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1 cup cooked quinoa. Evening Snack (141 calories) ¾ cup sliced carrots. ¼ cup hummus. Daily Totals: 1,819 calories, 81g fat, 115g protein, 167g carbohydrate, 35g fiber, 2,093mg sodium.
Breakfast (232 calories) 1 cup of 90-second heat-and-eat quinoa. 1 egg cooked in olive oil. 1/2 cup sliced tomato. Morning snack (441 calories) 1 apple. 2 oz of cashews.
Although a 100 g (3 + 1 ⁄ 2 oz) serving of cooked quinoa increases to 72% water, most nutritional evaluations are reduced, such as, 21% carbohydrates, 4% protein, and 2% fat, [31] and the food energy of cooked quinoa is reduced to 503 kJ (120 kcal).
3 oz. cooked chicken breast. 1 medium banana. P.M. Snack (170 calories) ... (559 calories) 1 serving Pesto Chicken Quinoa Bowls. ... Make it 2,000 calories: Add 1 cup low-fat plain kefir to lunch ...
1 serving Garlic Green Beans. ⅓ cup cooked brown rice. ... (575 calories) 1 serving Quinoa, ... (184 calories) ½ cup low-fat plain Greek yogurt. 1 medium pear.
2 cup cherry tomatoes – tossed with olive oil and salt and roasted for 20 minutes at 450 degrees. 4 cup baby spinach leaves; 1 / 4 cup feta cheese; 1 cup cooked quinoa; 1 tbsp balsamic vinegar; 1 tsp Dijon mustard; 1 / 2 tsp minced garlic; 4 tbsp olive oil
Beans, kidney, canned, 1 ⁄ 2 cup 45 8 Quinoa, cooked, 1 cup 43 8 Milk, 1% fat, 1 cup 43 8 Yogurt, vanilla, nonfat, 1 cup 38 7 Brussels sprouts, boiled, 1 ⁄ 2 cup 32 6 Broccoli, chopped, boiled, drained, 1 ⁄ 2 cup 31 6 Cottage cheese, nonfat, 1 cup 26 5 Tuna, white, canned in water, drained in solids, 3 oz (85 g) 25 5 Peanuts, dry roasted ...
Lunch (471 calories) 1 serving Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce. P.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl. ... 1 cup cooked whole-wheat egg noodles.
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