Dag 4 med herlig mat frokost plan For Day 4 Breakfast 1 slice whole-grain bread with 1 tablespoon peanut butter, 1 medium orange, 1 cup All-Bran cereal with 1 cup 1% or fat-free milk, 1 cup berries Snack 1 8 ounces low-fat yogurt, 1 can low-sodium V8 juice Lunch Guilt-Free BLT � tablespoon fat-free mayonnaise 1 whole-wheat tortilla 2 slices turkey bacon, cooked 2 ounces roasted turkey breast, diced 2 slices tomato 2 leaves lettuce 1. Smear the mayo on the tortilla. 2. Line the middle of the tortilla with the bacon and top with turkey breast, tomato, and lettuce. 3. Roll it tightly into a tube. Makes 1 serving Per savings : calories, 17 g protein, 26 g carbohydrates, 7 g fat (2 g saturated), 3 g fiber, 1,270 mg sodium Sanck 2 3 slices deli roast beef, 1 large orange Dinner Philadelphia Fryers 1 medium onion, sliced 1 small red bell pepper, sliced 1 small green bell pepper, sliced 2/3 cup medium or hot salsa 4 multigrain hoagie rolls � pound roast beef, thinly sliced � cup grated reduced-fat Cheddar cheese 1. In a nonstick skillet over medium heat, cook the onion and peppers until tender. Add the salsa and heat until warm. 2. Construct the sandwiches with the buns, roast beef, onions, peppers, and cheese, then warm them in the microwave for 1 to 2 minutes on high, until the cheese starts to melt. Makes 4 sandwiches Per sandwich : 558 calories, 35 g protein, 40 g carbohydrates, 28 g fat (12.5 g saturated), 4 g fiber, 653 mg sodium Snack 3 2 teaspoons peanut butter, 1 cup low-fat ice cream
Posted on: Wed, 25 Sep 2013 06:38:51 +0000
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