Menu Day 4 - Heavyweight

BREAKFAST: 1/2 cup rolled oats with 1/4 cup 1% milk and 1 teaspoon brown sugar, 4 turkey sausage links

• 462 calories, 43g protein, 22g fat, 19g carbs

SNACK 1: 1 1/2 cups 1% cottage cheese, 1 peach

• 284 calories, 43g protein, 4g fat, 19g carbs

LUNCH: Tuna sandwich on multigrain bread

• 417 calories, 35g protein, 5g fat, 58g carbs

SNACK 2: 1 1/2 cups 1% cottage cheeee, 1 cup 1% milk

• 338 calories, 50g protein, 6g fat, 21g carbs

DINNER: 1 serving of Roasted Salmon with Goat Cheese, 1/2 cup Green Beans

• 484 calories, 41g protein, 32g fat, 8g carbs

ROASTED SALMON WITH GOAT CHEESE

Serves 4

4 6-to 7 ounce salmon fillets, 2 tablespoons olive oil, 1 tablespoon lemon juice, 1/4 teaspoon salt, 1/4 teaspoon black pepper, 1 garlic clove, 4 ounces goat cheese @ room temp., 1 tablespoon Italian seasoning.

Combine lemon juice, oil, salt, pepper & garlic in a baking dish and add fish. Coat fish and refrigerate for a minimum of 15 minutes. Preheat oven to 450 and line a baking sheet with foil thats sprayed with cooking spray. Place fish, skin down on baking sheet and cook for 9 to 12 minutes. Remove from oven and remove skins. In a small bowl mix Goat cheese and Italian seasoning. Place 2 tablespoons of the mixture on top of each fillet. Sautee Green Beans in olive oil.