And…we’re baaaacckk! Did you have a great week? We sure hope so. And we hope after a relaxing weekend you’re ready to tackle the week ahead–make it full of good (and healthy) eats!
Download a PDF of this weeks meal plan, recipes and shopping list here: Meal Plan and Recipes – Week 8 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: 1 frozen whole grain waffle with ½ cup fresh or frozen (thawed) berries, 1 tablespoon maple syrup, ½ cup cottage cheese and 2 Tablespoon raw pecans
Snack:1 small pear and 1 string cheese
Lunch: Tofu Pita. 1 whole wheat (or gluten free) pita, 4 ounces baked tofu, 1 Tablespoon sunflower seed kernels, 1 Tablespoon dressing of choice, ½ cup shredded carrots and ½ cup shredded Romaine lettuce. Serve with 1 apple.
Snack: 1 tablespoon of almond butter or peanut butter and 1 or 2 brown rice cakes
Dinner: Ginger Chicken Stir-Fry. Ingredients: 4 ounces boneless skinless chicken breast (you can cook one breast and save half for lunch tomorrow) cut into small 1 inch pieces, 1 tablespoon sesame oil, 1/4 cup sliced onion, 1 clove garlic and 1 tablespoon fresh minced ginger, ½ cup chopped green cabbage and ½ cup chopped or sliced zucchini. Combine sesame oil with garlic, ginger, and onion in a wok or large skillet, heat for 2 to 3 minutes on medium high, then add chicken and cook until almost cooked through. Add cabbage and zucchini and a little water or broth and simmer until chicken is fully cooked and veggies tender. Serve with ½ cup cooked brown rice.
Breakfast: Southwestern Egg Scramble. Ingredients: 1 whole egg plus 2 egg whites, ¼ cup black beans rinsed and drained, 2 tablespoons salsa or diced tomatoes, 1 tablespoon shredded Monterey jack or cheddar cheese, 1 whole wheat (or low carb) tortilla (or 2 corn tortillas). In a skillet over med. Heat, scramble eggs, black beans and salsa together. Fill tortilla and top with cheese. Serve with ½ grapefruit.
Snack: 6 ounces nonfat yogurt, 1 kiwi
Lunch: Polynesian Chicken Salad. Toss together 4 ounces cooked chicken (either leftover from last night or try Valley Fresh White Chicken, drained and cut into chunks), ¼ cup chopped celery, ¼ cup chopped pineapple, 1 tablespoon shredded carrots, 1 tablespoon slivered almonds or chopped peanuts, 1 tablespoon each plain yogurt and reduced fat mayonnaise, ¼ teaspoon curry powder, ¼ teaspoon fresh lemon or lime juice, dash of salt and/or pepper to taste. Serve over a bed of leaf lettuce (Romaine or Butter works great) or wrap it up in 1 whole wheat (or gluten free) tortilla. Eat alongside 1 cup grapes.
Snack: 2 tablespoons hummus and 1 small whole wheat (or gluten free) pita, 10 baby carrots
Dinner: Whole wheat (or gluten free) Penne Pasta with Broccoli and Pancetta. Ingredients: 1 cup whole wheat (or gluten free) penne (uncooked), 1 cup chopped broccoli florets, 1 ounce pancetta or 1 slice bacon chopped, 1 tablespoon diced onion, 1 teaspoon minced garlic, 1/3 cup diced tomatoes and 1 tablespoon low sodium chicken or veggie broth. Cook penne until almost done, add broccoli and cook about 3 more minutes, drain and return to pan. In another small pan coated with cooking oil spray, sauté pancetta, garlic, and onion for 5 minutes. Add tomatoes with broth and simmer another few minutes. Add sauce to pasta and top with ½ ounce shredded Asiago or Parmesan cheese.
Breakfast: Steel cut oat breakfast. ¼ cup steel cut oats, cooked in cup water for 20 to 30 minutes. Add a few dashes of cinnamon, 1 tablespoon chopped walnuts, and ½ chopped apple (or stir in ¼ cup applesauce). Serve with ½ cup lowfat cottage cheese
Snack: 1 hard boiled egg with ½ red bell pepper, 1 string cheese and 1 cup berries
Lunch: Black Bean and Pesto Pita. Use ½ cup cooked black beans (should be remaining from yesterdays breakfast), 1 tablespoon pesto (homemade or premade), 1 cup baby spinach leaves, ½ cup chopped tomatoes, ¼ cup onion (optional), 1 small whole wheat (or gluten free) pita or tortilla. You can wrap everything together in the tortilla or pile it into a pita.
