A Healthy Breakfast, Lunch, and Dinner Menu

An entire day's menu that's healthy, low calorie, and low carb. All from http://www.diabeticlivingonline.com  Which is full of great ideas and healthy recipes! The link to each recipe is listed with the recipe.

Breakfast:

Scrambled Eggs with Sausage
MAKES: 2 servings
SERVING SIZE: 1 English muffin half and 1-1/2 cups egg mixture
CARB GRAMS PER SERVING: 16

    Nonstick cooking spray
    2 eggs
    2 tablespoons reduced-sodium chicken broth
    Pinch ground black pepper
    1 ounce cooked turkey sausage, sliced
    1/4 cup cherry tomatoes, quartered
    2 tablespoons finely shredded reduced-fat cheddar cheese
    1 whole grain English muffin, halved and toasted

1. Coat a large nonstick skillet with cooking spray. Preheat skillet over medium heat.

2. In a medium bowl, use a whisk or rotary beater to beat together eggs, broth, and black pepper; stir in sliced sausage.

3. Pour egg mixture into hot skillet. Cook over medium heat, without stirring, until mixture begins to set on the bottom and around edges.

4. With a spatula or a large spoon, lift and fold the partially cooked egg mixture so the uncooked portion flows underneath. Continue cooking over medium heat until almost set; add tomatoes and cheese. Cook about 1 minute more or until egg mixture is cooked through but is still glossy and moist.

5. Serve over toasted English muffin halves. Makes 2 servings (1 English muffin half and 1-1/4 cups egg mixture per serving)

Nutrition Facts Per Serving:

    Servings Per Recipe: 2
    Calories: 198
    Protein(gm): 14
    Carbohydrate(gm): 16
    Fat, total(gm): 9
    Cholesterol(mg): 231
    Saturated fat(gm): 3
    Monosaturated fat(gm): 3
    Polyunsaturated fat(gm): 2
    Dietary Fiber, total(gm): 2
    Sugar, total(gm): 4

http://www.diabeticlivingonline.com/recipe/pork/scrambled-eggs-with-sausage/

Lunch:

Hot Wing Salad
MAKES: 1 servings
CARB GRAMS PER SERVING: 13

    1/2 of a heart of romaine, sliced
    3/4 cup coarsely chopped cooked chicken breast
    2 tablespoons Buffalo wing sauce,* such as Wing Time® brand
    1 21 gram wedge light blue cheese, such as Laughing Cow® brand, crumbled
    1/4 teaspoon cracked black pepper
    1 tablespoon bottled fat-free blue cheese salad dressing
    1 teaspoon fat-free milk
    1 stalk celery, cut into 4 sticks

1. Arrange romaine on a plate or in a bowl. In a small microwave-safe bowl combine chopped chicken and wing sauce. Microwave on 100 percent power (high) for 40 to 50 seconds or until heated through. Spoon chicken mixture over romaine. Top with crumbled cheese and pepper. In a small bowl combine salad dressing and milk; drizzle over salad. Serve with celery sticks.

Nutrition Facts Per Serving:

    Servings Per Recipe: 1
    Calories: 297
    Protein(gm): 37
    Carbohydrate(gm): 13
    Fat, total(gm): 10
    Cholesterol(mg): 99
    Saturated fat(gm): 3
    Monosaturated fat(gm): 1

http://www.diabeticlivingonline.com/recipe/hot-wing-salad/

Dinner:

Shrimp Po' Boys
SERVING SIZE: 1 sandwich YIELD: 4 sandwiches
CARB GRAMS PER SERVING: 22

    1 1/4 pounds fresh or frozen large shrimp in shells
    1/3 cup light tub-style cream cheese, softened
    1 tablespoon fat-free milk
    1/2 cup finely chopped celery (1 stalk)
    1/2 cup jarred roasted red sweet peppers, drained and chopped
    2 green onions, thinly sliced
    1 teaspoon Cajun seasoning
    2 teaspoons canola oil
    4 1/2-inch slices French bread, toasted
    3 cups torn or shredded romaine lettuce
    Snipped fresh parsley (optional)

1. Thaw shrimp, if frozen. Peel and devein shrimp. Rinse shrimp; pat dry with paper towels. Set aside. In a small bowl, combine cream cheese and milk, stirring until smooth. Stir in celery, roasted red peppers, and green onions. Set aside.

2. In a medium bowl, combine shrimp and Cajun seasoning; toss to coat. In a large nonstick skillet, heat oil over medium-high heat. Add shrimp; cook for 3 to 4 minutes or until opaque, stirring occasionally. Remove from heat.

3. Divide bread slices among four serving plates. Top with cream cheese mixture, lettuce, and shrimp. If desired, sprinkle with snipped parsley. Makes 4 sandwiches

Nutrition Facts Per Serving:

    Calories: 280
    Protein(gm): 29
    Carbohydrate(gm): 22
    Fat, total(gm): 8
    Cholesterol(mg): 182
    Saturated fat(gm): 3
    Monosaturated fat(gm): 2
    Polyunsaturated fat(gm): 2
    Dietary Fiber, total(gm): 2
    Sugar, total(gm): 3

http://www.diabeticlivingonline.com/recipe/seafood/shrimp-po-boys/