…Day: 15
Week: 3
Breakfast
Tortillas and
scrambled eggs
INGREDIENTS
2 Tbsp diced red bell
pepper
2 Tbsp diced onion
2 eggs
2 whole grain tortillas
½ oz low fat or fat free
mozzarella.
PREPARATION
NUTRITION (PER SERVING)
370 cal, 20 g pro, 36 g carb, 3 g
fiber, 16 g fat, 6 g sat
fat, 330 mg sodium
Sauté 2 Tbsp each diced red bell pepper and
onion in skillet coated with cooking spray over
medium-high until tender. Add 2 beaten eggs
and cook, stirring, until cooked through. Divide
among 2 warm corn tortillas and top evenly
with ½ oz shredded low fat or fat free mozzarella.
Day: 15
Week: 3
Lunch
INGREDIENTS
1 cup fresh cabbage and
carrot cole slaw
2 Tbsp 0% Greek yogurt
1 tsp cider vinegar
3 oz deli-slice low fat
turkey breast
1-2 whole wheat tortillas
PREPARATION
NUTRITION (PER SERVING)
Mix 1 cup fresh cabbage-and-carrot cole
slaw mix, 2 Tbsp 0% plain Greek-style
yogurt, and 1 tsp cider vinegar. Put 3 oz
deli-sliced low-fat turkey breast on large
whole wheat tortilla wrap. Top with slaw
and roll up.
210 cal, 21 g pro, 31 g carb, 4 g
fiber, 3 g fat, .5 g sat fat,
1,040 mg sodium
…
27
columbia
bottoms conservation area…
Day: 15
Week: 3
Dinner
Quesadillas con
Curry
NUTRITION (PER SERVING)
247 calories; 5 g fat ( 1 g sat , 3
g mono ); 0 mg cholesterol; 42
g carbohydrates; 8 g protein; 5
g fiber; 512 mg sodium; 206 mg
potassium.
INGREDIENTS










1 teaspoon canola oil
1 small onion, chopped
3 cloves garlic, finely chopped
1 tablespoon curry powder
1 teaspoon ground cumin
1 15-ounce can chickpeas, rinsed
1/4 cup plain greek yogurt
1 tablespoon mango chutney
Salt & freshly ground pepper to taste
6 8-inch whole-wheat tortillas
PREPARATION
1.
2.
3.
Heat oil in a small nonstick skillet over medium-high heat. Add onion and sauté until light golden, about 4
minutes. Add garlic, curry powder and cumin; sauté for 1 minute. Set aside.
Mash chickpeas in a bowl with a potato masher or a fork. Stir in yogurt, chutney and the onion mixture.
Season with salt and pepper. Divide the chickpea mixture among 3 of the tortillas, spreading evenly. Top
with the remaining tortillas and press to seal.
Heat a large dry skillet over medium-high heat. Place one of the quesadillas in the skillet and toast until
heated through, about 1 minute per side. Repeat with the remaining quesadillas. Cut each one into 3
wedges and serve hot, with additional yogurt for dipping.
Day: 16
Week: 3
Breakfast
NUTRITION (PER SERVING)
INGREDIENTS




…
1 EGG & 1 EGG WHITE
2
TABLESPOONS REDUCEDFAT SHREDDED SHARP
CHEDDAR CHEESE
1 MULTIGRAIN ENGLISH
MUFFIN, TOASTED
2 THIN SLICES AVOCADO,
ABOUT 1/2 OUNCE
4 TEASPOONS JARRED
CHUNKY SALSA
CALORIES
276.3
CAL
FAT
8.7 G
SATURATED FAT
2.7 G
CHOLESTEROL
10.8
MG
SODIUM
556.9
MG
CARBOHYDRATES
35.5 G
TOTAL SUGARS
5.4 G
DIETARY FIBER
5.4 G
PROTEIN
16.4 G
PREPARATION
Coat a sm all nonstick
skillet with cooking
spray and heat over
m edium -high heat. Stir
in the egg substitute
and cheese; cook 2
m inutes per side.
Place the eggs on the
bottom half of the
English m uffin. Top
wit h the avocado
slices and salsa, and
then replace the top of
the m uffin.
28
…Day: 16
Week: 3
Lunch
INGREDIENTS


