So this month I decided to try JNL Fusions Meal Plan, and so far I am loving the meals! So I decided to alternate between 2 breakfasts, lunches, snacks, and dinners. That way my budget was low and preparing my meals for the week was a lot easier. My diet is based on a 1300 calorie diet, and these meals are for 1 serving. I thought I would share this weeks recipes with you, hope you try and enjoy like I am. I have numbered them so you know all the #1's match and all the #2's match what I'm eating for each day.
Breakfast
#1-Frittata
Ingredients
- 5 large egg whites
- 1 cup almond milk
- 3/4 oz Parmesan, grated
- 1 medium zucchini
- 1/4 cup sweet bell peppers
- 2 tbsp onion, chopped
- 1 cup strawberries on side
Directions: In a medium bowl beat eggs and milk. Add cheese, zucchini, bell peppers, and onions. Mix well. In a medium skillet over medium heat, add egg mixture and cook for 5 minutes, then finish cooking in the oven on like 450. Have your strawberries on the side!
Calories 304 Protein: 34g Carbs: 28g Fat: 6.8g (these are estimated)
#2- Egg with Marinara Sauce
Ingredients
- 1/3 cup marinara
- 9 egg whites
1/2 tsp chili powder
1 small banana, on the side
1 tsp olive oil
Directions: In a medium skillet on med heat, add marinara and chili powder. Heat until hot. In a different skillet add egg whites, and then serve with marinara on top.
Calories: 299 Protein: 31g Carbs: 32g Fat: 6.4g (these are estimated)
Morning Snacks (100 calorie)
#1- small banana
#2- 8oz coconut water
Lunch
#1- Chicken Salad with Quinoa
Ingredients
- 3.5 oz cooked chicken breast, cut into cubes
- 1 large tomato, chopped
- 3 cups spinach
- 1/2 cucumber
- 1/2 cup cooked quinoa
- 1/2 cup strawberries
Directions: Cook quinoa as directed on package. Add everything to a bowl after quinoa has cooled.
Calories: 330.6 Protein: 33.3g Carbs: 41.9g Fat: 10.8g (these are estimated)
#2- Turkey Patty Sandwhich
Ingredients
- 3 oz of roasted turkey breast ( I used Oscar Meyer brand)
- 1/2 oz feta cheese
- 1/2 tsp oregano
- 1 clove garlic, minced
- 1/2 oroweat 100% whole wheat hamburger bun
- 1/4 cup spinach
- 2 slices tomato
- 1/2 c up strawberries
Directions: Spread garlic and oregano on bun. Add feta cheese and then turkey and toast to liking. Top with spinach and tomatoes. Add strawberries on the side
Calories: 235 Protein: 18.6g Carbs: 26.8g Fat: 7g (these are estimated)
Afternoon Snacks (200 calorie)
#1 & #2- 2 oz of classic hummus with 1/2 cucumber & 2 large celery stalks
After workout- Premier Protein Shake
Dinner
#1- Chicken and Yams
Ingredients
- 1/2 cup cooked yams, mashed
- 6 oz chicken breast
- 6 asparagus spears
- lemon juice
- Mrs. Dash seasoning
Directions: Grill chicken with Mrs. Dash seasoning and add asparagus when chicken is almost done. Top with a little lemon juice. Add yams to side.
Calories: 283.4 Protein: 43.5g Carbs: 24.4g Fat: 10.6g (these are estimated)
#2- Chicken Stir-Fry with Rice and Veggies
Ingredients
- 1/4 cup brown rice, cooked
- 1/4 cup frozen mixed veggies, thawed
- 1/4 cup bell peppers, chopped
- 1/4 cup onions, chopped
- 1/4 cup marinara sauce
- 1/5 cup cilantro, chopped
- 4 oz chicken breast cut into cubes
- 1 tsp olive oil
Direction: Combine onions, bell peppers, chicken cubes, and oil in pan. Cook until chicken is cooked through. Add marinara and mixed veggies and cook until heated. Top brown rice with chicken mixture, add fresh cilantro as garnish.
Calories: 309.3 Protein: 29.4g Carbs: 30g Fat: 8.1g (these are estimated)
My favorites have been the frittata, turkey sandwhich and the stir-fry! Yummy yummy!
-Ash
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