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Peanut butter Banana Breakfast Smoothie
4 Frozen Strawberries
2 Small Bananas
1 tbsp Peanut Butter
1 c Natural Soy Milk
2/3 Low Fat Vanilla Yogurt
BLEND until smooth.
Servings: 4 Serving Size: 1/3 cup Calories: 134
LUNCH
Super Easy Split Pea Soup
1 pound dried split peas
1-pound ham
2 tbls olive oil
1 cup chopped onion
1 cup chopped carrots
1 cup chopped celery
4 cups vegetable broth
2 cups water
Dice onion, celery & carrots. Heat olive oil in large pot then add the celery & onion. Sauté for 5 minutes then add in the ham. Heat through and add the split peas and liquids. Heat to boiling then reduce heat and simmer for 1.5 hours. Stir occasionally. Add carrots and cook for about 30 more minutes until tender.
Servings: 11 Serving Size: 1 cup Calories: 192
SNACK
No snack today.
DINNER
English Muffin Pizzas
One Thomas' 100 Calorie English Muffin (both halves)
Four teaspoons of pizza sauce
2 tblp part-skim mozzarella cheese
Pam Cooking Spray (Suggested: Olive Oil)
Preheat the oven to 400°.
(Using a baking pan is recommended, but a cookie sheet may also be used.
For little-to-no cleanup, line the pan with aluminum foil and spray it with the cooking spray.) First, open or cut the muffin so that the halves are separated. Lay them on the foil with the insides facing up. Pour the sauce on both, spreading it around with a spoon. If you would like to add any seasonings, do so now. Evenly cover both halves with the cheese. Put the pan into the oven and cook for ten minutes. Enjoy. :]
Servings: 1 Serving Size: both muffin halves Calories: 188
SWEETS
Microwave Peanut Butter Fudge
1 cup Butter, room temperature
1 cup Peanut Butter, smooth or chunky
1 tsp Vanilla Extract
2.75 cups Powdered Sugar, sifted
Mush together the room temperature butter and peanut butter in a larger microwaveable bowl. Microwave uncovered on high for 2 minutes. Carefully remove and stir. Microwave for an additional 2 minutes. Carefully remove and stir in the vanilla. Mix in the sifted powdered sugar. Press into a buttered or sprayed 8x8 glass dish, cover and refrigerate until set.
Add chopped nuts if you like it like that!
Servings: 64 Serving Size: a 1 inch square Calories: 70
BREAKFAST:
Egg Muffins
4 eggs |
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LUNCH:
Yellow Squash and Cherry Tomato Skillet
2 medium yellow (or zucchini) squashes, sliced and quartered (approx 1/2" pieces) |
Number of Servings: 4 Serving Size: 1 cup Calories: 66.7 |
Easy Chicken & Green Beans
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SNACK:
Chocolate Banana Smoothie
1/2 cup nonfat milk |
Chop frozen banana into 1 inch squares. |
Brownie Muffins
1 can pumpkin |
Preheat oven to 400. Grease muffin pan (or use liners). Mix together pumpkin and cake mix. DO NOT ADD ANYTHING ELSE... it looks weird, but keep mixing. Mix until smooth. Divide into 12 muffins, you may want to smooth the tops (since the batter is thick, they do not puff up into nice round shapes on their own.) bake 20 mins. |
DAY ONE
BREAKFAST:
Apple Coffee Cake
Vegetable oil spray
1/3 firmly packed brown sugar
1/3 cup instant oatmeal
1 ½ cups & 1 ½ tbsp all purpose flour
2 ½ tsp baking powder
½ cup Splenda
1 ½ tsp cinnamon
1 ½ margarine (or preferred butter substitute) melted
1 egg white, beaten until foamy
¼ cup vegetable oil
¾ cup skim milk
1 medium Granny Smith apple, peeled & grated
¼ tsp vanilla extract
Serving Size: 1 square Calories per serving: about 54
1. PREHEAT oven to 375 °F. Lightly spray a 9x9 inch pan with spray.
2. MIX brown sugar, oatmeal, 1 ½ tsp flour and 1 tsp cinnamon. Add melted margarine & set aside as topping. In a large bowl, combine egg white, oil, milk, apple and vanilla; mix until well blended.
3. ADD remaining flour, baking powder, sugar & cinnamon. Stir slightly, just moistening the dry ingredients.
4. POUR into the pan & sprinkle with topping. Bake 30-35 minutes.
5. REMOVE from oven, let cool & cut into 9 squares.
LUNCH:
Roast Beef Spirals
1(10 inch) flour tortilla, halved
2 tbsp mustard (preferably Plochman's- it has zero calories)
4 slices thinly sliced roast beef
2 slices American cheese
Serving Size: 2 halves Makes: 2 halves Calories: 170 Fat:3.4 g
1. SPREAD 1tbsp of mustard on each tortilla half.
2. PUT 2 slices of roast beef & 1 slice of cheese on each half.
3. ROLL up & enjoy.
DINNER:
Cheesy Broccoli Rice & Turkey
1 small onion, chopped
1 can (14-1/2 oz) chicken broth
2 cups chopped lean turkey, cooked
1/4 cup water
2 cups white(Minute brand works best) rice, uncooked
2 cups broccoli florets
1 cup low fat cheddar cheese
Serving Size: 1 cup Servings: 8 Calories: 161 Fat: 2.8g
1. COOK onion in large skillet until onion is tender, about 5 minutes.
2. ADD broth, turkey and water. Bring to a boil then reduce heat to simmer.
3. STIR in rice & broccoli; simmer covered for 5 minutes until broccoli is tender, but crisp. Top with cheese & remove from heat for 5 minutes or until cheese is melted and rice is tender
SNACK:
Low fat vanilla yogurt
1/4 cup Special K
1 tsp brown sugar
Place in bowl and mix.
Makes: 1 serving Calories per serving: 137
| SWEETS: | ||||
| 1/2 cup Smart Balance buttery spread 1 egg 2 teaspoons vanilla extract 1 cup brown sugar, packed 3 tablespoons splenda 1/2 teaspoon baking soda 1/2 teaspoon baking powder 1/4 teaspoon salt 1 cup all-purpose flour 3/4 cup whole-wheat flour 1/2 cup uncooked oatmeal 10 oz. package chocolate chips
Makes: 36 Serving Size: 3 cookies Calories per serving: 39 | ||||
