Day 6-Breakfast: Smoked Salmon and Avocado Toast

Day 6

Breakfast: Smoked Salmon and Avocado Toast

Cooking time: 10 minutes

Calories: 454

Ingredients:
  •       ½ small ripe avocado
  •       1 tablespoon lemon juice
  •       1 teaspoon extra-virgin olive oil
  •       ¼ teaspoon dried basil
  •       ¼ teaspoon dried oregano
  •       pinch of sea salt and pepper
  •       2 whole-wheat bread slices
  •       3oz (85g) smoked salmon
  •      1 tablespoon freshly chopped parsley
How to make:
  1. In a small mixing bowl, mash the avocado using a fork. Drizzle with lemon juice and olive oil and season with basil, oregano, salt, and pepper.
  2. Spread mashed avocado evenly on the two slices of bread.
  3.  Top each slice with smoked salmon and sprinkle with freshly chopped parsley.
Nutrients

Water: 155.2 g

 

Energy: 454 kcal

 

Protein: 26 g

 

Total lipid (fat): 22 g

 

Saturated fat: 3.6 g

 

Carbohydrate: 39 g

 

Fiber, total dietary: 10 g

 

Sugars, including NLEA: 4 g

 

Added sugars: 0.5 g

 

Calcium (Ca): 177.5 mg

 

Iron (Fe): 4.4 mg

 

Magnesium (Mg): 103.91 mg

 

Phosphorus (P): 337.3 mg

 

Potassium (K): 752.92 mg

 

Sodium (Na): 903.12 mg

Day 5-Snack: Quick Smoothie Bowl

Day 5

Snack: Quick Smoothie Bowl

Cooking time: 5 minutes

Calories: 234

Ingredients:
  •       ½ cup (120 ml) unsweetened almond milk
  •       ½ cup (120g) plain Greek yogurt
  •       1 cup frozen blackberries + 5 pieces extra for topping
  •      1 ripe fig, sliced
How to make:
  1. Add all the ingredients, except for the fig, to the bottom of a food processor or blender and blend until smooth.
  2. Pour the mixture into a serving bowl and top with blackberries and fig slices.
Nutrients

Water: 375.4 g

 

Energy: 234 kcal

 

Protein: 14 g

 

Total lipid (fat): 4.1 g

 

Saturated fat: 1.5 g

 

Carbohydrate: 39 g

 

Fiber, total dietary: 9.2 g

 

Sugars, including NLEA: 29 g

 

Added sugars: 0.7 g

 

Calcium (Ca): 415.89 mg

 

Iron (Fe): 1.77 mg

 

Magnesium (Mg): 61.29 mg

 

Phosphorus (P): 218.34 mg

 

Potassium (K): 567.63 mg

 

Sodium (Na): 128.4 mg

Day 5-Dinner: Shrimp Salad

Day 5

Dinner: Shrimp Salad

Cooking time: 10 minutes

Calories: 300

Ingredients:

For the dressing

  •       1 tablespoon lemon juice
  •       1 teaspoon extra-virgin olive oil
  •       pinch of sea salt and ground black pepper

For the salad

  •       5oz (140g) shrimp, peeled and deveined
  •       1 teaspoon extra-virgin olive oil
  •       pinch of sea salt and ground black pepper
  •       ½ avocado
  •       ½ cup (122g) cherry tomatoes
  •      1 cup (35g) mixed greens salad
How to make:
  1. Place all the ingredients for the dressing in a small mixing bowl. Whisk to combine.
  2. Preheat the oven to 400°F (200°C) and prepare a baking sheet lined with parchment paper. 
  3. Place shrimp onto the prepared baking sheet, drizzle with olive oil, and season with salt and pepper. 
  4. Bake until shrimp is entirely opaque, 5 to 7 minutes. 
  5. Meanwhile, thinly slice the avocado and halve the tomatoes.
  6. Add greens, sliced avocado, tomatoes, and roasted shrimp to a large serving bowl.
  7. Drizzle with the dressing and toss to combine.
Nutrients

