boil, cover and cook on low until potatoes are soft, about 15 minutes.
  4. Add chopped broccoli, stir well and cook for about 5 minutes.  Add cheddar cheese and stir well.  Remove from heat.
  5. Use an immersion blender to quickly blend the soup.  Or remove 2 cups of the potatoes and broccoli to a blender and blend until smooth, add it back to soup to help thicken it.
  6. Serve 1 ½ cups with whole grain dinner role.

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