In preparing for RunToTheFinish's Upcoming 10 Day Sugar Free Challenge, I've prepared a full day's menu to get us on the right track. The lunch menu may look complicated, but it's really not, and I've broken it down into parts. You can cook all your veggies at lunch (just double the recipe) and serve the other half at dinner.
My husband is working on the 4 Hour Body guidelines, so I've added black beans and lentils to the meals for sustenance. If you're not in need of that extra bit, cut out the lentils at dinner. But keep the beans in for lunch so you have something to keep you nice and full for the day!
I hope you'll join us in the challenge. Let me know what you think of the recipes. We had the lunch last night for dinner and ME gave me two thumbs up. :)
One Day's Full Menu
Scrambled Eggs with spinach and peppers
½ C. Egg Beaters
1 C. baby spinach
1 T. broth, chicken or vegetable (can be substituted with water)
1 bell pepper, chopped
Heat sauté pan over medium heat. Add spinach and broth or water and stir until spinach is wilted. Remove spinach from pan and set aside.
Spray pan lightly with cooking spray. Add eggs and then turn down heat to low. Scramble eggs until desired consistency. Add salt, pepper, and crushed red peppers to taste. Mix in spinach and chopped peppers and serve. Options, add a side of whole wheat toast.
Cinnamon Coffee
In lieu of sugar or stevia, add cinnamon to your coffee.
Lunch
Broiled Tilapia salad serves 2-4
Ingredients:
4 Tilapia filets
Cooking spray
Salt and pepper
2 cans black beans, drained rinsed
1 can Rotel tomatoes with lime and cilantro with juice
1/2 chopped onion
1 clove garlic, minced
1/4 tsp cumin
1 T olive oil
Shredded lettuce
Diced bell peppers
Dressing:
2 T cider vinegar
1 T olive oil
1/4 tsp garlic powder
1/8 tsp kosher salt
Few shakes tabasco sauce
Tilapia:
Turn on broiler. Place tilapia filets on rimmed baking sheet. Spray with cooking spray and add salt and pepper. Place under for broiler for 5-10 minutes until browned.
Black Beans:
Heat olive oil, over medium heat, in a medium sauce pan. Add onion and sauté for approximately 5 minutes until glossy. Add garlic and cumin and stir a few seconds until fragrant. Add beans and Rotel with juice, salt and pepper to taste and heat through.
Salad Dressing: Whisk ingredients together until emulsified.
Steamed veggies
1 c frozen mixed veggies
2 T broth
1-3 tsp crushed red peppers to taste
Place veggies and broth in a large sauté pan over med- high heat. Cover and steam for 5-10 minutes until just heated through. Mix in chili garlic paste and salt and pepper to taste.
Time Saver Note: double this recipe and use the other half for dinner
To plate: scatter chopped lettuce on plate with diced bell peppers. Drizzle with dressing. Add black beans on top and then add tilapia filets. Top with guacamole and sliced peppers.
Nutrition Value does not include the guac. You can find the recipe and nutrition facts here: Hungry Girl Holy Mole Guacamole
Nutrition Facts
Serves 4
Amount per Serving
Calories 284
Calories from Fat 72.3
Total Fat 8.03
Saturated Fat 2g
Cholesterol 0mg
Sodium 1224mg***
Total Carbohydrate 22.3g
Dietary Fiber 7.84g
Sugars 2.96g
Protein 29.32g
***I couldn’t get the sodium down in the calculations, due to the canned beans. If you rinse the beans thoroughly, you’ll drop a lot of that sodium. Or cook dried beans to control the sodium even more.
Dinner:
Chicken Stir Fry with Vegetables and Lentils
4-4oz chicken breasts
2 cups stir fry vegetables
¼ tsp salt
Cooking Spray
½ - 1 tsp Mrs. Dash Southwest Chipotle Seasoning Blend or Crushed Red Pepper Flakes
¼ cup Chicken broth
Directions:
Place chicken breasts in a baking dish. Lightly spray with cooking spray and sprinkle with salt, pepper, and crushed red peppers. Bake at 375 for 20-30 mins, until juices run clear.
Place frozen veggies and a few tablespoons of broth in a sauté pan over medium high heat. Cover and steam veggies until heated through. Remove lid and add Mrs. Dash or crushed red peppers, and salt to taste.
Serve sliced chicken on top of veggies.
Nutrition Facts
Serves 4
Amount per Serving
Calories 167
Calories from Fat 18.5
Total Fat 2.06g
Saturated Fat 0.5g
Cholesterol 70mg
Sodium 295.63mg
Total Carbohydrate 7g
Dietary Fiber 3.25g
Sugars 3.25g***
Protein 26.69g
***Don’t let the sugar stat set you back. It’s just natural sugars from the vegetables.
Lentils
1 cup dry lentils
3-4 cups water
1 tsp salt
½ lemon, juiced
2 T Olive oil
1 garlic clove, minced
¼ cup parsley
Bring the lentils to a covered boil in salted water and then turn to low and simmer, with lid ajar for 20-30 mins, until tender. Drain and set aside.
In a separate bowl, mix a minced clove of garlic, juice of half a lemon, 1/2 tsp salt and a handful of minced parsley. Add cooked lentils and mix.
Nutrition Facts
Serves 4
Amount per Serving
Calories 132
Calories from Fat 63.4
Total Fat 7.04g
Saturated Fat 1.01g
Cholesterol 0mg
Sodium 744.75mg
Total Carbohydrate 19.47g
Dietary Fiber 9.14g
Sugars 0.04g
Protein 8.16g
Things For Which I’m Thankful:
Two for Tuesday classic rock
My husband’s laptop working J
Julia and Jacques
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