Full Day of Eating - Fat Loss - #5

Hello and welcome to edition 5, Full Day of Eating for Fat Loss.

Below for breakfast, lunch, dinner and snacks we have the shopping list, methods and macro and micronutrient breakdown for each meal.

This week, we have a great balance of macronutrients with an approximate total calories of 1, 625.

Breakfast - Egg Salad Sandwich.

Ingredients:

• 4 large eggs

• 2 tablespoons Greek yogurt (plain, non-fat)

• 1 teaspoon Dijon mustard

• 1/4 cup finely chopped celery

• 2 tablespoons finely chopped red onion

• 1 tablespoon chopped fresh parsley

• Salt and pepper to taste

• 8 slices seeded whole grain brown bread

• Lettuce leaves (optional, for serving)

Method:

1. Place eggs in a single layer in a saucepan and cover with water. Bring to a boil, then reduce heat to low and simmer for 9-12 minutes. Transfer eggs to an ice water bath to cool before peeling.

2. Once cooled, peel and chop the eggs.

3. In a bowl, mix together Greek yogurt, Dijon mustard, celery, red onion, parsley, salt, and pepper.

4. Add the chopped eggs to the yogurt mixture and gently combine.

5. Toast the slices of seeded brown bread.

6. Divide the egg salad mixture onto 4 slices of toasted bread. Top with lettuce leaves if desired, then cover with the remaining bread slices.

7. Cut the sandwiches in half and serve.

Macro and Micronutrient Breakdown (approximate per serving):

• Calories: ~250

• Protein: ~15g

• Carbohydrates: ~25g

• Dietary Fiber: ~5g

• Total Fat: ~10g

• Saturated Fat: ~2.5g

• Cholesterol: ~190mg

• Sodium: ~400mg

• Vitamin A: ~10%

• Vitamin C: ~6%

• Calcium: ~8%

• Iron: ~15%

Shopping List:

• 1 dozen large eggs

• Greek yogurt (plain, non-fat)

• Dijon mustard

• Celery

• Red onion

• Fresh parsley

• Salt and pepper

• Seeded whole grain brown bread

• Lettuce leaves

Enjoy your healthy egg salad sandwich!

Snack #1 - Red Apple.

Just a simple red apple. Go to a shop, buy, wash, eat and enjoy.

Approximately 125 calories.

Vegetarian Rice Stir Fry.

Ingredients:

• 1 cup brown rice (uncooked)

• 1 cup broccoli florets

• 1 cup green beans, trimmed and cut into bite-sized pieces

• 1 red bell pepper, sliced

• 1 carrot, julienned

• 1/2 cup sliced mushrooms

• 1/4 cup soy sauce (low-sodium)

• 2 cloves garlic, minced

• 1 tablespoon ginger, minced

• 2 tablespoons sesame oil (divided)

• 1 tablespoon olive oil

• 1 teaspoon honey or agave syrup (optional)

• Salt and pepper to taste

• Sesame seeds for garnish (optional)

• Chopped green onions for garnish (optional)

Method:

1. Cook the brown rice according to the package instructions. Set aside.

2. In a large pan or wok, heat 1 tablespoon of sesame oil and 1 tablespoon of olive oil over medium-high heat.

3. Add minced garlic and ginger to the pan. Sauté for about 30 seconds until fragrant.

4. Add the broccoli and green beans to the pan. Stir-fry for 3-4 minutes until they start to become tender.

5. Push the vegetables to the side of the pan and add the remaining 1 tablespoon of sesame oil to the empty space.

6. Add the sliced mushrooms, red bell pepper, and julienned carrot to the pan. Stir-fry for an additional 3-4 minutes until the vegetables are crisp-tender.

7. In a small bowl, mix together the soy sauce and honey (if using). Pour the sauce over the cooked vegetables and stir to combine.

8. Add the cooked brown rice to the pan and toss everything together to combine. Cook for an additional 2-3 minutes to heat the rice through.

9. Season with salt and pepper to taste.

10. Serve the stir-fry in bowls, garnished with sesame seeds and chopped green onions, if desired.

Macro and Micronutrient Breakdown:

(Note: Nutrient values may vary based on specific ingredients used.)

