Diet Food Diary *day 1*

Breakfast

1 Scrambled egg
2/3 Rice Crispies cereal - With 1/4 2% Milk, Half a Banana and 2 Dates.



Lunch

Steamed Sweet Potato
Steamed Broccoli
2 tbsp summer fresh hummus
Grilled Bone-Less Chicken *shan chicken broast masala and Olive Oil *



Dinner

Lettuce 4 cups shredded
Boiled Kidney Beans (1/4 cup)
2% Home-made Yogurt with 2 pitless dates and 7 unsalted raw Almonds *crushed* 

Healthy Hottie: Low Calorie Fried Rice

Delicious Fried Rice

Take your favorite vegetables such as chopped celery, mushrooms, corn, sun dried tomato (small pieces), carrots, peas, green onions, baby spinach. And add them to a wok, with brown rice on low-medium heat, and mixed them together. Add 1/4 cup chicken/vegetable broth, and mix it into the wok. Increase the heat to medium-high, and add 1 tbsp Soya Sauce and mix. Add 2 table spoon of olive oil and stir the rice constantly, on higher heat. Skip the salts and add some lemon juice and cayenne and or black pepper for some zest!

Eat it as a side dish with some grilled chicken or fish.

Healthy Hottie: Mushroom Saute Side

 








Heat up a non stick pan with a table spoon of olive oil, after the pan is hot, add a cup of chopped mushrooms, and stir them around so they don't stick to the pan.


After about two minutes of cooking, add a teaspoon of crushed garlic. Skip the salt and add some black pepper and cayenne pepper (add as much as you like)

Lower the heat, and cook till mushrooms are brown, and add a table spoon of fresh lemon juice.

Serve with a side of rice and some grilled chicken!

Healthy Snacks

Yogurt and Berries

1 cup yogurt (preferably homemade, Low fat/no Sugar or Greek yogurt)
1 cup Frozen Berries
1 1/2 tablespoon honey

Extras
Add 3-4 crushed almonds
Add 1/6 cup Oats

Ingredients

2	egg whites
1	tbsp oil
1	cup skim milk
1/2	cup flour
1/4	tsp salt

  Toppings:

        1 tbsp of low fat cream cheese (regular or flavored)
        1/4 cup berries (blueberries, strawberries, raspberries, blackberries)
        1 tsp of crushed nuts

Directions

mix together well, pour 1/10 into pan sprayed with cooking spray, one at a time. cook over medium heat until able to flip easily, then flip and cook for about 20 seconds. after it cools down, put 1 tbsp of low fat cream cheese, and roll it or fold it over. Throw on some berries, and drizzle some crushed nuts.

Optional: Add a few lines of chocolate icing, or a tbsp of Nutella.