Breakfast Recipes Week 2
Here’s a week’s worth of breakfast recipes for Week 2 that align with your dietary requirements:
Day 1: Cucumber and Salmon Rolls
Ingredients:
- 1 large cucumber, thinly sliced lengthwise
- 4 oz smoked salmon
- 1 tbsp cream cheese (low-fat)
- Fresh dill for garnish
Instructions:
- Spread a thin layer of cream cheese on a cucumber slice.
- Place a small piece of smoked salmon on top.
- Roll and garnish with dill. Repeat with remaining slices.
Nutritional Content:
- Calories: 160
- Total Fat: 6g
- Carbs: 5g
- Protein: 20g
- Sugars: 2g
Day 2: Coconut Chia Seed Pudding
Ingredients:
- 2 tbsp chia seeds
- 1 cup coconut milk (unsweetened)
- 1/2 tsp vanilla extract
Instructions:
- Mix chia seeds, coconut milk, and vanilla extract.
- Let it sit overnight in the fridge.
Nutritional Content:
- Calories: 280
- Total Fat: 25g
- Carbs: 12g
- Protein: 5g
- Sugars: 1g
Day 3: Turkey Bacon and Asparagus
Ingredients:
- 4 strips of turkey bacon
- 6 asparagus spears
- 1 tbsp olive oil
Instructions:
- In a skillet, heat olive oil. Add asparagus and cook until slightly tender.
- Add turkey bacon strips and cook until crispy.
Nutritional Content:
- Calories: 200
- Total Fat: 15g
- Carbs: 5g
- Protein: 14g
- Sugars: 1g
Day 4: Mixed Nuts and Seeds Bowl
Ingredients:
- 1/4 cup almonds
- 1/4 cup walnuts
- 1 tbsp sunflower seeds
- 1 tbsp pumpkin seeds
Instructions:
- Mix all ingredients in a bowl and serve.
Nutritional Content:
- Calories: 350
- Total Fat: 30g
- Carbs: 10g
- Protein: 12g
- Sugars: 2g
Day 5: Berry and Spinach Smoothie
Ingredients:
- 1/2 cup mixed berries (strawberries, blueberries)
- 1 cup fresh spinach
- 1 cup unsweetened almond milk
Instructions:
- Blend all ingredients until smooth.
Nutritional Content:
- Calories: 120
- Total Fat: 3g
- Carbs: 20g
- Protein: 4g
- Sugars: 8g
Day 6: Mushroom and Spinach Scramble
Ingredients:
- 1/2 cup mushrooms, sliced
- 1/2 cup spinach, chopped
- 2 eggs
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions:
- In a skillet, heat olive oil. Add mushrooms and spinach.
- Once the vegetables are tender, add the eggs and scramble together. Season with salt and pepper.
Nutritional Content:
- Calories: 230
- Total Fat: 18g
- Carbs: 5g
- Protein: 13g
- Sugars: 2g
Day 7: Almond Milk and Walnut Cereal
Ingredients:
- 1 cup unsweetened almond milk
- 1/4 cup walnuts, chopped
- 1 tbsp flaxseeds
Instructions:
- In a bowl, mix walnuts and flaxseeds.
- Pour almond milk over the mix.
Nutritional Content:
- Calories: 220
- Total Fat: 20g
- Carbs: 8g
- Protein: 6g
- Sugars: 1g
Shopping List: (Note: Prices are average estimates and can vary.)
- Cucumber (3): $3
- Smoked Salmon (8 oz): $8
- Low-fat Cream Cheese (1 pack): $2
- Fresh Dill (1 pack): $2
- Chia Seeds (1 pack): $5
- Coconut Milk (1 can): $2
- Turkey Bacon (1 pack): $5
- Asparagus (1 bunch): $4
- Mixed Nuts and Seeds (1 pack): $10
- Mixed Berries (1 pack): $4
- Fresh Spinach (1 bag): $2.50
- Unsweetened Almond Milk (1 gallon): $3
- Mushrooms (1 pack): $3
- Eggs (1 dozen): $2
- Walnuts (1 pack): $6
- Flaxseeds (1 pack): $3
- Olive Oil (1 bottle): $5
Total Estimated Cost: $67.50
The prices above are average estimates and can vary based on location, season, and store. Adjustments may be needed based on local prices. Always recommended to check local store ads or promotions for current prices.