Hi Everyone–we hope your week treated you fantastically! We just wanted to pop in and share this week’s meal plan (since we know you’ve been anxiously looking forward to it all week long!).
Download a PDF of this weeks eats, recipes and shopping list here: Meal Plan and Recipes – Week 6 or scroll down for the meal plan and recipes. Click on the highlighted meals to see the recipes (each recipe also contains all of the nutritional information per serving–like calories–so you know exactly what you’re putting into your body each day!). You can also see this week’s shopping list here.
Breakfast: Layer a 6 ounce cup of low-fat plain yogurt with ½ cup of sliced mixed berries (frozen or fresh), 2 tablespoon of chopped walnuts, and ½ cup of a high fiber breakfast cereal.
Snack: 1 brown rice cake with 1 tablespoon peanut butter or almond butter
Lunch: Chef’s Salad: 3 cups of mixed salad greens topped with 2 ounces of turkey breast, 1 ounce of low fat Swiss cheese, and 5 sliced black olives. Dress with low fat Russian dressing made from 1 tablespoon of reduced fat mayonnaise &1 tablespoon of ketchup or sub your favorite low fat vinaigrette (1-2 tbsp). Eat with 4-5 whole wheat (or gluten free) crackers (about 70 calories worth, check the label to ensure that you avoid trans fats).
Snack: 1 Brown rice or wild rice – rice cake or ½ red bell pepper plus ½ cucumber with ¼ cup hummus or guacamole
Dinner: Easy Chicken Parmesan, 1 cup of steamed broccoli and a mixed green salad with low-fat vinaigrette dressing.
Breakfast: ¾ cup of high fiber, high protein cereal, such as Kashi GoLean, mixed with 1 tablespoon chopped walnuts or ground flax seeds, ½ cup sliced berries and 1 cup skim milk.
Snack: 2 ounces of sliced turkey breast with sliced red bell pepper
Lunch: Cobb Salad and 8 whole grain crackers or small whole wheat (or gluten free) pita
Snack: 1 navel orange (or 1 small apple) and 12 raw almonds
Dinner: 5 ounce turkey burger made with lean white meat turkey (or if desired, you can choose ground buffalo meat or even tempeh). Mix the turkey meat with 2 tablespoon salsa for added flavor, grill or bake, and serve on a whole grain bun. Top turkey burger with sautéed mushrooms and onions if desired. (You can sauté about 2 tablespoon slivered onions and 2 tablespoon sliced mushrooms in 1 teaspoon olive oil with a dash of salt and pepper.) Serve with 1 cup of steamed kale or cauliflower and a large mixed green (or spinach) salad with 2 cups greens, diced veggies of choice (carrots, celery, cucumber, cauliflower, zucchini, onions, red bell pepper), and low-fat vinaigrette.
Breakfast: 2 poached eggs served on a whole grain English muffin, ½ grapefruit and green tea with fresh lemon
Snack: ½ cup berries with ½ cup low-fat cottage cheese
Lunch: 1 cup of Lentil Soup, green salad topped with 1 ounce crumbled feta cheese (or chevre), 1 tablespoon slivered almonds, 1 tablespoon scallions and 2 tablespoon low-fat vinaigrette dressing
Snack: 1 low-fat string cheese with 1/2 pear or apple
Dinner: 4 ounces of lean flank steak or sirloin steak marinated in teriyaki and broiled for about 5 minutes on each side. Serve with 1 baked sweet potato or yam and 1 cup steamed green of choice (broccoli, kale, chard, collards, mustard greens).
Breakfast: 1 whole grain waffle (Nature’s Path Lifestream brand or Van’s are our recommended brands) topped with 1 cup of sliced peaches (fresh or frozen) and 2 tablespoon chopped walnuts (for homemade option see attached “Oaty Pancake” recipe*), ½ cup low-fat cottage cheese.
