Amazing Abs. Eating Guide. Daily Meal Plans, 48 Delicious Recipes & Weekly Grocery Lists
|
|
- Amberlynn Bridges
- 5 years ago
- Views:
Transcription
1 Amazing Abs Eating Guide Daily Meal Plans, 48 Delicious Recipes & Weekly Grocery Lists
2 Introduction Amazing Abs Eating Guide We understand that life can get pretty hectic. Sometimes you barely have time to eat, let alone to eat balanced, healthy meals. We want to help, and in the Amazing Abs Eating Guide we ve planned and presented every detail of a simple meal plan that you can start now and see results fast. The Amazing Abs Eating Guide is quick and easy because we ve done all the work for you. We started with eight weeks of meal plans, designed by a team of registered dietitians and gourmet chefs so you know that your meals will be healthy and delicious. Every meal of the day, including snacks, has been carefully laid out; we ve even counted the calories so you don t have to. The recipes that you need are all included in the Guide, with directions that are clear and easy to follow. To top it off, we ve gone through each week of the plan and created a grocery list that makes shopping easy just follow the list and you ll always have exactly what you need at meal time. You ll notice that each week leaves one day open this is your day to choose your own meals, but don t use it as an excuse to binge. Remember your health, weight and fitness goals, and try to eat foods similar to those in the meal plan. Follow the Amazing Abs Eating Guide and you ll find balanced, healthy, delicious results in no time! Consult your physician before starting this or any other meal plan. If you are pregnant, diabetic, have a heart condition or have any other medical condition, do not undertake this or any dietary change without your physician s permission. 1
3 Using the grocery list Portions Check this column to see at a glance how much of each item you ll need to prepare your meals throughout the day. Items marked with a m are for breakfasts, lunches, and snacks. The amounts shown are enough to SERVE ONE. Items marked with a q are for dinner. The dinner amounts will SERVE FOUR TO SIX comfortably. If you re cooking for one, it s easy to halve or quarter the recipe. If you end up with leftovers, you re welcome to eat them in place of one of your recommended meals, but remember to keep your portion sizes modest. If more than four are expected for dinner, the Grocery List makes it easy to decide which ingredients you ll need more of to alter your dinner recipes. Pantry Items to Check Before shopping each week, check to make sure you have enough of these essentials. They re common ingredients in many of the meals you ll be preparing, so if you re running short, you ll want to restock. Item Column This column lets you know conveniently and easily which foods you ll need during the upcoming week. You may substitute another food of choice at any time. Just take note of the calories allotted for a specific food or meal, and try to substitute within that calorie budget. Substitution also applies to fruits or vegetables, some of which may be out of season or simply unavailable. WEEK 1 PANTRY m = These items are for your breakfast, lunch & snack menus and will allow for 1 serving q = These items are for your DINNER menus and will allow for 4 servings Whole-wheat bread Low-fat milk Parmesan cheese Low-fat salad dressing Brown sugar GROCERY LIST DAIRY Fat-free sour cream 1/2 cup Shredded, low-fat 1 cup cheddar cheese Ranch dip 1 (7.5-oz.) container Light yogurt 3 (6-oz.) containers Eggs 1/2 dozen Orange juice 1/2 gallon (calcium-fortified) Low-fat cottage cheese 1 (8-oz.) container Part-skim mozzarella string cheese Cheese slices (low-fat) 1 (16 slice) package GRAIN Kashi cereal or Cheerios 1 (14-oz.) box Plain oatmeal 1 (2-lb.) container Whole-wheat tortillas 8 each Whole-grain pasta 1 (8-oz.) package Whole-wheat pita bread 1 package (6 1/2 inch) Garlic bread 1/2 loaf (whole-wheat, if possible) Whole-wheat dinner rolls 4 each Instant brown rice 3 cups cooked UNCLE BEN S Long Grain 1 (6.2-oz.) box and Wild Rice (Fast Cook) PACKAGED GOODS Mixed nuts 1 (4.5-oz.) container Whole-wheat pretzels 1 (15-oz.) bag 94% fat-free microwave 1 (9-oz.) box popcorn or plain popcorn Baked chips 1 (10-oz.) bag Tomato paste 1 (6-oz.) can Tomato sauce 1 (15-oz.) can Enchilada sauce 1 (10-oz.) can Fat-free refried beans 1 (14-oz.) can Italian-flavored, diced, 1 (15-oz.) can stewed tomatoes Healthy Choice 1 can broth-based soup Marinades of choice FRUIT Lemons Apples Bananas Berries 1/2 cup Grapes 1 1/2 pounds Natural peanut butter Soft tub margarine Light Miracle Whip Jam or preserves Mustard = These items are for your, LUNCH & SNACK menus and will allow for 1 serving = These items are for your DINNER menus and will allow for 4 servings Grapefruit Melons 1 cup each Nectarines Peaches Plums Oranges Fresh fruit of choice 10 cups VEGETABLES Baby carrots 1 (1-lb.) bag Cucumbers Sugar snap peas 1 small bag (or 1 cup) Celery 1 stalk Dark, leafy green salad mix 1 (5-oz.) bag Dark, leafy green salad mix 13 oz. Tomatoes Tomatoes 3 each Onions (yellow or white) 1 1/ Red onions 1/4 each Jalapeño peppers 1 1/ Fresh cilantro 1/4 bunch Broccoli florets 1 bunch Broccoli florets 2 bunches Crookneck OR 1 of choice zucchini squash Red potatoes 6 each Whole mushrooms 8 oz. FROZEN FOODS Frozen green peas 2 cups Bird s Eye Frozen 1 (28-oz.) bag Vegetable Stir Fry Lean Cuisine or Healthy Choice frozen entrée ʺ 450 calories Frozen yogurt 1 (1.75-quart) container MEAT Sliced turkey 8 thin slices Tuna in spring water 1 can Lean ground beef 1/2 lb. Boneless, skinless chicken breasts Boneless, skinless 3 lbs. chicken breasts Boneless, skinless chicken 1 lb. breasts OR precooked shrimp Turkey tenderloin 1 1/2 lbs. Fish fillets of choice 4 (8-oz.) fillets (i.e. halibut, haddock, orange roughy, red snapper, etc.) 2
