Hope you are having a great week so far. I am working on a new meal plan for a darling friend which is MUCH larger than the last meal plan I posted on the blog. My hopes is that this next meal plan will not only benefit my friend but all of you! And hopefully provide so many food options, that the meal plan could be used as long as you would like without it getting boring, or at least until I post yet another later on! lol.
Today I am going to share the breakfast options with you in hopes this can get you started in the right direction until the snack, lunch and dinner options are available!
ENJOY!
Breakfast options are all 300 calories
#1: Spinach and Feta Omelet
2 large eggs
1 large egg white
Nonstick cooking spray
2 cups Spinach
1/4 cup feta
1/8 cup green onions
1 mashed garlic piece
salt
pepper
oregano
1 piece of bread (50 calories or lower) (Could also be half an English muffin, bagel thin, or wrap as long as under 50 calories)
Directions:
1.Spray pan with nonstick cooking spray and add Spinach (chopped or whole) , mashed garlic and green onions and, saute for about a minute
2.Whisk eggs and add to pan
4. Add salt, pepper, oregano to taste
3. At this step you can choose to add the feta to the omelet and cook with eggs or wait till omelet is thoroughly cooked and then top with feta cheese.
4. Enjoy with whatever type of under 50 calorie bread you choose.
#2: Veggie Omelet
2 eggs
1 egg white
Nonstick cooking spray
2 cups Spinach chopped
1 mashed garlic piece
salt
pepper
basil 1 cup tomato chopped
1/2 cup green peppers chopped
1/4 cup mushrooms chopped
1/4 cup low fat cheddar cheese
Directions:
1. Spray pan with nonstick cooking spray and add all veggies and garlic until softened to your preference
2. Add salt, pepper, basil to taste
3. Whisk eggs and add to pan
4. Flip omelet to insure throughough cooking.
5. Top with cheese
6. Serve and enjoy
#3: Spanish style eggs
1 large egg
2 large egg whites
Nonstick cooking spray
1 cup spinach
1 garlic piece mashed
salt, pepper, oregano to taste
1/3 cup cooked black beans
1 cup tomato chopped
1/2 cup onions chopped
1/8 cup cilantro chopped
1 corn tortilla
Directions:
1. Spray pan with nonstick cooking spray
2. Saute Spinach, tomato, onions, beans, garlic, salt, pepper, oregano and cilantro until softened (about 2 minutes)
3. Whisk and add eggs, cook throughoughly
4.Toast tortilla in oven or heat in microwave
5. Top all onto of toasted corn tortilla
6. Enjoy
#4: Nut butter and Banana oatmeal
1 cup almond milk
1/3 cup whole oats
1 teaspoon cinnamon
1/2 banana
1 tablespoon Peanut butter or Almond butter
Directions:
1. In pan add almond milk and whole oats, bring to a boil
2. Lower heat and simmer until oats are softened
3. Add cinnamon
4. Add banana
5. Top with nut butter
6. Enjoy
# 5: Fruity Oatmeal
1 cup Almond milk
1/2 cup whole oats
1 teaspoon cinnamon
1/2 cup blueberries
1 cup strawberries
1/2 tablespoon honey
Directions:
1. In pan add almond milk and whole oats, bring to a boil
2. Lower heat and simmer until oats are softened
3. Add cinnamon
4. Top with berries and honey
5. Enjoy
#6: Nutty Banana Greek yogurt
1 cup vanilla flavored greek yogurt (lite kind, should be 130 calories a cup no more)
1 small banana
1/4 cup nuts
Directions:
1. Top Greek yogurt with banana and nuts
2. Enjoy
#7: Berrylicious Greek yogurt
1 cup vanilla flavored greek yogurt (lite kind, should be 130 calories a cup no more)
1/2 cup blueberries
1 cup strawberries
1/4 cup lite granola ( under 100 calories)
Directions:
1. Top Greek yogurt with berries and granola
2. Enjoy
#8: Turkey melt English muffin
1 light calorie English muffin (100 calories)
1 sunny side up or 1 egg omelet
2 pieces of low sodium deli turkey
1 slice low sodium 2% cheese
Directions:
1. Toast English muffin
2. Top with egg, turkey and cheese
3. Enjoy
#9: Ham melt English muffin
1 light calorie English muffin (100 calories)
1 sunny side up or 1 egg omelet
2 pieces low sodium deli ham
1 slice low sodium 2% cheese
1 thick tomato slice
Directions:
1.Toast English muffin
2. Top with egg, ham, cheese, and tomato
3. Enjoy
#10: Nutty waffle
1 healthy waffle brand (nature's way, glutino, etc.) (100 calories)
1 tablespoon peanut or almond butter
1/2 banana or 1 cup strawberries
1/2 tablespoon honey
Directions:
1.Toast waffle
2. Top with nut butter banana OR berries AND honey.
3. Enjoy
Hope that some, if not all, of you will get a chance to enjoy this meal plan!!!! If you make any of the recipes please feel free to post pics and reviews!!!!
PLEASE SHARE, COMMENT AND FOLLOW!
Love you for reading,
Fatfreevee
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