#tablespoon raspberry

[mariedean]

Shark Cupcakes These blue cupcakes with berry flavor pay homage to shark week.

[palmeramirah]

Sauces and Condiments - Spicy Raspberry Balsamic Dressing Balsamic vinaigrette is given a different look in this recipe with the insertion of sesame oil, cayenne pepper, and raspberry preserves.

[sorayaschrijft]

Side Dish Recipe

Sesame oil, cayenne pepper, and raspberry preserves give the traditional balsamic vinaigrette a new look in this recipe.

[dtmtrends]

Spicy Raspberry Balsamic Dressing Recipe Sesame oil, cayenne pepper, and raspberry preserves give the traditional balsamic vinaigrette a new look in this recipe.

[rucysims]

Spicy Raspberry Balsamic Dressing Balsamic vinaigrette is given a different look in this recipe with the insertion of sesame oil, cayenne pepper, and raspberry preserves. 1/2 teaspoon onion powder, 1/4 teaspoon dry mustard, 1 tablespoon raspberry preserves, 1/4 teaspoon cayenne pepper, 1/2 teaspoon ground black pepper, 1/4 cup balsamic vinegar, 1/2 cup olive oil, 1 tablespoon sesame oil, 1/2 teaspoon salt

[secretsixdaily]

Shark Cupcakes These berry-flavored cupcakes are dyed blue in homage to shark week.

[kirstenrivera]

Fresh Raspberry Sauce Chef John's recipe for raspberry sauce is simple to prepare, incredibly tasty, and ideal for serving with ice cream, cheesecake, or chocolate cake.

[identifierexpected]

Eskimo Cubes for Summer Recipe

Three different melons are liquefied with strawberries and raspberries for this refreshing treat from the freezer.

[smash-pansy]

Fresh Raspberry Sauce This raspberry sauce recipe by Chef John is easy to make, refreshingly delicious, and perfect for topping ice cream, cheesecake, or chocolate cake!

[hellioncat]

Recipe for Coconut Raspberry Smoothie This coconut raspberry smoothie, with pecans, banana, and flax meal, is a hearty way to start the day and is paleo-friendly! 1 tablespoon flax seed meal, 2 tablespoons pecan halves, 1 date pitted, 1 tablespoon coconut oil, 1 cup frozen raspberries, 16 fluid ounces water, 2 bananas broken into chunks

[henryjefferson]

Drinks - Coconut Raspberry Smoothie A filling way to start the day is with this coconut raspberry smoothie, which is also paleo-friendly and contains pecans, banana, and flax meal.

[wearseesnap]

Coconut Raspberry Smoothie A filling way to start the day is with this coconut raspberry smoothie, which is also paleo-friendly and contains pecans, banana, and flax meal.

[rice0spoon]

went to bed at around 18, and now im awake again at 03 o’ clock and have been since midnight. the only thing i can think about right now is that i desperately want lasagna for breakfast. but before that i gotta sleep… sad. very sad indeed.

[ratatouillewastakendammit]

Tomorrow, I promise

Pairing: Dabi x Reader

Summary: a good love-quirk fic for Touya <3

Warnings: slighttt smut; tbh just more suggestive; language; this was written super quickly

Word Count: 3.7k

“I promise I’m fine,” you offer Magne a smile as you attempt to wriggle out of her grasp.

It seems to be in vain, though, the older woman continuing to fuss around you with a huff.

Unfortunately, it had been like this for the entirety of your journey back to the League's hideout. Thanks to Kurogiri's portal, the trek had been short, but an overwhelming one nonetheless.

The mission that you had been given was simple.

Break into building; take files concerning hero whereabouts in said-building; leave.

As usual, it did not go that easily.

In your defense, your group, consisting of you, Spinner, Toga, Twice, and Magne, had taken out the guards fairly quickly, despite the fact that Shigaraki had severely underestimated the abundance of said forces.

"It's a holiday, you'll be fine."

Clearly, the man was having trouble believing his own words, considering Twice would've never been brought on a purely stealth-based mission.

So you had dealt with it accordingly, fully expecting a moderately high amount of security, even on a day that most of the company's workers had off.

What you hadn't expected was the wide-eyed receptionist coming in to do overtime.

The cries of pain and ferocity overpowering your senses were almost enough to distract from the quivering leg stuck out from behind a desk.

Although you were technically considered a villain, you had enough self-respect to leave innocent bystanders out of your groups attacks on hero society, especially those that were so blatantly under-payed and overworked that they had to come in on a national holiday.

