Health Female Adda
1 year ago
Simple and Delicious Daily Meal Plan

1/5 Levi Brown
Breakfast

Ricotta-Blueberry Crepes
1/2 cup whole-wheat flour
2 egg whites
2 tsp canola oil
1/2 cup low-fat buttermilk
1/4 tsp salt
1 Tbsp part-skim ricotta
1/4 cup blueberries
1 tsp slivered almonds
1 tsp ground allspice

 

Mix first five ingredients. Add half the batter to a skillet over medium-high heat and swirl to coat. Cook 30 seconds, flip, and cook 20 seconds. Make second crepe. Fill with ricotta and berries, roll up, and top with almonds and allspice.

 

Total: 427 calories

 

2/5 Levi Brown
Lunch

Salmon Tacos with Salsa
3 oz wild Atlantic salmon
1 tsp olive oil
1 clove garlic, minced
1/4 cup diced papaya
1/2 medium lime, diced
2 flour tortillas (6 inches)

 

Rub salmon with oil and bake at 350°F for 15 minutes. Combine garlic, papaya, and lime. Fill tortillas with fish and salsa.

 

The omega-3s in fish such as salmon may help lower levels of cortisol; higher amounts of this hormone have been associated with increased body fat.

 

Total: 376 calories

 

3/5 Levi Brown
Snack

1/4 cup dried cranberries
12 pecan halves
1 Tbsp pumpkin seeds

 

Compared with other nuts, pecans have the most mono-unsaturated fat--the healthy kind that battles belly blubber.

 

Total: 259 calories

 

4/5 Levi Brown
Dinner

Zesty Tofu and Quinoa
1 cup cooked quinoa
2 oz extra-firm tofu, cubed
3 Tbsp diced red pepper
3 Tbsp diced green pepper
1 tsp cilantro
2 Tbsp diced avocado
2 tsp fresh lime juice

 

It's packed with fiber and protein, so hunger doesn't stand a chance.

 

Total: 321 calories

 

5/5 Levi Brown
Snack

Blend . . .
1 cup watermelon
1/2 cup 100% pomegranate juice
1 tsp fresh lemon juice
1/2 cup ice

 

This juicy treat is chock-full of arginine, an amino acid that one study shows enhances fat oxidation and boosts lean muscle.

 

Total: 117 calories

 

Daily Total: 1,500 calories

 

Note: For optimal weight management, combine this nutrient-dense meal plan with exercise.

 

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