NUTRITION (PER SERVING)

300 calories (15 from fat), 2g total fat, 0g
saturated fat, 0mg cholesterol, 75mg
sodium, 58g carbohydrate (10g dietary
fiber, 4g sugar), 15g protein


1/2 cup sundried tomatoes (not
packed in oil)
1 medium yellow onion, thinly
sliced
1 pound kale, thick stems
removed and leaves chopped
1 (15 ounce) can no-salt-added
Great Northern or other white
beans, drained and rinsed
8 ounces whole wheat pasta
PREPARATION
Soak sundried tomatoes in hot water to cover for 15 minutes to soften them, then drain and thinly slice.
Meanwhile, bring a large pot of water to a boil for cooking the pasta. In a separate large, high-sided skillet, bring 3/4
cup water to a simmer. Add onion and cook 10 minutes or until tender. Stir in kale, beans and 3/4 cup water. Reduce
heat to medium, cover and cook 8 minutes. Uncover and continue cooking 4 to 5 minutes or until most liquid has
evaporated, greens are wilted and tender and beans are heated through.
Add pasta to the boiling water and cook according to the package instructions. Add sliced sundried tomatoes 2 minutes
before pasta is done. Drain pasta and tomatoes and add to skillet with greens. Stir to combine.
Day: 16
Week: 3
Dinner
INGREDIENTS




NUTRITION (PER SERVING)
CALORIES
380.4 CAL
FAT
12.3 G
SATURATED FAT
2.9 G
CHOLESTEROL
52.7 MG
SODIUM
CARBOHYDRATES
…






678.6 MG
40 G

TOTAL SUGARS
7.3 G
DIETARY FIBER
8.5 G



PROTEIN
27

PREPARATION
12 OUNCES 95% LEAN GROUND BEEF
1/2 TABLESPOON OLIVE OIL
1 MEDIUM EGGPLANT, PEELED AND CUT
INTO 1" CUBES
2 SMALL YELLOW SQUASH, CUT INTO
QUARTER ROUNDS
4 CLOVES GARLIC, SMASHED
1 TEASPOON GARAM MASAL, AN ASIAN
COMBINATION SPICE
1/2 TEASPOON GROUND CINNAMON
1 TABLESPOON SLIVERED FRESH
GINGER
1 CAN (14.5 OUNCES) DICED TOMATOES
WITH BASIL AND OREGANO
1/2 CUP SMALL PITTED BLACK OLIVES,
HALVED
1/2 CUP CANNED CHICKPEAS, RINSED
AND DRAINED
1/8 TEASPOON SALT
3 TEASPOONS MILD HOT SAUCE
2 CUPS COOKED WHOLE WHEAT
COUSCOUS
2 TABLESPOONS CHOPPED PISTACHIOS
29
Heat a large nonst ick s auc epan
or deep sk illet c oat ed wit h
c ook ing s pray ov er m edium -high
heat . Add t he beef and c ook for
6 t o 8 m inut es , or unt il no longer
pink , s t irring and break ing up
t he m eat wit h t he s ide of a
s poon. Transf er t o a bowl and
s et as ide.
2.
Heat t he oil in t he s am e sk illet .
Add t he eggplant and c ook f or 5
m inut es, s t irring occ as ionally.
Add t he s quas h, garlic , garam
m as ala, c innam on, and ginger.
Cook , st ir ring f requent ly,
f or 1m inut e, or unt il t he s pic es
are f ragrant and t oast ed.
3.
Add t he t om at oes , oliv es ,
c hic k peas , s alt, and be ef . Bring
t o a s imm er and c ook, c ov ered,
f or 10 m inut es or unt il t he
v eget ables are t ender. Rem ove
f rom t he heat and s t ir in t he hot
s auc e. Serv e wit h t he c ous c ous
and s prink le wit h t he pis t ac hios .
…Day: 17
Week: 3
Breakfast
NUTRITION (PER SERVING)
INGREDIENTS












