Day 7

Lunch: Pasta with Broccoli

Cooking time: 15 minutes

Calories: 358

Ingredients:
  •       ¾ cup (75g) whole-wheat penne pasta
  •       1 cup (91g) broccoli, cut into florets
  •       1 teaspoon extra-virgin olive oil
  •       Dash of salt and pepper
  •       1 tablespoon parmesan cheese
How to make:
  1. Cook pasta according to package instructions. Drain and set it aside.
  2. Meanwhile, bring a small pot with water to a boil, add broccoli and cook for about 4-5 minutes. Drain well.
  3. Transfer cooked pasta to a serving plate, add broccoli, drizzle with olive oil, and season with salt and pepper.
  4. Sprinkle the parmesan cheese over.
Nutrients

Water: 88.84 g

 

Energy: 358 kcal

 

Protein: 15 g

 

Total lipid (fat): 9.6 g

 

Saturated fat: 2.3 g

 

Carbohydrate: 57 g

 

Fiber, total dietary: 8.9 g

 

Sugars, including NLEA: 3.5 g

 

Added sugars: 0.9 g

 

Calcium (Ca): 130.76 mg

 

Iron (Fe): 3.3 mg

 

Magnesium (Mg): 112.96 mg

 

Phosphorus (P): 352.63 mg

 

Potassium (K): 610.85 mg

 

Sodium (Na): 322.46 mg