Breakfast: Oatmeal with Blueberries(Protein: 11grams)
Ingredients:
- 1 cup oatmeal
- 1/2 cup skim milk
- 1 cup blueberries
Lunch: Egg Salad Sandwiches with Watercress(Protein: 16grams)
Ingredients:
- 8 large hard-boiled eggs
- 3 tablespoons nonfat sour cream, or nonfat plain yogurt
- 1 tablespoon reduced-fat mayonnaise
- 1 tablespoon grainy mustard
- 4 scallions, trimmed and chopped
- Salt & freshly ground pepper, to your taste
- 3/4 cup washed and stemmed watercress
- 8 slices pumpernickel bread
Dinner: Beef & Beans Chile Verde (Protein: 27grams)
Ingredients:
- 1 pound 93%-lean ground beef
- 1 large red bell pepper, chopped
- 1 large onion, chopped
- 6 cloves garlic, chopped
- 1 tablespoon chili powder
- 2 teaspoons ground cumin
- 1/4 teaspoon cayenne pepper, or to taste
- 1 16-ounce jar green salsa, green enchilada sauce or taco sauce
- 1/4 cup water
- 1 15-ounce can pinto or kidney beans, rinsed
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