Despite the fact that the worker looked like they were about to keel over from fear any moment, you were able to take them by the arm and usher them out amidst the storm of violence surrounding you both.

You almost did it without any mishaps, too.

But it was when Magne hurled one of the guards into the wall in front of you that it all happened. His body was flung into the panels with a sickening crunch, one that had you contemplating whether or not it came from the broken wood or an arm.

Regardless of that fact that you were part of the squad wreaking havoc on their workplace, the receptionist wrapped their arms around you with a fearful screech. Which would have been fine, if not for the flare of light flickering throughout the room as their pinky brushed your bare shoulder.

You had quickly pushed them out of the room without a word, ignoring the worried glances of some of your cohorts as you continued taking care of security.

Unsurprisingly, the worker had scurried off by the time you all had finished.

And while you continuously insisted that you neither felt nor noticed anything of significance, Magne was far from convinced.

"Spinner said he'll figure out who that was and if anything happens we can just go ask."

"And what if you're dead by tomorrow?" The redhead mumbled in exasperation. "You kids aren't immortal."

"Not a kid, and I'm pretty sure I would know if I was dying," You paused, hand on the hideout's door. "And please don't say anything to Shigaraki. He'll just get pissed off."

She sighed, but nodded, followed by twin salutes from Twice and Toga, the ones you were honestly the most worried about. Spinner, although loyal to the League, wasn't anywhere near Shigaraki's biggest fan, so you weren't all that concerned.

And speak of the devil, your fearless leader was immediately spotted at the bar, nursing some drink that you silently suspected was dashed with a few tablespoons of that new blue raspberry liquor you and Twice had found on sale.

Earlier statements of "who would drink that radioactive looking shit" seemed to be forgotten as he downed the drink and turned toward your group. "How'd it go?"

"Fine," you replied, taking out a small pile of folders from your pack and tossing them on the table.

Toga skipped past you and tossed herself on the couch. "It was boring."

The teen continued on about how Spinner wouldn't let her take one of the guards back to drain throughout the rest of the week, her voice effectively drowning out the soft creek of aged wood under black leather boots.

"Took you long enough."

You turned to meet Dabi's usual snarky remark with one of your own, eyes locking with his as you froze in place.

He arched an eyebrow, watching the annoyance melt from your features. "See something you like, princess?"

In all honesty, when you began walking over to him in silence, he was about eighty percent sure that you were going to smack him. While the nickname he had bestowed upon you was a possible factor, he had been known to possess quite the track-record for getting on your nerves, so he wouldn't exactly have been surprised if it was for something he had forgotten about.

He was absolutely flabbergasted, however, when you stopped right in front of him, grasped his face between your hands, and pulled him downward into a kiss.

A wave of campfire washed over your senses, leaving the faintest smell of mint in its wake. Each scent had a way of combating one another, pushing for dominance yet melding together in a way that was absolutely intoxicating. The way it filled your lungs was nothing less than addicting.

The softness of your lips against his left Dabi stunned silences, pupils blown open in shock. Realization only seemed to occur when he forced the groan bubbling up his throat away, trying his best to ignore the way your fingers tangled through his darkened locks.

As you pulled back, his urge to drag you forward once more was heinous. Especially so as you offered him a smile, sweet enough to make a man's knees buckle and one that he had certainly never seen from you.

Seemingly able to ignore the gaping stares coming from the rest of the League, you lifted your heels off the ground, snaking your arms around Dabi's neck as tugged him into a hug. Your breath tickled his ear as you whispered, "I missed you."

He blinked, eyes narrowing in a mixture of bewilderment and suspicion as he drew back from your hold. "What the hell happened to you?"

But dammit, if he didn't immediately regret it.

It had been quite a bit since he had actually felt bad about something, but the hurt dancing in your expression made him feel nauseous.

And that pout?

Absolutely leathal.

Magne was the first to say something, that of which being a small, "Oh, dear."

Maybe it was the apprehensive tone lacing her voice, or he just needed someone to yell at, but it was Magne who was the victim of Shigaraki's demands for someone to tell him what was happening.

The group listened to her explanation, the soft drill of the air conditioning and fire crackling in the corner meeting the moments of silence in between each thought. While the rest of your cohorts landed on the calm agreement regarding some sort of love or feelings-based quirk, your leader seemed to be quite piqued at this unexpected problem.

“And you didn’t think to find them or something?” Even with the severed hand covering his face, Shigaraki's annoyance was evidently apparent.

