Ketchup, er, I mean catch-up post

A whirlwind week full of meetings and homework and school holidays - I had time to cook and take pictures, but only now have I been able to take time to blog about it.

Red beans and rice with chicken sausage:

Spicy chicken andouille-style sausage: 120 calories
3/4 cup red beans and rice: 200 calories

A post-workout breakfast:

Thomas's Triple Health muffin: 100 calories
1 slice 2% American cheese: 45 calories
1 slice ham (1 oz.): 30 calories
1/4 cup egg substitute: 30 calories

Teriyaki chicken:

4 oz. grilled marinated chicken breast: 200 calories
1/2 cup brown rice: 110 calories
1 cup Asian style slaw (slaw mix, seasoned rice vinegar, and Sriracha): 25 calories

Cuban-style panini:

2 oz. sourdough bread: 160 calories
2 oz. smoked turkey: 60 calories
2 oz. ham: 60 calories
1 oz. Swiss cheese:  80 calories
Mustard and pickles