1 Sample Meal Plan & Recipes September 2015 Try our sample meal plan to get you started with new healthy choices. Choose the recipes you like or try them all. These resources can help you get moving! Meal Sample Day 1 Sample Day 2 Sample Day 3 Sample Day 4 Breakfast PB & J Smoothie Spinach & Cheese Egg Muffins Lunch Grilled Chicken Wrap Tuna Salad on Romaine lettuce Apple Cinnamon Refrigerator Oatmeal Tomato Lentil Soup Hard Boiled Eggs w/ Avocado & Tomato Slices Southwest Salad with Creamy Salsa Dressing Dinner Turkey and Zucchini Skillet dinner Side salad Grilled Fish or Turkey Tacos Black beans Grain Free Spaghetti Side salad Crockpot Chicken Tortilla Soup 12 Quick Breakfast Ideas: 15 Lunch or Dinner Ideas: Spinach & Cheese Egg Muffins Spinach Tomato Scramble Hard Boiled Eggs with Sliced Avocado & Tomato Raspberry Vanilla Refrigerator Oatmeal Banana Peanut Butter Refrigerator Oatmeal Apple Cinnamon Refrigerator Oatmeal Pumpkin Pie Chia Seed Oatmeal Vegetable Tortilla Pizza Grilled Chicken Wrap Grilled Fish or Turkey Tacos Three Bean Chili Tuna Salad on Romaine lettuce Roasted Chicken and Apple Salad Southwest Salad with Creamy Salsa Dressing Cucumber, Tomato, Garbanzo Bean Salad Protein Mocha Frappe Coffee PB & J Smoothie Berry Banana Protein Smoothie Chocolate Peanut Butter Banana Smoothie Carrot Ginger Soup Tomato Lentil Soup Crockpot Chicken Tortilla Soup Chicken and Vegetable Soup Quinoa Crunch over Vanilla Yogurt with Fruit Chicken Dijon with Broccoli and Peppers Turkey and Zucchini Skillet Dinner Grain Free Turkey & Cabbage Spaghetti
2 Breakfast Recipes Spinach & Cheese Egg Muffins 6 whole eggs 1/4 cup milk 1/2 of a red bell pepper, chopped 1 cup frozen chopped spinach, drained or 1 lb fresh baby spinach, wilted to about 1 cup 2 ounces of your favorite cheese Pinch of sea salt and black pepper to taste 1. Preheat oven to 350 degrees F. If using frozen spinach, microwave for 1 minute. Squeeze water out to drain excess liquid. If using fresh spinach, briefly steam, boil, or microwave for about 1 minute or until wilted. 2. Crack and beat eggs in a medium mixing bowl. Add milk and stir. 3. Add diced red bell pepper, spinach, cheese, and season with salt and pepper to taste. Stir. 4. Spray a regular sized muffin baking pan with a non stick cooking spray. Pour egg veggie mixture into muffin tins. 5. Bake at 350 degrees F for minutes or until firm and golden on top. Makes about 9 egg muffins. One serving is 3 muffins. *Note: To reheat egg muffins, microwave for about 30 seconds or warm in a toaster over. May double the recipe to freeze for later use. Reheat frozen egg muffins in the microwave for about 45 seconds to 1 minute. Hard Boiled Eggs with Sliced Avocado & Tomato 4 large eggs 1/2 ripe, small medium avocado Ground pepper to taste 1 tomato, sliced 1. Place eggs in a saucepan and fill with cold water, covering the eggs by an inch. Bring to a rolling boil, reduce heat to medium low and gently simmer for 12 minutes, uncovered. 2. Gently crack the eggs just after boiling and then submerge in a bowl filled with ice water. This method makes them easier to peel. After the eggs cool down in the ice water, remove, peel, and cut into halves.