4 week 1 Grocery List PANTRY Whole-wheat bread Low-fat milk Parmesan cheese Low-fat salad dressing Brown sugar Natural peanut butter Soft tub margarine Light Miracle Whip Jam or preserves Mustard m = These items are for your breakfast, lunch & snack menus and will allow for 1 serving q = These items are for your DINNER menus and will allow for 4 servings DAIRY q Fat-free sour cream q Shredded, low-fat cheddar cheese m Ranch dip m Light yogurt m Eggs m Orange juice (calcium-fortified) m Low-fat cottage cheese m Part-skim mozzarella string cheese m Cheese slices (low-fat) GRAIN m Kashi cereal or Cheerios m Plain oatmeal q Whole-wheat tortillas q Whole-grain pasta m Whole-wheat pita bread q Garlic bread (whole-wheat, if possible) q Whole-wheat dinner rolls q Instant brown rice q UNCLE BEN S Long Grain and Wild Rice (Fast Cook) 1/2 cup 1 cup 1 (7.5-oz.) container 3 (6-oz.) containers 1/2 dozen 1/2 gallon 1 (8-oz.) container 1 (16 slice) package 1 (14-oz.) box 1 (2-lb.) container 8 each 1 (8-oz.) package 1 package (6 1/2 inch) 1/2 loaf 4 each 3 cups cooked 1 (6.2-oz.) box m Grapes m Grapefruit m Melons m Nectarines m Peaches m Plums m Oranges q Fresh fruit of choice VEGETABLES 1 1/2 pounds 1 cup each 10 cups m Baby carrots 1 (1-lb.) bag m Cucumbers m Sugar snap peas 1 small bag (or 1 cup) m Celery 1 stalk m Dark, leafy green salad mix 1 (5-oz.) bag q Dark, leafy green salad mix 13 oz. m Tomatoes q Tomatoes 3 each q Onions (yellow or white) 1 1/ q Red onions 1/4 each q Jalapeño peppers 1 1/ q Fresh cilantro 1/4 bunch m Broccoli florets 1 bunch q Broccoli florets 2 bunches q Crookneck OR 1 of choice zucchini squash q Red potatoes 6 each q Whole mushrooms 8 oz. PACKAGED GOODS m Mixed nuts m Whole-wheat pretzels m 94% fat-free microwave popcorn or plain popcorn m Baked chips q Tomato paste q Tomato sauce q Enchilada sauce q Fat-free refried beans q Italian-flavored, diced, stewed tomatoes m Healthy Choice broth-based soup q Marinades of choice FRUIT q Lemons m Apples m Bananas m Berries 3 1 (4.5-oz.) container 1 (15-oz.) bag 1 (9-oz.) box 1 (10-oz.) bag 1 (6-oz.) can 1 (15-oz.) can 1 (10-oz.) can 1 (14-oz.) can 1 (15-oz.) can 1 can 1/2 cup FROZEN FOODS q Frozen green peas q Bird s Eye Frozen Vegetable Stir Fry m Lean Cuisine or Healthy Choice frozen entrée 450 calories m Frozen yogurt 2 cups 1 (28-oz.) bag 1 (1.75-quart) container MEAT m Sliced turkey 8 thin slices m Tuna in spring water 1 can q Lean ground beef 1/2 lb. m Boneless, skinless chicken breasts q Boneless, skinless 3 lbs. chicken breasts q Boneless, skinless chicken 1 lb. breasts OR precooked shrimp q Turkey tenderloin 1 1/2 lbs. q Fish fillets of choice 4 (8-oz.) fillets (i.e. halibut, haddock, orange roughy, red snapper, etc.)
5 week 1 Meal Plans day 1 day 2 1 cup Kashi cereal or Cheerios peach...45 SNACK 1 banana LUNCH 2 slices whole-wheat bread slices lean turkey or other lean deli meat Tbsp. Light Miracle Whip or light mayo; mustard...35 tomato, lettuce, other veggies apple oz. baked chips (9 12 chips) SNACK 1 oz. (handful) mixed nuts slices whole-wheat toast Tbsp. jam /2 grapefruit...37 SNACK 6 oz. light yogurt LUNCH 1 large wheat pita (6 1/2 ) slices lean turkey or other lean deli meat oz. (slice) cheese Tbsp. Light Miracle Whip /2 Tbsp. mustard...5 tomato, cucumber, lettuce, sprouts, other veggies celery sticks cup raw broccoli...25 DINNER 1 cup Spaghetti with Sauce cups tossed greens with veggies slice garlic bread (whole-wheat bread if possible) SNACK baby carrots Tbsp. low-fat dressing...25 Total 1789 SNACK 1 oz. whole-wheat pretzels (10 15 small knots) DINNER 2 cups Stir-fry with Chicken or Shrimp /4 cup brown rice cup fresh fruit SNACK 1/2 cucumber, sliced...15 Total
6 week 1 Meal Plans day 3 day 4 1 cup oatmeal (prepared, not dry) tsp. brown sugar scrambled eggs (use 2 egg whites and 1 yolk) cup orange juice (calcium-fortified) SNACK 1 apple...80 LUNCH Lean Cuisine or Healthy Choice frozen entrée 450 calories OR 2 cups leftover chicken or shrimp stir-fry with 1/2 cup brown rice /2 cups grapes SNACK 1/2 cup low-fat cottage cheese plum...36 DINNER 1 Chicken Enchilada with Salsa and 1 Tbsp. light sour cream cups tossed greens with veggies cup Kashi cereal or Cheerios slice whole-wheat toast Tbsp. natural peanut butter SNACK 1 cup (about 20) sugar snap peas...80 LUNCH 1 grilled or baked chicken breast cups tossed greens with veggies /4 cup low-fat dressing slice whole-wheat bread tsp. jam...40 SNACK 1 cup grapes DINNER 6 oz. Marinated Fish (i.e., halibut, haddock, orange roughy, red snapper, etc.) cups steamed baby red potatoes (no butter, use herbs to season) cup steamed broccoli whole-wheat dinner roll SNACK 6 oz. light yogurt Total 1789 SNACK 3 cups 94% fat-free microwave popcorn or plain popcorn cup melon (i.e., cantaloupe, watermelon, honeydew)...60 Total
