Breakfast: Egg Sandwich With Avocado and Mushrooms
Calories: 343.8Open-Faced Egg Sandwich With Avocado and Sautéed Mushrooms
Ingredients
1 1/2 teaspoons olive oil, divided
1/2 Hass avocado, mashed
1/4 cup sliced cremini mushrooms (or your favorite variety)
1 large egg
Pinch of sea saltDirections
Protein: 8.191 grams
Carbohydrate: 26.8 grams
Dietary Fiber: 8.731 grams
Total Sugars: 4.123 grams
Total Fat: 23.2 grams
Saturated Fat: 4.435 grams
Information
Lunch: Chicken Chili and Tortilla
Note: Eat the leftover chicken chili (1/6 of the total recipe) with a sprouted-grain corn tortilla (C&J recommends Ezekiel brand tortillas).
Dinner: Hearty Sweet Potato and Mushroom Quinoa
Notes: Cook two sweet potatoes; use one for today's dinner and refrigerate one potato for breakfast on day five. If potatoes are still hard after first round of cooking, microwave both for 2-minute increments until they soften.
Make 1 1/4 cups quinoa (should yield 3 1/4 cups) and use 1 cup for this meal, and save the remaining quinoa for the meals on days four, six, and seven.
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Calories: 474.7Hearty Sweet Potato and Mushroom Quinoa
Ingredients
1/3 cup sliced yellow onion
1 cup sliced cremini mushrooms (or your favorite variety)
1 baked sweet potato, chopped
1 cup cooked quinoa
1/8 teaspoon coarse sea salt
1/8 teaspoon chili powderDirections
Protein: 13 grams
Carbohydrate: 68.9 grams
Dietary Fiber: 10.3 grams
Total Sugars: 11.8 grams
Total Fat: 17.5 grams
Saturated Fat: 2.376 grams
Information
Snack: Roasted Chickpeas
Note: Eat 2/3 cup left over from day one, you will eat the rest with dinner on day four.
Calories: 152.7
Protein: 5.475 grams
Carbohydrate: 19.1 grams
Dietary Fiber: 7.674 grams
Total Sugars: 1.413 grams
Total Fat: 6.533 grams
Saturated Fat: .794 gram
Treat: 2 Justin's Mini Peanut Butter Cup and "Milky" Tea With Honey
Note: Eat two Justin's dark chocolate mini peanut butter cups with a cup of herbal tea (chamomile or mint) with 1 teaspoon honey and 1/4 cup unsweetened almond milk.
Calories: 148.5
Protein: 2.901 grams
Carbohydrate: 18.3 grams
Dietary Fiber: 1.184 grams
Total Sugars: 15.4 grams
Total Fat: 9.48 grams
Saturated Fat: 3.99 grams