Whew! That week went by fast! How about for you? With the start of the new week is a new meal plan and shopping list, and we’re excited to share it with you (in fact, we’re sitting here salivating over some of the recipes this week)… Read on!
Download a PDF of this weeks eats, recipes and shopping list here: Meal Plan and Recipes – Week 7 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: Yogurt parfait. Layer a 6 ounce cup of nonfat vanilla 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: ½ apple with 2 teaspoons peanut butter or almond butter
Lunch: Chef’s Salad: 3 cups of mixed salad greens topped with 1 ounce of turkey breast, 1 ounce of roast beef, 1 ounce of low fat Swiss cheese, and 5 sliced black olives. Dress with: 1 tablespoon reduced fat mayonnaise, 1 teaspoon ketchup, 1 teaspoon chopped capers, ½ teaspoon chopped pickle or relish. Eat with 4-5 whole grain (and/or gluten free) crackers (about 70 calories worth, avoid trans fats).
Snack: String cheese with a pear
Dinner: Easy Chicken Parmesan, 1 cup of steamed broccoli and mixed green salad with low calorie salad dressing (about 40 calories per 2 tbsp).
Breakfast: Southwest egg wrap. Scramble 1 whole egg and 2 additional egg whites. Add 1 slice of Monterey Jack cheese (or any cheese), and wrap the cheesy eggs in 1 6-inch whole wheat (or gluten free) tortilla. Add 2 tablespoon of salsa and warm in microwave for 15 seconds. Serve with ½ grapefruit.
Snack: ½ cup lowfat cottage cheese with fresh fruit (apple, pear or ½ cup berries)
Lunch: Tuna salad wrap: Combine 1-6 ounce can of tuna, packed in water, with 1 tablespoon of reduced fat mayonnaise, and 3 tablespoon of chopped celery. Stuff tuna salad in a 6-inch whole wheat (or gluten free) tortilla and top with sliced tomato and shredded lettuce. Eat alongside a sliced cucumber and red pepper.
Snack: 15 red or green seedless grapes, 1 piece string cheese
Dinner: Shrimp and Asparagus Stir Fry. Add 1 tablespoon olive oil or sesame oil to a large non-stick skillet, place over medium-high heat and sauté the following ingredients: 4 ounces of cleaned large shrimp, 10 asparagus spears cut into thirds and ¼ red onion sliced. When shrimp is cooked through, and veggies are soft – about 8-10 minutes, add 1 tablespoon of soy sauce, 1 tablespoon of teriyaki sauce and any desired spices. Serve with ½ cup brown rice (measure after cooking)
For dessert: ½ cup peaches in light syrup
Breakfast: Mixed Berry Waffles. Toast 1 whole grain waffle and top with 1 cup of mixed sliced berries, ½ cup of 1-2% fat cottage cheese, and 2 tablespoon of chopped walnuts.
Snack: 1 green apple
Lunch: Chili and Salad. 1 cup fresh or canned low fat chili (turkey chili or veggie chili (about 200 calories per cup). Melt 2 tablespoon of grated cheddar cheese on top. Side salad of mixed greens, tomatoes, cucumber and black olives topped with low calorie Italian dressing
Snack: Protein shake with ½ cup skim milk (or water or soymilk), ½ banana (peeled and frozen works great), 1 teaspoon peanut butter and 1 scoop protein powder.
Dinner: Sirloin steak with sautéed spinach. For the steak: Marinate a 4-ounce sirloin steak in a bottled, low calorie marinade (about 50 calories per 2 tbsp), and allow to marinate for at least 1 hour in the refrigerator. Broil the steak for about 7 minutes on each side, or until it is cooked to your liking. For the spinach: Defrost a 10-ounce package of frozen spinach, and squeeze all the water out of it. Heat 2 tsp olive oil in a non stick skillet over medium-high heat and sauté 1 chopped garlic clove. After 2 minutes, add the spinach, allow cooking for 2 minutes, and then add ½ cup of canned chicken broth. Allow to simmer on low until the liquid evaporates. Season with salt and pepper. If desired, serve with a fresh green salad dressing with low calorie dressing.
Breakfast: ½ cup Steel Cut Oats (cooked in 1 ½ cups water) topped with 1 tablespoon ground flaxseed, cinnamon, ½ cup cottage cheese, ½ apple
Snack: ½ cup of fresh or frozen mixed berries and 6 ounces plain low fat yogurt
Lunch: Turkey wrap: 2 ounces sliced turkey breast, 1 ounce low fat cheese, one 6 inch whole wheat (or gluten free) tortilla, ½ teaspoon low fat mayonnaise and mustard as desired, ¼ cup chopped spinach leaves and 1 roasted red pepper chopped (about a tablespoon worth). Roll up and enjoy.