7 week 1 Meal Plans day 5 day 6 2 slices whole-wheat toast tsp. butter or soft tub margarine tsp. jam cup orange juice (calcium-fortified) nectarine string cheese (part-skim mozzarella) cup oatmeal (prepared, not dry) tsp. brown sugar scrambled eggs (use 2 egg whites and 1 yolk) cup orange juice (calcium-fortified) cup grapes /2 cups broth-based soup slice whole-wheat toast oz. (slice) cheese orange cups tossed greens with veggies baby carrots Tbsp. ranch dip Broiled or Grilled Lemon Chicken (1 breast) with Roasted Veggies (1 1/2 cups) /2 cup fresh fruit /2 cup frozen yogurt /2 cup berries...30 Total slices whole-wheat bread /2 can tuna Tbsp. Light Miracle Whip baby carrots oz. whole-wheat pretzels (10 15 small knots) oz. light yogurt oz. Marinated Turkey Tenderloin /2 cup Uncle Ben s Long Grain and Wild Rice Fast Cook Recipe /2 cup green peas cup fresh fruit cups 94% fat-free microwave popcorn or plain popcorn...60 Total
8 week 2 Grocery List PANTRY Whole-wheat bread Low-fat milk Orange-juice (calcium-fortified) Kashi cereal or Cheerios Low-fat salad dressing Brown sugar Natural peanut butter Soft tub margarine Light Miracle Whip Jam or preserves Mustard Parmesan cheese Oatmeal Light sour cream Frozen yogurt Baked chips Whole-wheat pita bread Fat-free popcorn Whole-wheat pretzels Mixed nuts m = These items are for your breakfast, lunch & snack menus and will allow for 1 serving q = These items are for your DINNER menus and will allow for 4 servings DAIRY q Shredded, low-fat cheddar cheese m Light yogurt m Eggs q Light sour cream GRAIN q Whole-wheat tortillas m Whole-wheat dinner rolls q Whole-wheat dinner rolls q Whole-wheat buns q Whole-wheat pasta of choice PACKAGED GOODS q Dijon mustard q Fermented black beans q Tomato paste q Sloppy joe seasoning q Taco seasoning q Black beans q Reduced-Fat Cream of Mushroom Soup can q Salsa q Sliced black olives 1 cup 4 (6-oz.) containers 1/2 dozen 1/2 cup 8 each 8 each 4 each 16 oz. 2 tbsp. 1/3 cup 1 (6 oz.) can 1 packet 1 packet 1 (15-oz.) can 1 (10 3/4-oz.) 1 cup 1 (2.25-oz.) can VEGETABLES m Baby carrots m Cucumbers m Sugar snap peas q Green onions/scallions m Dark, leafy green salad mix q Dark, leafy green salad mix q Baby spinach m Tomato q Tomato q Roma tomatoes OR cherry or grape tomatoes m Broccoli florets m Raw vegetables of choice FROZEN FOODS m Lean Cuisine or Healthy Choice frozen entrée 350 calories q Frozen broccoli spears q Frozen, mixed vegetables of choice 1 (1-lb.) bag 1 small bag (or 1 cup) 8 each 1 (5-oz.) bag 1 (7-oz.) bag 1 (16-oz.) bag 1 OR 1 carton 1/4 lb. 4 cups 1 (10-oz.) bag 2 cups FRUIT m Apples m Bananas m Berries m Grapes m Grapefruit m Pears m Melons m Nectarines m Oranges m Peaches m Kiwis m Plums m Tangerines q Mixed fruit of choice 1/2 cup 3/4 lb. 1 cup 2 cups MEAT m Tuna in spring water m Lean turkey deli meat q Salmon fillets m Boneless, skinless chicken breasts q Boneless, skinless chicken breasts q Boneless, skinless chicken breasts or extra-lean ground beef q Extra-lean ground beef or turkey 1 (6-oz.) can 8 slices 2 lbs. 3 lbs. 1 lb. 1 lb. 7
9 week 2 Meal Plans day 1 day 2 1 cup Kashi cereal or Cheerios banana slices whole-wheat toast Tbsp. jam tsp. butter or soft tub margarine /2 grapefruit plum /2 oz. whole-wheat pretzels (5 7 small knots)...54 Lean Cuisine or Healthy Choice frozen entrée 350 calories cups tossed greens with veggies baby carrots oz. Steamed Salmon with Black Bean Sauce /2 cup steamed mixed vegetables whole-wheat dinner roll cup melon (i.e., cantaloupe, watermelon, honeydew) oz. (handful) mixed nuts Total oz. light yogurt slices whole-wheat bread slices lean turkey or other lean deli meat Tbsp. Light Miracle Whip or light mayo; mustard tomato, lettuce, other veggies tangerine /2 cup raw broccoli Tbsp. low-fat dressing apple /2 oz. whole-wheat pretzels (5 7 small knots)...54 Sloppy Joe (1/2 cup) on a whole-wheat bun cup raw veggies (i.e., carrots, celery, broccoli, cucumber, cherry tomatoes) Tbsp. low-fat dressing /2 cup fresh fruit /4 cup frozen yogurt /2 cup berries...30 Total
10 week 2 Meal Plans day 3 day 4 1 cup oatmeal (prepared, not dry) tsp. brown sugar scrambled eggs (use 2 egg whites and 1 yolk) cup orange juice (calcium-fortified) cup Kashi cereal or Cheerios pear slice whole-wheat toast Tbsp. natural peanut butter nectarine slices whole-wheat bread /2 can tuna Tbsp. Light Miracle Whip oz. baked chips (9 12 chips) baby carrots peach oz. light yogurt /2 cucumber, sliced Tbsp. low-fat dressing...25 Sliced Seasoned Chicken over Spinach Salad (1 chicken breast, 3 cups spinach salad) whole-wheat dinner roll orange...60 Total cup (about 20) sugar snap peas large wheat pita (6 1/2 ) slices lean turkey or other lean deli meat Tbsp. Light Miracle Whip /2 Tbsp. mustard...5 tomato, cucumber, lettuce, sprouts, other veggies oz. whole-wheat pretzels (10 15 small knots) plum cup grapes cups Chicken Divan cups tossed greens with veggies cups 94% fat-free microwave popcorn or plain popcorn kiwi...40 Total
