Kenice's Kuisine: Lunch Wraps

Quick Calorie Guide (All items are measured raw)

3 oz lean steak = 160
4 oz shrimp = 112
4 oz lobster = 111
4 oz crab or krab = 115
4 oz Mahi Mahi = 100
4 oz extra lean ground turkey = 120
3.5 oz 95%lean ground beef = 163
3.5 oz lean beef roast = 161
3.5 oz chicken breast = 164
3,5 oz albacore tuna = 122
1 link Costco Chicken & Apple Sausage = 110
4 oz Costco pork roasts = 100
3 apricots = 50; 6 dried halves = 51
2 plums = 61
1 meduim peach = 38
1/2 grapefruit = 32
1 small orange = 45
1 C strawberries, halved = 49
1 small apple = 55
1 C eggplant, cubed = 20
1 C bell peppers, sliced = 18
1 C mushrooms, sliced = 15
1 C spinach = 7
1 C zucchini, sliced = 18
1 C grean beans = 34
1 C cabbage, shredded = 17
1 stalk celery = 6
1 medium tomato = 22
1 C radishes, sliced = 19
1 C cucumber, sliced = 14
1 C asparagus = 27
1 C lettuce, shredded = 8
1 C broccoli, chopped = 31

Sunday, July 12, 2009

Lunch Wraps

Here are some quick lunch ideas that are great for toting to work too.

Turkey Asparagus Wraps

Turkey slices* wrapped around pickles asparagus (found at Costco)

Cucumber slices

Fruit of choice

*I've used low fat ham slices as well. Just get brands with little or no sugar!

Chicken Tender Wraps

4 oz grilled chicken* cut into slices

Wrap in Romaine lettuce leaves with tomato slices and pickles

Fruit of choice

Hamburgers

4 0z of extra lean ground turkey or 3 oz extra lean ground beef

pickles

splash of ketchup

mustard

tomato slices

lettuce

choice of fruit

Form the meat into a pattie and grill until well done. Top with pickles, ketchup, mustard, and tomatoes. Wrap in lettuce leaves. Serve with fruit, and cucumbers or celery.

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Kenice's Kuisine

This is a simple little blog of the recipes that I came up with during our HCG Diet. They work for any weight loss/ weight management diet. The recipes are portioned for the HCG Diet. On a regular diet you'd need to double the portions for the meal. Please don't try to eat 500 calorie diet without the HCG!

The HCG Diet plans vary a little. I went with the food list below, allowing 2 vegetables, 3-4 oz of meat, and 1 fruit per meal (2 meals per day). I did not count the trivial amounts of onion, garlic, and jalapenos used for seasoning as a vegetable serving. It is included in the calorie count. I also rarely used the starch as an item and used the calories for vegetables instead. I tried to keep the meat calories between 100-120 calories, the fruit around 50 calories, and the vegetables between 80-100, totaling 250 per meal.

Email me any recipes that you come up with that you would like to share, and I'll post them as well.

kenicewhitaker@gmail.com

Enjoy and good luck on your health goals!

Kenice's Kuisine

Quick Calorie Guide (All items are measured raw)

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Sunday, July 12, 2009

Lunch Wraps

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Kenice's Kuisine

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