Full Day of Eating - Fat Loss - #6

Welcome to volume 6 of "Full Day of Eating for Fat Loss."

This week we have Eggs Benedict, Vegan Hummus Wrap, Chicken Fajitas and for snacks, apple and a banana.

Total approximate calories, 1,496. (Depending on measurements).

Let's, as always, kick off with Breakfast.

Breakfast - Avocado Eggs Benedict.

Ingredients:

• 2 large eggs

• 1 ripe avocado

• 2 whole wheat English muffins

• 2 slices of smoked salmon (optional)

• 1 tablespoon white vinegar

• Salt and pepper to taste

• Fresh chives or parsley for garnish (optional)

For the Hollandaise Sauce:

• 2 egg yolks

• 1/4 cup Greek yogurt (plain, non-fat)

• 1/2 lemon, juiced

• Pinch of cayenne pepper

• Salt and pepper to taste

Method:

1. Prepare the Hollandaise Sauce:

• In a bowl, whisk together the egg yolks, Greek yogurt, lemon juice, cayenne pepper, salt, and pepper.

• Set aside.

2. Poach the Eggs:

• Fill a saucepan with water and add the white vinegar.

• Bring the water to a simmer (not boiling).

• Crack each egg into a small cup or ramekin.

• Create a gentle whirlpool in the simmering water and carefully slide the eggs, one at a time, into the center of the whirlpool.

• Poach for about 3-4 minutes for runny yolks or longer for firmer yolks.

• Remove with a slotted spoon and drain on paper towels.

3. Prepare the Avocado:

• Slice the avocado in half, remove the pit, and scoop out a little extra flesh to create a well.

• Place the avocado halves on toasted whole wheat English muffins.

4. Assemble:

• Place a slice of smoked salmon (if using) on each English muffin half.

• Gently place a poached egg on top of the salmon.

5. Top with Hollandaise Sauce:

• Spoon the prepared Hollandaise sauce over the poached eggs.

6. Garnish:

• Sprinkle with fresh chives or parsley if desired.

• Add a pinch of salt and pepper to taste.

Shopping List:

• Eggs

• Ripe avocado

• Whole wheat English muffins

• Smoked salmon (optional)

• White vinegar

• Greek yogurt (plain, non-fat)

• Lemon

• Cayenne pepper

• Fresh chives or parsley

• Salt and pepper

Approximate Nutrient Breakdown (per serving):

• Calories: ~400-450

• Protein: ~20-25g

• Carbohydrates: ~30-35g

• Fiber: ~7-10g

• Fat: ~20-25g

• Vitamins and Minerals: Rich in Vitamin C, Vitamin A, Vitamin B6, Folate, Calcium, and Iron.

Please note that these values are approximate and can vary based on specific brands and portion sizes. Enjoy your healthy Avocado Eggs Benedict!

Shack #1 - An Apple.

Just a simple apple. Buy from a shop, wash, eat and enjoy.

125 calories approximately.

Lunch - Vegan Hummus Wraps.

Ingredients:

For the Hummus:

• 1 cup cooked chickpeas (canned or sprouted)

• 2 tablespoons tahini

• 2 cloves garlic, minced

• 2 tablespoons lemon juice

• 2 tablespoons olive oil

• 1/2 teaspoon ground cumin

• Salt and pepper to taste

• Water, as needed for consistency

For the Wrap:

• Gluten-free sprouted tortilla or wrap

• 1 cup fresh spinach leaves

• 1/2 cup shredded carrots

• 1/2 cup cucumber slices

• 1/2 cup red bell pepper strips

• 1/4 cup alfalfa sprouts (or any other sprouts of your choice)

Method:

For the Hummus:

1. Combine all hummus ingredients in a food processor or blender.

2. Blend until smooth, adding water as needed for your desired consistency.

3. Adjust seasoning with additional salt, pepper, or lemon juice if needed.

For the Wrap:

1. Lay out your sprouted tortilla or wrap.

2. Spread a generous amount of homemade hummus evenly over the wrap.

3. Layer on the spinach leaves, shredded carrots, cucumber slices, red bell pepper strips, and alfalfa sprouts.

4. Carefully fold the sides of the wrap inwards, then roll it up tightly from the bottom to enclose the fillings.

5. Slice the wrap in half diagonally if desired.

Nutritional Breakdown (Approximate):

Hummus (per serving):

• Calories: 100-150 kcal

• Protein: 3-5g

• Carbohydrates: 6-10g

• Fat: 7-10g

• Fiber: 2-3g

Wrap (per serving):

• Calories: 200-250 kcal (depending on the tortilla)

• Protein: 3-5g

• Carbohydrates: 40-45g (depending on the tortilla)

• Fat: 3-5g

• Fiber: 7-10g

Total (per serving):

• Calories: 300-400 kcal

• Protein: 6-10g

• Carbohydrates: 46-55g

• Fat: 10-15g

• Fiber: 9-13g

Please adjust ingredient quantities and portion sizes according to your dietary needs and preferences. Enjoy your healthy vegan, gluten-free sprouted hummus wrap!

Snack #2 - A Banana

Just a simple banana. Buy from a shop, peel, eat and enjoy.

Dinner - Healthy Chicken Fajitas.

Ingredients:

• 1 lb chicken breasts

• 2 tbsp olive oil

• 2 tbsp lime juice

• 1 tsp chili powder

• 1 tsp cumin

• 1 tsp paprika

• 1/2 tsp garlic powder

• Salt & pepper

• 1 red bell pepper

• 1 yellow bell pepper

• 1 onion

• Whole-grain tortillas/lettuce

• Greek yogurt/sour cream (optional)

• Salsa (optional)

• Cilantro (optional)

Method:

1. Marinate chicken in olive oil, lime juice, spices, salt, and pepper for 30 mins.

2. Sauté sliced onions and bell peppers in olive oil until tender.

3. Cook chicken in the same skillet until charred and cooked through.

4. Combine veggies and chicken, then serve in tortillas/lettuce.

5. Top with Greek yogurt, salsa, and cilantro if desired.

Nutrients (Approx. per serving):

• Calories: 350-400 kcal

• Protein: 30-35g

• Carbs: 30-35g (varies with tortillas/lettuce)

• Fiber: 6-8g

• Fat: 12-15g

• Vit C: 150-200% DV

• Vit A: 50-70% DV

• Calcium: 10-15% DV

• Iron: 10-15% DV

Enjoy these delicious and healthy chicken fajitas!

So, there it is. Our fifth edition of our full day of eating for fat loss.

Hope you are enjoying the series and enjoying the cooking for healthier meal times.

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Craig Mills

Evolution Fitness.