2 cups regular oats
1/3 cup ground flaxseed
1/4 cup chopped walnuts
1/4 cup chopped slivered almonds
2 teaspoons ground cinnamon
1/3 cup orange juice
1/3 cup honey
1/4 cup packed brown sugar or
artificial sweetener
2 teaspoons canola oil
1 teaspoon vanilla extract
Cooking spray
1/3 cup dried cranberries













Calories:
196
Calories from fat:
31%
Fat:
6.8g
Saturated fat:
0.7g
Monounsaturated fat:
2.2g
Polyunsaturated fat:
3.3g
Protein:
4.1g
Carbohydrate:
32.5g
Fiber:
3.6g
Cholesterol:
0.0mg
Iron:
1.5mg
Sodium
5mg
Calcium:
38mg
PREPARATION
1.
2.
3.
Preheat oven to 300°.
Combine first 5 ingredients in a medium bowl.
Combine orange juice, honey, and brown sugar in a small saucepan. Cook over medium heat just until sugar dissolves,
stirring frequently. Remove from heat; stir in oil and vanilla.
Pour honey mixture over oat mixture, stirring to coat. Spread mixture in a thin layer onto a jelly-roll pan coated with cooking
spray. Bake at 300° for 10 minutes; stir well. Bake an additional 10 to 15 minutes or until golden brown. Spoon granola into a
bowl; stir in dried cranberries. Cool completely.
Note: Store completely cooled granola in an airtight container at room temperature for up to 2 weeks.
4.
5.
Day: 17
Week: 3
Lunch
Chicken Noodle Soup with Dill
INGREDIENTS









10 cups reduced-sodium chicken broth
3 medium carrots, diced
1 large stalk celery, diced
3 tablespoons minced fresh ginger
6 cloves garlic, minced
4 ounces whole-wheat egg noodles, (3
cups)
4 cups shredded cooked skinless
chicken breast, (about 1 pound; see Tip)
3 tablespoons chopped fresh dill
1 tablespoon lemon juice, or to taste
NUTRITION (PER
SERVING)
267 calories; 4 g fat ( 2
g sat , 1 g mono ); 90 mg
cholesterol; 18
g carbohydrates; 0
g added sugars; 38
g protein; 2 g fiber; 329
mg sodium; 330 mg
potassium.
PREPARATION
1.
2.
Bring broth to a boil. Add carrots, celery, ginger and garlic; cook, uncovered, over medium heat until vegetables are just
tender, about 20 minutes.
Add noodles and chicken; simmer until the noodles are just tender, 8 to 10 minutes. Stir in dill and lemon juice.
30
…Day: 17
Week: 3
Dinner
INGREDIENTS

PREPARATION
Coat a pot w ith nonstick
spra y and w arm it over
medium -high heat for 1
minute. Add chicken and
garlic, and sauté un til
chicken is lightl y brow ned,
about 3 minutes.
Ad d tomatoes, beans,
onions, celer y, sw eet and
jalap eno peppers, chili
pow der, and oregano.
Bring to a boil. Reduce
heat to low ; Cover and
simmer, stirring
occasionall y, for 15
minutes. Add squ ash.
Cover and simmer, stirring
occasionall y, until squash
is tender, about 10
minutes.
NUTRITION (PER SERVING)
CALORIES
215.9
CAL
FAT
2.6 G
SATURATED FAT
0.6 G
CHOLESTEROL
43.5 MG
SODIUM
CARBOHYDRATES
371.9 MG
28.1 G
TOTAL SUGARS
8.7 G
DIETARY FIBER
9.7 G
PROTEIN
22 G









