Day 7-Dinner: Lemony Pine Nuts and Broccoli Salad

Day 7

Dinner: Lemony Pine Nuts and Broccoli Salad

Cooking time: 10 minutes

Calories: 225

Ingredients:
  •   1 cup (91g) broccoli, cut into florets
  •   1 tablespoon butter, melted
  •   1 teaspoon lemon juice
  •   1 teaspoon lemon zest
  •    1 tablespoon pine nuts
How to make:
  1.     Bring a small pot with water and a pinch of salt to a boil.
  2.     Steam broccoli for about 5-7 minutes until tender.
  3.     Add butter, lemon juice, and lemon zest to a small mixing bowl and mix well to combine.
  4.     Drain broccoli and transfer to a serving plate.
  5.     Drizzle with dressing and sprinkle with pine nuts.
Nutrients

Water: 88.54 g

 

Energy: 225 kcal

 

Protein: 4.8 g

 

Total lipid (fat): 21 g

 

Saturated fat: 9.1 g

 

Carbohydrate: 8.2 g

 

Fiber, total dietary: 2.9 g

 

Sugars, including NLEA: 2.6 g

 

Added sugars: 0 g

 

Calcium (Ca): 64.32 mg

 

Iron (Fe): 1.21 mg

 

Magnesium (Mg): 44.81 mg

 

Phosphorus (P): 121.56 mg

 

Potassium (K): 356.01 mg

 

Sodium (Na): 56.93 mg

Day 7-Lunch: Creamy Garlic Mushroom Chicken

Day 7

Lunch: Creamy Garlic Mushroom Chicken

Cooking time: 20 minutes

Calories: 531

Ingredients:
  •       1 teaspoon coconut oil
  •       2 small chicken thighs, skin on, boneless
  •       Pinch of salt and pepper
  •       1 cup (70g) white button mushrooms, sliced
  •       1 teaspoon butter
  •       1 teaspoon coconut flour
  •       1 tablespoon heavy cream
  •       ¼ cup (60ml) chicken broth
How to make:
  1.     Add the coconut oil to a medium skillet over medium-high heat.
  2.     Season the chicken with salt and pepper, add it to the heated skillet along with sliced mushrooms and cook until done.
  3.     Make the sauce by adding the butter to a saucepan. Slowly, whisk in the heavy cream and chicken broth. Incorporate the flour to form a thick paste.
  4.     Turn off the heat, add chicken and mushrooms and toss to coat in sauce.
  5.      Transfer to a serving plate and enjoy!
Nutrients

Water: 164.55 g

 

Energy: 531 kcal

 

Protein: 35 g

 

Total lipid (fat): 40 g

 

Saturated fat: 17 g

 

Carbohydrate: 5.8 g

 

Fiber, total dietary: 2.4 g

 

Sugars, including NLEA: 2.8 g

 

Added sugars: 1.2 g

 

Calcium (Ca): 30.1 mg

 

Iron (Fe): 2.26 mg

 

Magnesium (Mg): 38.95 mg

 

Phosphorus (P): 385.1 mg

 

Potassium (K): 700.4 mg

 

Sodium (Na): 802.6 mg

Day 7-Breakfast: Oven-Roasted Grated Cauliflower

Day 7

Breakfast: Oven-Roasted Grated Cauliflower

Cooking time: 40 minutes

Calories: 415

Ingredients:
  •   ½ small yellow onion
  •   1 garlic clove
  •   2oz (57g) chorizo
  •   1 cup cauliflower, chopped
  •   1 tablespoon heavy-cream
  •   ¼ teaspoon dried basil
  •   ¼ teaspoon dried oregano
  •   Pinch of pepper
  •   1oz (28g) grated mozzarella cheese
  •   1 tablespoon freshly chopped dill
  •     coconut oil to grease the baking dish
How to make:
  1. Preheat the oven to 375°F (190°C) and prepare a baking dish greased with coconut oil.
  2. Peel and mince onion and garlic. Thinly slice the chorizo.
  3. Heat a skillet over medium heat, and add chorizo, onion, and garlic. Cook while stirring for a few minutes.
  4. Transfer the chopped cauliflower to a mixing bowl, add heavy cream, dried basil, dried oregano, pepper, and whisk everything.
  5. Add chorizo mix, whisk again and transfer everything to a greased baking dish.
  6. Top with grated mozzarella cheese and bake it for about 35-40 minutes.
  7. Allow the dish to cool down for a few minutes, sprinkle with freshly chopped dill, slice and serve.
Nutrients

Water: 173.65 g

 

Energy: 415 kcal

 

Protein: 22 g

 

Total lipid (fat): 32 g

 