11 week 2 Meal Plans day 5 day 6 2 slices whole-wheat toast tsp. jam cup orange juice (calcium-fortified) cup oatmeal (prepared, not dry) tsp. brown sugar scrambled eggs (use 2 egg whites and 1 yolk) cup orange juice (calcium-fortified) oz. light yogurt grilled or baked chicken breast cups tossed greens with veggies /4 cup low-fat dressing whole-wheat dinner roll tsp. jam orange /2 cups Roasted Tomato Pasta cups tossed greens with veggies /2 cup frozen yogurt Total oz. light yogurt peanut butter (1 Tbsp.) and jelly or jam (1 Tbsp.) sandwich on whole-wheat bread (2 slices) /2 cup grapes baby carrots banana water Soft Tacos: 2 whole-wheat tortillas oz. taco meat (extra-lean ground beef or chicken) /4 cup low-fat cheddar cheese lettuce, tomato, olives, etc /4 cup salsa Tbsp. light sour cream /3 cup black beans apple...80 Total
12 week 3 Grocery List PANTRY Whole-wheat bread Low-fat milk Low-fat salad dressing Brown sugar Orange juice (calcium-fortified) Kashi cereal or Cheerios Natural peanut butter Soft tub margarine Light Miracle Whip Jam or preserves 94% fat-free popcorn Oatmeal Light sour cream Instant brown rice Mustard Mixed nuts Cheese slices (low-fat) Frozen yogurt Whole-wheat pretzels Whole-wheat pita bread Baked chips Ranch dip m = These items are for your breakfast, lunch & snack menus and will allow for 1 serving q = These items are for your DINNER menus and will allow for 4 servings DAIRY q Low-fat cheddar cheese m Light yogurt m Eggs q Light sour cream m Low-fat cottage cheese m Part-skim mozzarella string cheese GRAIN q Instant brown rice m Whole-wheat dinner rolls q Whole-wheat dinner rolls q Wild rice q Whole-wheat tortillas PACKAGED GOODS q Fat-free refried beans q Salsa q Slivered almonds q Fat-free chicken broth m Healthy Choice broth-based soup q Marinades of choice (mesquite, teriyaki) q Apricot preserves FRUIT q Lemons m Apples m Bananas m Berries m Grapes m Grapefruit m Tangerines m Melons m Nectarines m Oranges q Oranges m Peaches m Pears q Fresh fruit of choice 1 cup 4 (6-oz.) containers 1/2 dozen 1/2 cup 1 small container 3 cups cooked 8 each 4 cups cooked 8 each 3 (16-oz.) cans 1 cup 1/3 cup 1/4 cup 1 can 2 bottles 2 Tbsp. 4 each 1 1/2 cup 1 lb. 1 cup each 2 cups VEGETABLES m Baby carrots m Cucumbers m Sugar snap peas m Celery m Tomatoes q Tomatoes m Broccoli florets q Fresh cilantro q Red potatoes q Crookneck squash q Zucchini squash q Portabella mushrooms q Red onions m Dark, leafy green salad mix q Dark, leafy green salad mix q Sweet potatoes FROZEN FOODS q Frozen, mixed vegetables of choice q Frozen, stir-fry vegetables m Lean Cuisine or Healthy Choice frozen entrée 425 calories MEAT m Tuna in spring water m Lean turkey deli meat q Halibut fillets m Boneless, skinless chicken breasts q Boneless, skinless chicken breasts q Lean London Broil (flank steak may be substituted) 1 (1-lb.) bag 1 small bag (or 1 1/2 cups) 1 stalk 3 each 1/4 lb. 3 Tbsp. 1 lb. 5 oz. 14 oz. 4 each 2 cups 1 (16-oz.) bag 1 (6-oz.) can 8 slices 4 (8-oz.) fillets 4 lbs. 2 lbs. 11
13 week 3 Meal Plans day 1 day 2 1 cup Kashi cereal or Cheerios cup berries slice whole-wheat toast Tbsp. natural peanut butter /2 cup grapes slices whole-wheat bread slices lean turkey or other lean deli meat Tbsp. Light Miracle Whip or light mayo; mustard...35 tomato, lettuce, other veggies apple oz. baked chips (9 12 chips) banana cup Orange Chicken /2 cup Lemon Dill Rice /2 cup steamed vegetables baby carrots Tbsp. ranch dip slices whole-wheat toast Tbsp. jam /2 grapefruit oz. (handful) mixed nuts large wheat pita (6 1/2 ) slices lean turkey or other lean deli meat oz. (slice) cheese Tbsp. Light Miracle Whip /2 Tbsp. mustard...5 tomato, cucumber, lettuce, sprouts, other veggies celery sticks cup raw broccoli tangerine Soft Bean Burritos: 2 soft whole-wheat tortillas cup beans oz. (1/4 cup) shredded cheese (part-skim mozzarella) lettuce, tomatoes Tbsp. light sour cream /4 cup salsa...12 Total /2 cup frozen yogurt peach...45 Total
14 week 3 Meal Plans day 3 day 4 1 cup oatmeal (prepared, not dry) tsp. brown sugar scrambled eggs (use 2 egg whites and 1 yolk) cup orange juice (calcium-fortified) cup Kashi cereal or Cheerios peach slice whole-wheat toast Tbsp. natural peanut butter apple...80 Lean Cuisine or Healthy Choice frozen entrée 425 calories cup grapes baby carrots Tbsp. ranch dip oz. Steamed or Broiled Halibut /2 cup Seasoned, Boiled Red Potatoes cups tossed greens with veggies whole-wheat dinner roll oz. light yogurt Total string cheese (part-skim mozzarella) grilled or baked chicken breast cups tossed greens with veggies /4 cup low-fat dressing slice whole-wheat bread tsp. jam oz. light yogurt nectarine /2 cup (about 10) sugar snap peas Mesquite-Marinated Chicken Breast medium sweet potato, baked tsp. butter or soft tub margarine /2 cup fruit cups tossed greens with veggies cups 94% fat-free microwave popcorn or plain popcorn...60 Total
