BREAKFAST SAMPLE
½ cup oatmeal 150 calories
1 cup of 1% milk 110 calories
Total calories for breakfast 260.
First I did not like it, but now I love it and have no need to add salt butter or sugar.
1 cup skim milk 110
½ cup mixed berry 70
One scoop of whey protein 110
Total calories 290.
In a blender, combine the mixed berries, milk, whey protein and blend until smooth.
1 cup cheerios 100 calories
2 Tbsp ground flaxseed meal 60
1 cup milk(1%) 110
Total calories 270
½ Cup Fiber one Bran Cereal 60 calories
2 Tbsp Wheat Germ 50 calories
1 Cup soymilk Light 70 calories
½ Cup Blueberries 35 calories
Total calories 215.
LUNCH
1 cup Plain yogurt 200 calories
1 cup blueberries 70
Total calories 270.
In a blender combine the yogurt and blueberries blend until smooth.
2 slices of bread 200 calories
2 Tbsp of creamy peanutbuter 200
Total calories 400
SNACKS
Food Calories
Apple (Fuji
Blueberries ½ cup 41
Cantaloupe diced 1 cup 54
Orange 1 small 45
Mango ½ cup diced 60
Papaya 1 cup cubed 54
Pineapple ½ cup 60
Strawberries 1 ½ cups whole 60
Tangerine 1 medium 50
DINNER
1 cup rice 170 calories, 2 boiled eggs 140. 1 cup frozen mix veggies broccoli, carrots, water chestnut 35 calories. Total calories 345.
Tilapia 8oz 200 calories
1 cup frozen mixed broccoli, cauliflower and carrots 30 calories
1 cup of rice 170
2Tbsp of salsa 10 calories
Total calories 410.
Edamame & Rice
1tbs extra virgin olive oil
½ cup chopped yellow onion
3 cloves garlic
1 cup long grain rice
1tsp ginger
½ tsp ground Turmeric
1 cup Edamame shelled soy beans
On a pan, add oil and onion cook until onion gets soft (about 4 minutes) add garlic, one cup long rice, 1tsp ginger and ½ tsp of ground Turmeric. Cook and stir for 3 minutes.
Stir 2 cups of boiling water cover. Cook on low heat for 12minutes.
Stir 1 cup frozen edamme shelled soybeans. Cover cook 10 more minutes or until rice is tender.
Disclaimer: The information provided here is for reference purposes only, and is not intended as medical or professional advice.
