Day 7-Breakfast: Smoked Salmon Bagel

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

Day 6+-Snack: Dark Chocolate Smoothie

Day 6

Snack: Dark Chocolate Smoothie

Cooking time: 5 minutes

Calories: 320

Ingredients:
  •       1 cup (240ml) unsweetened almond milk
  •       ½ banana, sliced
  •       1 tablespoon grated unsweetened dark chocolate
  •       ¼ teaspoon ground cinnamon
  •     1 whole walnut, crushed
How to make:

1. In a blender, add almond milk, banana, grated chocolate, cinnamon, and crushed walnut. Blend until smooth. Add ice cubes if desired.

Nutrients

Water: 330.16 g

 

Energy: 320 kcal

 

Protein: 6.1 g

 

Total lipid (fat): 17 g

 

Saturated fat: 6 g

 

Carbohydrate: 39 g

 

Fiber, total dietary: 7.5 g

 

Sugars, including NLEA: 18 g

 

Added sugars: 0 g

 

Calcium (Ca): 501.95 mg

 

Iron (Fe): 2.5 mg

 

Magnesium (Mg): 45.86 mg

 

Phosphorus (P): 50.96 mg

 

Potassium (K): 623.18  mg

 

Sodium (Na): 182.09 mg

Day 6-Dinner: Stuffed Bell Pepper

Title

Dinner: Stuffed Bell Pepper

Cooking time: 30 minutes

Calories: 313

Ingredients:
  •       1 teaspoon olive oil
  •       ½ small onion
  •       4oz (113g) lean ground turkey
  •       1 large red bell pepper
  •       ½ teaspoon dried basil
  •       ½ teaspoon dried oregano
  •       ½ teaspoon ground cumin
  •       dash of salt and pepper
  •      2 teaspoons reduced-sodium cheddar cheese
How to make:
  1. Preheat the oven to 400ºF (200ºC) and prepare a glass baking dish lightly greased with olive oil.
  2. Add olive oil to a medium pot and heat over medium-high heat.
  3. Add onion and saute for about 2-3 minutes.
  4. Add lean ground turkey, season with basil, oregano, cumin, salt, and pepper, and cook while stirring for about 5-7 minutes.
  5. Cut bell pepper in half and remove the seeds. Transfer into the prepared baking dish.
  6. Fill each pepper half with the meat mixture and top with cheddar cheese.
  7. Transfer the baking dish to the preheated oven and cook for 35-40 minutes.
Nutrients

Water: 117.57 g

 

Energy: 313 kcal

 

Protein: 25 g

 

Total lipid (fat): 18 g

 

Saturated fat: 5.3 g

 

Carbohydrate: 15 g

 

Fiber, total dietary: 2.2 g

 

Sugars, including NLEA: 6.4 g

 

Added sugars: 1.7 g

 

Calcium (Ca): 178.87 mg

 

Iron (Fe): 4.03 mg

 

Magnesium (Mg): 49.55 mg

 

Phosphorus (P): 285.08 mg

 

Potassium (K): 380.34  mg

 

Sodium (Na): 250.64 mg

Day 6-Lunch: Shrimp and Rice Bowl

Day 6

Lunch: Shrimp and Rice Bowl

Cooking time: 30 minutes

Calories: 469

Ingredients:
  •       ¼ (46g) cup brown rice
  •       1 cup (240ml) water
  •       1 teaspoon extra-virgin olive oil
  •       4oz (113g) shrimp, peeled and deveined
  •       1 cup (91g) broccoli
  •       ¼ cup reduced-sodium canned black beans, drained and rinsed
  •       ¼ small ripe avocado, sliced
  •       ¼ cup freshly chopped parsley
  •       2 lime slices
  •       1 teaspoon avocado oil
How to make:
  1. Combine brown rice and water in a saucepan. Bring the mixture to a boil over medium-high heat, then decrease the heat to maintain a gentle simmer. Cook until the rice has absorbed all of the water, for about 15-20 minutes.
  2. Meanwhile, heat a small skillet and add olive oil. Add shrimp and cook for a few minutes, until no longer pink.
  3. Bring a small pot with water to a boil, add broccoli and cook for about 5 minutes.
  4. Transfer cooked rice to a plate, then add shrimp, black beans, broccoli, avocado, and parsley.
  5.  Drizzle with lime juice and avocado oil.
Nutrients

Water: 151.01 g

 

Energy: 469 kcal

 

Protein: 26 g

 

Total lipid (fat): 16 g

 

Saturated fat: 2.2 g

 

Carbohydrate: 56 g

 

Fiber, total dietary: 11 g

 

