Breakfast: Maple Chia Pudding
Ingredients
- 3 tablespoons chia seeds
1 cup unsweetened vanilla almond milk
1 ½ teaspoon maple syrup
1/2 of a ripe banana (1/4 mashed and 1/4 sliced)
1 tablespoon chopped walnuts
Directions
- Whisk chia seeds, vanilla almond milk, mashed banana, and 1 teaspoon maple syrup. Let the mixture sit, covered, in the fridge for at least 2 hours or overnight.
- Before eating, stir well and top with 1 tablespoon chopped walnuts, the other 1/4 of the banana, sliced, and an additional 1/2 teaspoon of maple syrup.
Calories: 376.9
Protein: 11.8 g
Carbohydrate: 26 g
Dietary Fiber: 21 g
Total Sugars: 14 g
Total Fat: 23.6 g
Saturated Fat: 2.026 g
Lunch: Black and White Bean Soup With a Cucumber Salad
Note: Eat 1 1/2 servings of leftover soup from Day 9 along with cucumber salad.
Ingredients
- 1 cup sliced cucumber
1 teaspoon red wine vinegar
1 teaspoon olive oil
Directions
- Combine cucumbers with vinegar and oil and toss together.
Nutrition information for meal (1 1/2 servings of soup and cucumber salad)
Calories: 487
Total Carbohydrates: 78g
Dietary Fiber: 18g
Sugars: 5
Protein: 19g
Total Fat: 10g
Saturated Fat: 1.5g
Dinner: Roasted Veggie Frittata With Spinach Salad
Note: This recipe uses the roasted veggies made on Day 8.
Ingredients
- 2 eggs
2 egg whites
2 teaspoons olive oil, divided
1 small white, yellow, or red potato, peeled and chopped (about 1/2 cup)
3/4 cup roasted vegetables (leftover from Sunday)
1/4 an avocado (leftover from the day prior)
1 tablespoon chopped fresh parsley
Salt and pepper to taste
1.5 cups baby spinach
3/4 cup sliced cucumber
1/2 cup chopped carrots
1 teaspoon red wine vinegar
Directions
- Preheat oven to 350 degrees
- Whisk eggs together in a small bowl.
- Heat olive oil in a small (6-8-inch) oven safe skillet over medium-high heat. Add the potatoes. Cook until they begin to soften, about 10 minutes.
- Add roasted vegetables, avocado, parsley, salt, and pepper, stirring to combine.
- Add eggs and let set 2 minutes, then transfer the skillet to the oven.
- Bake an additional 15 minutes or until eggs are firm and cooked through.
- Serve with spinach tossed with cucumber, carrots, 1 teaspoon olive oil, and vinegar.
Calories: 515.1
Protein: 25.6 g
Carbohydrate: 35.8 g
Dietary Fiber: 11.1 g
Total Sugars: 9.526 g
Total Fat: 31.5 g
Saturated Fat: 6.119 g
Snack: Almond Butter Apple With Chia
Ingredients
- 1 small apple
1 tablespoon almond butter
1/2 teaspoon chia seeds
Directions
- Cut apple in half. Spread almond butter evenly over each half of the apple. Sprinkle chia seeds over the top.
Calories: 160.3
Protein: 3.582 g
Carbohydrate: 13.3 g
Dietary Fiber: 4.228 g
Total Sugars: 7.953 g
Total Fat: 11.2 g
Saturated Fat: 1.081 g
Treat: Chocolate-Drizzled Popcorn
Ingredients
- 3 tablespoons popcorn kernels
1 tablespoon chopped (or chips) dark chocolate
Directions
- Add popcorn kernels to a brown paper lunch bag (or an air popper), folding the bag down from the top (about 1/2-inch folds) 2-3 times to prevent bag from opening.
- Microwave the popcorn on high for approximately 2 minutes and 30 seconds, or until popping slows.
- Melt chopped chocolate in a microwavable bowl. Place popcorn in a clean bowl and drizzle with chocolate. Let cool for 5 minutes, then go ahead and snack.
Calories: 170.4
Protein: 4.441 g
Carbohydrate: 35.7 g
Dietary Fiber: 6.62 g
Total Sugars: 5.722 g
Total Fat: 4.65 g
Saturated Fat: 1.864 g