Day 6

Lunch: Salmon Egg and Green Veggies Mix

Cooking time: 30 minutes

Calories: 475

Ingredients:
  •       1 salmon fillet (about 3 ounces/85g), skin on, boneless
  •       ¼ teaspoon garlic powder
  •       Dash of salt and pepper
  •       1 medium egg
  •       1 teaspoon extra-virgin olive oil
  •       ½ cup (46g) broccoli
  •       ½ cup (50g) green beans
  •       ¼ cup (18g) mushrooms
  •       ½ ripe small avocado, thinly sliced
  •       1 teaspoon lemon juice
  •       1 teaspoon sesame seeds
How to make:
  1.     Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper. 
  2.     Place the salmon fillet on the prepared baking sheet and season with garlic powder, salt, and pepper. Bake for about 15-20 minutes.
  3.     Meanwhile, boil the egg according to your doneness preference. Set aside to cool down, then cut it into slices.
  4.     Add olive oil to a small skillet and heat over medium-high heat. Add broccoli, green beans, and mushrooms, and saute for about 5-7 minutes or until lightly crispy.
  5.      Transfer roasted salmon to a serving plate or bowl, then add veggies, sliced egg, and sliced avocado. Drizzle with lemon juice and sprinkle with sesame seeds.
Nutrients

Water: 258.14 g

 

Energy: 475 kcal

 

Protein: 29 g

 

Total lipid (fat): 35 g

 

Saturated fat: 5.9 g

 

Carbohydrate: 15 g

 

Fiber, total dietary: 8.5 g

 

Sugars, including NLEA: 3.6 g

 

Added sugars: 0 g

 

Calcium (Ca): 100.28 mg

 

Iron (Fe): 3.4 mg

 

Magnesium (Mg): 95.11 mg

 

Phosphorus (P): 414.11 mg

 

Potassium (K): 1201.79 mg

 

Sodium (Na): 136.35 mg