Snack: ¼ cup almonds (about 15) and 1 apple
Dinner: Chicken fajitas. Stir fry 4 ounces with ½ red bell pepper, ½ green bell pepper and ¼ cup sliced onions. Use fajita spice mixture and stir fry or sauté until chicken is cooked through. Serve with 2 corn or small whole wheat (or gluten free) flour tortillas, 2 tablespoon shredded cheese, 1 tablespoon nonfat sour cream and ¼ avocado sliced. Serve with a green salad topped with low calorie salad dressing (about 40 calories for 2 tbsp)
Breakfast: Toast 1 whole grain English muffin and top each half with 1 slice of turkey bacon and ½ slice of cheese. (2 slices turkey bacon in total, and 1 piece of cheese in total). Eat alongside 1 navel orange.
Snack: 15 red or green seedless grapes and 1 piece string cheese
Lunch: Find a frozen dinner with about 230-300 calories and at least 17 grams of protein. Look at Lean Cuisine, Healthy Choice, Amy’s Organic or Healthy Choice. Serve with a large bowl of steamed broccoli w/2 tablespoon of grated melted cheddar cheese on top.
Snack: Protein shake with ½ cup skim milk (or water or soymilk), ½ banana (peeled and frozen works great), 1 teaspoon peanut butter, 1 scoop protein powder
Dinner: Thai Tofu or Chicken Stir fry over Quinoa. Chop up 3 ounces boneless, skinless chicken breast (or tofu) into bite sized cubes. Mince ½ teaspoon fresh ginger. Chop up 2 scallions, ½ red bell pepper, ½ zucchini. Using 1 teaspoon canola oil, stir fry scallions and chicken together until chicken is almost cooked through. Add red bell pepper and zucchini and continue to stir fry. Add ½ teaspoon curry powder and ¼ teaspoon garlic powder plus 1 teaspoon tamari soy sauce. Continue to sauté until chicken is fully cooked and veggies are tender. Serve over ½ cup cooked quinoa (or brown rice).
Breakfast: 3/4 cup of high protein, high fiber breakfast cereal, such as Kashi GoLean with 1 cup of skim milk or low fat soy milk, topped with ½ of a sliced banana and 2 tablespoon of chopped walnuts.
Snack: Protein or energy bar (like LaraBar or Greens Plus)
Lunch: Cobb Salad
Snack: ½ cup shelled and cooked edamame (soybeans)
Dinner: Find a frozen dinner with about 230-300 calories and at least 17 grams of protein. Look at Lean Cuisine, Healthy Choice, Amy’s Organic or Healthy Choice. Serve with a large bowl of fresh salad greens topped with 2 tablespoon of slivered almonds and dressed with low calorie dressing (about 40 calories for 2 tbsp).
Breakfast: Nut and berry oatmeal: ½ cup of oatmeal (measured dry) cooked with 1 cup of skim milk and 2 tablespoon of raisins and topped with 1 tablespoon of chopped pecans and 1 tablespoon brown sugar.
Snack: ½ cup cottage cheese, ½ cup berries
Lunch: Veggie cheese wrap. Fill a 6-inch wheat tortilla with the following: mixed veggies—such as mushrooms, carrots, zucchini and tomatoes (can use steamed veggies if easier)—2 ounces of sliced part skim mozzarella cheese and ¼ of a sliced avocado. Serve with a small tossed salad of mixed greens dressed with low calorie salad dressing.
Snack: ½ apple with 2 teaspoons peanut butter
Dinner: Turkey Burger smothered in sautéed mushrooms and onions. Mix 4 ounces of lean ground turkey meat with 1 egg white and 2 tablespoon of seasoned breadcrumbs and form into a patty. Cook turkey burger on a broiling pan for 6 minutes on each side, or until cooked through. Slice 10 button mushrooms into quarters and slice ½ of a red onion into slivers. Heat a non-stick skillet over medium high heat and coat with cooking spray. Add mushrooms and onions and a dash of salt and pepper, and a splash of white cooking wine (if desired). Cook for 8-12 minutes or until soft. Remove turkey burger from oven and cover with mushrooms and onions. Use ketchup or mustard as a condiment. Serve with
1 cup of string beans steamed or lightly sautéed in the same pan as the mushrooms and onions, and a large green salad with chopped tomatoes and cucumber and low calorie bottled dressing (40 calories per 2 tablespoon of dressing).
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