Water: 97.51 g

 

Energy: 300 kcal

 

Protein: 23 g

 

Total lipid (fat): 17 g

 

Saturated fat: 2.3 g

 

Carbohydrate: 14 g

 

Fiber, total dietary: 7.4 g

 

Sugars, including NLEA: 5.2 g

 

Added sugars: 0 g

 

Calcium (Ca): 135.86 mg

 

Iron (Fe): 2.31 mg

 

Magnesium (Mg): 25.85 mg

 

Phosphorus (P): 48.2 mg

 

Potassium (K): 432.85 mg

 

Sodium (Na): 1375.81 mg

Day 5-Lunch: Hummus and Green veggies Wrap

Day 5

Lunch: Hummus and Green veggies Wrap

Cooking time: 15 minutes

Calories: 330

Ingredients:
  •       1 piece (70g) whole-wheat tortilla wrap
  •       2 tablespoons hummus
  •       1 small cucumber, sliced
  •       ½ small avocado, sliced
  •       ½ cup (18g) mixed greens salad
How to make:
  1. Lay the tortilla wrap on a clean surface.
  2. Spread hummus and top with cucumber sliced, avocado, and mixed greens.
  3. Carefully roll up the tortilla tightly.
Nutrients

Water: 121.49 g

 

Energy: 330 kcal

 

Protein: 9.8 g

 

Total lipid (fat): 15 g

 

Saturated fat: 3.6 g

 

Carbohydrate: 42 g

 

Fiber, total dietary: 9.9 g

 

Sugars, including NLEA: 3.5 g

 

Added sugars: 0.4 g

 

Calcium (Ca): 73.24 mg

 

Iron (Fe): 3.31 mg

 

Magnesium (Mg): 34.58 mg

 

Phosphorus (P): 110.1 mg

 

Potassium (K): 382.13 mg

 

Sodium(Na0: 491.55 mg

Day 5-Breakfast: Mediterranean Veggie Omelet

Day 5

Breakfast: Mediterranean Veggie Omelet

Cooking time: 15 minutes

Calories: 373

Ingredients:
  •       1 teaspoon extra-virgin olive oil
  •       ½ cup (15g) spinach
  •       2 pieces (18g) of artichoke hearts, soaked in water, drained, chopped
  •       2 green olives, pitted and chopped
  •       ½ cup (122g) cherry tomatoes, halved
  •       2 eggs
  •       dash of sea salt and freshly ground black pepper
  •       ¼ cup goat cheese, crumbled
  •      1 tablespoon freshly chopped parsley or basil
How to make:
  1. Preheat the oven to 325°F (162°C).
  2. Heat extra virgin olive oil in an iron cast skillet over medium heat. Add spinach and sauté for about 4-5 minutes or until wilted.
  3. Add artichoke hearts, olives, and tomatoes and cook for 3 minutes or until softened.
  4. In a bowl, add the eggs, sea salt, pepper, and whisk in a bowl. Add the egg mixture over the vegetables and stir for about 2 minutes. Sprinkle cheese over the omelet and bake in the preheated oven for about 5 minutes or until set.
  5. Transfer the omelet to a serving plate and top with freshly chopped parsley or basil.
Nutrients

Water: 114.11 g

 

Energy: 373 kcal

 

Protein: 23 g

 

Total lipid (fat): 27 g

 

Saturated fat: 12 g

 

Carbohydrate: 9.7 g

 

Fiber, total dietary:  g

 

Sugars, including NLEA:  g

 

Added sugars: 0 g

 

Calcium (Ca): 229.03 mg

 

Iron (Fe): 5.29 mg

 

Magnesium (Mg): 36.48 mg

 

Phosphorus (P): 338.32 mg

 

Potassium (K): 292.78 mg

 

