Madison Roland

Calcium 162 mg

Mrs. Foster
Food for Life
8 September 2015

Breakfast: Vegetable
Omelet
2/3 cup frozen whole-kernel corn,
thawed
1/2 cup chopped zucchini
3 tablespoons chopped green onions
1/4 teaspoon salt
2 tablespoons water
1/4 teaspoon black pepper
3 large egg whites
1 large egg
2 tablespoons shredded smoked
Gouda cheese

Nutritional Information:
Calories 281
Calories from fat 33 %
Fat 10.3 g
Satfat 4.3 g
Protein 24.8 g
Carbohydrate 25.3 g
Fiber 4.2 g
Cholesterol 229 mg
Iron 2.1 mg
Sodium 947 mg

Heat a small saucepan over

medium-high heat. Coat pan
with cooking spray. Add corn,
zucchini, onions, and 1/8
teaspoon salt to pan; saut 4
minutes or until vegetables
are crisp-tender. Remove from
heat.
Heat a 10-inch nonstick skillet
over medium-high heat.
Combine 1/8 teaspoon salt,
water, pepper, egg whites,
and egg, stirring well with a
whisk. Coat pan with cooking
spray. Pour egg mixture into
pan; cook until edges begin to
set (about 2 minutes). Gently
lift the edges of omelet with a
spatula, tilting pan to allow
uncooked egg mixture to
come in contact with pan.
Spoon corn mixture onto half
of omelet; sprinkle corn
mixture with cheese. Loosen
omelet with a spatula, and
fold in half over corn mixture.

Cook 2 minutes or until the

cheese melts. Carefully slide
omelet onto a plate.

Cholesterol 76 mg
Iron 2.9 mg
Sodium 529 mg
Calcium 104 mg

Lunch: Chicken Salad

Sandwich
3 cups chopped roasted skinless,
boneless chicken breasts (about 3/4
pound)
1/3 cup chopped green onions
1/4 cup chopped smoked almonds
1/4 cup plain fat-free yogurt
1/4 cup light mayonnaise
1 teaspoon chopped fresh rosemary
1 teaspoon Dijon mustard
1/8 teaspoon salt
1/8 teaspoon freshly ground black
pepper
10 slices whole-grain bread

Nutritional Information:

Calories 360
Calories from fat 29 %
Fat 11.6 g
Satfat 2.1 g
Protein 33.6 g
Carbohydrate 29.9 g
Fiber 4.4 g

Combine first 9 ingredients,

stirring well. Spread about 2/3
cup of chicken mixture over
each of 5 bread slices, and top
with remaining bread slices.
Cut sandwiches diagonally in
half.

Protein 23 g
Carbohydrate 37 g
Fiber 6 g
Cholesterol 143 mg
Iron 4 mg
Sodium 462 mg
Calcium 125 mg

Dinner: Spinach and

Quinoa Salad with Shrimp
3/4 cup water
1/2 cup uncooked quinoa, rinsed and
drained
1/4 teaspoon kosher salt, divided
1/2 pound medium shrimp, peeled and
deveined
1/2 teaspoon freshly ground black
pepper, divided
1 1/2 tablespoons extra-virgin olive oil
3 tablespoons fresh lemon juice
1 teaspoon chopped fresh dill
1/4 teaspoon honey
2 cups fresh baby spinach leaves
1 cup thinly sliced English cucumber
1/2 cup thinly sliced radish
1/2 cup sugar snap peas, thinly sliced

Nutrition Information:
Calories 367
Fat 14.4 g
Satfat 1.9 g

Combine 3/4 cup water,

quinoa, and 1/8 teaspoon salt
in a small saucepan; bring to
a boil. Cover, reduce heat,
and simmer 12 minutes or
until liquid is absorbed and
quinoa is tender. Cool quinoa
mixture slightly.
Heat a large skillet over
medium-high heat. Coat pan
with cooking spray. Sprinkle
shrimp with remaining 1/8
teaspoon salt and 1/4
teaspoon pepper. Add shrimp
to pan; cook 2 minutes on
each side or until done.
Combine remaining 1/4
teaspoon pepper, oil, lemon
juice, dill, and honey in a large
bowl, stirring with a whisk.
Add quinoa, shrimp, spinach,
and remaining ingredients;
toss gently to combine.

The Vegetable Omelet is considered nutritious because it is

made of a variety of vegetables that vary in taste, color, and
texture; therefore the omelet is aesthetically nutritious. The meal
has yellows and greens, and the temperature is warm. The omelet
contains eggs and vegetables which contains food from two different
food groups. The meal if filling, so after you eat it you will not be
hungry. The omelet is properly portioned.
The Chicken Salad Sandwich is also a nutritious meal, similar to
the omelet, it varies in taste, color, and texture. Unlike the omelet,
the sandwich is to be eaten cold. The meal contains meats, dairy,
and grains. Chicken is a healthy meat because it does not contain a
lot of fat, the total fat of the sandwich is only 11 grams.
The Spinach and Quinoa Salad with Shrimp is a nutritious meal
as well. The salad is balanced with vegetables and meat. The meal
is also aesthetically pleasing because there are multiple colors,
flavors, and textures. The salad is a mixture of temperatures, the
salad itself should be eaten cold, but the shrimp is warm.
The meals I have planned should satisfy ones taste buds as
well as pleasing their body in a nutritious way. All three meals are