3/4 POUNDS BONELESS,
SKINLESS CHICKEN BREASTS,
CUBED
2 CLOVES GARLIC, MINCED
1 CAN (28 OUNCES)
TOMATOES, CUT UP
1 1/2 CUPS BLACK BEANS,
COOKED
1 CUP ONIONS COARSELY
CHOPPED
1 CUP CELERY, SLICED
1 CUP SWEET GREEN
PEPPERS, DICED
1 JALAPENO PEPPER,
SEEDED AND MINCED
4 TSPS MILD CHILI POWDER
1/2 TSP DRIED OREGANO
8 OZS YELLOW SUMMER
SQUASH, HALVED
LENGTHWISE AND CUT INTO
1/2-INCH (1-CM) SLICES
Day: 18
Week: 3
Breakfast
INGREDIENTS

NUTRITION (PER SERVING)
CALORIES
354.9 CAL
FAT
8.3 G
SATURATED FAT
1.3 G
CHOLESTEROL
0 MG
SODIUM
668.2 MG
CARBOHYDRATES
52.3 G
TOTAL SUGARS
4G
PREPARATION
DIETARY FIBER
10.2 G
W arm tortillas, and then fill evenly with scrambled egg
whites, spinach leaves, salsa and avocado.
PROTEIN
21.9



4 6-INCH WHOLE GRAIN
TORTILLAS, WARMED
1/2 CUP FRESH BABY
SPINACH LEAVES
1/4 CUP SALSA
1/4 CUP AVOCADO,
SLICED
…
31
…Day: 18
Shrimp & Veggie
Stir-Fry
Week: 3
Lunch
NUTRITION (PER SERVING)
500 cal, 23 g pro, 59 g carb,
8 g fiber, 18 g fat, 3 g sat
fat, 1,180 mg sodium
INGREDIENTS
PREPARATION
Stir-fry 3 oz peeled and deveined shrimp in
2 tsp canola oil with 2 cups frozen Asian
veggies until cooked through. Stir in 1 tsp of
both, reduced-sodium soy sauce and
sesame oil
Day: 18
Week: 3
Dinner
Seared Salmon
NUTRITION (PER SERVING)
INGREDIENTS




2 MEDIUM SALMON FILETS
JUICE OF 1/2 LEMON
1 TABLESPOON EXTRA
VIRGIN OLIVE OIL
SALT AND GROUND BLACK
PEPPER TO TASTE
PREPARATION
…
3 oz peeled and deveined
shrimp
2 tsp canola oil
2 cups frozen Asian veggies
1 tsp reduced-sodium soy
sauce and sesame oil
If desired:
½ cup brown rice
¼ cantaloupe
Heat oil in pan. Squeeze lemon over salmon. Add salt
and pepper. Add salmon to hot oil, skin -side down. Cook
until fish is cooked visibly one -third of the way up the
side. Flip the fish over, and cook for 2 more minutes.
Optional: Place pan in 300 -degree oven for 1 minute
32
CALORIES
374.2
CAL
FAT
25.2 G
SATURATED FAT
4.7 G
CHOLESTEROL
100.4
MG
SODIUM
391.4
MG
CARBOHYDRATES
1.1 G
TOTAL SUGARS
0.3 G
DIETARY FIBER
0.1 G
PROTEIN
33.9 G
…Day: 19
Week: 3
Breakfast
Boston- Cream Peanut- Butter
Breakfast Banana Split
NUTRITION (PER SERVING)
INGREDIENTS