“That worker was gone by the time we were out! And she," Toga lifted a hand from the couch, lazily flicking it in your direction, "said she was fine."

Arms crossed, you backed away with a huff. "I am fine!"

“Ha!” Twice stuck a finger towards the man beside you. "When's the last time she looked at you like that?"

"Oh, come on," Dabi rolled his eyes before turning towards you, gripping your chin between two fingers. "You don't hate me that much, right, doll?"

You giggled, shaking your head in response.

A fucking giggle.

"This is grossing me out," Shigaraki spun his bar stool away from you both with what you guessed to be a scowl. "Spinner, fix this."

"On it."

It was maybe an hour before your green-skinned ally knocked on your door, saying that he'd found the workers information, along with an address to a small apartment on the East side of the city.

And a demand for Dabi to come with him.

"Go figure it yourself."

The second victim of this curse was enjoying himself quite a bit.

Especially when you had grabbed his wrist and pulled him into your room, sat him down on the bed and promptly found your own seat on his lap, wrapping an arm around his neck. Your free hand was holding up your phone, thumb scrolling upward through a of feed of animal videos.

Was this really what you did in your free time?

There was something ridiculously innocent about it, a far cry from the persona you wore while interacting with the League.

Cute.

It was getting more and more difficult, however, to ignore how increasingly annoyed he was becoming at the current situation.

Despite his best efforts, he had begun to care about you. Initially, he thought you were hot, sure, but actual feelings were out of the question.

At least that's what he thought for the first few weeks after your meeting.

With every flirtatious remark and witty retort you threw back in his direction, you had somehow managed to worm your way through his pre-constructed mental walls.

And maybe if he hadn't actually cared about what you thought of him, he would've been able to enjoy this a little more.

Or if anything he would've been able to look forward to making fun of you for this little debacle later on.

But something about ruminating on the fact that it took a love quirk to make you even smile his way left a sour taste in his mouth.

What on Earth had you done to him?

Actually, now that he thought about it, taking care of this little twerp might do him some good. Lighting stuff ablaze was an easy form of stress relief, regardless of how much he denied the sulking. And being left to stew in his emotions next to a version of some relationship with you he would never be able to achieve definitely wasn't an option.

"Never mind, you'd probably just screw it up anyway." He lifted you off of his lap, trying to ignore the longing glance you shot his way. "I'll be back in a few hours. Don't do anything stupid and don't get yourself killed. Can you do that for me, doll?"

Tossing your phone onto the bed, you nodded, moving your head to rest on your hand as a physical teller of your dejection.

Surprisingly, this version of you was quite clingy, not that Dabi minded at all. He craned his neck to the side, taking a moment before finding himself fairly satisfied with your answer. "Good girl."

You blinked, the tightness in your jaw loosening slightly as your line of sight trailed down to the floor. Your thumb met your ring finger as you began to fidget, nails getting caught on one-another as they slide over with a clack.

The little act was easy to recognize, seeing as you indulged in the nervous act regularly often. It was usually before missions or something similar, an obvious teller of nervousness. Sometimes he'd go as far as to slap, albeit gently, one hand away from the other.

It did take him a second, though, to recognize that this instance you were flustered, which was quite a good look on you.

The corner of his lips twisted upward into a smirk.

He was screwed.

•

"This them?" Dabi shrugged towards the receptionist, who was currently cowering in the corner of their home bathroom, and waited for Spinner to nod in assurance before bending down to meet their line of sight.

Three minutes ago, they were doing perfectly fine, although a bit shaken up from the events that occurred earlier that afternoon.

The worker recognized the reptile-looking one, but definitely couldn't place the man with scars and black overcoat, at least not from anywhere that wasn't on the news or something similar. Although they never made a habit of keeping up with those types of things, it didn't make the man any less horrifying.

Waves of power wafted amidst the smoke folding over his fingers. Despite that demeanor of nonchalance, something akin to anger danced within the blue of his eyes.

That alone was enough to send the worker into the washroom, the door bolted shut. Of course, it didn't take much effort for the two intruders outside to fix that.

"I promise I haven't told anyone," they wheezed.

Dabi clicked his tongue in annoyance. "Uh-huh. You hit my girl with your quirk."

Spinner grimaced in disgust. "Don't call her that."

"How do you fix it?" The man in black inquired, completely ignoring that order from behind him.