15 week 3 Meal Plans day 5 day 6 2 slices whole-wheat toast Tbsp. jam cup orange juice (calcium-fortified) cup oatmeal (prepared, not dry) tsp. brown sugar scrambled eggs (use 2 egg whites and 1 yolk) cup orange juice (calcium-fortified) oz. whole-wheat pretzels (10 15 small knots) cup (about 20) sugar snap peas /4 cups broth-based soup slice whole-wheat toast oz. (slice) cheese orange cups tossed greens with veggies pear oz. Grilled, Marinated London Broil /2 cup Grilled Vegetables whole-wheat dinner roll /2 cup frozen yogurt /2 cup berries...30 Total cup grapes slices whole-wheat bread /2 can tuna Tbsp. Light Miracle Whip baby carrots /2 oz. whole-wheat pretzels (5 7 small knots) banana oz. light yogurt Teriyaki Chicken, 1 breast cup stir-fried vegetables with teriyaki sauce..80 3/4 cup brown rice cup melon (i.e., cantaloupe, watermelon, honeydew) /2 cucumber, sliced...15 Total
16 week 4 Grocery List PANTRY Whole-wheat bread Whole-wheat pretzels Baked chips Whole-wheat pita bread Oatmeal Kashi cereal or Cheerios Low-fat milk Low-fat salad dressing Orange juice (calcium-fortified) Frozen yogurt Brown sugar Natural peanut butter Soft tub margarine Light Miracle Whip Jam or preserves 94% fat-free popcorn Mixed nuts Mustard m = These items are for your breakfast, lunch & snack menus and will allow for 1 serving q = These items are for your DINNER menus and will allow for 4 servings DAIRY q Half-and-half q Butter q Shredded, low-fat cheddar cheese q Light sour cream m Light yogurt m Eggs m Low-fat cottage cheese GRAIN m Whole-wheat dinner rolls q Whole-wheat dinner rolls q Whole-wheat buns q Linguine (whole-wheat) PACKAGED GOODS q Baked tortilla chips q Fat-free chicken broth q Taco seasoning q Powdered ranch dressing mix q Baked beans q Sliced black olives q Slivered almonds q Fat-free refried beans q Salsa q Mandarin oranges FRUIT 1/4 cup 1 Tbsp. 1/2 cup 1/2 cup 2 (6-oz.) containers 1/2 dozen 1 (8-oz.) container 1 4 each 16 oz. 4 oz. 1/4 cup 1 packet 1 packet 1 (28-oz.) can 1 (2.5-oz.) can 1/2 cup 2 (16-oz.) cans 1 cup 1 (15-oz.) can q Fresh fruit of choice VEGETABLES m Baby carrots m Cucumbers m Sugar snap peas m Tomatoes q Tomatoes q Asparagus spears m Broccoli florets q Broccoli florets q Cilantro q Jicama q Sliced mushrooms q Green onions q Red onions q Red bell peppers q Snow peas m Dark, leafy green salad mix q Dark, leafy green salad mix q Baby spinach q Small potatoes (for baking) FROZEN FOODS m Lean Cuisine or Healthy Choice frozen entrée 450 calories 2 cups 1 (1-lb.) bag 1 small bag (or 1/2 cup) 3 each 28 each 1/4 lb. 3/4 lb. 1 1/2 Tbsp. 1/ 8 oz. 4 each 1/4 each 2 cups 5 oz. 20 oz. 1 (10-oz.) bag 4 each q Granny Smith apples m Apples m Bananas m Berries m Grapes m Grapefruit m Kiwis m Melons m Nectarines m Peaches m Pears m Plums m Tangerines 1 cup 1/2 lb. 1 cup MEAT m Tuna in spring water m Lean turkey deli meat q Extra-lean ground beef q Lean pork tenderloin q Boneless, skinless chicken breasts or precooked shrimp q Boneless, skinless chicken breasts q Fish fillets of choice 1 (6-oz.) can 8 slices 1 lb. 2 lbs. 1 lb. 3 lbs. 4 (8-oz.) fillets 15
17 week 4 Meal Plans day 1 day 2 1 1/2 cups Kashi cereal or Cheerios banana apple slices whole-wheat toast Tbsp. jam scrambled eggs (use 2 egg whites and 1 yolk) /2 grapefruit...37 Lean Cuisine or Healthy Choice frozen entrée 450 calories cups tossed greens with veggies oz. (handful) mixed nuts oz. Creole Pork Tenderloin /2 cup Apple Jicama Salsa steamed asparagus spears whole-wheat dinner roll oz. whole-wheat pretzels (10 15 small knots) Total nectarine slices whole-wheat bread slices lean turkey or other lean deli meat Tbsp. Light Miracle Whip or mayo; mustard...35 tomato, lettuce, other veggies pear cup raw broccoli oz. light yogurt Taco Salad: 10 baked tortilla chips /4 cup extra-lean ground beef with taco seasoning /2 cup refried beans Tbsp. light cheddar cheese Tbsp. sliced olives cups salad greens with tomato Tbsp. light sour cream /4 cup salsa /2 cup fruit kiwi /2 cup low-fat cottage cheese...80 Total
18 week 4 Meal Plans day 3 day 4 1 cup Kashi cereal or Cheerios peach slice whole-wheat toast Tbsp. natural peanut butter cup oatmeal (prepared, not dry) tsp. brown sugar scrambled eggs (use 2 egg whites and 1 yolk) cup orange juice (calcium-fortified) tangerine...37 water slices whole-wheat bread /2 can tuna Tbsp. Light Miracle Whip oz. baked chips (9 12 chips) plum /2 cucumber, sliced cups Pasta Primavera with shrimp or chicken cups tossed greens with veggies whole-wheat dinner roll /2 cup frozen yogurt Total oz. (handful) mixed nuts large wheat pita (6 1/2 ) slices lean turkey or other lean deli meat Tbsp. Light Miracle Whip /2 Tbsp. mustard...5 tomato, cucumber, lettuce, sprouts, other veggies oz. whole-wheat pretzels (10 15 small knots) peach plum /2 cup (about 10) sugar snap peas...40 Chicken Breast Sandwich on whole-wheat bun Tbsp. sauce (i.e., light mayo, Light Miracle Whip, light honey mustard) veggies for sandwich (lettuce, tomato, etc.) cups tossed greens with veggies /2 cup baked beans cups 94% fat-free microwave popcorn or plain popcorn Total 1815
