Monday
BREAKFAST
Egg White Breakfast Sandwich
Serving: 1 sandwich Total cook time: 5 min.
INGREDIENTS 1 whole wheat English muffin, toasted
2 large egg whites, or ½ cup egg substitute
1 tbsp reduced-fat shredded sharp cheddar
2 thin slices avocado, about ½-oz. 1 slice tomato 6-8 baby spinach leaves 1 tbsp no-salt-added pico de gallo, optional
PREPARATION 1. Spray nonstick oil on a small nonstick pan over medium heat. Stir in egg whites and cook until done, about 5 min.
2. Place spinach, tomato and avocado slices on bottom half of toasted muffin. 3. Place eggs on top of vegetables, add cheese and pico de gallo, if desired.
LUNCH
Boston Chicken Wrap
Serving: 2 wraps Total cook time: 15 min.
INGREDIENTS 2 medium whole wheat tortillas 8-oz. boneless skinless chicken breast ¼ cup fat-free Greek yogurt ¼ cup red onion, thinly sliced ½ cup grape tomatoes, quartered 1 green onion, thinly sliced ¼ cup red grapes, sliced
½ cup English cucumber, skinned, seeded and diced
2 romaine lettuce leaves, washed and shredded
½ tsp Italian seasoning or oregano 1 tsp ground black pepper
PREPARATION 1. Grill or oven roast chicken breast until an internal temperature of 165 ° is reached, about 10 min. Let cool.
2. In a medium bowl, stir together yogurt, onion, tomatoes, grapes, cucumber, pepper and Italian seasonings.
3. Chop cooled chicken into bite-sized pieces and add to yogurt / fruit and vegetable mixture. 4. Spoon salad onto whole wheat tortilla with romaine lettuce and roll into a wrap.
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