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| Peak Nutrition / Low Cal Diet - Day 3 Go back to Calendar |
 Peak Nutrition & Weight Control Diet for Your Quit Smoking Program
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Breakfast
- 1/2 small banana
- 1 slice multi-grain bread spread with 1 tsp. low fat peanut butter
- 1/2 cup skim milk
& 6 oz water
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Lunch
- 3 ounces sliced turkey
- BLACK BEAN ASPARAGUS SALAD (Recipe below)
- 1 slice multi-grain bread
- 1/2 cup mixed berries
& 6 oz water
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Dinner
- 3 ounces poached salmon (1 cup water, dill, onion boiled together for 5 minutes. Place salmon on top of poaching liquid. Cover. Poach for 5 minutes or until lightly cooked through.)
- 1 serving GRILLED VEGETABLES (Recipe below)
- 1/2 cup cooked whole wheat couscous
- 1 cup raw spinach tossed with 2 teaspoons olive oil and 2 teaspoons champagne vinegar
- 1/2 cup sugar-free, low-fat frozen yogurt
& 6 oz water
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Snacks
- 1/2 cup cooked edamame
- 1 cup skim milk
& 6 oz water
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| Today's Tip: Edamame gives you a bunch of fiber: 9 grams, about the same amount you'll find in 4 slices of whole-wheat bread or 4 cups of steamed zucchini. It has almost as much protein as it does carbohydrate. It contains around 10% of the Daily Value for two key antioxidants; vitamins C and A. And for a plant food, it's quite high in iron; it has about as much as a 4-ounce roasted chicken breast. |
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| Recipes: |
BLACK BEAN ASPARAGUS SALAD (8 Servings)
Ingredients:
- 1 pound fresh asparagus, trimmed and cut into 1-inch pieces
- 1 can (15 ounces) black beans, rinsed and drained
- 1 medium sweet red pepper, cut into 1/2-inch pieces
- 1 tablespoon finely chopped onion
- 3 tablespoons olive oil
- 2 tablespoons cider vinegar
- 1 tablespoon minced fresh cilantro
- 1 garlic clove, minced
- 1/2 teaspoon salt
- 1/2 teaspoon ground cumin
- Dash pepper
Place 1/2 in. of water in a large saucepan; add asparagus. Bring to a boil. Reduce heat; cover and simmer for 4-5 minutes or until crisp-tender. Drain.
In a bowl, combine the asparagus, beans, red pepper and onion. In a small bowl, whisk the oil, vinegar, cilantro, garlic, salt, cumin and pepper.
Pour over vegetables and toss to coat. Cover and refrigerate for at least 2 hours before serving. |
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GRILLED VEGETABLES (4 - 6 Servings)
 2 zucchini, cut into quarters lengthwise
2 yellow squash, cut into quarters lengthwise
2 Japanese eggplant, halved lengthwise
2 red bell peppers, stemmed, seeded and quartered
2 yellow bell peppers, stemmed, seeded and quartered
2 red onions, quartered
1 pint cherry tomatoes
1/2 cup olive oil, plus 2 tablespoons
Salt and freshly ground pepper
4 cloves garlic, finely chopped
2 tablespoons finely chopped fresh oregano leaves
1/4 cup finely chopped flat-leaf parsley leaves
Preheat grill to medium-high.
Place all cut vegetables and the tomatoes in a large shallow baking dish, add the 1/2 cup of olive oil, and toss to coat. Season with salt and pepper, to taste.
Place the vegetables on the grill and cook for 5 to 6 minutes, turning halfway through the cooking time.
Remove the tomatoes, cover grill, and cook the remaining vegetables for 2 minutes, or until almost cooked through.
Transfer vegetables to a cutting board and coarsely chop (leave tomatoes whole). Place the chopped vegetables and tomatoes in a large bowl, add the 2 tablespoons of olive oil, garlic, oregano and parsley and season with salt and pepper, to taste. Serve at room temperature.
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Find the nutritional/caloric content of any food!
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Disclaimer: This site is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
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