Non-Fat Greek Yogurt with Toast with Butter

Non-Fat Greek YogurtToast with Butter
Non-Fat Greek Yogurt

Any brand will do and nutritional information may vary by brand.

(8 oz) (227 g) Chobani Greek Yogurt Plain 0% Non Fat All Natural (x 1)

Toast with Butter

Toast one slice of bread. Spread with butter.

(1 oz) (28.35 g) Bread, Rye (x 1)
1 Pat Butter, Pat (x 1)

Turkey Sandwich with Lettuce and Tomato with Side Salad with Egg

Turkey Sandwich with Lettuce and TomatoSide Salad with Egg
Turkey Sandwich with Lettuce and Tomato

Lay out two pices of whole wheat bread. Spead one tbsp of mayonnaise on one slice of bread. Place 3 slices of turkey lunch meat slices, 2 slices of tomato and one cup of iceburg lettuce on remaining slice of bread. Put both slices of bread together.

1 serving (33.33g) Turkey Breast Meat (x 3)
1 tbsp (14.6g) Mayonnaise, Red-Cal Or Diet, Chol-Free (x 1)
2 thick slices Tomato (x 1)
1 cup, shredded or chopped (55g) Lettuce, Iceberg (x 1)
2 Weight Watchers Bread 100% Whole Wheat (x 1)

Side Salad with Egg

Chop up 1 hardboiled egg and distribute over lettuce. Drizzle Balsamic Vinaigrette over salad for added flavor.

(.5 cup) (17.5 g) Salad Leaves; Mixed Lettuce (x 1)
One Egg Hard Boiled (x 1)
(1 tbsp) (15 ml) Vinaigrette; Balsamic, Preprepared (x 1)

Seasoned Pork Chops with Instant Brown Rice

Seasoned Pork ChopsInstant Brown Rice
Seasoned Pork Chops

Lightly grease a large frying pan with non-stick spray. Heat the pan. Temperature will depend on the thickness of the chops. For thin chops use med-high heat. For thicker chops use medium heat. Brush pork chops with a thin coat of olive oil. Lightly sprinkle the pork chops with each of the seasonings. Flip and repeat on the other side. Place in the frying pan until browned on one side (usually about 7-12 minutes). Flip and cook until other side is browned.

(4 oz) (113 g) Pork Chops Boneless (x 1)
(1 tsp) (5 ml) Olive Oil (x 0.5)
(1 tsp) (5 ml) Season Salt (x 1)
(1 tsp) (2.8 g) Garlic Powder (x 0.25)
(1 tsp) (2.4 g) Onion Powder (x 0.25)
(1 tsp) (2.1 g) Pepper, Black (x 0.25)
One Serving Pam Cooking Spray (x 1)

Instant Brown Rice

Combine rice, water and butter in a saucepan. Bring to a boil. reduce heat (medium-low to medium) and cover. Simmer 10-12 minutes or until water is absorbed. Fluff with fork and serve.

.25 Cup Dry (1 cup) (237 ml) Rice - Uncle Ben's Instant Brown Rice (x 1)
1 Pat Butter, Pat (x 1)