Nutrition Preview: Days 5 through 7

Ingredients

• 1 cup Greek yogurt
• 1/2 cup mixed berries
• 1 tsp honey
• 2 tbsp granola

Instructions

1. Scoop yogurt into a bowl.
2. Top with berries, honey, and granola.
3. Eat.

Ingredients

• 1 cup, rinsed canned black beans
• 1 cup cooked rice
• 1/2 avocado
• 2 tbsp salsa

Instructions

1. Warm beans and rice.
2. Top with avocado and salsa.
3. Serve.

Ingredients

• 1 block, cubed firm tofu
• 3 cups mixed stir-fry vegetables
• 2 tbsp soy sauce
• 1 clove, minced garlic

Instructions

1. Pan-sear tofu until golden, about 5 minutes, remove.
2. Stir-fry vegetables and garlic 4-5 minutes.
3. Return tofu, add soy sauce, toss and serve.

Ingredients

• 3 eggs
• 1 cup spinach
• 1/4, diced bell pepper
• 1 tsp butter or oil

Instructions

1. Warm butter in a pan over medium heat.
2. Add pepper and spinach, cook 2 minutes.
3. Add whisked eggs, stir until set, about 3 minutes.

Ingredients

• 6 oz, sliced cooked chicken breast
• 1 cup, steamed broccoli
• 1 cup cooked rice
• 1 tbsp soy sauce or seasoning

Instructions

1. Warm rice and broccoli.
2. Slice chicken over the top.
3. Season and serve.

Ingredients

• 1 lb, peeled shrimp
• 2 cups zucchini or mixed vegetables
• 1 tbsp olive oil
• 1 clove, minced garlic

Instructions

1. Saute vegetables and garlic in oil for 4 minutes.
2. Add shrimp, cook 3-4 minutes until pink.
3. Serve.

Ingredients

• 1/2 cup rolled oats
• 1/2 cup milk of choice
• 1/2 banana or fruit
• 1 tbsp peanut butter

Instructions

1. Stir oats, milk, and peanut butter together in a jar.
2. Refrigerate overnight.
3. Top with fruit before eating.

Ingredients

• 1 cup, shredded cooked chicken
• 2 tbsp greek yogurt or mayo
• 1 stalk, diced celery
• 1 tortilla or wrap

Instructions

1. Mix chicken, yogurt, and celery.
2. Spoon onto the wrap.
3. Roll and slice in half.

Ingredients

• 1 lb ground turkey
• 1 can, rinsed canned beans
• 1 can canned diced tomatoes
• 1 packet or 2 tbsp chili seasoning

Instructions

1. Brown turkey in a pot, about 6 minutes.
2. Add beans, tomatoes, and seasoning.
3. Simmer 10 minutes and serve.