3 3. Cut avocado in half lengthwise, remove pit. Scrape out avocado meat with a spoon from one half of the avocado and thinly slice. Save the other half in a ziplock back or an air tight container (Tip: Lemon juice helps prevent browning). 4. Wash and slice tomato. 5. Serve hard boiled eggs with sliced avocado and tomato (Optional: Season with a tiny pinch of sea salt, pepper, and/or hot sauce if desired). Makes 2 servings. Spinach Tomato Scramble 1 spray vegetable oil cooking spray 2 3 whole eggs, cracked and whisked 1/4 cup onion, minced 1/2 cup tomatoes, diced 2 cups raw or 1/2 cup frozen spinach or other leafy greens 1 tsp Italian seasoning (optional) Pinch of sea salt or Mrs. Dash seasoning Ground black pepper to taste 1. Heat a small skillet over medium high heat and spray with cooking spray. Add onion and tomatoes and cook for 3 minutes. 2. Add beaten eggs, cooking until eggs are fully cooked, about 5 minutes, stirring often. 3. Reduce heat to low. Stir in spinach at the last minute, cover with a lid for 1 2 minutes, allowing to wilt. Season with salt or Mrs. Dash, black pepper, and Italian seasoning or fresh herbs. Stir and serve immediately (Recommend: Serve with a cup of fruit). Makes 1 s erving. Southwest Frittata served with Black Beans 4 whole eggs and 2 egg whites, beaten (or 1 ¼ cup egg beaters) ½ small onion, diced 1 jalapeno or poblano pepper, de seeded and chopped ½ cup red bell pepper, diced 1 cup grape or cherry tomatoes, halved 1 tsp oil Dash of sea salt and black pepper to taste 2 cups black beans 1. Preheat oven to 350 degrees F. Saute onions, red bell pepper, and jalapeno or poblano
4 pepper with oil in a non stick skillet until onions begin to soften, about 3 4 minutes. 2. Add tomatoes, season with salt and pepper, and continue to cook over medium heat for 2 minutes. Evenly pour beaten eggs into the skillet and continue cooking (do not stir) until the eggs start to set, about 5 minutes. 3. Transfer skillet to the oven to finish cooking. Bake until the frittata is firm in the center, about 20 minutes. Cut into quarters and serve. 4. Serve with a side of black beans. Makes 4 servings. PB & J Smoothie 1 cup plain yogurt or milk 1 cup strawberries or berry of choice, fresh or frozen 1 tbsp no sugar added peanut butter ½ cup crushed ice (optional if using frozen berries) 1. Combine all ingredients in a blender and blend until smooth. Pour in a tall glass and serve immediately. Makes 1 serving. person. Berry Banana Protein Smoothie 2 cups milk of choice ½ medium banana, fresh or frozen 1 cup organic strawberries, fresh or frozen 1 tbsp chia seeds (optional) ½ cup crushed ice (optional if using frozen fruit) 1. Combine all ingredients in a blender and blend until smooth. Pour in a tall glass and serve immediately. Makes 1 serving. person. Chocolate Peanut Butter Banana Smoothie
5 1.5 cups milk of choice 1/2 frozen medium banana 1 Tbsp chia seeds (optional) 1/2 Tbsp unsweetened cocoa powder 1 Tbsp peanut butter (no sugar added) 1/2 cup ice 1. Add all ingredients in a blender and blend until smooth. Pour in a tall glass and serve immediately. Makes 1 serving. person. Protein Mocha Frappe Coffee 1/2 cup your favorite coffee, chilled or room temperature 1 scoop low carb protein powder (optional) 1/4 cup milk of choice 1 tbsp honey or maple syrup 1 tbsp unsweetened cocoa powder 1/2 tsp vanilla extract 2 cups of ice 1. Combine all ingredients in a blender. 2. Blend until the ice has pureed. 3. Drink right away because the milk and coffee will separate. 4. Serve in a tall glass and and enjoy! Makes 1 serving. person. Raspberry Vanilla Refrigerator Oatmeal ¼ cup uncooked old fashioned rolled oats 1/3 cup unsweetened almond milk ¼ cup plain Greek yogurt 1 ½ tsp dried chia seeds (optional) ¼ tsp vanilla extract ½ cup raspberries, cut in half 1. Using a half pint (1 cup) Mason jar add oats, milk, yogurt, chia seeds, and vanilla extract. Put lid on jar and shake until well combined. 2. Remove lid, add ¼ cup raspberries and stir until mixed throughout. Put lid on jar and refrigerate overnight or up to 3 days. Serve chilled and garnish with ¼ cup raspberries
