Lunch
Power salad–Toss 2 cups lettuce, 1 cup chopped raw vegetables, 1 hardboiled egg, 2 Tbsp. raisins and 2 Tbsp. almonds with 2 Tbsp. low-fat balsamic
dressing (402 calories)
Afternoon Snack
1 small apple and 22 pistachios (150 calories)
Dinner
Quinoa bowl–Stir-fry 1/2 cup diced extra-firm tofu and 1 cup diced broccoli &
carrots in 2 tsp. canola oil. Stir in 1/2 tsp. sesame oil & 2 tsp. soy sauce.
Serve over 1 cup cooked quinoa and top with 1 Tbsp. of peanuts
(498 calories)
Losing Weight:
(Calories 1005)
For loosing weight:
Breakfast
Apple Oatmeal
-1/2 cup water (0)
-3/4 cup skimmed milk (68)
-2 oz. (1/3 cup) oatmeal (rolled oats) (93)
-1/2 an apple (grated) (47)
-1/4 tsp cinnamon (0)
Bring the water, oats, and half the milk to the boil.
Continue to boil whilst stirring (for 5 minutes), and
add grated apple. Add further milk to cool.
Snack
-22 almonds (168)
Lunch
Scrambled Egg on Toast
-1 large egg (72)
-1 tbsp fat-free milk (11)
-1 slice whole wheat bread (70)
-1/2 oz. low-fat shredded cheddar cheese (25)
Beat egg with the milk and scramble in a non-stick pan or microwave, Toast
the bread, top with scrambled eggs and cheese.
Dinner
-1/2 avocado, sliced (161)
-3 oz. cooked chicken breast, chopped (142)
-2 cups shredded lettuce (10)