Estimated Plan Total: 985 calories
For breakfast we'll start with yogurt with fruitand have orange slices on the side. For lunch, we have cheese quesadilla with sour creamwith a side of raisins. And for dinner, go with seasoned pork chopsand a instant brown rice.

Yogurt with Fruit with Orange Slices

Yogurt with FruitOrange Slices
Yogurt with Fruit

Place yogurt in a bowl. Top with sliced strawberry and 1/2 cup of blueberries.

(1 cup) (245 g) Yogurt, Pln, Lofat, 12 Grams Prot Per 8 Oz (x 1)
1 Medium Strawberry (x 1)
(1 cup) (148 g) Blueberries- Fresh (x 0.5)

Orange Slices

Slice up a medium size orange.

1 Medium Orange (x 1)

Cheese Quesadilla with Sour Cream with Raisins

Cheese Quesadilla with Sour CreamRaisins
Cheese Quesadilla with Sour Cream

Heat nonstick skillet over medium heat. Place whole wheat tortilla in pan. Cover one half with light cheese blend. Fold in half and press down lightly. When cheese is melted and bottom is lightly browned flip over. When other side is lightly browned remove from heat. Cut into slices and service with 1 tablespoon of sour cream (optional).

(.25 cup) (59 ml) Cheese, Shredded Light Mozza-Cheddar - Kraft (x 1)
One Tortilla La Tortilla Factory Tortillas Whole Wheat Original 7 Inch Low Carb (x 1)
(1 tbsp) (15 ml) Sour Cream, Fat Free (Lucerne) (x 1)

Raisins

A simple box of store bought raisins.

1 Small Box Raisins (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)