SNACK OPTION
Portobello Mushroom Burgers
4 portobello mushroom caps
2 tbsp balsamic vinegar
1 tbsp low sodium soy sauce
1 tablespoons olive oil
1 tbsp chopped rosemary
1-1/2 tsp steak seasoning like Montreal Steak
Grill Mates
4 thick slices red onion
4 oz reduced fat Swiss, sliced thin (Alpine lace)
4 thin slices tomato
1/2 avocado, sliced thin
baby spinach
4 whole wheat low calorie buns (I used Martin)
Directions:
In a large bowl, whisk together vinegar, soy sauce, oil, rosemary, and Montreal steak seasoning. Place the mushroom caps in the bowl and toss with sauce, using a spoon to evenly coat. Let stand at room temperature for 20 to 30 minutes, turning a few times.
Breakfast Quinoa
Using ½ cup cooked quinoa, mix with ½ cup milk of choice and warm
in microwave for 3 minutes. Top with ½ c blueberries (sliced banana,
sliced strawberries, blueberries) and ¼ cup flaked unsweetened
coconut or sliced almonds.
LUNCH
BREAKFAST
1 Brown Rice cakes with hummus: (50 cal)
2 tbsp hummus (80 cal.)
1 tbsp. peanut butter (94 cal)
10 strip Celery (10 cal.)
10 baby Carrot (40 cal.)
1 cup of sliced berries (62 cal.)
1 Pear Medium(101 cal.)
10 almonds (58 cal.)
1 cucumber (24 cal)
1 cup greek yogurt, (100 cal)
1 hard boiled egg (60 cal.)
1 cup grapes (62 cal)
1 apple medium (95 cal.)
1 bell pepper sliced (24 cal.)
Light String cheese (50 cal.)
Babybel (50 cal.)
.
DINER
Tuna or Turkey Wrap
Example: Whole wheat Tortilla preferred (or any flour tortilla is ok)
1/2 can of Tuna mixed with 2Tbsp of Hummus (your choice of hummus
flavor) or use 2-3 slices of Turkey
Add arugula, spinach, or lettuce for greens
Add any or all toppings: 1/4 avocado, onion, cucumber, and tomato