Breakfast: Cranberry Almond Breakfast Bar
Note: Eat one bar for breakfast; save one bar for breakfast on Day 12. Freeze the remaining bars.
Nutritonal DataCranberry Almond Breakfast Bars
Ingredients
1/4 cup honey
1 teaspoon vanilla extract
1/4 teaspoon cinnamon
3 cups old-fashioned rolled oats
1 cup sliced almonds
1/2 cup dried cranberries
3 tablespoons chia seedsDirections
Calories: 397.4
Protein: 12.4 g
Carbohydrate: 37.5 g
Dietary Fiber: 9.054 g
Total Sugars: 13.7 g
Total Fat: 24 g
Saturated Fat: 1.995 g
Information
Lunch: Bean and Egg Burrito
Calories: 460.1Bean and Egg Burrito in a Sprouted Tortilla
Ingredients
1/4 cup sliced red pepper
1 egg, whisked
1/3 cup canned black beans, rinsed and drained
1/8 teaspoon kosher salt
1/8 teaspoon cumin
1/8 teaspoon chili powder
1/4 of an avocado, sliced or cubed
1 sprouted grain tortillaDirections
Protein: 21.5 g
Carbohydrate: 50 g
Dietary Fiber: 17.8 g
Total Sugars: 2.407 g
Total Fat: 20.6 g
Saturated Fat: 3.767 g
Information
Dinner: Quinoa, Maple Mustard Salmon, With Roasted Veggies
Note: You'll be making extra servings of all items in this dish. For dinner, eat 1.5 cups vegetables, 3/4 cup cooked quinoa, and 4 ounces salmon; then refrigerate the rest to be used throughout the week.
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Nutrition per serving (4 ounces salmon, 1.5 cups vegetables, 3/4 cup quinoa)
Calories: 510.3Quinoa, Maple Mustard Salmon With Roasted Veggies
Notes
Ingredients
4 medium carrots, chopped into 3/4-inch pieces
1 red pepper, cut into 3/4-inch pieces
1 medium yellow onion, quartered
3/4 of 1 bulb fennel, sliced into 1/2-inch thick slices (chop and reserve the other 1/4 for later in the week)
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
8 ounces salmon, skin on or off
2 teaspoons maple syrup
2 teaspoons dijon mustard
1 1/3 cups uncooked quinoaDirections
Protein: 32.6 g
Carbohydrate: 55.2 g
Dietary Fiber: 8.662 g
Total Sugars: 9.331 g
Total Fat: 17.9 g
Saturated Fat: 2.511 g
Information
Snack: Hummus and Crudité
Note: Enjoy 1/4 cup hummus with one carrot, cut into sticks, and 1/2 cucumber, cut into slices.
Prep: Cut 1 additional carrot and the rest of the cucumber; store in an airtight container in the fridge.
Calories: 143.3
Protein: 4.076 g
Carbohydrate: 20.1 g
Dietary Fiber: 4.812 g
Total Sugars: 4.44 g
Total Fat: 5.461 g
Saturated Fat: .72 g
Treat: Chocolate Brownie Cake
Note: Eat one serving today, and save one serving for your treat on Day 10. Freeze the remaining servings, wrapped in plastic wrap, in individual servings so you grab one, and just one, for a sweet treat as needed after finishing the two-week plan.
Nutrition Information: Serving size: 1 sliceFlourless Chocolate Brownie Cake
Ingredients
1 (19-ounce) can garbanzo beans, rinsed and drained
4 eggs
1/2 cup white sugar
1 teaspoon vanilla extract
1/4 teaspoon cinnamon
1/2 teaspoon baking powderDirections
Calories: 160
Fat: 6g
Protein: 5g
Cholesterol: 70mg
Sodium: 180mg
Fiber: 3g
Carbohydrate: 24g
Information