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Day 3 1300-1500 calorie meal plan

Posted May 13 2008 12:33pm

Day 3

Breakfast: (3) Baked Egg in Canadian Bacon Cup

Cooking Spray
6 (1-ounce) slices Canadian Bacon
2 tablespoons reduced -fat shredded Monterey Jack Cheese or put peppers or broccoli or onions—you make it up
3/4 teaspoon hot sauce
1 ½ cup Egg Beaters
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper

1. Preheat oven to 350 degrees
2. Coat 6 muffin cups with cooking spray, and place 1 Canadian Bacon slice in each muffin cup. Top evenly with cheese and hot sauce. Crack 1 egg over hot sauce in each muffin cup (optionally, scramble egg in a separate container and pour over hot sauce in each muffin cup); sprinkle with salt and pepper.
3. Bake at 350 degrees for 20 minutes or until set.

Makes 6

Coffee, 24 oz water

AM Snack: 1 Slice Whole Wheat toast-needs to be 70 calories a slice, with ¼ c melted cheddar cheese, 24 oz water

Lunch: Ming Tsai Ginger Stir Fry Kit Shrimp Pad Thai 1 ¾ cup serving, 24 oz water

2 pm Snack: 1 Cup Breakfast in a Bowl


2 cups nonfat, low-carb yogurt

2 cups nonfat cottage cheese

4 oz rolled or steel-cut oats, uncooked

4 TBSP silver almonds

2 tsp vanilla extract

Blend all ingredients together and refrigerate overnight. (This will soften the oats.) Serve straight from the fridge.

Makes 4 Cups

4pm Snack: ½ cup Fiber One Cereal, ½ banana

Supper: 2 Skewers Archer Farms Wild Caught Lime Chipotle Salmon Skewers with 14 Asparagus Spears

Dessert: 1 Cup Sugar Free Jell-O with 2 TBSP Whipped Cream, Tea

Day 3 TOTALS 1220 calories 33% Fat, 32% Carbs, 35% Protein, in grams 45.1 grams fat, 118 grams carbs, 105 grams protein and 23.6 grams Fiber

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