Sugars, including NLEA: 2.4 g

 

Added sugars: 2.9 g

 

Calcium (Ca): 136.43 mg

 

Iron (Fe): 2.91 mg

 

Magnesium (Mg): 107.56 mg

 

Phosphorus (P): 295.56 mg

 

Potassium (K): 798.41 mg

 

Sodium (Na): 764.87 mg

Day 6-Breakfast: Apple Oatmeal

Day 6

Breakfast: Apple Oatmeal

Calories: 325

Cooking time: 10 minutes

Ingredients:
  •       1 cup (240ml) unsweetened almond milk
  •       ¼ teaspoon ground cinnamon
  •       ¼ cup (40g) instant oats
  •       1 medium apple
  •      1 teaspoon natural almond butter (no added sugar)
How to make:
  1. Combine the milk and cinnamon in a pot and bring to a boil.
  2. When the milk starts to boil, add oats and continue cooking on low heat for about 10 minutes.
  3. Meanwhile, remove the apple’s core and cut it into cubes
  4. Heat 1 tablespoon of water in a small saucepan and add the cubed apple. Cook for a few minutes until softened.
  5. Pour cooked oats into a serving bowl and top with apple.
Nutrients

Water: 406.89 g

 

Energy: 325 kcal

 

Protein: 7.7 g

 

Total lipid (fat): 8.4 g

 

Saturated fat:1 g

 

Carbohydrate: 62 g

 

Fiber, total dietary: 10 g

 

Sugars, including NLEA: 23 g

 

Added sugars: 2.5 g

 

Calcium (Ca): 513.5 mg

 

Iron (Fe): 2.72 mg

 

Magnesium (Mg): 25.84 mg

 

Phosphorus (P): 45.24 mg

 

Potassium (K): 422.05 mg

 

Sodium (Na): 177.88 mg

Day 5-Snack: Yogurt and Peach

Title

Snack: Yogurt and Peach

Cooking time: 10 minutes

Calories: 249

Ingredients:
  •       1 cup (245g) plain low-fat Greek yogurt
  •     1 ripe peach
How to make:
  1. Add yogurt to a serving bowl.
  2.  Cut peach into slices and add it to the yogurt.
Nutrients

Water: 132.45 g

 

Energy: 249 kcal

 

Protein: 26 g

 

Total lipid (fat): 5.5 g

 

Saturated fat: 2.9 g

 

Carbohydrate: 25 g

 

Fiber, total dietary: 3.7 g

 

Sugars, including NLEA: 18 g

 

Added sugars: 6 g

 

Calcium (Ca): 258.35 mg

 

Iron (Fe): 0.51 mg

 

Magnesium (Mg): 12 mg

 

Phosphorus (P): 33 mg

 

Potassium (K): 183 mg

 

Sodium (Na): 105.25 mg

Day 5-Dinner: Black Bean Salad

Day 5

Dinner: Black Bean Salad

Cooking time: 10 minutes

Calories: 335

Ingredients:
  •   ½ cup (93g) reduced-sodium black beans, drained and rinsed
  •   ¼ cup (64g) sweet corn, drained and rinsed
  •   1 medium plum tomato, finely chopped
  •   ½ small red onion, diced
  •   ¼ cup (15g) freshly chopped parsley
  •   1 teaspoon avocado oil
  •   1 tablespoon lemon juice
  •   ½ teaspoon dried basil
  •   ½ teaspoon dried oregano
  •    dash of black pepper
How to make:

1. Combine all the ingredients in a serving bowl and toss well to blend the flavors.

Nutrients

Water: 215.97 g

 

Energy: 335 kcal

 

Protein: 12 g

 

Total lipid (fat): 11 g

 

Saturated fat: 1.5 g

 

Carbohydrate: 52 g

 

Fiber, total dietary: 16 g

 

Sugars, including NLEA: 5.3 g

 

Added sugars: 5.7 g

 

Calcium (Ca): 177.96 mg

 

Iron (Fe): 7.57 mg

 

Magnesium (Mg): 96.08mg

 

Phosphorus (P): 232.49  mg

 

Potassium (K): 854.49 mg

 

Sodium (Na): 208.8 mg

Day 5-Lunch: Chicken Quinoa Salad Bowl

Day 5

Lunch: Chicken Quinoa Salad Bowl

Cooking time: 30 minutes

Calories: 450

Ingredients:

For the dressing:

 

  •       1 teaspoon whole-grain mustard
  •       2 tablespoons lemon juice
  •       1 teaspoon extra-virgin olive oil
  •       ¼ teaspoon dried basil
  •       ¼ teaspoon dried oregano
  •      ¼ sea salt and ground black pepper

