Breakfast: Quinoa, Spinach Egg Scramble
Ingredients
- 1/2 tablespoon extra-virgin olive oil
1 teaspoon garlic, minced
2 eggs
1 tablespoon water
Pinch of salt
Pinch of pepper
1 cup spinach
1/4 cup cooked quinoa
Directions
- Heat half tablespoon oil in a nonstick skillet on medium-low heat. Cook minced garlic in oil for about one minute.
- Meanwhile, whisk two eggs with low-fat milk, salt, and pepper. Set aside.
- Add spinach to skillet. Cook for about 30 seconds.
- Pour egg mixture into the skillet. Let it sit for about 10 seconds, then start beating the eggs quickly toward the center of the pan with a wooden spoon.
- When the eggs look nearly cooked, add cooked quinoa to skillet. Mix in well.
- Transfer to plate or bowl and garnish with sprinkle of Parmesan.
Makes one serving.
Source: Calorie Count [1]
Nutrition
- Calories per serving
- 365
Lunch: Spinach Salad With Salmon
Note: This recipe uses the salmon leftover from yesterday's dinner.
Ingredients
- 1.5 cups (1/2 head) broccoli florets
1.5 teaspoons olive oil
Salt and pepper to taste
Directions
- Preheat oven (or toaster oven) to 425F degrees
- Toss broccoli with olive oil, rubbing the oil all over to coat well.
- Arrange broccoli pieces evenly spaced, not touching, on a baking sheet
- Roast for 15-20 minutes, or until tender and slightly crispy on the edges, turning once during cooking time.
Nutritional information for soup and broccoli:
Calories: 520
Protein: 21
Carbohydrate: 82
Dietary Fiber: 17 g
Total Sugars: 3 g
Total Fat: 12.85
Saturated Fat: 12g
Snack: Popcorn
Ingredients
- 3 tablespoons popcorn kernels
1/2 tablespoon olive oil
Sea salt and black pepper to taste
Directions
- Add popcorn kernels to a brown paper lunch bag (or an air popper), and fold 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.
- Drizzle olive oil in the bag, along with salt and pepper, and shake well to coat.
Nutritional Information
Calories: 180.5
Protein: 4.036 g
Carbohydrate: 29.2 g
Dietary Fiber: 6.087 g
Total Sugars: .002 g
Total Fat: 8.261 g
Saturated Fat: .937 g
Nutrition
- Calories per serving
- 180
Treat: Almond Milk Hot Cocoa
Ingredients
- 1 cup unsweetened vanilla almond milk
2 tablespoons unsweetened cocoa
1.5 teaspoons sugar (white or raw)
Directions
- Add milk, cocoa, and sugar to a large mug. Whisk well with a fork until fully combined.
- This may take about 1 minute of continuous stirring.
- Heat in the microwave on high about 1 minute 30 seconds or in a small saucepan over medium heat until steaming.
Calories: 99
Protein: 3.367 g
Carbohydrate: 15.1 g
Dietary Fiber: 4.836 g
Total Sugars: 6.476 g
Total Fat: 5.855 g
Saturated Fat: .872 g