Snack: 20-ounce skim cappuccino, chai or Energy Bar (about 200 calories or less)
Dinner: Grilled or broiled salmon (4 ounces) brushed with olive oil, a squeeze of lemon, a sprinkle of dill weed and a light dash of salt and pepper. Serve with ½ cup cooked quinoa or barley and sautéed kale (1 cup or more). For quick and easy kale, rinse well, chop and steam about 4 or 5 minutes. Then drizzle with 1 teaspoon olive oil and a dash of your favorite herb seasonings.
Breakfast: French Toast: 2 slices whole grain bread, 1 egg, 2 tablespoon low fat milk, ¼ teaspoon cinnamon, 1 tablespoon oats, cooking spray, 1 tablespoon real maple syrup, 1 tablespoon slivered almonds. Whisk together eggs, milk, cinnamon, and oats. Heat skillet over medium-high. Dip both sides of bread in egg batter and cook on skillet – about 2 minutes each side. Top with maple syrup and almonds.
Snack: ½ cup cottage cheese with 10 baby carrots (or carrot sticks from 2 large carrots)
Lunch: Spinach Strawberry Salad with Hazelnuts. For dressing whisk together 2 teaspoons olive oil, 1 tablespoon fresh lemon juice, 1 teaspoon Dijon mustard,1 dash salt and fresh ground pepper, 1 teaspoon honey, or agave. For salad, toss together 2 cups fresh spinach, 1/4 cup fresh sliced organic strawberries, 2 ounces cooked chicken or baked tofu, and 1 tablespoon chopped hazelnuts.
Snack: 1 pear or peach (in season) and 15 whole grain (gluten free) crackers
Dinner: Pork Chops with Roasted Red Pepper Sauce, 1 cup steamed cauliflower and ½ cup cooked brown rice
Breakfast: Veggie Breakfast scramble. Ingredients: 1 egg plus 2 egg whites, 1 cup chopped spinach, dash of salt and pepper and 2 tablespoon salsa if desired. Scramble all ingredients together in nonstick skillet (or skillet coating with cooking oil spray). Serve with ½ grapefruit and 1 piece whole grain bread toasted, 1 tsp. butter and/or jam if desired.
Snack: 6 ounce nonfat yogurt with ½ cup berries and 1 tablespoon slivered almonds or ground nuts of choice
Lunch: Turkey Cheddar Apple Wrap. 5 thin slices deli turkey (about 2 ounces), 1 teaspoon mustard (or more to taste), 1 slice reduced fat cheddar cheese, 2-3 lettuce leaves, ½ medium apple, sliced thin, 2 slices whole-grain bread or 1 whole wheat (or gluten free) (low carb) tortilla. Spread mustard on bread or tortilla, layer with turkey, cheese, apple and lettuce (or save apple for the side).
Snack: Snack bar or mix1
Dinner: 4 ounce halibut filet (or other white fish) – lightly brushed with olive oil, a squeeze of fresh lemon and a dash of salt and pepper. Broil or grill to desired doneness. Serve with ½ cup cooked barley or quinoa and 10 asparagus spears.
Breakfast: 1 whole grain waffle topped with 1 cup chopped kiwi (about 2 kiwi) and ½ cup low-fat plain yogurt mixed with 1 tablespoon chopped walnuts.
Snack: Power smoothie made with ½ cup nonfat milk, ½ cup water, ice cubes, 1 scoop protein powder, ½ banana, 1 tablespoon ground flax and 1 teaspoon peanut butter.
Lunch: Superfood salad with wild smoked salmon, berries, pecans, 2 cups mixed greens, 3 ounces smoked (or baked) wild salmon, ½ cup fresh berries, 1 tablespoon chopped pecans and 1 tablespoon honey mustard dressing.
Snack: 3 tablespoon hummus plus one rice cake and ½ of a sliced red pepper (save the rest for dinner)
Dinner: Chicken Fajitas
Breakfast: Steel cut oats (1/4 cup uncooked) with chopped apple, cinnamon, 1 teaspoon brown sugar and 1 tablespoon chopped walnuts. Serve with 1/2 cup cottage cheese.
Snack: 2 kiwi fruit with 15 raw cashews or almonds
Lunch: 1 cup Lentil Soup or chili (homemade or organic, low sodium canned) and 1 small Low carb whole wheat or gluten free tortilla, with 2 tablespoon shredded cheddar and/or jack cheese melted (either in microwave or on a nonstick skillet). Serve with 1 small mixed greens salad with 1 tablespoon light Italian dressing.
Snack: 2 ounces deli turkey meat plus 1 string cheese and 2 plums
Dinner: Whole Grain Pizza – you deserve it!! You can buy a premade crust or make your own.
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