6 when ready to eat. Makes 1 serving. Banana Peanut Butter Refrigerator Oatmeal ¼ cup uncooked old fashioned rolled oats 1/3 cup unsweetened almond milk ¼ cup plain Greek yogurt 1 ½ tsp dried chia seeds (optional) 1 tbsp no sugar added peanut butter ½ small banana, diced 1. Using a half pint (1 cup) Mason jar add oats, milk, yogurt, chia seeds, and peanut butter. Put lid on jar and shake until well combined. 2. Remove lid, add banana and stir until mixed throughout. Put lid on jar and refrigerate overnight or up to 2 days. Eat chilled. Makes 1 serving. Apple Cinnamon Refrigerator Oatmeal ¼ cup uncooked old fashioned rolled oats 1/3 cup unsweetened almond milk 1/2 cup plain Greek yogurt 1 ½ tsp dried chia seeds (optional) ½ tsp cinnamon ½ apple, diced or ¼ cup unsweetened applesauce 1. Using a half pint (1 cup) Mason jar add oats, milk, yogurt, chia seeds, and cinnamon. Put lid on jar and shake until well combined. 2. Remove lid, add apple or applesauce and stir until mixed throughout. Put lid on jar and refrigerate overnight or up to 2 days. Eat chilled. Makes 1 serving. Pumpkin Pie Chia Seed Oatmeal 1 cup uncooked steel cut oatmeal 4 cups water 1/4 cup dried chia seeds (optional)
7 1 1/2 cups pumpkin puree (no sugar added) 1 cup milk of choice 1/2 Tbsp cinnamon Dash of nutmeg 1/2 tsp maple syrup or honey for garnish 1. In a deep medium pot, boil 4 cups water. Add 1 cup steel cut oatmeal and cook according to directions. 2. While the oatmeal is cooking, soak 1/4 cup chia seeds in 1/4 cup water. Seeds will form a paste/gel like consistency. 3. When the oatmeal is done cooking and water is absorbed, add the chia seeds, milk, pumpkin puree, cinnamon, and nutmeg to the oatmeal. Garnish each individual serving with a tiny drizzle of maple syrup or honey and additional cinnamon if desired. Serving size is 1/2 cup. Makes 6 servings. Quinoa Crunch over Vanilla Yogurt with Fruit 1 cup quinoa, rinsed and drained 1 cup plain Greek yogurt ¼ tsp vanilla extract 1 tsp cinnamon 1 cup mixed fresh fruit, such as blueberries, raspberries, and peaches 1. Rinse quinoa. Heat a large sauté pan on medium low. Add the wet quinoa to the sauté pan to toast. While toasting, stir with a wire whisk. The quinoa will start popping, browning, and release a nutty aroma. Turn off heat and cool. May store in an airtight container in the refrigerator for up to four weeks. 2. Mix vanilla extract and cinnamon into the yogurt. To serve, divide yogurt among 2 bowls, and top each with ½ cup fruit and 1 tbsp toasted quinoa. Makes 2 servings (with leftover quinoa crunch topping). Lunch & Dinner Recipes: Vegetable Tortilla Pizza 1 100% whole wheat tortilla (6 inch) Smear of extra virgin olive oil or pesto ⅓ cup each, chopped (adds up to 1 cup): red onion, mushroom, bell pepper
