Egg-White Frittata with Feta, Spinach, and Mushrooms
2 egg whites and 1 whole egg
1/2 cup chopped fresh spinach
1/2 cup chopped button mushrooms
1 oz feta cheese
1 tsp fresh cilantro
1 slice oat-bran bread
2 oz glass 100 percent pomegranate
juice mixed with 6 oz water or seltzer
Total Calories: 362
Snack:
1/3 cup part-skim ricotta cheese mixed with 1/2 tsp vanilla extract
1 Tbsp almond butter
4 medium celery sticks*
Total Calories: 219
Lunch
Quinoa Salad
3/4 cup cooked quinoa*
3 cups mixed greens
5 pieces sun-dried tomato
3/4 cup chopped cucumber
1/4 cup chopped yellow pepper
3 cups mixed greens
5 pieces sun-dried tomato
3/4 cup chopped cucumber
1/4 cup chopped yellow pepper
Total Calories: 319
Snack
12 Kashi TLC 7 Grain crackers
1 Wholly Guacamole* 100 Calorie Snack Pack
3/4 cup sliced apples
Total Calories: 239
Dinner
Baked Tofu
1/4 tsp onion powder
1/4 tsp garlic powder
1/4 tsp paprika
4 oz firm tofu
5 medium asparagus spears
4 oz cooked edamame
1 1/2 cups cubed butternut squash, roasted and mashed*
22 raspberries for dessert
1/4 tsp garlic powder
1/4 tsp paprika
4 oz firm tofu
5 medium asparagus spears
4 oz cooked edamame
1 1/2 cups cubed butternut squash, roasted and mashed*
22 raspberries for dessert
Total Calories: 361
Love,
ALPHA
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