Sodium (Na): 758.09 mg

Day 4-Snack: Caprese Skewers

Day 4

Snack: Caprese Skewers

Cooking time: 5 minutes

Calories: 302

Ingredients:
  •       ½ cup (122g) cherry tomatoes
  •       4oz (113g) mini mozzarella cheese balls
  •      4 basil leaves
How to make:
  1. Cut tomatoes in half.
  2. Thread a mini mozzarella cheese ball, basil leaf, and a tomato half onto a toothpick. Repeat with remaining ingredients.
Nutrients

Water: 1.84 g

 

Energy: 302 kcal

 

Protein: 34 g

 

Total lipid (fat): 19 g

 

Saturated fat: 13 g

 

Carbohydrate: 6.1 g

 

Fiber, total dietary: 2 g

 

Sugars, including NLEA: 4 g

 

Added sugars: 0 g

 

Calcium (Ca): 853.48 mg

 

Iron (Fe): 1.5 mg

 

Magnesium (Mg): 1.28 mg

 

Phosphorus (P): 1.12 mg

 

Potassium (K): 5.9 mg

 

Sodium (Na): 938.61 mg

Day 4-Dinner: Roasted Salmon with Greek Salad

Day 4

Dinner: Roasted Salmon with Greek Salad

Cooking time: 25 minutes

Calories: 303

Ingredients:
  •       1 salmon fillet (about 4oz/113g), skinless and boneless
  •       1 teaspoon extra-virgin olive oil
  •       1 garlic clove, minced
  •       ¼ teaspoon dried basil
  •       ¼ teaspoon dried oregano
  •       ½ small cucumber
  •       ¼ cup (31g) cherry tomatoes
  •       ½ medium bell pepper
  •       ½ cup (18g) mixed greens salad
  •       1 tablespoon freshly chopped parsley
  •       1 teaspoon sesame seeds
  •       ¼ lemon
  •       pinch of salt and pepper
How to make:
  1. Preheat the oven to 400°F (200°C) and prepare a baking sheet lined with parchment paper. 
  2. Place salmon fillet on the prepared baking sheet. Drizzle with 1 teaspoon of olive oil, garlic, and season with basil, oregano, salt, and pepper. Bake for about 15-18 minutes.
  3. Meanwhile, prepare the veggies for the Greek salad: thinly slice the cucumber, cut the cherry tomatoes in half, and chop the yellow bell pepper.
  4. In a medium bowl, combine mixed greens, sliced cucumber, halved cherry tomatoes, bell pepper, parsley, and sesame seeds. Mix well.
  5. Transfer roasted salmon to a serving plate, then add veggie mixture. Squeeze lemon juice over.
Nutrients

Water: 117.53 g

 

Energy: 303 kcal

 

Protein: 29 g

 

Total lipid (fat): 15 g

 

Saturated fat: 2.7 g

 

Carbohydrate: 15 g

 

Fiber, total dietary: 4.2 g

 

Sugars, including NLEA: 5.4 g

 

Added sugars: 0 g

 

Calcium (Ca): 124.16 mg

 

Iron (Fe): 4.4 mg

 

Magnesium (Mg): 46.76 mg

 

Phosphorus (P): 70.07 mg

 

Potassium (K): 299.95 mg

 