For the salad:

 

  •       ¼  (43g) cup quinoa
  •       1 cup (240ml) water
  •       1 teaspoon extra-virgin olive oil
  •       4oz (113g) chicken breast, skinless and boneless
  •       ½ cup (20g) lettuce
  •       ½ carrot, cut into sticks
  •       1 radish, thinly sliced
  •       1 small cucumber, thinly sliced
  •       ½ cup (122g) cherry tomatoes, halved
  •       ¼ small ripe avocado, sliced
How to make:
  1. Place all the ingredients for the dressing in a small bowl. Whisk to combine.
  2. Pour the quinoa into a fine colander and rinse under running water for at least 30 seconds. Drain well.
  3. Combine the rinsed quinoa and water in a saucepan. Bring the mixture to a boil over medium-high heat, then decrease the heat to maintain a gentle simmer. Cook until the quinoa has absorbed all of the water, for about 20 minutes.
  4. Meanwhile, heat a pan grill greased with olive oil over medium heat. Add chicken breast and cook for 5-7 minutes or until lightly browned.
  5. Transfer cooked quinoa and grilled chicken to a serving plate. Add vegetables and drizzle with previously made dressing.
Nutrients

Water: 234.35 g

 

Energy: 450 kcal

 

Protein: 35 g

 

Total lipid (fat): 16 g

 

Saturated fat: 2.5 g

 

Carbohydrate: 41 g

 

Fiber, total dietary: 8.6 g

 

Sugars, including NLEA: 6.2 g

 

Added sugars: 0 g

 

Calcium (Ca): 102.24 mg

 

Iron (Fe): 4.79 mg

 

Magnesium (Mg): 148.29 mg

 

Phosphorus (P):  488.81 mg

 

Potassium (K): 1023.28  mg

 

Sodium (Na): 356.16 mg

Day 5-Breakfast: Berry Turmeric Smoothie Bowl

Day 5

Breakfast: Berry Turmeric Smoothie Bowl

Cooking time: 5 minutes

Calories: 369

Ingredients:
  •       ½ cup (74g) fresh blueberries
  •       ½ cup (62g) fresh raspberries
  •       ¼ cup (40g) frozen cubed mango
  •       ½ cup (40g) rolled oats
  •       1 tablespoon ground flaxseed
  •       ½ teaspoon turmeric powder
  •       1 cup (240ml) unsweetened almond milk
  •       1 teaspoon chia seeds
  •       ¼ teaspoon cinnamon
  •       mint leaves for garnish
How to make:
  1. Add all the ingredients to a blender or high-power food processor and blend for about 1 minute or until smooth. Reserve some blueberries and raspberries for later.
  2. Pour smoothie mixture into a serving bowl and top with blueberries, raspberries, and mint leaves.
Nutrients

Water: 382.64 g

 

Energy: 369 kcal

 

Protein: 11 g

 

Total lipid (fat): 12 g

 

Saturated fat: 1 g

 

Carbohydrate: 60 g

 

Fiber, total dietary: 16 g

 

Sugars, including NLEA: 18 g

 

Added sugars: 3 g

 

Calcium (Ca): 545.73 mg

 

Iron (Fe): 5.14 mg

 

Magnesium (Mg): 60.72 mg

 

Phosphorus (P):  92.65 mg

 

Potassium (K): 602.88  mg

 

Sodium (Na): 181.25 mg

Day 4-Snack: Cottage Cheese with Cucumber

Day 4

Snack: Cottage Cheese with Cucumber

Cooking time: 5 minutes

Calories: 265

Ingredients:
  •       1 cup (226g) low-fat cottage cheese
  •       1 cucumber, sliced
  •       1 teaspoon dried dill
  •      2 whole-grain crispbread crackers (wassa crackers)
How to make:
  1.     Add cottage cheese, cucumber, and dill to a bowl. Stir gently to combine.
  2.      Enjoy the mixture on two pieces of whole-grain crispbread crackers.
Nutrients

Water: 245.863 g

 

Energy: 265 kcal

 

Protein: 27 g

 

Total lipid (fat): 5.4 g

 

Saturated fat: 2.8 g

 

Carbohydrate: 30 g

 

Fiber, total dietary: 4 g

 

Sugars, including NLEA: 10 g

 

Added sugars: 0 g

 

Calcium (Ca): 350.46 mg

 

Iron (Fe): 3.27 mg

 

Magnesium (Mg): 51.34 mg

 

Phosphorus (P):  381.75 mg

 

Potassium (K): 543.45  mg

 

Sodium (Na): 777.8 mg