Meal Plan From Breakfast to Dinner
Now we reach day 3 in series of meal plan make over.
Breakfast
Fruit smoothie: In a blender, puree 1 ripe banana, 1 orange, 1 cup nonfat yogurt and 2 tablespoons honey crunch wheat germ.
Low-fat oatmeal-raisin bar
Midmorning Snack
1. cup nonfat Swiss Miss Hot Chocolate.
4. Vanilla wafer
Lunch
White Bean Hummus: In a blender, puree 1 cup canned cannellini beans, 1 tablespoon tahini, 2 cloves garlic, juice of 1 lemon (about 3 tablespoons) and 1/2 teaspoon cumin. Season with salt to taste.
Bruchetta: Spray 3-2 ounce slices of Italian bread with olive oil cooking spray and grill under broiler until golden brown, or about 2-3 minutes per side. Top with slices of 1 tomato.
Sparkling with lemon.
Midafternoon Snack
2 fennel stalks or carrots, celery ribs or 1/2 sliced red bell pepper.
Yogurt dip made with 1 teaspoon cumin
Dinner
Turkey Stir-Fry: 6 ounces lean ground turkey stir-fried with 1 teaspoon canola oil, 1/2 cup onion, 1/4 bell pepper, 1/2 cooked, diced potato and 2 tablespoons raisins.
2 cups mixed salad greens with arugula tossed with 1 teaspoon each olive oil and balsamic vinegar.
1 3-ounce slice angel food cake drizzled with 2 tablespoons chocolate syrup.
Herbal Tea
Nutritional information: 2.561 calories; 16 percent fat (45 grams; 8 grams saturated), 65 percent carbohydrate (428 grams), 19 percent protein (126 grams)