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)

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.




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.)


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