BREAKFAST

Oats have a well-balanced nutritional composition, and

one serving (30 grams) of oats contains 117 calories. By
weight, raw oats are 66% carbohydrates, 17% protein, 7%
fat and 11% fiber.

Calories in Low-Fat Milk (1% fat)

Nutritional Benefits of the Strawberry. The tiny strawberry is packed with vitamin C, fiber,
antioxidants, and more. ... They are among the top 20 fruits in antioxidant capacity and are a
good source of manganese and potassium. Just one serving --
about eight strawberries -- provides more vitamin C than an
orange.
 LUNCH
Chicken and Rice Salad with Ginger-Sesame Dressing

For the salad:

1 ½ cups brown rice
2 boneless skinless chicken breasts, cooked and shredded
1 red bell pepper, chopped
1 large carrot, shredded
6 green onions, sliced
2 tbsp. chopped fresh cilantro
½ cup dry-roasted peanuts
For the dressing:
3 ½ tbsp. lime juice
2 tbsp. extra virgin olive oil
2 ½ tsp. sesame oil
2 tsp. low-sodium soy sauce
1 tsp. minced fresh ginger
2 cloves garlic, minced or pressed
⅛ tsp. crushed red pepper flakes
Brown Rice
B vitamins, which are involved in many biological functions;
Folate (folic acid), a B vitamin that helps the body form new cells and can prevent certain
birth defects;
Iron, a mineral that the body uses to carry oxygen in the blood;
Magnesium, a mineral that is involved in more than 300 biological functions
Chicken Breast
Three ounces of rotisserie chicken provides 170 calories, 1 gram of carbohydrate, 11 grams
of fat, and 15 grams ofprotein. One medium fried chicken breast provides 364 calories, 34
grams of protein, 13 grams of carbohydrate, 18 grams of fat, and 697 milligrams of sodium
Red and Yellow Bell Peppers
Serving Size: 1 medium. Calories: 50. ...
Vitamin C. Red Pepper Amount: 152 mg. Daily Value: 253% ...
 Vitamin B6. Red Pepper Amount: .3 mg. Daily Value: 17% ...
Folate. Red Pepper Amount: 54.7 mcg. Daily Value: 14% ...
Potassium. Yellow Pepper Amount: 394 mg. Daily Value: 11%
Manganese. Yellow Pepper Amount: .2 mg. Daily Value: 11%

Carrots
Carrots are a good source of several vitamins andminerals, especially vitamin A (from beta-
carotene),biotin, vitamin K (phylloquinone), potassium andvitamin B6. Vitamin A: Carrots are
rich in beta-carotene, which is converted to vitamin A in the body.
Onions
Raw onions are very low in calories, with only 40 calories per 100 grams (3.5 oz).
By fresh weight, they are 89% water, 9% carbsand 1.7% fiber, with tiny amounts of protein
and fat.
Health benefits of cilantro leaves (coriander) Cilantro herb is very low in calories and
contains no cholesterol. However, its deep-green leaves possess good amounts
of antioxidants, essential oils, vitamins, and dietary fiber, which may help reduce LDL or
"bad cholesterol" levels in the blood.
Dry-roasted peanuts
Each 1.5-ounce serving of unsalted dry- or oil-roasted peanuts contains approximately 21
grams of total fat per serving, including around 3 grams of saturated fat. The nuts also
contain carbohydrates, including beneficial dietary fiber.
Lime juice
Lime juice contains other important micronutrients in lesser amounts,
including calcium, magnesium,potassium, phosphorus, vitamin A and B vitamins.
Nutrient Composition of Extra Virgin Olive Oil
 Saturated fat: 13.8%.
 Monounsaturated fat: 73% (most of it the 18 carbon long oleic acid).
 Omega-6: 9.7%.
 Omega-3: 0.76%.
 Vitamin E: 72% of the RDA.
 Vitamin K: 75% of the RDA.

Sesame seed oil

Sesame seeds are an excellent source of copper, a very good source of manganese, and a
good source of calcium, phosphorus,magnesium, iron, zinc, molybdenum, vitamin B1, selenium
and dietary fiber.
 Low sodium soy sauce
1g Carbs
(1g net carbs)
0g Fat
1g Protein
10 Calories

Ginger
One-fourth cup of ginger contains 19 calories, 0.2 grams offat, 0.4 grams of protein and 4.3
grams of carbohydrate, including 0.5 grams of fiber. A more common serving size of 1 teaspoon
contains only 2 calories, and is half of the recommended limit for daily ginger consumption.
Crushed Red Pepper Flakes
 tsp (1.8g )
 Calories from Fat 2.8. Calories 5.7.
 0% Total Fat 0.3g.
 0%
 0% Cholesterol 0mg.
 0% Sodium 0.5mg.
 1% Potassium 36mg.
 0% Total Carbohydrates 1g.