8 1 large handful spinach or kale, chopped 1 oz part skim mozzarella cheese or goat cheese Sprinkle of Parmesan cheese (optional) ¼ tsp dried basil, oregano, or Italian seasoning ⅛ tsp red pepper flakes (optional) 1. Preheat oven to 400 degrees F. 2. Lay tortilla on a plate and brush with olive oil or smear with pesto. 3. Wash and chop all vegetables. Evenly sprinkle vegetables and mozzarella cheese on to the tortilla. Sprinkle with basil or Italian seasoning and Parmesan cheese. 4. Place directly on the oven rack if a crispier crust is desired or on a baking sheet for a softer crust. Bake at 400 degrees F for about 5 7 minutes, until cheese is melted and crust is desired crispness. May also cook in a toaster oven for faster cooking time. 5. Cut into eighths or quarters and serve immediately (May also make extra ahead of time and refrigerate until ready to heat in the oven or toaster oven). Makes 1 serving. Grilled Chicken Wrap 3 4 oz precooked grilled breast or roasted chicken, sliced 1 medium sized (6 8 inch) whole wheat tortilla 1 cup romaine lettuce, chopped ½ cup tomato, diced 1 Tbsp salad dressing of choice 1. Place grilled chicken breast strips or roast chicken on a plate, and heat in microwave for seconds. 2. Lay out tortilla on a plate, and place lettuce and tomato on it (towards one side, making it easy to roll up). 3. When chicken is done cooking, place on top of lettuce. Drizzle salad dressing over chicken, lettuce, and tomato. 1. Roll up tortilla starting on the side with the food. May make several wraps ahead of time and keep in the refrigerator. Makes 1 serving. Tuna Salad on Romaine Lettuce 6 Romaine lettuce leaves 2 five ounce cans of tuna packed in water (no salt added)
9 1 tbsp mustard 1/2 tbsp mayo or plain yogurt 1 celery stalk, chopped 1 tsp dill Black pepper to taste 1. Rinse and pat dry Romaine lettuce leaves. 2. Drain tuna. In a medium bowl, mashed tuna with a fork. 3. Add mayo, mustard, chopped celery, and dill. Stir. 4. Fill each Romaine leaf half with 1/6 of the tuna mixture. Makes 2 3 servings. Roasted Chicken and Apple Salad 1 3 1/2 lb. roasted chicken 1 apple, cored and chopped 2 celery stalks, chopped 1/2 cup plain yogurt 2 ounces nuts, chopped 8 10 cups mixed salad greens 1. Remove meat from chicken and dice, discarding skin and bones (you should have about 4 cups of meat). 2. Toss apples, celery, nuts, and plain yogurt in a large bowl. Add chicken, season with a pinch of sea salt and black pepper, and toss gently. 3. Arrange greens on four plates. Top with chicken salad and serve. Makes 4 servings. Southwest Salad with Creamy Salsa Dressing 4 cups romaine lettuce, chopped 1 cup black beans, canned and rinsed 1 cup sweet corn 10 cherry tomatoes, halved ¼ cup red or green onion, chopped ½ medium avocado or 6 medium black olives Dressing ¼ cup salsa
10 ¼ cup light sour cream or plain yogurt (optional) ¼ tsp chili powder (optional) ¼ tsp cumin (optional) 1. Wash and chop all vegetables. 2. Mix all salad ingredients together in large serving bowl. 3. Mix salsa, light sour cream, and spices ingredients for the dressing together in a cup or small bowl. 4. Toss the salad with dressing or serve on the side. May make larger portions for the whole family or leftovers. Makes 2 servings Cucumber, Tomato, Garbanzo Bean Salad Salad 15 oz can reduced sodium garbanzo beans (chickpeas), drained and rinsed 1/2 of a large cucumber, peeled and diced ½ cup onion, diced 1 cup tomatoes, diced 8 large Romaine leaves ¼ cup feta cheese crumbles (optional) or 1 small avocado, sliced Salad Dressing ½ Tbsp extra virgin olive oil 1 Tbsp apple cider vinegar ½ lemon, squeezed Freshly ground black pepper to taste 1. Drain and rinse garbanzo beans. Place in a large bowl. 2. Wash and chop cucumber, onion, and tomatoes. Add to the bowl with garbanzo beans. 3. Add olive oil, vinegar, lemon juice, and pepper. Add feta crumbles if desired. Toss the salad so the dressing is dispersed evenly. Taste and add more seasoning or herbs (such as oregano or parsley) if desired. 4. Place two three Romaine leaves on each plate. Fill Romaine leaves with cucumber tomato garbanzo bean mixture. Makes 4 servings. Carrot Ginger Soup 1 1/2 lbs. cups carrots, peeled and chopped (about 5 cups)
