DAY 1
Breakfast
Breakfast burrito:
1 egg
1-2 oz ham (diced)
Red bell pepper chopped (1/8 of bell pepper)
½ oz of raw potato (diced)
1-2 tortillas
½-1 oz reduced fat (2%) cheese (shredded)
1/8 cup spinach (diced)
1 tsp olive oil
Sauté ham, bell pepper and potatoes for 2-3 minutes or until potatoes are tender, In a bowl add your egg and milk to your liking and olive oil. Pour egg mixtures into pan and scramble eggs with other items. When cooked to desired consistency, add diced spinach letting it wilt into mixture.
Warm tortillas and add egg mixture to tortilla with cheese. Add salsa if desired.
Snack
Fruit shake
1 banana
5-6 strawberries
Light yogurt
Ice
V-8 splash light (fruit flavored)
In blender add ice to fill blender ¼- 1/2 way
Add ½ container of yogurt, sliced banana and strawberries
and about ¼-1/2 c of V-8 splash. Blend until ice is completely blended.
Chicken Salad sandwich
1 (4.5 ounce) can Swanson® Premium Chunk Chicken Breast
in Water, drained
1/4 cup chopped celery
1 tablespoon finely chopped onion
3 tablespoons mayonnaise
Dash ground black pepper
Mix all ingredients. Serving Suggestion: Serve on bread
with lettuce and tomato.
Salad Stir-Ins: Chopped apple,
chopped nuts, Dijon mustard, curry powder
*Use only ½ of salad. Put other half in fridge for lunch
another day this week
Add fruit or 100 calories of chips to add to lunch
Snack
Ritz crackers or crackers of choice (1 serving)
1 oz of 2% cheese or Reduced fat cheese sticks
Dinner
Spaghetti (2 servings)
1/2 pound ground beef
1 small onion, chopped
2 (8 ounce) cans tomato sauce
1 1/2 cups water
1 1/2 teaspoons salt
1 teaspoon dried parsley
1/2 pinch dried basil
1/2 teaspoon black pepper
4 ounces uncooked spaghetti
**I double
spaghetti sauces and put sauce in the freezer for another meal or to use it for
lasagna or pasta dishes.
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