Using brown rice will give us about four times more fibre and magnesium than white rice, and also about two times more iron. If this dish were to be survey with a side salad it could essentially meet all of the foods in the nutrition guide.
Monday: Pasta & Chicken Salad
Lemon juice and fresh basil add plenty of flavour with adding extra fat. And of course, this dish would be made with whole-wheat pasta of vegetable pasta.
Tuesday: Fried Rice with Tofu & Vegetables
Tofu is a complete protein and a great alternative for meat. Soy can lower cholesterol (known problem in my family) and risk of heart disease.
Wednesday: Greek Salad Pita Wraps
Fresh tomatoes and peppers offer a burst of vitamin C and A, and for extra protein we could throw in some grilled chicken; also the feta cheese would offer our basic need of calcium.
Thursday: Frittata Florentine
This dish served with a small whole-grain bun and a green salad would really be healthy way to end the day.
Friday: Maple Baked Salmon Almonds
Salmon is loaded with omega-3s and almonds contain vitamin E. Served with steamed vegetables, and you have got your self meal!
Saturday: Chicken Burger with Fruit Salsa
Top this burger with romaine lettuce over iceberg. Romaine has almost 12 times more beta-carotene and 9 times more calcium.
Eating healthy shouldn't be a burden! It should be something that we can enjoy. Who says you can't have a chicken burger once in a while? Knowing the right things, and it is still healthy.
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