19 week 4 Meal Plans day 5 day 6 2 slices whole-wheat toast tsp. butter, jam or soft tub margarine cup orange juice (calcium-fortified) cup oatmeal (prepared, not dry) tsp. brown sugar scrambled eggs (use 2 egg whites and 1 yolk) cup orange juice (calcium-fortified) oz. (handful) mixed nuts grilled or baked chicken breast cups tossed greens with veggies /4 cup low-fat dressing whole-wheat dinner roll tsp. jam tangerine pear oz. Balsamic-Glazed Steamed Fish small baked potato (top with 1 1/2 Tbsp. light sour cream and sprinkle with powdered ranch dressing mix) /2 cup steamed broccoli cup melon (i.e., cantaloupe, watermelon, honeydew)...60 Total oz. light yogurt peanut butter (1 Tbsp.) and jelly or jam (1 Tbsp.) sandwich on whole-wheat bread (2 slices) cup grapes baby carrots Tbsp. low-fat dressing banana water Marinated Chicken Breast spinach salad: 2 cups spinach /4 cup mandarin oranges /8 cup slivered almonds Tbsp. fat-free vinaigrette whole-wheat dinner roll /4 cup frozen yogurt cup berries...60 Total
20 week 5 Grocery List PANTRY Whole-wheat bread Kashi cereal or Cheerios Orange juice (calcium-fortified) Low-fat milk Low-fat salad dressing Brown sugar Natural peanut butter Soft tub margarine Light Miracle Whip Jam or preserves 94% fat-free popcorn Oatmeal Light sour cream Instant brown rice Mixed nuts Whole-wheat pita bread Cheese slices (low-fat) Ranch dip Frozen yogurt Whole-wheat pretzels m = These items are for your breakfast, lunch & snack menus and will allow for 1 serving q = These items are for your DINNER menus and will allow for 4 servings DAIRY m Light yogurt m Eggs q Part-skim mozzarella cheese q Orange juice concentrate q Light sour cream GRAIN q Whole-wheat dinner rolls q Whole-wheat linguine q Instant brown rice PACKAGED GOODS q Slivered almonds q Powdered ranch dressing mix q Fat-free chicken broth q Canned, red kidney beans m Healthy Choice broth-based soup q Diced or crushed stewed tomatoes q Chili seasoning mix q Fat-free vinaigrette q Dry red wine (optional) q Drained capers (in the Asian section) q Black or green olives q Minced anchovies q Mandarin oranges FRUIT m Berries m Bananas m Apples m Grapefruit m Grapes m Pears m Plums m Oranges m Fresh fruit of choice 3 (6-oz.) containers 1/2 dozen 1/2 cup 8 fl. oz. 1/3 cup 8 each 16 oz. 3 cups cooked 1/2 cup 1 packet 3 cups 2 (15-oz.) cans 1 can 2 (14-oz.) cans 1 packet 1/2 cup 1/2 cup 1 Tbsp. 1 (2.25-oz.) can 1 Tbsp. 1 (15-oz.) can 1 1/2 cups 1 1/2 lbs. 4 cups VEGETABLES m Baby carrots m Cucumbers m Sugar snap peas m Celery m Tomatoes m Broccoli florets q Broccoli florets q Onions q Small potatoes for baking q Shallots q Baby spinach m Dark, leafy green salad mix q Dark, leafy green salad mix q Roma tomatoes OR canned diced tomatoes q Raw veggies of choice FROZEN FOODS q Bird s Eye Frozen Vegetable Stir-Fry m Lean Cuisine or Healthy Choice frozen entrée 425 calories MEAT m Tuna in spring water m Lean turkey deli meat q Deli sliced turkey, chicken, or ham q Extra-lean ground beef m Boneless, skinless chicken breasts q Boneless, skinless chicken breasts q Precooked shrimp or boneless, skinless chicken breasts q Turkey tenderloin q Fish of choice 1 (1-lb.) bag 1 small bag (or 1 cup) 1 stalk 3 each 1/4 lb. 1/2 lb. 4 each 8 to 10 each 1 (10-oz.) bag 5 oz. 26 oz. 12 (about 2 lbs) OR 2 (28-oz.) cans 6 cups 1 (28-oz.) bag 1 (6-oz.) can 8 slices 1 lb. (or 3 cups) 1/2 lb. 2 1/2 lbs. 1 lb. 1 1/2 lbs. 4 (8-oz.) fillets 19
21 week 5 1 cup Kashi cereal or Cheerios cup berries banana slices whole-wheat bread slices lean turkey or other lean deli meat Tbsp. Light Miracle Whip or light mayo; mustard...35 tomato, lettuce, other veggies apple oz. baked chips (9 12 chips) oz. (handful) mixed nuts /2 cups Stir-fry with Chicken or Shrimp /4 cup brown rice Meal Plans day 1 day 2 2 slices whole-wheat toast Tbsp. jam /2 grapefruit oz. light yogurt large wheat pita (6 1/2 ) slices lean turkey or other lean deli meat oz. (slice) cheese Tbsp. Light Miracle Whip /2 Tbsp. mustard...5 tomato, cucumber, lettuce, sprouts, other veggies celery sticks cup raw broccoli oz. whole-wheat pretzels (10 15 small knots) baby carrots Tbsp. low-fat dressing...25 Total oz. Turkey Saltimbocca with Marsala Sauce small baked potato (top with 1 1/2 Tbsp. light sour cream and sprinkle with powdered ranch dressing mix) /2 cup steamed broccoli cup fresh fruit /2 cucumber, sliced...15 Total
22 week 5 Meal Plans day 3 day 4 1 cup oatmeal (prepared, not dry) tsp. brown sugar scrambled eggs (use 2 egg whites and 1 yolk) cup orange juice (calcium-fortified) apple...80 Lean Cuisine or Healthy Choice frozen entrée 425 calories /2 cups grapes plum /2 cups Chili (use extra-lean ground beef or lean ground turkey) whole-wheat dinner roll or breadstick cup raw veggies (i.e., carrots, celery, broccoli, cucumber, and cherry tomatoes) 40 3 Tbsp. low-fat dressing oz. light yogurt Total cup Kashi cereal or Cheerios slice whole-wheat toast Tbsp. natural peanut butter cup (about 20) sugar snap peas grilled or baked chicken breast cups tossed greens with veggies /4 cup low-fat dressing slice whole-wheat bread tsp. jam cup grapes oz. Fish Fillet with Orange-Rosemary Sauce..297 spinach salad: 2 cups spinach /4 cup mandarin oranges /8 cup slivered almonds Tbsp. fat-free vinaigrette whole-wheat dinner roll cups 94% fat-free microwave popcorn or plain popcorn...60 Total