11 1 1/2 cup yellow onion, diced 1 cup celery, chopped 6 cups low sodium vegetable broth, low sodium chicken broth, or water ¼ cup fresh ginger, minced 2 Tbsp butter Sea salt and freshly ground black pepper to taste 1. In a large pot, sauté onions, celery, and ginger in butte r until soft, about 3 5 minutes. 2. Add chopped carrots, broth or water. Reduce to medium heat, cover and let simmer for about 30 minutes, or until carrots are soft. 3. Working in small batches and using a food processor or blender, puree soup until smooth. 4. Transfer back to the large pot. Season with salt and pepper. Makes 5 6 servings. Tomato Lentil Soup 1 tbsp oil 1 cup onion, chopped 6 garlic cloves, finely chopped 1 cup dried lentils, rinsed 2 15 ounce cans diced tomatoes (no salt added) 4 5 cups water or low sodium broth 1 2 tbsp cumin Sea salt or Mrs. Dash and black pepper to taste 1. Heat oil in a large pot. Add onion and cook until softened, about 3 5 minutes, stirring frequently. Add the garlic, stir, and cook for 2 minutes. 2. Rinse lentils and add to pot. Add cumin and stir well. Add water and both cans of diced tomatoes (no not drain). Bring to a boil, cover with a tilted lid, and simmer for minutes over medium low heat. 3. Taste and add adjust spices if necessary. Makes about 5 6 servings. Serving size is 1.5 cups. Crockpot Chicken Tortilla Soup 3 chicken thighs (either boneless or bone in is fine; you ll remove the bone before serving) oz. can diced tomatoes with green chiles 1 1/2 cups cooked black beans (drained and rinsed if using canned) 2 cups low sodium chicken broth 1 cup water
12 1 yellow onion, finely chopped 3 6 garlic cloves 1 jalapeño, de seeded, finely chopped 1 tsp ground cumin 1 tsp chili powder Juice of 1/2 lemon Optional: garnish avocado slices & fresh cilantro 1. Place chicken, tomatoes (and juices), beans, broth, water, onion, garlic, jalapeño, cumin, and chili powder in a slow cooker. Cover and cook on high 3 to 4 hours or on low for 6 to 8 hours. 2. Uncover the slow cooker and use tongs to remove chicken from the pot. Once cool enough to handle, shred the chicken and return the meat to pot. Stir in the lemon juice. Optional: Serve sprinkled with cilantro and avocado. Makes 4 servings. Hearty Chicken and Vegetable Soup Recipe Modified by Sara Nicole Ansari, R.D. Adapted from Medifast Cookbook 2 lbs (32 oz) raw, boneless, skinless, chicken breast, cut into 1 inch pieces 4 cups (32 oz) reduced sodium chicken broth + 1 cup water 4 tsp oil 2 cups onion, diced 2 4 garlic cloves, finely minced 2 cups carrots, peeled and diced 2 cups celery (7 large stalks), thinly sliced 1 bell pepper, cut into 1 inch pieces Seasonings 1 tbsp dried thyme leaves Ground black pepper to taste Mrs. Dash seasoning or pinch of sea salt 1. Trim all visible fat from chicken and cut into 1 inch pieces. 2. Clean and cut onion, garlic, carrots, celery, and bell peppers 3. In a large pot, heat oil over medium heat. Add onions, carrots, and celery. Cook until softened, about 5 minutes. 4. Add chicken, bell peppers, and garlic. Cook until chicken is no longer pink and the vegetable are tender crisp, about minutes, stirring occasionally. 5. Add broth, water, pepper, & thyme. Bring to a boil, reduce heat to medium low, and simmer for at least 20 minutes. Right before serving, season with sea salt or Mrs. Dash. Yields 6 servings.