1 SMALL RIPE BANANA (ABOUT
6" LONG), PEELED AND HALVED
LENGTHWISE
1 TABLESPOON REDUCED-FAT
ORGANIC PEANUT BUTTER
1/3 CUP LOW-FAT, ARTIFICIALLY
SWEETENED BOSTON CREAM
PIE-FLAVORED YOGURT
2 TABLESPOONS CRUNCHY
HIGH-FIBER, LOW-SUGAR
CEREAL (SUCH AS GRAPENUTS)
CALORIES
276.9 CAL
FAT
6.6 G
SATURATED FAT
1.4 G
CHOLESTEROL
1.7 MG
SODIUM
257.8 MG
CARBOHYDRATES
49.4 G
TOTAL SUGARS
21.1 G
DIETARY FIBER
4.9 G
PROTEIN
9.3 G
PREPARATION
Place the banana halves in a small banana split dish or shallow bowl, with the cut sides
facing inward. Spread the peanut butter evenly over the open banana.
Spoon the yogurt in the middle. Top with the cereal. Serve immediately.
Day: 19
Week: 3
Lunch
Hummus Pita
INGREDIENTS
Whole wheat pita
½ cup hummus
½ cup shredded romaine
lettuce
2 tomato slices
½ cup grated cucumber
2 tbsp 0% plain Greek yogurt
4 chopped mint leaves
PREPARATION
…
• Stuff whole wheat pita (6.5” diameter) with
½ cup hummus, ½ cup shredded romaine
lettuce, and 2 tomato slices. Top with ½ cup
grated cucumber mixed with 2 Tbsp 0%
plain Greek-style yogurt and 4 chopped mint
leaves.
NUTRITION (PER SERVING)
400 cal, 19 g pro, 57 g carb, 13 g
fiber, 13 g fat, 2 g sat
fat, 810 mg sodium
33
….Day: 19
Week: 3
Dinner
PREPARATION
Heat the oil in a
nonstick skillet over
medium heat. As the
oil is heating, pound
the chicken to 1/4 inch
thickness, and then
sprinkle with bread
crumbs, cheese, salt,
and pepper, pressing
so the crumbs stick.
Place in the pan with
the garlic and sauté
for 2 to 3 minutes per
side. Top with hot
marinara. Add the
spinach, turning
frequently with tongs
until it wilts (about 6
minutes).
Day: 20
Week: 3
Breakfast
INGREDIENTS








1 TBSP OLIVE OIL
1 BONELESS, SKINLESS
CHICKEN BREAST
1 TBSP ITALIAN
SEASONED BREAD
CRUMBS
1 TSP LIGHT
PARMESAN
1/4 CUP
LIGHT MARINARA
1 SMALL CLOVE
GARLIC, CRUSHED
3 HANDFULS BABY
SPINACH LEAVES
SALT AND PEPPER TO
TASTE
NUTRITION (PER SERVING)
CALORIES
366 CAL
FAT
17.4 G
SATURATED FAT
2.9 G
CHOLESTEROL
70 MG
SODIUM
806.3 MG
CARBOHYDRATES
21 G
TOTAL SUGARS
6G
DIETARY FIBER
4.1 G
PROTEIN
32.1 G
NUTRITION (PER SERVING)
210 calories (25 from fat), 2.5g total
fat, 1g saturated
fat, 5mg cholesterol, 40mg
sodium, 43g carbohydrate (5g dietary
fiber, 18g sugar), 5g protein
PREPARATION
Millet Breakfast Cereal
INGREDIENTS








…
2/3 cup uncooked millet (may
substitute with quinoa or couscous)
2 cups water
1 1/2 cup cups orange juice
4 large dates, pitted and chopped
1 cinnamon stick or 1 tsp. ground
cinnamon
1/2 teaspoon green cardamom
pods
Pinch of salt
1 cup canned Mandarin oranges
(canned in water), drained
34

Toast millet in a large skillet over
medium heat, stirring constantly, until
fragrant and just golden brown, 3 to 4
minutes. Transfer to a large bowl,
cover with cold water and rub millet
grains with your hands for about 5
seconds. Transfer to a strainer, rinse
for 1 minute then drain millet well.
Put drained millet into a small pot. Add
water, orange juice, dates, cinnamon,
cardamom and salt and bring to boil
over medium high heat. Reduce heat
to medium low, cover and simmer,
stirring occasionally, until liquid is
absorbed and millet is tender, about
40 minutes. Remove and discard
cinnamon and cardamom then stir in
mandarin oranges, spoon into bowls
and serve.
…Day: 20
Week: 3
Lunch
PREPARATION
1.
2.
INGREDIENTS