"I didn't mean to I promise! Sometimes it just goes off when I'm super nervous..." tears were streaming down their face at this point, a slimy pit of horror beginning to bubble in their stomach. "But it should wear off in less than a day, I swear!"

Cerulean eyes narrowed, Dabi turning around to get Spinner's input and earning a lazy shrug in return.

"If they're lying we can just come back." His words drew a small whimper of fear from the receptionist. "If all goes well, she'll hate you again by tomorrow morning."

"You?" Dabi turned back around to face the worker, eyes blazing in a way that left them shaking in the corner. "I'm s-sorry! I just wouldn't have guessed that you would've been the other one affected."

He scoffed, ignoring sharp sting the jab of the words left in his chest. "What the hell is that supposed to mean? I thought it was a 'first person you lock eyes with' situation or some shit like that."

"Uh..." This was the first time that the worker looked anything other than utterly terrified. Their lower lip curled inward, hiding from under their top row of teeth in a way that someone could only view as embarrassment. "Not really..."

Cocking his head to the side, Dabi cocked an eyebrow, expression laced with boredom as he waved a hand for the worker to continue.

"Well.. you kind of, umm... have to have feelings for the person already to get affected."

A pause.

"What?"

"Uh, yeah... And I was just surprised since you're kind of..."

'Scary' is what would've finished that statement, though they didn't exactly feel as though insulting a wanted criminal was the best move.

Honestly, on any given day they probably would have been fried for even starting that sentence, but Dabi seemed to have set his mind to other things.

"So everything that somebody says, when they're under your quirk or whatever, they mean all of it?"

"All of the emotions or thoughts are real, they just get really intensified." They nodded once more. "Please don't kill me."

Dabi took a moment to think, giving the words time to steep among the heat of his emotions before allowing his expression to darken, a heinous smirk twisting at the corner of his lips.

In all honesty, that grin made the receptionist want to vomit. Wicked glee seeped over his features like a toxic gas.

"Yeah, fine, whatever. I'm feeling charitable," Dabi responded, re-adjusting the cuffs of his jacket as he stood. "Spinner, we're leaving."

•

It wasn't long before they arrived back to the hideout.

Night had fallen at that point, a blanket of navy encasing the universe with its darkness. Still, when Dabi knocked on your door, he was immediately greeted with arms around his neck.

Pulling back, you noticed the calculating expression painted over a usually nonchalant gaze. “Is everything okay?”

Bending forward, he placed a small kiss on your forehead. "Peachy." If anything else, the grin you offered him in return made that little detour to that shitty apartment worth it. Hands sliding behind your thighs, he picked you up, legs wrapped around his waist as he carried you over to the bed. "I do have some questions, though."

As he sat down, you still straddling his lap, Dabi took a moment to let his gaze trail over your body.

Or, more specifically, the absolutely sinful set of pajamas covering it.

A pair of sapphire blue shorts barely covered skin of your upper thigh. Still, the garment was loose fairly, allowing it to ride up just slightly enough to tighten his pants. The similarly colored top was cut perfectly, sleeves short and fabric thin enough to clearly display the arch of your nipples underneath.

"Fuck, do you always wear stuff like this?"

You blinked, line of sight following his. "I guess so. The AC sucks in here," you chuckled, sliding off of his lap. "If you want, I can get changed."

Just as you turned away towards the dressing, Dabi's hand snaked around your wrist, pulling you back into his chest with a yelp.

"Not happening." His arm slid around your waist, thumb toying with the band of your sleep shorts. "So how long have you liked me, then?"

"For a few weeks, I think," You replied, taking a moment to think. "You annoy me sometimes, but I don't really mind."

He snorted.

"I'm serious! I..." Dabi watched you bite your lip, eyes wavering in apprehension. "I was actually also wondering if you wanted to have se-"

"Don't finish that sentence."

"That's okay," you waved him off, the downturn of your lips betraying the idea that you truly didn't mind. "I understand if you wouldn't want to..."

"Shit," he groaned, shifting forward to push you back onto the bed. "It's taking a whole lot of self control to not fuck you right now."

"Then why why don't you?"

"Because it'll be so much more satisfying to watch you whimper and beg for me tomorrow." Dabi moved above you, placing a hand beside your face on each side. He drew his right knee forward, placing it between your thighs just barely enough to make you squirm. "Understand?"

A groan escaped you as you shifted your hips against his leg.

"Fuck. I didn't know you were such a slut."

