Phase I Meal Plan - Day 1 (plan and recipes)
BREAKFAST:
6oz vegetable juice
2 vegetable quiche cups to go (recipe below)
decaf coffee or decaf tea with non fat milk & sugar substitute
MID MORNING SNACK:
1 part-skim mozzarella cheese stick
LUNCH:
Sliced grilled chicken breast on romaine lettuce
2 tbsp Balsamic vinaigrette (recipe below) or low sugar dressing
sugar-free flavored gelatin dessert
MID AFTERNOON SNACK:
Celery stuffed with 1 wedge Laughing Cow Light Cheese
DINNER
Grilled salmon with rosemary (recipe below)
Steamed asparagus
tossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes)
Olive oil & vinegar to taste or 2 tbsp low sugar dressing
DESSERT
Vanilla ricotta creme (recipe below)
RECIPES:
Quiche Cups to Go
1 pkg (10 oz) frozen chopped spinach
3/4 c liquid egg substitue
3/4 c shredded reduced fat cheese
1/4 c diced green bell peppers
1/4 c diced onions
3 drops hot pepper sauce (optional)
Microwave spinach for 2 1/2 mins on high. drain excess liquid.
line a 12 cup muffin pan with foil baking cups. spray the cups with
cooking spray.
Combine the egg substitute, cheese, peppers, onions and spinach in a
bowl. mix well. divide evenly among the muffin cups.
Bake at 350 F for 20 minutes, until a knife inserted in the center
comes out clean.
Quiche cups can be frozen and reheated in the microwave. Any
combination of appropriate vegetables and reduce fat cheeses may be
used
Serves 6
Nutritional info:
per serving 77 calories, 9 g protein, 3g carbs, 3g fat, 2 g saturated
fats, 160 mg sodium, 10 mg cholesterol, 2 g fiber
Balsamic Dressing:
1/3 c extra virgin olive oil
1/3 balsamic vinegar
2 tsp chopped fresh thyme
1/4 tsp salt
1/8 tsp white pepper
1 tbs chopped fresh basil
Combine the olive oil, vinegar, thyme, salt, pepper and basil in a
screw-top jar. Cover and shake.
Makes 2/3 cup
Nutritional info:
90 calories, 0 g protein, 2 g carbs, 9 g fat, 1 g sturated fats, 75
mg sodium, 0 mg cholesterol, 0 g fiber
Grilled Salmon with Rosemary:
1 lb salmon
2 tsp extra virgin olive oil
2 tsp fresh lemon juice
1/4 tsp salt
pinch of freshly ground pepper
2 cloves garlic, minced
2 tsp fresh rosemary leaves, chopped or 1 tsp dried, crushed
fresh rosemary sprigs (optional)
capers (optional)
Cut fish into 4 equal size portions. combine the oil, lemon juice,
salt, pepper, garlic, and rosemary in a bowl. brush th emixture onto
the fish.
To grill, arrange fish on a grill rack or use a grill basket sprayed
with olive oil cooking spray. grill over medium-hot coals until the
fish flakes easily (allow 4-6 minutes per 1/2″ of thickness) if the
fish is morethan 1″ thick, gently turn it halfway through grilling.
To broil, spray the rack of a broiler pan with oliv eoil cooking
spray and arrange fish on it. broil 4″ from the heat for 4-6 minutes
per 1/2″ of thickness. if the fish is mor ethan 1″ thick, gently
turn halfway through broiling
To serve, top fish with capers, if using, and garnish with rosemary
sprigs, if desired.
Serves 4
Nutritional info:
231 calories, 23 g protein, 1 g carb, 15 g fat, 3 g saturated fats,
213 mg sodium, 67 mg cholesterol, 0 g fiber
Vanilla Ricotta Creme
1/2 c part skim ricotta cheese
1/4 teaspoon vanilla extract
1 pkg sugar substitute
Mix together the ricotta, vanilla extract and sugar substitute in a
dessert bowl. Serve chilled.
Serves 1
Nutritional info:
178 calories, 14 g protein, 7 g carbs, 10 g fat, 6 garms saturated
fats, 155 mg sodium, 38 mg cholesterol, 0 fiber