Herbal Weight Loss News

Breakfast

• Western-Style Scrambled Eggs and Wheat Toast

Scramble 1 egg plus 2 egg whites (or 1/4 cup egg substitute) with 1/2 chopped bell pepper, any color, and 1/4 cup chopped onion. Season with ground black pepper. Serve with 1 slice whole-wheat toast topped with 2 teaspoons trans-fat-free margarine and 1 cup fat-free milk.

Lunch

• Veggie Burger with New Potatoes

Heat 1 veggie burger and 4 small potatoes from Monday’s dinner. Top the veggie burger with 1/4 cup shredded cheese and melt in the toaster oven for 2 minutes at 250 degrees. Add 2 tablespoons ketchup and 2 teaspoons spicy mustard if desired. Serve with 2 cups baby spinach leaves topped with 1/4 cup chopped onion and 1/2 chopped bell pepper.

Snack

• Raisin Bran, Yogurt, and Pecans

Serve one 6-ounce light yogurt with 1/4 cup raisin bran cereal and 8 pecan halves.

Dinner

• Tomato Couscous with Asparagus and Crumbled Ground Beef

Cook 2 ounces dry couscous according to package directions. (Try Near East Mediterranean curry couscous.) Grill 4 ounces 90%-92% lean ground beef and 10 spears asparagus sprayed with olive oil nonstick cooking spray. Crumble hamburger into cooked couscous, chop asparagus and add to mixture, and top with 3/4 cup spaghetti sauce from jar. Serve with 4 ounces wine.

 

Nutrition information:

Daily calorie total: 1,530
Fat: 42 g
Percent of daily calories from fat: 23%
Saturated fat: 11 g
Percent of daily calories from saturated fat: 6.5%
Carbohydrate: 187 g
Percent of daily calories from carbohydrates: 47%
Fiber: 33 g
Protein: 98 g
Percent of daily calories from protein: 25%
Cholesterol: 292 mg
Calcium: 1,173 mg
Sodium: 3,498 mg