this is what i consider 4 to 5 servings of a vegetable….. it will last me 5 meals for the week it is about 3 to 4 pounds of brocolli crowns
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Breakfast options #1: Protein Meal replacement , <5g sugar, > 15g protein, >= 200 cal #2: 3oz low sodium, lean deli, warmed on Thomas lite multi grain English muffin #3: ½ honeydew or cantaloupe w/ ½ FF cottage cheese Snack options: #1: ½ small turkey sandwich. 1 slice grain bread, tomato, 2 oz lean [...]
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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Breakfast 1 C high fiber cereal1 C Mootopia Skim Milk 1 Egg plus 2 egg whites Scrambled2 slice of lite wheat toast ½ Melon1 C cottage cheese¼ C high fiber cereal Protein shake:1 C of mootopia skim1 scoop of choc protein ½ small banana 8 to [...]
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I cooked enough meals to last me most of the week. I made a chicken meatloaf , boiled red potates, and stirfried green string beans and brocolli. Have 4 pre packed containers and some leftovers to mix with anything i want. I made one dozen healthy muffins. I freeze them and take one out and [...]
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Choice # 1 Choice #2 Choice #3 Breakfast 3 egg whites¼ c dry oat bran w/ 8oz Moopatia skim milk w 2 TBSP flaxseed meal 2/3 C Nature’s path: Smart Bran cereal 8oz HEB moopatia skim 1/8 c blueberries 1 tsp almond butter 1 lite multi grain English muffin (100 calories) 3 egg whites [...]
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Egg/ Egg whites Lots of mixed Green Vegs Nature’s path organic Smart Bran (sprouts) Fat Free Plain Greek Yogurt Fat Free Cottage Cheese Various Berries Couple of apples Almond Butter Chicken breast or lean pork loins White fish Boar’s head FF low sodium turkey [...]
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Breakfast: approx 250 to 300 calories: 15+ g protein, 4+ gram of fat, approx 30-50 G of carbs Day 1: spray pam 1 whole egg & 2 egg whites scrabbled or omelet 1/4 c fat free or 50% reduced fat cheese 2 slices of whole grain bread: wheat or rye Spray butter the toast 1/2 [...]
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