Saturated fat: 16 g

 

Carbohydrate: 10 g

 

Fiber, total dietary: 3.3 g

 

Sugars, including NLEA: 2.9 g

 

Added sugars: 0.9 g

 

Calcium (Ca): 306.13 mg

 

Iron (Fe): 3.17 mg

 

Magnesium (Mg): 53.93 mg

 

Phosphorus (P): 334.14 mg

 

Potassium (K): 686.66 mg

 

Sodium (Na): 601. 65 mg

Day 6-Snack: Stuffed Mini Peppers

Day 6

Snack: Stuffed Mini Peppers

Cooking time: 20 minutes

Calories: 258

Ingredients:
  •   2 baby peppers
  •   1oz (28g) cream cheese
  •   2 teaspoons cheddar cheese
  •     1 teaspoon freshly chopped dill
How to make:
  1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
  2. Cut each pepper in half and remove the seeds and the white membrane
  3. Combine cream cheese, cheddar cheese, and dill in a small bowl.
  4.     Fill each pepper half with the cheese mixture.
  5. Transfer the peppers to the preheated oven and bake for about 20 minutes, or the cheese gets soft and lightly browned.
Nutrients

Water: 25.38 g

 

Energy: 258 kcal

 

Protein: 9.5 g

 

Total lipid (fat): 20 g

 

Saturated fat: 11g

 

Carbohydrate: 8 g

 

Fiber, total dietary: 1.2 g

 

Sugars, including NLEA: 6.2 g

 

Added sugars: 1.4 g

 

Calcium (Ca): 243.09 mg

 

Iron (Fe): 0.6 mg

 

Magnesium (Mg): 12.76 mg

 

Phosphorus (P): 162.94 mg

 

Potassium (K): 71.11 mg

 

Sodium (Na): 284.83 mg

Day 6-Dinner: Bacon-Wrapped Asparagus

Day 6

Dinner: Bacon-Wrapped Asparagus

Cooking time: 40 minutes

Calories: 364

Ingredients:
  •   1 cup (134g) asparagus
  •   3 slices of bacon
  •    Dash of black pepper
How to make:
  1.  Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
  2. Place bacon slices onto the prepared baking sheet and season with pepper.
  3. Bake bacon in the oven for 12-15 minutes, or until slices are more than halfway cooked.
  4. Let bacon cool slightly before handling, and drain bacon grease from the pan.
  5. Wrap 4-5 pieces of asparagus in one strip of bacon. Place asparagus bundles back onto the baking sheet and bake for about 15-20 minutes.
Nutrients

Water: 167.32 g

 

Energy: 364 kcal

 

Protein: 15 g

 

Total lipid (fat): 31 g

 

Saturated fat: 11g

 

Carbohydrate: 6.6 g

 

Fiber, total dietary: 3 g

 

Sugars, including NLEA: 2.8 g

 

Added sugars: 0 g

 

Calcium (Ca): 37.2 mg

 

Iron (Fe): 3.19 mg

 

Magnesium (Mg): 29.68 mg

 

Phosphorus (P): 209.12 mg

 

Potassium (K): 439.52 mg

 

Sodium (Na): 633.52 mg

Day 6-Lunch: Salmon Egg and Green Veggies Mix

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

Day 6-Breakfast: Quick Italian Inspired Breakfast

Day 6

Breakfast: Quick Italian Inspired Breakfast

Cooking time: 5 minutes

Calories: 319

Ingredients:
  •   ¼ tomato
  •   1oz (28g) Jamon serrano
  •   3oz (90g) mozzarella
  •    3 black olives, pitted
How to make:
  1. Thinly slice the tomato.
  2.  Place the Jamon, mozzarella, olives, and sliced tomato on a serving plate and enjoy!
Nutrients

Water: 18.18 g

 

Energy: 319 kcal

 

Protein: 20 g

 

Total lipid (fat): 26 g

 

Saturated fat: 16 g

 

Carbohydrate: 0.9 g

 

Fiber, total dietary: 0.3 g

 

Sugars, including NLEA: 0.4 g

 

Added sugars: 0 g

 

Calcium (Ca): 365.9 mg

 

Iron (Fe): 0.35 mg

 

Magnesium (Mg): 1.85 mg

 

Phosphorus (P): 3.75 mg

 

Potassium (K): 35.95 mg

 

