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 E-Learning
> Nutrition |
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Meal Plans
2,500 calories a day
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Breakfast
Breakfast Burrito:
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- Microwave four egg whites on high for one or two minutes
until cooked. Place eggs on whole-wheat tortilla and top
with 1/4 cup canned black beans, 1 ounce reduced-fat
Monterey Jack cheese, and 2 tablespoons prepared
salsa. Roll up, wrap in plastic, and microwave on high for
one minute, or until hot.
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1 cup cubed honeydew melon
1 coffee/tea
8 oz. Water
Midmorning snack
1 medium apple dunked in 2 tablespoons reduced-fat
peanut butter
8 oz. Water
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Lunch
Open-Faced Tuna Melt: |
- Combine in a bowl 6-oz. can chunk light tuna in water,
2 tablespoons fat-free mayonnaise,
1 teaspoon Dijon mustard. Spoon mixture onto two slices
of pumpernickel bread; top each
slice with 2 tablespoons shredded, part-skim mozzarella
cheese. Broil or microwave until
cheese melts.
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1 cup tomato soup
2 kiwis
8 oz. Water
Midafternoon snack
1/3 cup walnuts
1/3 cup dried apricots
Dinner
Pasta With Sun-Dried Tomato Sauce:
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- Combine in a blender 1 cup warm water, 1 and 3/4 cup dry-packed
sun-dried tomatoes
(packed without oil), 1 garlic clove (or 1¼2 teaspoon
garlic powder). Puree until smooth.
Toss with 2 cups cooked spiral pasta. Top with 2 tablespoons
grated parmesan cheese.
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| Greek Salad: |
- 2 cups chopped lettuce, 2 tbsp crumbled feta cheese, 5
kalamata (Greek) olives, 2 tbsp
fat-free dressing.
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8 oz. Water
Dessert
Chocolate Milkshake:
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- Combine 1 cup nonfat milk, 1/2 cup fat-free chocolate
frozen yogurt or fat-free ice cream, and
2 tablespoons chocolate syrup in a blender. Puree until
smooth and thick.
8 oz. Water
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DAILY TOTAL
2,501 calories, 54 percent carbohydrate (338g), 21 percent protein
(131g), 25 percent fat (70.5g), 40g dietary fiber
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