Menu - Day 1
Here´s the menu for tomorrow
Breakfast: Morning Glory Smoothie
Combine all in a blender:
4 oz low fat fruit flaovered yogurt
1/2 cup fresh berries, sliced peaches or banana or 1/2 cup frozen unsweetened berries
1/2 cup orange juice
1/3 cup toasted wheat bran
Enjoy with
1 slice multigrain (bread toasted)
with 1 tsp(1 pat) whipped butter
285 cal
6.5 g fat
253 mg calcium
12.2 g fiber
Midmoring snack
1 pear
60 cal
0 g fat
12 mg calcium
2.7 g fiber
Lunch
Ginger Beef Vegetable Stir Fry
4 oz thinly sliced eye of round beef
1 tsp olive oil
1/2 tsp grated ginger
1 cup frozen oriental vegetables***
1/2 cup dry egg noodles
1 tb chunky peanut butter
1 TBsp chopped green onions
1 dash red pepper flakes
1 tsp soy sauce
sautee beef with olive oil and grated ginger until pink in middle, about 5 min. Remove meat from skillet. Add frozen veggies to remaining liquid and saute until crisp-tender, about 4 min. While meat is cooking boil egg noodles according to package. Drain and mix with PB, green onion, red pep flakes and soy sauce. Top noodles with meat and veggie mixture.
*** they don´t really sell frozen veggies so I just use frsh ones. Sometiems I vary but it´s usually 1/2 c each of broccoli, carrot, cauliflower, green beans. (i´ve also used red or green pepper or other alternatives)
623 cal
19 g fat
73 mg calcium
6.4 g fiber
Dinner - Portabello Mushroom Sandwich
1 large portobello mush
1 tsp garlic minced
1 tsp olive oil
1 splash worcestershire sauce
1 dash lemon juice
1 whole grain roll
1 piece roasted red pepper
1 slice provolone cheese
1 cup strawberries
350 cal
15 g fat
282 mg calcium
4.2 g fiber
Here we eat the bigger meal at lunchtime so I swapped the lunch and the dinner. They says its better to do it this way but if you prefer you can swap the order.
The excercise for the first day is 30 minutes of Cardio.
Breakfast: Morning Glory Smoothie
Combine all in a blender:
4 oz low fat fruit flaovered yogurt
1/2 cup fresh berries, sliced peaches or banana or 1/2 cup frozen unsweetened berries
1/2 cup orange juice
1/3 cup toasted wheat bran
Enjoy with
1 slice multigrain (bread toasted)
with 1 tsp(1 pat) whipped butter
285 cal
6.5 g fat
253 mg calcium
12.2 g fiber
Midmoring snack
1 pear
60 cal
0 g fat
12 mg calcium
2.7 g fiber
Lunch
Ginger Beef Vegetable Stir Fry
4 oz thinly sliced eye of round beef
1 tsp olive oil
1/2 tsp grated ginger
1 cup frozen oriental vegetables***
1/2 cup dry egg noodles
1 tb chunky peanut butter
1 TBsp chopped green onions
1 dash red pepper flakes
1 tsp soy sauce
sautee beef with olive oil and grated ginger until pink in middle, about 5 min. Remove meat from skillet. Add frozen veggies to remaining liquid and saute until crisp-tender, about 4 min. While meat is cooking boil egg noodles according to package. Drain and mix with PB, green onion, red pep flakes and soy sauce. Top noodles with meat and veggie mixture.
*** they don´t really sell frozen veggies so I just use frsh ones. Sometiems I vary but it´s usually 1/2 c each of broccoli, carrot, cauliflower, green beans. (i´ve also used red or green pepper or other alternatives)
623 cal
19 g fat
73 mg calcium
6.4 g fiber
Dinner - Portabello Mushroom Sandwich
1 large portobello mush
1 tsp garlic minced
1 tsp olive oil
1 splash worcestershire sauce
1 dash lemon juice
1 whole grain roll
1 piece roasted red pepper
1 slice provolone cheese
1 cup strawberries
350 cal
15 g fat
282 mg calcium
4.2 g fiber
Here we eat the bigger meal at lunchtime so I swapped the lunch and the dinner. They says its better to do it this way but if you prefer you can swap the order.
The excercise for the first day is 30 minutes of Cardio.