The look on your face was like nicotine, purely addictive in all the wrong ways. The way your eyes rolled back, the slight quiver running across your lower lip had his cock tightening, enough to know that if this continued, he'd do something he would regret.

Patience was said to be a virtue, although he never exactly enjoyed those in general.

Dabi moved back, taking that sweet, soft pleasure with him and pushing a stray strand of hair behind your ear. "Tomorrow, doll."

One foot off the bed, ready to leave, he felt a wrist wrap around his own.

"Can you stay though?" You looked up at him through your eyelashes. "Please?"

With that look, you could've asked him to eat his boot and he would've said yes.

You looked so innocent and sweet.

So fucking needy.

"Move over."

You woke up warm the next morning.

It was well past whatever normal, productive time-frame you usually adhered to, you knew that much. It had been the best sleep you'd had in a while, filled with blissful darkness and soft silence.

Still, it didn't seem to feel like it.

Head spinning, you slowly opened your eyes, allowing yourself to register your surroundings. Your first thought was that you were still dreaming. It didn't take long for your heart to drop, jaw tightening as you realized what was happening was real.

To your utter horror, you seemed to be cuddling with Dabi. Your arms were wrapped around his chest, a leg straddling his abdomen like a body pillow.

"Morning, doll."

You practically flew backward, trying to get as much distance between you and Dabi without falling off the bed completely. The arrogant smile slowly painting his features left a nervous hole in your chest. "What happened?"

He yawned, sitting up in bed before resting his face on the palm of his hand. "Don't worry, doll. We haven't slept together. Yet."

"I'm sorry?" You sputtered.

A smirk pulled at the corner of his lip. "Take your time."

Eyes narrowed, you took a moment to recall what happened last. Slowly but surely, the memories started flooding back, heat creeping into your cheeks in tandem.

"I... that wasn't... fuck." Whatever pitiful explanation you had tried coming up with got stuck in your throat, weighed down by the pit of humiliation sitting in your stomach. You wanted nothing more than for the ground to swallow you up, hidden away from the cerulean eyes watching in amusement.

"Aww, is someone getting shy?" Dabi stood, strolling forward to meet your line of sight. The way he looked at you felt predatory, enough to send a shiver down your spine. Still, it was better to focus on that than the warmth growing in your lower abdomen. "I thought we were passed that. You definitely weren't feeling nervous when you tried to suck my face off yesterday."

You swallowed. "That was because of the quirk."

"Liar." He pushed your body backwards, allowing it to fall onto the sheets before crawling over you. A grin spread across his features, as he cleared his throat, raising his voice to mock your tone. "Please, Dabi, I'm so horny for you. I need you to fuck me with your monster cock-"

"I did not say that!" Your hands slid up to cover your face, if somehow that would help quell the heat of your humiliation.

"Nu-uh, eyes up here, princess." One of his hands encased your wrists, bringing them together and above your head. "You basically said that."

"You're insufferable."

"You don't seem to have a problem with that." Dabi chuckled, craning his neck to the side to watch you squirm. Using his left hand, he grasped your chin, forcing it forward so your line of sight met his.

Your eyes traveled over his face, searching for some hint as to what he would say next. The blue in his irises burned in excitement.

"You ready to beg yet?"

[scaphismx]

I really hate information gatekeeping, so I’m posting the info my dietician gave me today

This post contains information on plate balancing, a 5 day 1500 calorie meal plan, and healthy snack recipes. This is recommended for those looking to lose weight ONLY if it is both safe and wanted. For more accurate and helpful information to your own specific needs, please seek out a nutritionist/dietician !! This post is NOT for disordered eating or unhealthy weight loss

**Disclaimer: These recommendations and recipes were from my dietician, for me and my needs. These might not work for you ! Always listen to your body. I’m simply sharing this info for anyone who might find it helpful. Stay happy and healthy friends, remember: we’re not striving for perfection, we’re striving for sustainability

