Breakfast Recipes Week 3
Here’s a fresh set of breakfast recipes for Week 3 that are low in sugar, carbohydrates, cholesterol, and triglycerides:
Day 1: Roasted Tomatoes with Pesto
Ingredients:
- 4 medium tomatoes, halved
- 2 tbsp pesto (store-bought or homemade)
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions:
- Preheat oven to 400°F (200°C).
- Place the halved tomatoes on a baking sheet. Drizzle with olive oil, season with salt and pepper.
- Roast for 20 minutes.
- Serve tomatoes with a dollop of pesto on each.
Nutritional Content:
- Calories: 160
- Total Fat: 12g
- Carbs: 10g
- Protein: 3g
- Sugars: 6g
Day 2: Hemp Seed Porridge
Ingredients:
- 3 tbsp hemp seeds
- 1 cup coconut milk (unsweetened)
- 1/2 tsp cinnamon
- 1/4 tsp vanilla extract
Instructions:
- In a pot, combine all ingredients and simmer on low heat for 5 minutes, stirring continuously.
- Serve warm.
Nutritional Content:
- Calories: 290
- Total Fat: 25g
- Carbs: 8g
- Protein: 10g
- Sugars: 1g
Day 3: Greek Salad Cups
Ingredients:
- 1/2 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 cup feta cheese, crumbled
- 2 tbsp olive oil
- 1 tsp lemon juice
- Salt and pepper to taste
- Romaine lettuce leaves for serving
Instructions:
- Mix tomatoes, cucumber, and feta in a bowl.
- Whisk together olive oil, lemon juice, salt, and pepper. Pour over the vegetable mix.
- Serve the salad in romaine lettuce leaves as cups.
Nutritional Content:
- Calories: 250
- Total Fat: 20g
- Carbs: 10g
- Protein: 6g
- Sugars: 5g
Day 4: Coconut and Almond Muffins
Ingredients:
- 1 cup almond flour
- 1/2 cup shredded coconut (unsweetened)
- 2 eggs
- 1/4 cup coconut oil
- 1/2 tsp baking soda
- Pinch of salt
Instructions:
- Preheat oven to 350°F (175°C).
- Mix all ingredients in a bowl until well combined.
- Pour the mixture into muffin tins and bake for 20 minutes or until golden.
- Let cool before serving.
Nutritional Content:
- Calories: 150 per muffin
- Total Fat: 12g
- Carbs: 5g
- Protein: 6g
- Sugars: 1g
Day 5: Spinach and Kale Juice
Ingredients:
- 1 cup spinach
- 1 cup kale
- 1/2 cucumber
- 1 green apple (optional for a hint of sweetness)
Instructions:
- Juice all ingredients in a juicer.
- Serve immediately.
Nutritional Content (without apple):
- Calories: 50
- Total Fat: 0.5g
- Carbs: 10g
- Protein: 4g
- Sugars: 1g
Day 6: Turkey and Avocado Wraps
Ingredients:
- 4 turkey slices
- 1 ripe avocado, sliced
- 4 large lettuce leaves (like iceberg or romaine)
- 1 tbsp mustard (optional)
Instructions:
- Lay out the lettuce leaves. Place a turkey slice on each.
- Add avocado slices, and a dab of mustard if desired.
- Roll up the lettuce leaves to form wraps.
Nutritional Content:
- Calories: 210
- Total Fat: 15g
- Carbs: 8g
- Protein: 12g
- Sugars: 2g
Day 7: Broccoli and Cauliflower Hash
Ingredients:
- 1/2 cup broccoli, finely chopped
- 1/2 cup cauliflower, finely chopped
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions:
- In a skillet, heat olive oil. Add the chopped broccoli and cauliflower.
- Cook until the vegetables are golden and crispy.
- Season with salt and pepper before serving.
Nutritional Content:
- Calories: 140
- Total Fat: 10g
- Carbs: 10g
- Protein: 4g
- Sugars: 3g
Shopping List: (Note: Prices are average estimates and can vary.)
- Tomatoes (8): $4
- Pesto (1 jar): $4
- Hemp Seeds (1 pack): $6
- Coconut Milk (1 can): $2
- Cherry Tomatoes (1 pack): $3
- Cucumber (4): $4
- Feta Cheese (1 pack): $4
- Romaine Lettuce (1 pack): $3
- Almond Flour (1 pack): $6
- Shredded Coconut (1 pack): $3
- Coconut Oil (1 jar): $5
- Spinach (1 bag): $2.50
- Kale (1 bag): $2.50
- Green Apple (4): $4
- Turkey Slices (1 pack): $5
- Avocado (4): $5
- Broccoli (1 head): $2
- Cauliflower (1 head): $3
- Olive Oil (1 bottle, if not from week 2): $5
Total Estimated Cost: $65.50
Again, prices are average estimates and will vary based on location, season, and store. Adjustments may be needed based on local prices. It’s always a good idea to check local store ads or promotions for current prices.