Day 7

Breakfast: Smoked Salmon Bagel

Cooking time: 5 minutes

Calories: 426

Ingredients:
  •       1 medium whole-wheat bagel
  •       ¼ cup (9g) lettuce
  •       2 tablespoons low-fat cream cheese
  •       3 oz (85g) smoked salmon
  •      1 teaspoon freshly chopped dill
How to make:
  1. Use a knife to cut the bagel in half.
  2. Top one piece of bagel with lettuce, cream cheese, salmon, and dill.
  3.  Close the sandwich by adding the other piece.
Nutrients

Water: 129.98 g

 

Energy: 426 kcal

 

Protein: 29 g

 

Total lipid (fat): 10 g

 

Saturated fat: 3.8 g

 

Carbohydrate: 54 g

 

Fiber, total dietary: 4.4 g

 

Sugars, including NLEA: 7.5 g

 

Added sugars: 3.2 g

 

Calcium (Ca): 168.45 mg

 

Iron (Fe): 3.8 mg

 

Magnesium (Mg): 72.69 mg

 

Phosphorus (P): 336.94 mg

 

Potassium (K):  418.27 mg

 

Sodium (Na): 1129.86 mg