3 tablespoons reduced-fat
mayonnaise
2 tablespoons nonfat plain
yogurt
2 tablespoons light Parmesan
cheese
2 tablespoons chopped fresh
basil
1 teaspoon lemon juice
Freshly ground pepper, to
taste
8 slices whole-wheat bread
8 ounces thinly sliced
reduced-sodium deli turkey
8 tomato slices
2 teaspoons canola oil
Day: 20
Week: 3
Dinner
3.
NUTRITION (PER
SERVING)
286 calories; 6 g fat ( 1
g sat , 3 g mono ); 27
mg cholesterol; 36
g carbohydrates; 10
g protein;5 g fiber; 681
mg sodium; 136 mg
potassium.
Have four 15-ounce cans and a
medium skillet (not nonstick)
ready by the stove.
Combine mayonnaise, yogurt,
Parmesan, basil, lemon juice and
pepper in a small bowl. Spread
about 2 teaspoons of the mixture
on each slice of bread. Divide
turkey and tomato slices among 4
slices of bread; top with the
remaining bread.
Heat 1 teaspoon oil in a large
nonstick skillet over medium heat.
Place 2 panini in the pan. Place
the medium skillet on top of the
panini, then weight it down with
the cans. Cook the panini until
golden on one side, about 2
minutes. Reduce the heat to
medium-low, flip the panini,
replace the top skillet and cans,
and cook until the second side is
golden, 1 to 3 minutes more.
Repeat with another 1 teaspoon
oil and the remaining panini.
Grilled Asian flank Steak
with sweet slaw
PREPARATION
INGREDIENTS
…
1/4 cup reduced sodium
soy sauce
5 tablespoons vegetable oil
5 teaspoons minced peeled
fresh ginger, divided
1 garlic clove, pressed
1 1.5 lbs. flank steak
3 tablespoons sugar.
(Sweenter can be used as
healthier alternative)
3 tablespoons seasoned
rice vinegar
2 red jalapeños, thinly
sliced into rounds
5 cups thinly sliced Napa
cabbage (about 9 ounces)
3/4 cup chopped green
onions, divided
NUTRITION(PER
Prepare barbecue (medium heat). Mix
reduced sodium soy sauce, oil, 3
teaspoons ginger, and garlic in re-sealable
plastic bag. Add flank steak and seal bag;
turn to coat. Let stand at room temperature
30 minutes, turning occasionally.
Stir sugar and vinegar in small saucepan
over medium heat until sugar dissolves;
remove from heat. Add jalapeños and
remaining 2 teaspoons ginger. Place
cabbage and 1/2 cup green onions in
medium bowl.
Pour vinegar mixture over and toss to coat.
Season with salt and pepper. Let stand
while grilling steak, tossing occasionally.
Grill steak until cooked to desired
doneness, about 6 minutes per side for
medium-rare. Transfer to work surface. Let
rest 10 minutes. Slice steak thinly against
grain. Sprinkle 1/4 cup green onions over
slaw.
35
SERVING)

366 calories, 15 g fat (4 g
saturated), 55 mg
cholesterol, 457 mg
sodium, 19 g
carbohydrates, 4 g fiber,
38 g protein
…Day: 21
Week: 3
Breakfast
Loaded Vegetable Omelet
NUTRITION (PER SERVING)