Plate balancing

1.) Make 1/4 of your plate lean protein

skinless chicken

skinless turkey

very lean meat

fish & shellfish

skim or low-fat milk

unsweetened soy milk

skim or low-fat Greek yogurt

low-fat cottage cheese

low-fat cheese

eggs or egg whites

tofu

protein powder

2.) Make 1/4 of your plate complex carbohydrates

brown or wild rice

whole wheat bread or

englsh muffin

whole wheat pasta

whole wheat couscous

barley, farro, or quinoa

potato / sweet potato

pumpkin / winter squash

corn

peas

beans/lentils

oats

cassava

tapioca

plantain

pita

wrap

3.) Make 1/2 of your plate low-starch vegetables

artichokes

asparagus

bean sprouts

green beans

beets

broccoli

brussels sprouts

cabbage

carrots

cauliflower

celery

cucumber

eggplant

jicama

leafy greens

mushrooms

onion

peppers

zucchini

summer squash

tomatoes

4.) Add a healthy fat

1/4 avocado

2 tbsp unsalted nut butter

< 1/4 cup unsalted nuts

2 tbsp olive oil

5-10 olives

2 tbsp hummus

2 tbsp seeds

————————————————————————————

Healthy Snack Combinations

ALL SNACKS ARE ~200 CALORIES and 20-30g carbohydrates

➢ 1 small apple (~4oz) with 1 tablespoon all natural peanut butter, almond butter, cashew butter or sun butter.

~160 calories, 8g fat, 1g saturated fat, 20g carbohydrate, 5 g fiber, 60mg sodium, 5 G protein

➢ 1 KIND Bar – avoid bars with coconut or yogurt

~180-200 calories, 14g fat, 2 g saturated fat, 16g carbohydrate, 5g fiber, 15mg sodium, 6g protein

➢ 2 Hearty Rye Wasa Crackers (or 1 slice whole grain toast) with ½ cup low-fat cottage cheese and 2 tablespoons salsa –make warm in microwave

~200 calories, 2.5g fat, 1.5g saturated fat, 30g carbohydrate, 4g fiber, 640mg sodium, 14g protein ***This snack is higher in sodium than others ***

➢ 1 frozen whole grain waffle with 0% fat plain Greek yogurt and 5 sliced strawberries or 2 tablespoons blueberries, blackberries or raspberries

~200 calories, 0g fat, 0g saturated fat, 27g carbohydrate, 4g fiber, 80mg sodium, 18g protein

➢ 20 Baby Carrots with 2 tablespoons hummus or 2 tablespoons guacamole

~140 calories, 6g fat, 0g saturated fat, 21g carbohydrate, 4.5g fiber, 120mg sodium, 3 g protein

➢ 5 celery stalks with 1 tablespoon peanut butter and 14 raisins (about 1 tablespoon)

~175 calories, 8g fat, 1g saturated fat, 20g carbohydrate, 5g fiber, 60mg sodium, 5g protein

➢ ½ cup frozen peaches (warm in microwave), mix with 6oz low-fat vanilla Greek yogurt + 2 teaspoons flaxseed

o ~198 calories, 2g fat, 0g saturated fat, 29.6g carbohydrate, 60mg sodium15g protein

➢ ½ Banana with 1 cup of low-fat milk, 1 cup ice-blend

~150 calories, 2.5g fat, 1.5g saturated fat, 27g carbohydrate, 1.5g fiber, 125mg sodium, 8g protein

➢ Non-fat Greek yogurt or low-fat cottage cheese with ½ cup Kashi 7 whole grain flakes cereal with cinnamon

~190 calories, 0.5g fat, 0g saturated fat, 27g carbohydrate, 3g fiber, 120mg sodium, 21g protein

➢ 1 cup Amy’s light sodium Lentil/vegetable soup

~160 calories, 4g fat, 0.5g saturated fat, 24g carbohydrates, 8g fiber, 340mg sodium, 7g protein

➢ 1 Whole grain English Muffin (toasted), sprinkle with 1/8 cup low-fat mozzarella cheese, chopped tomato, fresh scallions or basil

~195 calories, 3.5g fat, 1.5g saturated fat, 30g carbohydrate, 5g fiber, 350mg sodium, 9g protein

➢ Small bag of Soy Crisps

~140 calories, 3g fat, 0g saturated fat, 18g carbohydrate, 3g fiber, 520mg sodium, 9g protein

➢ 1 ½ medium apple topped with 1 slice of low fat cheddar cheese (sliced thin, 1oz), broiled 3 minutes with ½ teaspoon chives

~100 calories, 2g fat, 1g saturated fat, 13g carbohydrate, 2g fiber, 170mg sodium, 7g protein

➢ 1 cup watermelon, 1oz Feta (cubed), ½ small cucumbers. Skewer 1 cube watermelon, 1 small cube feta and 1 slice cucumber on each of 5 toothpicks.