Snack: 1 snack bar from approved list
Lunch: Tuna Nicoise Salad made with 1 can of tuna packed in water served over a plate of 3 torn romaine lettuce leaves, 1/2 cup steamed green beans, 5 black olives and 1/2 cup tomato. Dress with 1 tablespoon olive oil and lemon juice (with dash of salt and pepper) or your favorite low fat vinaigrette.
Snack: ½ cup low-fat plain yogurt with 2 tablespoon ground flax seeds and 1/3 cup blueberries
Dinner: 5 ounce salmon filet (wild salmon is preferable), baked with fresh lemon juice, rosemary and 1 tablespoon olive oil. Serve with 15 baked or steamed asparagus spears, ½ cup cooked barley (or substitute quinoa, or brown rice) and a green salad topped with 1 tablespoon low-fat vinaigrette dressing.
Breakfast: 1 cup of slow cooked, or steel cut oatmeal, measured after it has been cooked (usually it is ¼ cup uncooked). Mix oatmeal with 1 tablespoon chopped or ground walnuts (or sliced almonds) and ½ cup blueberries. ½ cup 1% cottage cheese.
Snack: 1 cup of berries served over ½ cup low-fat cottage cheese
Lunch: 1 soy- (or bean-) based (example tempeh or black bean) veggie (or turkey) burgers served on a whole grain bun with lettuce, tomatoes and mustard. (Or sub turkey burger or 3 ounces sliced deli turkey meat with ½ ounce sliced cheese, 1 roasted bell pepper, lettuce and onion with 1 teaspoon light mayo and mustard on a small whole wheat (or gluten free) tortilla or on whole grain bread)
Side salad of mixed greens with sliced cucumber and 1 tablespoon lowfat vinaigrette.
Snack: 1 rice cake with ¼ cup hummus (you can also dip carrot or celery sticks in any extra hummus that you have)
Dinner: 5 ounce chicken breast baked with the skin removed. Season with thyme, salt and pepper, and 2 tsp olive oil (make extra if desired for tomorrows lunch). Serve with ½ cup cooked brown rice or barley, 1 cup steamed broccoli and a large green salad, if desired, with low-fat vinaigrette dressing.
Breakfast: Egg Breakfast sandwich. Cook one egg over easy using cooking spray and/or a nonstick skillet. After you flip the egg, top with one slice of light cheese. Add 1 cup of fresh, chopped spinach and allow to wilt over the egg. Serve over a toasted whole grain muffin or slice of whole grain toast. Serve with 1/2 grapefruit.
Snack: 20 – 25 pistachios
Lunch: Greek Salad served with 5 whole grain crackers or whole wheat (or gluten free) pita.
Snack: 1 apple with 1 low-fat string cheese
Dinner: 5-6 ounce piece of halibut, Mahi Mahi or other firm white fish, baked with 2 chopped plum tomatoes, 1 tsp of rosemary and 1 tsp olive oil. Season with salt and pepper to taste. Serve with 1 whole grain dinner roll or ½ cup brown rice and 1 cup of spinach sauteed in garlic and 1/2 teaspoon olive oil.
Breakfast: Cottage cheese plate made with 1 cup of low-fat cottage cheese, ½ cup raspberries and 1 sliced kiwi and 1/3 cup crunchy bran cereal or cooked oat bran cereal. Drink 1 cup of green tea.
Snack: 1 rice cake with 1 tablespoon peanut butter or almond butter
Lunch: Shrimp Salad
Snack: Decaffeinated skim milk latte or cappuccino (made with 1 cup of skim milk)
Dinner: Turkey Taco Salad
If you missed the overview of the “Get Your Awesome On!” Eating Plan, you can see it here or download a PDF of the plan overview here: How to Eat and “Get Your Awesome On!” (you can also learn about the preferred foods in the plan, portion control and snacks, and see a glossary of terms). You can also print a PDF of the first week’s meal plan and recipes here: Meal Plan and Recipes – Week 1