#1: Power Wrap
2 egg + 1 egg whites – beaten
1/2 tomato, sliced
2 C. Wilted spinach
1 Ezekiel tortilla (Look in health food freezer section)
Directions: Lightly spray a non-stick skillet and heat over medium heat. Warm the tortilla. Lightly spray the pan again, add beaten eggs and scramble. Once cooked, remove and add spinach to hot pan to lightly wilt. Add to the tortilla with sliced tomato. Roll up and enjoy. **You can eat with a piece of Ezekiel toast.
1 c. old fashioned oatmeal (no sugar added)
1 diced apple
½ C. Almond milk
1 tbls pure maple syrup
Directions: Prepare oatmeal as directed on the package. Add milk, apple and walnuts. *Drizzle maple syrup or 1 tbls honey (optional)
3#: Toast with fruit
1 pc. Raisin Ezekiel bread
1 tbls peanut or almond butter
1 cup cantaloupe or seasonal fruit
#4: Cottage cheese (I know I said no dairy, but low fat cottage cheese is OK 🙂 )
3/4 cup low fat cottage cheese
1 cup pineapple and strawberries, or seasonal fruit
#1: Veggies & Hummus
½ bell pepper (sliced)
½ cucumber (sliced)
2 T. hummus for dipping
#2 One serving of Shakeology (any flavor)
1 cup water
½ C. Almond milk
****If you don’t have Shakeology, substitute for 1 serving of fruit (I like apples) with 15 – 20 raw almonds.
2 Tbsp. natural peanut (or almond) butter
2 celery sticks
Top with 15 raisins.
1 cup plain Greek yogurt. (I like Australian yogurt)
15 almonds and 1 serving of fruit (try an orange!)
#1 Tuna Salad
4 oz. water-packed tuna, drained
2 scallions – sliced
1/4 cup cottage cheese or 2 tbls (MEASURED 🙂 light or olive oil mayo
2 cups mixed greens (spinach, arugula, chard, kale, etc)
Salad dressing 1 TBSP *EVOO, squeeze lemon, or red wine vinegar, salt and pepper to taste.
Directions: In a bowl, mix tuna, scallions, cottage cheese, or mayo. Dress salad and tomatoes, Spoon over tuna over salad.
#2 Lunch: Egg salad Wrap
3 hard-boiled eggs, yolk removed from two
1/4 cup of low-fat cottage cheese
Ezekiel tortilla (or whole wheat)
1 Tbsp. Dijon mustard
1/2 tsp. of either dried dill or tarragon, salt and pepper to taste
Directions: Chop up hard-boiled eggs and mix with cottage cheese, mustard, salt, pepper, and herbs. Place onto tortilla and wrap up. Serve with 2 cups mixed greens, and 1 sliced Roma tomato.
#3 Lunch: Turkey Avocado Roll-Up
4 oz turkey breast (look for no-nitrate, no-preservative meat)
1 Ezekiel tortillas – (in most stores, health food, freezer section)
1/4 avocado sliced
1 cup fresh spinach
Directions: Spread tortilla with avocado. Place turkey, tomatoes and spinach on top. Roll up and enjoy!
#4 Deviled Eggs
3 hard boiled eggs halved (discard yolks)
Directions: fill each half with hummus, serve over a bed of greens with dressing. Dress salad with 2 tsp EVOO fresh very finely diced garlic, red wine vinegar.
#1 Dinner: Chicken Quinoa
4 oz chicken breasts, grilled and diced
3/4 cup cooked quinoa
1/4 red pepper diced
1 scallion sliced
1/2 avocado diced
Fresh Cilantro (I like a lot of this stuff)
1/4 cups of black beans
Directions: combine all ingredients except chicken, toss well, let sit for an hour or more to allow the flavors to blend. Salt and pepper to taste. Just before serving top with 4 oz grilled chicken. Serve over a bed of spinach or greens.
#2 Dinner: Burgers and Steamed Veggies
4 oz lean beef (or turkey) or veggie burger
Seasonings of choice (avoid salt)
1 tomato – sliced
4 leaves romaine lettuce
1 C each steamed veggies (broccoli, cauliflower, zucchini, carrots etc.) season with your choice of garlic, lawrys, lemon or salt and pepper.
Directions: Grill or cook on stove-top. Steam veggies. Serve burgers with
lettuce, tomato, onion (or veggie toppings of choice) and steamed veggies on the side.
#3 DINNER- Honey Dijon Chicken with Steamed Garlic-Parmesan Broccoli ***
4 oz Chicken breast
1 tbls Dijon mustard
1 tbsp. Olive oil
1 tbsp. parsley flakes
Sea salt, to taste
2 cups broccoli
2 tbsp. Parmesan cheese
Garlic salt, to taste
Directions: Mix Dijon mustard with olive oil , add parsley flakes and salt. Coat chicken breast in the mustard mixture. Cook on a grill, or broil, for about 7 minutes on each side (or until cooked, careful not to over cook). Steam frozen or fresh broccoli. Sautee 2 cloves very finely diced garlic, in 1 tbls olive oil. Coat broccoli top with Parmesan cheese.
#4 Dinner: Black Bean Burrito
1/2 cup black bean
1/2 c brown rice
2 Ezekiel tortilla (or whole wheat tortilla)
4 tbls salsa
Directions, divide beans, rice, avocado on two tortillas. Roll, and enjoy with salad.