~160 calories, 6g fat, 4g saturated fat, 17g carbohydrate, 0.6g fiber, 300mg sodium, 5 g protein

➢ Small 16oz non-fat iced cappuccino

~100 calories, 0g fat, 0g saturated fat, 14g carbohydrate, 120mg sodium, 9g protein

➢ Kale Chips: 2 cups raw kale (stems removed), tossed with 1 teaspoon olive oil and baked at 400 degrees until crisp

~102 calories, 5.4g fat, 0.7g saturated fat, 13.4g carbohydrate, 2.7g fiber, 58mg sodium, 4.4g protein

➢ 1/2 English muffin with 2 tablespoons cottage cheese and 3 slices cucumber

~88 calories, 0.8g fat, 0.2g saturated fat, 15.4g carbohydrate, 0.5g fiber, 216mg sodium, 5.5g protein

➢ Greek Tomatoes: 2 medium tomatoes chopped and mixed with 2 tablespoons feta and 1 squeeze lemon juice

~61 calories, 4.1g fat, 2.8g saturated fat, 3.2g carbohydrates, 0.7g fiber, 212mg sodium, 3.2g protein

➢ Caprese Salad: 1 ounce (about 1 hockey puck) fresh mozzarella, top with 1/3 cup cherry tomatoes and 2 teaspoons balsamic vinegar

~80 calories, 4.6g fat, 2.5g saturated fat, 4.2g carbohydrates, 0.7g fiber, 30mg sodium, 6.5g protein

➢ 5 animal crackers with ½ cup skim milk

~85 calories, .7g fat, 0g saturated fat, 14.5g carbohydrates, 0.2g fiber, 97mg sodium, 4.7g protein

➢ 1 rice cake with 2 teaspoons almond butter

~102 calories, 6.6g fat, 0.7g saturated fat, 9.6g carbohydrates, 0.8g fiber, 30mg sodium, 2.3g protein

————————————————————————————

1500 calorie, 5-day meal plan.

The menus in this handout provide about 1,500 calories per day. Each daily menu has:

7 servings of protein (P)

Proteins can include: lean meat, fish, poultry, beans, reduced-fat cheese or egg.

Weight for meat is after cooking.

A 3-ounce (oz) portion would count as 3 servings.

12 servings of carbohydrate (C)

Carbohydrates can include: fat-free or 1% milk or “light” yogurt with less than 100 Calories, fruit, bread, grains, starchy vegetables or other carbohydrates.

Measure cooked hot cereals and pasta.

Substitute 2 slices reduced calorie (40 Calories/slice) bread for 1 slice regular bread.

3 or more servings non-starchy vegetables (V)

Non-starchy vegetables can include: lettuce, broccoli, cabbage, carrots, cauliflower, green beans, tomatoes, etc.

4 servings of fat (F)

Fats can include: margarine, salad dressing, mayonnaise, nuts, olives, etc.

Substitute 1 tablespoon reduced-fat margarine for 1 teaspoon regular.

“Free” foods (*)

Free foods are foods with very few calories and little fat or carbohydrate.

Day 1

Breakfast:

1 slice toast (C) with 1 tablespoon peanut butter (P, F)

6 oz “light” fruit yogurt (C)

Orange (C)

Lunch:

Ham sandwich: 1 oz ham (P), 1 slice low-fat cheese (P), 2 slices bread (2C), lettuce and

tomato (V), 1 teaspoon mayonnaise (F), mustard (*)

Raw broccoli (V)

Small pear (C)

15 fat-free or baked snack chips (C)

Evening Meal:

4 oz boneless, skinless chicken breast (4P),

2/3 cup cooked pasta (2C) with mushrooms, zucchini, pepper (V), 1 teaspoon olive oil (F)

Green salad (V) with 2 tablespoons reduced-fat salad dressing (F)

17 small grapes (C)

Snacks:

3 (2 ½ inch) graham crackers (C) and 1 cup fat-free milk (C)

Day 2

Breakfast:

1 slice low-fat cheese or 1 egg or ¼ cup egg substitute (P)

4-inch waffle (C, F) with 2 tablespoons sugar-free syrup (*)

1 cup fresh or frozen (sugar-free) berries (C)

1 cup fat-free or 1% milk (C)

Lunch:

Bean salad with ¼ cup grated low-fat cheese (P), ½ cup beans (P, C), tomato, onion, carrots,

lettuce, cucumbers (V), 2 tablespoons reduced-fat ranch dressing (F) and salsa (*)

15 fat-free or baked snack chips (C)

Large banana (2C)

Evening Meal:

4 oz roast beef (4P)

½ cup potatoes (C)

