diet chart


All these breakfasts containing 400 calories.

      Days           Recipe name                              Recipe
         1     Lean Green Smoothie In a blender, combine 1 1/2 cups low-fat milk, one frozen banana, one cup baby spinach, two tbsp rolled oats, 1 tbsp ground flaxseed, and 1 tsp honey. Blend it to get a smoothie.
         2         Egg Sandwich In a skillet apply cooking spray. Cook an egg and 2 slices of the turkey bacon. Place it on English muffin with 2 lettuce leaves and 2 slices of tomato.

Serve it with a glass of orange juice.

         3    Smoked Salmon with

Rye Bread

Apply 2 tbsp of less-fat cream cheese on two rye bread pieces. Place 1 ounce smoked salmon on it.

Serve with an apple.

         4    Spinach Potato Mix Up

with Parmesan


In a skillet spray 2 tsp olive oil, fry 2 cups baby spinach and 1 cup of the shredded potato until it turned golden and tender. Beat together 1 whole egg and 2 egg whites and put it in the skillet. Now mix all these and put 2 tbsp grated parmesan cheese and a pinch of black pepper on it.

Served with half cup grapes.

         5     Marmalade-Walnut Mix half cup low-fat cottage cheese, 2 tsp orange marmalade, 3 tbsp walnuts (chopped), and a pinch of cinnamon powder. Serve with two pieces of whole-grain toast.
David Sage Asked on October 20, 2017 in Wellness & Nutrition.
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