PREPARATION
CALORIES
224.5 CAL
FAT
15 G
SATURATED FAT
4.7 G
CHOLESTEROL
634.5 MG

SODIUM
502.9 MG

CARBOHYDRATES
3.3 G
TOTAL SUGARS
2.3 G
DIETARY FIBER
0.7 G

PROTEIN
19.5 G

Day: 21
Week: 3
Lunch
INGREDIENTS

2 EGGS, AND 1 EGG WHITE WELL
BEATEN
2 TABLESPOONS CHOPPED GREEN
BELL PEPPER
2 TABLESPOONS CHOPPED
TOMATO, SEEDED
2 TABLESPOONS PRESLICED FRESH
MUSHROOMS
SALT AND BLACK PEPPER TO TASTE
Heat a large skillet coated with
olive oil cooking spray over
m edium heat.
Add the eggs, allowing them to
cover the bottom of the pan.
Cook for 3 m inutes, or until the
bottom begins to set.
W hen nearly cooked, top one
half of the om elet with the bell
peppers, tom ato, m ushrooms,
zucchini, salt, and black
pepper.
Carefully fol d the rem aining
half over the filling and cook
for 2 m inutes, or until cooked
through.
Tuna Salad
PREPARATION
Combine the tuna,
carrot, mayonnaise,
and salt and pepper to
taste in a medium bowl
and mix well.
INGREDIENTS
For the tuna:
1 6-ounce can solid white or
light tuna in water,
1 small carrot, shredded
(about 1/2 cup)
3 to 4 tablespoons light canola
mayonnaise
Salt and pepper
NUTRITION (PER
SERVING)
6.
For the scoopers:
Baked tortilla chips, cucumber
wheels, mini whole-wheat
pitas, or whole-grain crackers
…
36
Per serving:
200 calories
9 g fat (0.5 g saturated,
1.5 g omega-3)
530 g sodium
6 g carbohydrate
1 g fiber
20 g protein
…Day: 21
Week: 3
Dinner
INGREDIENTS
NUTRITION (PER SERVING)
1 sweet potato (10 ounces),
peeled and cut into 1-inch
pieces
1 ½ tablespoons olive oil
1 ½ chipotle chilies in
adobo sauce, minced
½ garlic cloves, minced
½ tablespoons honey
½ teaspoons cider vinegar
½ teaspoons salt, plus
additional to taste
½ teaspoon cumin
¼ teaspoon cinnamon
1 boneless, skinless chicken
breasts, rinsed and patted
dry
Chopped cilantro, for
garnish (optional)
407 calories 38g protein, 45g
carbohydrate, 8g fat (1.3g
saturated), 6g fiber
Day: 22
Week: 4
Breakfast
PREPARATION
1. Preheat the oven to 400 degrees. In a medium bowl, toss the
sweet potatoe in the olive oil and scatter on the bottom of a
roasting pan. Roast for 15 minutes.
2. In a small bowl, mix together the chilies, garlic, honey,
vinegar, salt, cumin, and cinnamon to make a paste. Rub the
paste evenly over each breast.
3. Place the chicken breasts on top of the sweet potatoes and
roast until the chicken is just cooked through, about 20 minutes.
Serve garnished with cilantro if desired
Banana Oat Muffins
INGREDIENTS
NUTRITION (PER SERVING)









3/4 cup flour
3/4 cup oats
Calories:
85
1
tsp baking powder
Calories from fat:
1%
1
tsp ground cinnamon
Fat:
0.4g
1/2 tsp baking soda
Saturated fat:
0.1g
1/4 tsp nutmeg
Protein:
2.5g
1/3 cup brown sugar
Carbohydrate:
17.9g
2
egg whites
Sugar
6.8 g
1
cup banana, mashed, ripened
Cholesterol
0.0mg
1/4 cup skim milk
Sodium
67mg
1/2 cup unsweetened applesauce
PREPARATION
…
In a large bowl combine dry ingredients and mix until blended.
In a small mixing bowl beat egg whites, banana, milk and applesauce.
Stir in dry ingredients until just moistened. Spray muffin tin with PAM, or line with muffin cups.
Fill muffin cups 2/3 full.
Bake at 400 degrees for 15 minutes or until tops spring back when pressed.
37