23 week 5 Meal Plans day 5 day 6 2 slices whole-wheat toast tsp. butter or soft tub margarine tsp. jam cup orange juice (calcium-fortified) pear /2 cups broth-based soup slice whole-wheat toast oz. (slice) cheese orange cups tossed greens with veggies cup oatmeal (prepared, not dry) tsp. brown sugar scrambled eggs (use 2 egg whites and 1 yolk) cup orange juice (calcium-fortified) cup grapes slices whole-wheat bread /2 can tuna Tbsp. Light Miracle Whip baby carrots Tbsp. ranch dip oz. whole-wheat pretzels (10 15 small knots) Chef Salad 4 cups mixed greens /4 cup diced turkey, chicken or lean ham (from deli) hard-boiled egg, sliced Tbsp. part-skim mozzarella cheese...35 vegetables of choice (tomato, cucumber, broccoli, peas, etc.) /4 cup low-fat dressing /2 cup frozen yogurt /2 cup berries oz. light yogurt Chicken Puttanesca (1 chicken breast with sauce) cup whole-wheat pasta cups tossed greens with veggies cups 94% fat-free microwave popcorn or plain popcorn...60 Total 1797 Total
24 week 6 Grocery List PANTRY Whole-wheat bread Kashi cereal or Cheerios Orange juice (calcium-fortified) Low-fat milk Low-fat salad dressing Brown sugar Natural peanut butter Soft tub margarine Light Miracle Whip Jam or preserves 94% fat-free popcorn Oatmeal Baked chips Whole-wheat pretzels Whole-wheat pita bread Ranch dip Mixed nuts Frozen yogurt Mustard m = These items are for your breakfast, lunch & snack menus and will allow for 1 serving q = These items are for your DINNER menus and will allow for 4 servings DAIRY q Light sour cream q Shredded, low-fat cheddar cheese q Shredded, part-skim mozzarella cheese q Non-fat ricotta cheese m Eggs q Eggs m Light yogurt GRAIN m Whole-wheat dinner rolls q Whole-wheat dinner rolls q Whole-wheat tortillas q Brown rice q Lasagna noodles 1/2 cup 1 cup 1 cup 1 (15-oz.) container 1/2 dozen 5 each 3 (6-oz.) containers 8 each 8 each 2 cups cooked 1 PACKAGED GOODS q Betty Crocker Instant 1 (3.5-oz.) box Herb Mashed Potatoes q UNCLE BEN S Long Grain 1 (6.2-oz.) box and Wild Rice (Fast Cook) q Apricot jam 1/2 cup q Tomato juice (or Spicy V-8 ) 2 cups q Catsup 1/2 cup q Low-fat beef broth 1 (15-oz.) can q Spaghetti sauce 1 (28-oz.) jar q Black beans 1 (15-oz.) can VEGETABLES m Baby carrots q Carrots, large m Cucumbers m Sugar snap peas m Broccoli florets q Broccoli florets q Asparagus (fresh or frozen) q Bean sprouts q Bell peppers q Jalapeno peppers q Cilantro (fresh) q Green beans (frozen, fresh, or canned) q Green onions q Onions q Red onions q Shallots m Tomatoes q Tomatoes m Dark, leafy green salad mix q Dark, leafy green salad mix q Russet potatoes FROZEN FOODS 1 (1-lb.) bag 3 each 1 small bag (or 1/2 cup) 1/4 lb. 1 lb. 24 spears 1 handful 1/ 1/4 bunch 4 cups 1 bunch + 3 onions 3 each 1/4 each 3 each 3 each 7 each 5 oz. 13 oz. FRUIT q Lemons q Limes m Apples m Bananas m Berries m Grapes m Grapefruit m Melons m Nectarines m Oranges m Peaches m Pears m Plums m Tangerines q Fresh fruit of choice 23 3 each 1/2 cup 1 lb. 1/2 cup 2 cups q Frozen peas m Lean Cuisine or Healthy Choice frozen entrée 350 calories MEAT m Lean turkey deli meat m Tuna in spring water q Beef stew meat q Extra-lean ground beef q Boneless, lean ham (fully cooked) q Diced lean ham m Boneless, skinless chicken breasts q Boneless, skinless chicken breasts q Whole salmon, cleaned 1 cup 8 slices 1 (6-oz.) can 1 lb. 1/2 lb. 1 1/2 lbs. 1/3 lb. (1 cup) 3 lbs. 2 to 3 lbs.
25 week 6 Meal Plans day 1 day 2 1 cup Kashi cereal or Cheerios banana slices whole-wheat toast Tbsp. jam tsp. butter or soft tub margarine /2 grapefruit plum /2 oz. whole-wheat pretzels (5 7 small knots)...54 Lean Cuisine or Healthy Choice frozen entrée 350 calories cups tossed greens with veggies baby carrots Tbsp. ranch dip /2 cups Beef or Chicken Stew cups tossed greens with veggies whole-wheat dinner roll (or breadstick) /2 cup melon (i.e., cantaloupe, watermelon, honeydew) oz. (handful) mixed nuts Total pear slices whole-wheat bread slices lean turkey or other lean deli meat Tbsp. Light Miracle Whip or mayo; mustard...35 tomato, lettuce, other veggies tangerine /2 cup raw broccoli Tbsp. low-fat dressing apple oz. light yogurt cup Tiny Spicy Chicken /2 cup Ham Fried Rice cup steamed green beans /4 cup frozen yogurt /2 cup berries...30 Total
26 week 6 Meal Plans day 3 day 4 1 cup oatmeal (prepared, not dry) tsp. brown sugar scrambled eggs (use 2 egg whites and 1 yolk) cup orange juice (calcium-fortified) cup Kashi cereal or Cheerios banana slice whole-wheat toast Tbsp. natural peanut butter nectarine slices whole-wheat bread /2 can tuna Tbsp. Light Miracle Whip oz. baked chips (9 12 chips) baby carrots peach oz. light yogurt /2 cucumber, sliced Tbsp. low-fat dressing...25 Lasagna (2 x 4 piece) cups tossed greens with veggies whole-wheat dinner roll orange...60 Total /2 cup (about 10) sugar snap peas large wheat pita (6 1/2 ) slices lean turkey or other lean deli meat Tbsp. Light Miracle Whip /2 Tbsp. mustard...5 tomato, cucumber, lettuce, sprouts, other veggies oz. whole-wheat pretzels (10 15 small knots) plum cup grapes Soft Chicken Tacos with Black Beans (with Salsa) /2 cup fresh fruit cups 94% fat-free microwave popcorn or plain popcorn...60 Total
