Overnight Oats and Cereal Breakfast


Yes Kobi, it’s a ruff life. But don’t worry, today for breakfast we will be having some vanilla coconut fig overnight CFOs and cereal and fresh fruit!20140225-165623.jpg

And just like that, Kobi jumped up and ran downstairs!

Just kidding, he stayed laying in bed a little longer as I got ready for my day. Here’s what was served:

1 Coconut Vanilla Fig Overnight CFO  [4 fats, 1 fruit, 2 grains, 3 proteins]

1/2 cup Barbara’s Puffins Cereal [1 grain] 

1/2 banana [1 fruit]

1 cup berries [1 fruit]

1 cup fortified soy milk [1 dairy]


Mexican Black Bean Burrito

2.5 fats, 2 grains, 2 proteins, 2 vegetables


Well well what do you know, more snow in the forecast! All morning I was dreaming of laying on the beach. The sun radiating above as I dug my toes into the warm sand. Ahhh, the good life.


Then I snapped back to reality.

Since I can’t lay in an all-inclusive resort, I decided to bring some Mexican flavors up north. I filled my burrito with none other than the black bean. Black beans are packed with fiber, and according to the Journal of Agricultural and Food Chemistry, they also have more antioxidant activity than other beans to fight against cancer and the aging process.

Would you look at that! I went to Mexico and came back younger using the recipe below:

1/2 cup drained black beans [1 grain, 1 protein]

1/4 cup corn [1/2 grain]

2 cup vegetables (I used onions, tomatoes, peppers)  [2 vegetables]

1 tsp. olive oil [1 fat]

1 whole grain tortilla [1 grain, 1/2 fat, 1 protein]

1/5 avocado [1 fat]

1/2 lemon

GARNISH: slice of lemon, cilantro, spinach

SPICES: chili powder, paprika, cumin, oregano, chile pepper, garlic powder
*use all, some, or none depending on your preference

>>Heat oil in a skillet and brown chopped vegetables. Add corn, black beans, and spices. Squeeze about 1 tbsp. lemon juice over mixture. Serve on whole grain tortilla with spinach, cilantro and avocado.

Teriyaki Tofu Quinoa Stir Fry Dinner




2 oz baked tofu- teriyaki flavor [1 protein, 1 fat]

1 cup quinoa [1 protein, 2 grain]

2 cups vegetables [2 vegetables]

1 tsp oil [1 fat]

1/4 cup hummus [1 protein, 1 fat]

1/4 cup greek yogurt [1 protein]

1/2 cup Kashi Go Lean Crunch [1 grain]

1 cup berries [1 fruit]

1/2 tbsp almond butter [1 fat]

1 apple [1 fruit]

1 cup fortified soy milk [1 dairy]

Sweet Potato Gnocchi Lunch





80g whole wheat sweet potato gnocchi [2 grain, 1/2 protein]

2 tbsp sour cream [1 fat]

2 tbsp raisins [1 fruit]

1 tsp coconut oil [1 fat]

1 cup berries [1 fruit]

1/2 cup greek yogurt [2 protein]

1/2 cup Kashi Go Lean Crunch cereal [1 grain, 1/2 protein, 1/2 fat]

1 tbsp almond butter [1 protein, 1 fat]

2 cups fresh vegetables [2 vegetables]

1 cup omega-3 fortified soy milk [1 dairy]