Sodium (Na): 261.87 mg

Day 4-Lunch: Quinoa with Halloumi Cheese and Veggie Bowl

Day 4

Lunch: Quinoa with Halloumi Cheese and Veggie Bowl

Cooking time: 20 minutes

Calories: 414

Ingredients:
  •       ¼ cup (43g) dry quinoa
  •       ½ cup (120 ml) water
  •   2oz (57g) halloumi cheese
  •   1 teaspoon extra-virgin olive oil
  •   ½ cup (18g) lettuce, shredded
  •   ¼ cup (30g) cucumber, sliced
  •   ¼ cup (35g) yellow bell pepper, chopped
  •   ¼ cup (31g) cherry tomatoes, halved
  •   2 whole walnuts, roughly chopped
  •    1 tablespoon lemon juice
How to make:
  1. Pour the quinoa into a fine colander and rinse under running water for at least 30 seconds. Drain well.
  2. 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, about 10 to 20 minutes.
  3. Meanwhile, heat a pan grill greased with olive oil over medium heat. Add halloumi cheese and grill for about 2-3 minutes, then flip and cook for 1 more minute.
  4.  Add cooked quinoa, halloumi cheese, lettuce, cucumber, bell pepper, tomatoes, and walnuts on a serving plate. Drizzle with lemon juice.
Nutrients

Water: 173.39 g

 

Energy: 414 kcal

 

Protein: 20 g

 

Total lipid (fat): 23 g

 

Saturated fat: 10g

 

Carbohydrate: 35 g

 

Fiber, total dietary: 4.4 g

 

Sugars, including NLEA: 3.4 g

 

Added sugars: 0.7 g

 

Calcium (Ca): 463.5 mg

 

Iron (Fe): 2.81 mg

 

Magnesium (Mg): 90.87 mg

 

Phosphorus (P): 206.02 mg

 

Potassium (K): 317.93 mg

 

Sodium (Na): 712.91 mg

 

Day 4-Breakfast: Nutty Greek Yogurt Banana Oatmeal

Day 4

Breakfast: Nutty Greek Yogurt Banana Oatmeal

Cooking time: 15 minutes

Calories: 392

Ingredients:
  •       ½ cup (40g) rolled oats
  •       1 cup (240ml) unsweetened almond milk
  •       ¼ teaspoon ground cinnamon
  •       ½ teaspoon pure vanilla extract
  •       3oz (85g) plain low-fat Greek yogurt
  •       ½ banana, sliced
  •       2 walnuts, halved
  •      1 teaspoon chia seeds
How to make:
  1. Add rolled oats, almond milk, cinnamon, and vanilla extract to a pot. Heat over medium heat and cook for about 8-10 minutes or until all the liquid has been absorbed. Make sure to stir occasionally.
  2. Remove the oatmeal from the heat and stir in the Greek yogurt.
  3. Transfer to a bowl and top with sliced banana, walnuts, and chia seeds.
Nutrients

Water: 354.28 g

 

Energy: 392 kcal

 

Protein: 18 g

 

Total lipid (fat): 15 g

 

Saturated fat: 2.1 g

 

Carbohydrate: 52 g

 

Fiber, total dietary: 8.6 g

 

Sugars, including NLEA: 14 g

 

Added sugars: 0.6 g

 

Calcium (Ca): 604.49 mg

 

Iron (Fe): 3.26 mg

 

Magnesium (Mg): 61.21 mg

 

Phosphorus (P): 185.08 mg

 

Potassium (K): 693.9 mg

 

Sodium (Na): 206.83 mg

Day 3-Snack: Greek Yogurt with Nuts and Honey

Day 3

Snack: Greek Yogurt with Nuts and Honey

Cooking time: 5 minutes

Calories: 302

Ingredients:
  •       5oz (142g) plain low-fat Greek yogurt
  •       4 walnuts, halved
  •       1 teaspoon honey
How to make:

1. Add yogurt and walnuts to a bowl. Drizzle with honey.

Nutrients

Water: 119.3 g

 

Energy: 302 kcal

 

Protein: 18 g

 

Total lipid (fat): 20 g

 

Saturated fat: 3.4 g

 

Carbohydrate: 14 g

 

Fiber, total dietary: 1.7 g

 

Sugars, including NLEA: 10 g

 

Added sugars: 5 g

 

Calcium (Ca): 196.75 mg

 

Iron (Fe): 0.98 mg

 

Magnesium (Mg): 15.69 mg

 

Phosphorus (P): 194.4 mg

 

Potassium (K): 202.47  mg

 

Sodium (Na): 84.4 mg