Sodium (Na): 847.46 mg

Day 5-Snack: Veggie Sticks with Cream Cheese Dip

Day 5

Snack: Veggie Sticks with Cream Cheese Dip

Cooking time: 5 minutes

Calories: 230

Ingredients:
  •       ¼ cup (60g) cream cheese
  •       1 small cucumber, cut into sticks
  •       ½ cup (50g) yellow bell pepper, cut into sticks
  •       ¼ celery stalk, cut into sticks
  •        ½ small carrot, cut into sticks
How to make:
  1. Add cream cheese to a small glass or bowl.
  2.  Dipp veggies into the cheese dip and serve.
Nutrients

Water: 140.61 g

 

Energy: 230 kcal

 

Protein: 4.3 g

 

Total lipid (fat): 20 g

 

Saturated fat: 12 g

 

Carbohydrate: 8 g

 

Fiber, total dietary: 1.1 g

 

Sugars, including NLEA: 5.1 g

 

Added sugars: 0.4 g

 

Calcium (Ca): 86.86 mg

 

Iron (Fe): 0.34 mg

 

Magnesium (Mg): 19.22 mg

 

Phosphorus (P): 89.78 mg

 

Potassium (K): 303.41 mg

 

Sodium (Na): 226.82 mg

Day 5-Dinner: Creamy Garlic Butter Shrimp with Spinach

Day 5

Dinner: Creamy Garlic Butter Shrimp with Spinach

Cooking time: 15 minutes

Calories: 336

Ingredients:
  •       ½ small yellow onion
  •       1 garlic clove
  •       2 teaspoons of butter, divided
  •       4oz (112g) raw shrimp, peeled and deveined
  •       1oz (30g) heavy cream
  •       pinch of freshly ground pepper
  •       1 cup (30g) of baby spinach
  •       1 tablespoon grated parmesan cheese
  •        1 teaspoon dried oregano
How to make:
  1.     Peel and finely chop the onion and garlic.
  2.     Add 1 teaspoon of butter to melt in a pan. Add the chopped garlic and cook it just enough to develop its flavor.
  3.     Add shrimp to the pan and leave it for only 2 minutes on each side.
  4.     Remove the shrimp to a plate, and in the remaining butter in the pan, cook the onion for 2-3 minutes until it softens.
  5.     Add heavy cream, and season with a little freshly ground pepper.
  6.     Add spinach to the cream sauce and stir for 2-3 minutes until the leaves soften.
  7.     Add the grated parmesan cheese, shrimp, and dried oregano. Stir again.
  8.      Transfer to a serving plate and enjoy!
Nutrients

Water: 82.67 g

 

Energy: 336 kcal

 

Protein: 19 g

 

Total lipid (fat): 25 g

 

Saturated fat: 15 g

 

Carbohydrate: 8.6 g

 

Fiber, total dietary: 2.2 g

 

Sugars, including NLEA: 2g

 

Added sugars: 0 g

 

Calcium (Ca): 197.53 mg

 

Iron (Fe): 1.85 mg

 

Magnesium (Mg): 36.73 mg

 

Phosphorus (P): 80.27 mg

 

Potassium (K): 284.76 mg

 

Sodium (Na): 850.74 mg

Day 5-Lunch: Beef Taco Salad

Day 5

Lunch: Beef Taco Salad

Cooking time: 15 minutes

Calories: 456

Ingredients:
  •       1 teaspoon extra-virgin olive oil
  •       4oz (113g) ground beef
  •       ¼ teaspoon ground cumin
  •       ¼ teaspoon garlic powder
  •       ¼ teaspoon smoked paprika
  •       Pinch of salt and pepper
  •       1 cup (35g) romaine lettuce
  •       ¼ cup (61g) cherry tomatoes
  •      1 tablespoon grated cheddar cheese
How to make:
  1.     Grease a medium skillet with olive oil and heat over medium-high heat.
  2.     When heated, add ground beef and a spatula to press the meat into an even, flat layer in the pan. Cook for about 10 minutes, stirring from time to time. Season with ground cumin, garlic powder, paprika, salt, and pepper.
  3.     Meanwhile, roughly chop the lettuce and cut the cherry tomatoes in half.
  4.     Place lettuce leaves into a serving plate or bowl, add cooked beef and tomatoes and sprinkle with cheddar cheese.
Nutrients

Water: 102.95 g

 

Energy: 456 kcal

 

Protein: 22 g

 

Total lipid (fat): 37 g

 

Saturated fat: 13g

 

Carbohydrate: 6.6 g

 

Fiber, total dietary: 1.8 g

 

Sugars, including NLEA: 2.6 g

 

Added sugars: 0.4 g

 

Calcium (Ca): 144.26 mg

 

Iron (Fe): 4.45 mg

 

Magnesium (Mg): 32.01 mg

 

Phosphorus (P): 236.31 mg

 

Potassium (K): 401.89 mg

 

Sodium (Na): 188.5 mg