13 Three Bean Chili Pantry 4 cups low sodium vegetable/chicken broth + 2 cups water 1 15 ounce can black beans, rinsed 1 15 ounce can white kidney beans, rinsed 1 15 ounce can kidney beans, rinsed 2 15 ounce cans diced tomatoes 1 Tbsp oil Veggies 1 cup onions, diced 1 cup red bell pepper, diced 1 jalapeno pepper, de seeded and finely chopped (may substitute 1/2 cup green bell pepper) 1 cup carrots, diced (optional) 2 garlic cloves, minced (optional) 1 poblano pepper, chopped (optional) Spices 2 3 Tbsp chili powder 1 2 Tbsp cumin ¼ tsp cayenne pepper (optional) ½ tsp black pepper 1. Wash and chop onion, peppers, and any other veggies you would like to add (such as garlic, carrots, poblano pepper, etc). 2. Heat oil in a large pot. Sauté onions, peppers, and veggies for 3 5 minutes until tender crisp. 3. Add broth, water, canned tomatoes, and all spices. Bring to a boil, reduce heat, and simmer on low for at least minutes. 4. Taste and add additional water or spices if needed. Add the rinsed three beans, stirring gently. Simmer over low heat for at least another 10 minutes or until ready to serve. Serves 6 people. Leftovers freeze well for later use. White Fish or Ground Turkey Tacos 12 oz white fish (such as tilapia, halibut, or bass) or 98% lean ground turkey ⅛ tsp cumin ⅛ tsp chili powder 1 tsp oil Six 4.5 inch soft corn tortillas
14 Pinch of sea salt or Mrs. Dash seasoning Ground black pepper to taste Vegetable garnish ½ cup onion, chopped 1 cup lettuce or green cabbage, chopped 1 cup tomatoes, diced 1 lime, cut into quarters Salsa or hot sauce 1. Season fish or turkey with spices, sea salt or Mrs. Dash, and pepper. Bake fish for about 25 minutes or grill for about 12 minutes, flipping once, until fully cooked. If using turkey, cook ground turkey in a skillet until browned and fully cooked. 2. Wash and chop all vegetables for garnish. 3. Heat tortillas on the grill, in the oven, or in the microwave. 4. To serve if preparing with fish slice fish widthwise and fan across tortilla. If preparing with turkey, spoon turkey meat on corn tortillas. Top with lettuce or cabbage, tomato, onion, and salsa or hot sauce. Serve fish tacos with lime wedge. Makes 6 servings. Serving size is 1 taco. Chicken Dijon with Broccoli and Red Bell Peppers Recipe Modified by Sara Nicole Ansari, R.D.N. Adapted from Medifast Cookbook 1 b (16 oz) raw, boneless, skinless chicken breast 1 tbsp low sodium soy sauce 2 tsp extra virgin olive oil 1 small medium red bell pepper, de seeded and chopped into bite size pieces 3 garlic cloves, minced 5 cups (1 small medium bunch) fresh broccoli florets, cut into bite size pieces ¼ cup water ¼ cup low sodium, low fat chicken broth 2 tbsp Dijon mustard 1 tbsp thyme (optional) 1. Remove any visible fat from chicken breasts and cut into thin strips. In a bowl, coat chicken with soy sauce; set aside and allow to marinate for minutes. 2. Heat oil in a large non stick skillet. Saute red bell peppers and garlic over medium heat for 3 minutes, stirring frequently. Add the broccoli and water, cover, cooking for 2 minutes until broccoli is bright green. Remove vegetables from skillet and set aside. 3. Add marinated chicken breasts and chicken broth to the skillet. Bring to a boil, reduce heat to medium low, and cook until chicken is fully cooked and no longer pink. 4. Stir in Dijon mustard and thyme, if desired, until flavors are all blended. Return broccoli, red peppers, and garlic to the skillet. Stir well and serve immediately.
15 Makes 2 servings. Easy Turkey Skillet Dinner 3/4 lb lean ground turkey 1 medium onion, peeled and chopped 3 5 tomatoes, chopped 2 medium zucchini, sliced 8 oz tomato sauce (low sugar) or 3 tbsp tomato paste + 1 cup water Spices 1 Tbsp Italian Seasoning 2 tsp garlic powder ground black pepper to taste pinch of sea salt 1. In a large nonstick stick using a tbsp of your oil of choice, brown turkey and onion over medium heat until turkey is cooked through and onion is soft, about 10 minutes. 2. Add chopped whole tomatoes, tomato paste, and seasonings. Simmer over medium heat for 10 minutes. 3. Add zucchini and cook for 5 minutes more. Serve while hot. Makes 4 servings. **Note: feel free to add extra veggies, whatever you have on hand! Bell pepper, mushrooms, squash, broccoli, spinach, kale, jalapeno, etc. The more, the merrier :) Adjust spices and seasoning to your taste. Grain Free Spaghetti Contributed by Health Coach Melissa Wolak 1 lb. lean ground beef or ground turkey 1/2 to 1 head cabbage, sliced thin 18 to 24 oz. spaghetti sauce (no sugar added) 1 tbsp Italian Seasoning 2 cloves garlic, chopped or may use garlic powder Optional garnish: Parmesan cheese 1. Brown meat in large skillet over medium heat. 2. While meat is still a little pink, add onions and garlic.
16 3. When meat is no longer pink, add cabbage in batches (Depending on the size of your skillet It will cook down). Add spices. When cabbage is soft, add sauce and stir well. Cook until sauce is heated through. Makes 4 servings.