BREAKFAST

VEGETABLE OMELET

2 large eggs

½ small onion ( 35g)

½ small tomato ( 45g)

Spinach ½ cup fresh ( chopped)

Green chilies, fresh coriander & seasonings ( optional )

DIRECTIONS

1) In a bowl, whisk 2 large eggs. Add chopped onion, tomato, and spinach, Season with salt, black pepper, and red pepper flakes.

2) Heat a non-stick frying pan, and pour the mixture over it. Flip and cook the other side if desired. Do not use oil!

 

SNACK 1

PEAR WITH PEANUT BUTTER

½ tbsp. Peanut Butter smooth ( 8g)

1 small pear or apple ( 148g)

DIRECTIONS

Slice pear or apple. Spread peanut butter over it. Sprinkle with cinnamon powder if desired.

 

LUNCH 

CHICKEN STIR FRY WITH RICE

4 oz. ( 113g) raw boneless, skinless chicken breast ( cut into pieces)

1 tbsp. soy sauce & ½ tbsp. oyster sauce

2 teaspoons cornstarch ( 5. 3g)

½ tsp toasted sesame oil ( 2. 25g)

½ cup broccoli chopped ( 44g)

1 small carrot ( 50g)

1 small red bell pepper ( 74g)

½ small onion ( 35g)

1 clove garlic (minced)

½ tbsp. ginger chopped

¼ cup uncooked rice ( 45g) or 1 cup of cooked rice

DIRECTIONS

1) Prepare sauce: In a medium-size bowl, whisk together corn starch and 4 teaspoons cold water. Add soy sauce & oyster sauce and mix.

2) In a wok on high flame, cook chicken and season with salt and pepper. Add sesame oil, then minced garlic and ginger. Fry for 1 minute. Add chopped broccoli, carrot, red bell pepper, and onion. Stir on high flame for 2 minutes. Add sauce, cook for 2 minutes. Serve with boiled rice.

 

SNACK 2

SALTED POPCORN

2 cup of air-popped popcorn

DIRECTIONS

Use a non-stick pan with a tight-fitting lid. Alternatively, you can place the kernels in a microwave-safe bowl and place a plate over it. Do not use oil or butter!

 

DINER

GRILLED SALMON WITH SALAD

3 oz. ( 85g) grilled salmon ( or 4 oz. raw salmon)

Fresh romaine lettuce

1 cucumber ( 300g)

1 small tomato ( 91g)

3 medium strawberries ( 36g)

3 almonds

1 teaspoon olive oil ( 2. 5g)

Salt, black pepper, lime, dried rosemary, and other seasonings to taste

DIRECTIONS

Season 4 oz. of raw salmon with salt, pepper, lime juice, dried rosemary, and other seasonings of your choice. Grill in a non-stick pan. Cover and cook if needed. For the salad, dice cucumber, tomato, strawberries, lettuce, almonds & place into a medium-sized bowl. Drizzle olive oil over it and season as desired.

 

SNACK 3

YOGURT

1/2 cup of low-fat yogurt

DIRECTIONS

Measure 1/2 cup of low-fat yogurt.