Breakfast: Egg white omelet with mushrooms and spinach (you can add salsa to make it a little spicy)
Whole wheat toast w/fresh fruit preserve
Sliced melon
Lunch: Italian tuna (no mayo) on a bed of greens with asparagus, hearts of palm, tomato (use balsamic vinegar, olive oil, and fresh squeezed lemon)
Snack: Sliced apple with 1 tsp of peanut or almond butter
Dinner: Whole wheat spaghetti with turkey meatballs (adapted from Food and Wine)
5tbsp extra virgin olive oil
3/4 finely chopped onion, 4 garlic cloves minced, 1 small celery chopped, 1 small carrot grated,
2 28oz cans whole plum tomatoes with juice crushed
1/4 cup chopped basil
Salt and pepper
2 tbsp bread crumbs
2 tbsp low fat milk
1 egg white
1 tbsp chopped oregano
1 lb ground turkey
grated Parmesan cheese for serving
In a medium casserole, heat 2 tbsp oil until shimmering. Add 1/2 cup onion, 3 minced garlic, along with celery and carrots and cook until soft, not brown. Add cans of tomatoes (along with the juices) and all but 1 tsp of basil, season with salt and pepper, and bring to a simmer. Cook over low heat for 1 hr and stir occasionally.
In a small bowl, heat 1 tsp olive oil, and add remaining onion and garlic and cook until soft. Transfer to a medium bowl and cool. Stir in breadcrumbs, milk and egg white. Add oregano, salt, pepper, and basil. Add ground turkey and knead until combined. Roll into balls and place on baking sheet and refrigerate for 1 hr.
In a large non-stick pan, heat oil and add meatballs and cook, turning, until browned and cooked thru. Using a slotted spoon, transfer to paper-towel lined plate. Add the meatballs to the sauce and simmer over low heat.
In a large pot of boiled water, cook the pasta. Serve the meatballs onto of the pasta and add cheese to taste.
Serve with mixed greens and sliced tomatoes
Dessert: Mixed berries
Remember to drink water!!!