1 oz roll (C) with 1 teaspoon margarine (F)

Steamed carrots and cauliflower (V)

Tossed salad (V) with 2 tablespoons reduced-fat salad dressing (F)

1 cup melon cubes (C)

Snacks:

6 saltine crackers (C)

Small apple (C)

Day 3

Breakfast:

1 egg or ¼ cup egg substitute (P)

½ cup oatmeal (C) with 1 teaspoon margarine (F) and sugar substitute (*)

1 cup fat-free or 1% milk (C)

½ grapefruit (C)

Lunch:

Grilled chicken Caesar salad: romaine lettuce (V), 2 oz boneless skinless chicken breast

(2P), mushrooms, peppers (V), 1 tablespoon Caesar dressing (F), ½ cup croutons (C), 1

tablespoon grated parmesan cheese (*)

1 cup chicken noodle soup (C) with 6 saltine or 24 oyster crackers (C)

Small pear (C)

Evening Meal:

Cheeseburger: 3 oz lean ground beef (3P), 1 slice low-fat cheese (P), 1 hamburger bun (2C),

onion, lettuce, tomato (V), 1 teaspoon mayonnaise (F), mustard (*)

Green beans (V) with 1 teaspoon margarine (F)

Large kiwi fruit (C)

Snacks:

¾ cup wheat flakes cereal (C) and 1 cup fat-free or 1% milk (C)

Day 4

Breakfast:

1 slice low-fat cheese (P)

1 English muffin (2C) with 1 teaspoon margarine (F) and sugar-free jam (*)

½ cup unsweetened applesauce (C)

Lunch:

Roast beef sandwich: 2 oz roast beef (2P), 2 slices bread (2C), lettuce and tomato (V), 1

teaspoon mayonnaise (F)

Raw celery (V)

Small banana (C) and sugar-free gelatin dessert (*)

8 animal crackers (C)

Evening Meal:

4 oz broiled fish (4P)

8 inch corn on cob or 1 cup whole kernel corn (2C)

Steamed broccoli (V)

1 teaspoon margarine (F) for seasoning vegetables

Tossed salad (V) with 2 tablespoons reduced-fat salad dressing (F)

Nectarine (C)

Snacks:

2 rice cakes (C) and 1 cup fat-free or 1% milk (C)

Day 5

Breakfast:

Vegetable omelet: 1 egg or ¼ cup egg substitute (1P), onion, mushroom, pepper (V), nonfat

cooking spray (*)

1 slice toast (C) with 1 teaspoon margarine (F)

1 cup fat-free or 1% milk (C)

Orange (C)

Lunch:

Tuna salad: 2 oz water pack tuna, drained (2P), celery, onions (V), dill pickle (*), 1 teaspoon

mayonnaise or (F)

Baby carrots and romaine lettuce (V)

12 saltine crackers or 2 slices bread (2C)

Small apple (C)

½ cup sugar-free, fat-free pudding (C)

Evening Meal:

Chicken fajitas: 4 oz boneless, skinless chicken breast (4P), six-inch low fat tortilla (C),

grilled onions, peppers and tomatoes (V), 2 tablespoons sour cream (F), salsa (*)

2/3 cup rice (2C)

Green salad (V) with 2 tablespoons reduced-fat salad dressing (F)

Snacks:

8 animal crackers (C) and 1 cup fat-free or 1% milk (C)

[the-meme-monarch]

so i am ill but i have sprite and many flavor extracts. we're gonna see if these are good or if they exacerbate my Condition

For each I used a splash of sprite (maybe a tablespoon) and like 2 drops of extract. i'm giving them a -10 to +10 point system for how much it improves the sprite experience

vanilla: eh. not as bad as I thought it'd be. pleasant even! +4

almond: like a vaguely cherry soda! why does almond extract do this. +8

raspberry: rather disappointing bc I like raspberry. +2

maple: hrm. -5

strawberry: hrm. +5

peppermint: ohh that one's bad. oh it's real bad. I knew peppermint extract is Potent so this one I actually did one drop but it overpowered the whole thing and in a Bad way. i had to rinse out the cup for fear of contaminating all future flavors. -10

coconut: hey that's pretty good ! reminiscent of a pina colada. +8

orange: yummy but this is already a lemon-lime soda adding another citrus is entirely unsurprising. +10

lemon: sprite ^2. +5

banana: hell is a flavor on earth. -100

coffee: uh. +0

verdict: yeah I think this exacerbated my Condition. i'm going to go lay down