Approximate values per serving:

• Calories: ~350-400

• Carbohydrates: ~60-70g

• Protein: ~8-10g

• Fat: ~10-12g

• Fiber: ~8-10g

• Vitamin C: Good source from bell pepper and broccoli

• Vitamin A: Good source from carrot

• Iron: Moderate source from broccoli and green beans

Remember, these are rough estimates and can vary based on portion sizes and specific ingredients used. Enjoy your delicious and nutritious vegetarian rice stir fry!

Snack #2 - Banana & Almond Whey Smoothie.

Ingredients (1 Serving):

Shopping List:

• 1 ripe banana

• 2 tablespoons almond butter

• 1 scoop whey protein powder

• 1 cup unsweetened almond milk

• 1/2 cup Greek yogurt

• 1 teaspoon honey (optional)

• Ice cubes (optional)

Method:

1. Peel the ripe banana and place it in a blender.

2. Add 2 tablespoons of almond butter to the blender.

3. Measure and add 1 scoop of whey protein powder.

4. Pour in 1 cup of unsweetened almond milk.

5. Add 1/2 cup of Greek yogurt for creaminess.

6. If you prefer extra sweetness, you can add 1 teaspoon of honey (optional).

7. Optionally, add some ice cubes to make your smoothie colder and thicker.

8. Blend all the ingredients until smooth and creamy.

9. Pour your smoothie into a glass and enjoy!

Macro and Micronutrient Breakdown (Approximate):

• Calories: ~400-450 kcal

• Protein: ~25-30g

• Carbohydrates: ~35-40g

• Dietary Fiber: ~6-8g

• Fat: ~18-20g

• Calcium: ~300-350mg

• Potassium: ~700-800mg

• Vitamin C: ~10-15mg

• Iron: ~2-3mg

• Vitamin B6: ~0.5-1mg

Please note that the exact nutrient content may vary depending on the specific brands and measurements of ingredients you use. Enjoy your nutritious smoothie!

Dinner - Beef Spaghetti Bolognaise.

Healthy Spaghetti Bolognese Recipe:

Ingredients:

• 1 lb lean ground turkey or lean ground beef

• 1 onion, chopped

• 2 cloves garlic, minced

• 1 carrot, grated

• 1 celery stalk, chopped

• 1 red bell pepper, chopped

• 1 can (14 oz) crushed tomatoes

• 1 can (14 oz) diced tomatoes

• 1 tablespoon tomato paste

• 1 teaspoon dried oregano

• 1 teaspoon dried basil

• 1/2 teaspoon dried thyme

• Salt and pepper to taste

• Whole wheat spaghetti (enough for your desired servings)

• Fresh basil leaves for garnish

• Grated parmesan cheese (optional)

Method:

1. In a large skillet, cook the ground turkey/beef over medium heat until browned. Remove any excess fat.

2. Add chopped onion, garlic, grated carrot, chopped celery, and chopped red bell pepper. Sauté until vegetables are tender.

3. Stir in crushed tomatoes, diced tomatoes, tomato paste, oregano, basil, thyme, salt, and pepper. Simmer for about 20-25 minutes.

4. While the sauce simmers, cook the whole wheat spaghetti according to package instructions.

5. Serve the bolognese sauce over cooked spaghetti. Garnish with fresh basil leaves and grated parmesan cheese if desired.

Macro and Micronutrient Breakdown (approximate values per serving, without optional cheese):

• Calories: around 350-400

• Protein: around 25-30g

• Carbohydrates: around 40-45g

• Fat: around 10-12g

• Fiber: around 6-8g

• Vitamin A, Vitamin C, Potassium, Iron, Calcium

Shopping List:

• Lean ground turkey or lean ground beef

• Onion

• Garlic

• Carrot

• Celery

• Red bell pepper

• Crushed tomatoes

• Diced tomatoes

• Tomato paste

• Dried oregano

• Dried basil

• Dried thyme

• Salt and pepper

• Whole wheat spaghetti

• Fresh basil leaves

• Grated parmesan cheese (optional)

Enjoy your delicious and nutritious spaghetti bolognese!

So, there it is. Volume 4 of Full Day of Eating for Fat Loss.

Hope you enjoy cooking and eating these great, healthy meals.

Remember to subscribe to my newsletter on the homepage and never miss a recipe. See if you can collect them all.

Craig Mills

Evolution Fitness.