27 week 6 Meal Plans day 5 day 6 2 slices whole-wheat toast Tbsp. jam cup orange juice (calcium-fortified) cup oatmeal (prepared, not dry) tsp. brown sugar scrambled eggs (use 2 egg whites and 1 yolk) cup orange juice (calcium-fortified) oz. (handful) mixed nuts grilled or baked chicken breast cups tossed greens with veggies /4 cup low-fat dressing whole-wheat dinner roll tsp. jam /2 cup grapes orange oz. Baked Lean Ham /2 cup Betty Crocker Instant Herb Mashed Potatoes cup steamed broccoli /4 cup frozen yogurt medium peach...45 Total oz. light yogurt peanut butter (1 Tbsp.) and jelly or jam (1 Tbsp.) sandwich on whole-wheat bread (2 slices) /2 cup grapes /2 oz. whole-wheat pretzels (5 7 small knots) baby carrots Tbsp. ranch dip banana water oz. Baked Salmon Tbsp. Spicy Apricot Glaze /2 cup Uncle Ben s Long Grain and Wild Rice Fast Cook Recipe steamed asparagus spears apple...80 Total
28 week 7 Grocery List PANTRY Whole-wheat bread Kashi cereal or Cheerios Orange juice (calcium-fortified) Lowfat milk Lowfat salad dressing Brown sugar Natural peanut butter Soft tub margarine Light Miracle Whip Jam or preserves 94% fat-free popcorn Oatmeal Instant brown rice Cheese slices (low-fat) Frozen yogurt Ranch dip Mixed nuts Mustard Whole-wheat pita bread Whole-wheat pretzels Baked chips m = These items are for your breakfast, lunch & snack menus and will allow for 1 serving q = These items are for your DINNER menus and will allow for 4 servings DAIRY m Light yogurt m Eggs m Lowfat cottage cheese m Part-skim mozzarella string cheese GRAIN q Instant brown rice q Near East Couscous q Cracked wheat bulgar q Whole-wheat spaghetti q Whole-wheat sandwich buns q Whole-wheat breadsticks PACKAGED GOODS q Slivered almonds q Fat-free vinaigrette q Tomato paste q BBQ sauce (low sodium, if possible) q Spaghetti sauce m Healthy Choice broth-based soup q Au jus seasoning mix q Mandarin oranges FRUIT m Apples m Bananas m Berries m Grapes m Grapefruit m Kiwis m Nectarines m Oranges m Peaches m Pears m Tangerines q Fresh fruit of choice 27 4 (6-oz.) containers 1/2 dozen 1 (8-oz.) container 2 cups cooked 1 (5.8-oz.) box 1 cup 12 oz. 4 each 4 each 1/2 cup 1/2 cup 1 (6-oz.) can 1 (18-oz.) bottle 1 (28-oz.) jar 1 can 1 packet 1 (15-oz.) can 1 1/2 cups 1 lb. 11 cups VEGETABLES m Baby carrots m Sugar snap peas m Broccoli florets q Cilantro (fresh) m Celery (diced) q Celery (diced) m Cucumbers q Cucumbers q Green beans (fresh or frozen) q Green bell peppers q Red bell peppers q Button mushrooms q Parsley q Onions q Green onions q Green peas (fresh or frozen) m Dark, leafy green salad mix q Dark, leafy green salad mix q Baby spinach m Tomatoes q Tomatoes q Cherry tomatoes q Corn FROZEN FOODS m Lean Cuisine or Healthy Choice frozen entrée 450 calories MEAT m Tuna in spring water m Lean turkey deli meat q Lean, deli-sliced roast beef q Turkey breast q Boneless, skinless chicken breast OR precooked shrimp m Boneless, skinless chicken breast q Boneless, skinless chicken breast 1 (1-lb.) bag 1 small bag (or 1 1/2 cups) 1/4 lb. 1/4 cup 1 stalk 1/4 cup 1/ 4 cups 3 each 1 pint 1/2 cup 4 each 1/2 bunch 2 cups 5 oz. 13 oz. 10 oz. 4 each 1 pint 2 cups 1 (6-oz.) can 8 slices 3/4 lb. 1 1/2 lbs. 3/4 lb. 3 1/2 lbs.
29 week 7 Meal Plans day 1 day 2 1 cup Kashi cereal or Cheerios cup berries slice whole-wheat toast Tbsp. natural peanut butter /2 cup grapes...57 water slices whole-wheat toast Tbsp. jam /2 grapefruit /2 oz. (small handful) mixed nuts kiwi slices whole-wheat bread slices lean turkey or other lean deli meat Tbsp. Light Miracle Whip or light mayo; mustard...35 tomato, lettuce, other veggies orange oz. baked chips (9 12 chips) apple...80 Barbecue Chicken (1 breast with sauce) /2 cup corn...65 spinach salad: 2 cups spinach /4 cup mandarin oranges /8 cup slivered almonds Tbsp. fat-free vinaigrette /4 cup fruit baby carrots Tbsp. ranch dip large wheat pita (6 1/2 ) slices lean turkey or other lean deli meat oz. (slice) cheese Tbsp. Light Miracle Whip /2 Tbsp. mustard...5 tomato, cucumber, lettuce, sprouts, other veggies celery sticks cup raw broccoli tangerine oz. light yogurt oz. Tender Turkey Breast with Herbs /4 cup Near East Couscous /2 cup green peas /2 cup frozen yogurt Total 1835 Total
30 week 7 Meal Plans day 3 day 4 1 cup oatmeal (prepared, not dry) tsp. brown sugar scrambled eggs (use 2 egg whites and 1 yolk) cup orange juice (calcium-fortified) cup Kashi cereal or Cheerios peach slice whole-wheat toast Tbsp. natural peanut butter apple...80 Lean Cuisine or Healthy Choice frozen entrée 450 calories cup grapes baby carrots...45 French Dip Sandwich: 1 multi-grain sandwich bun oz. lean roast beef /4 cup au jus cups tossed greens with veggies cup fruit oz. light yogurt Total oz. whole-wheat pretzels (10 15 small knots) grilled or baked chicken breast cups tossed greens with veggies /4 cup low-fat dressing slice whole-wheat bread tsp. jam oz. light yogurt nectarine /2 cup (about 10) sugar snap peas /4 cup Chicken Paprika /2 cup brown rice cup steamed green beans cups 94% fat-free microwave popcorn or plain popcorn...40 Total
31 week 7 Meal Plans day 5 day 6 2 slices whole-wheat toast Tbsp. jam cup orange juice (calcium-fortified) cup oatmeal (prepared, not dry) tsp. brown sugar scrambled eggs (use 2 egg whites and 1 yolk) cup orange juice (calcium-fortified) cup (about 20) sugar snap peas /4 cups broth-based soup slice whole-wheat toast oz. (slice) cheese orange cups tossed greens with veggies pear...98 DINNER Pasta with Marinara Sauce: 1 cup whole-wheat pasta /2 cup marinara oz. seafood or chicken cups tossed greens with veggies whole-wheat breadstick /2 cup frozen yogurt /2 cup berries...30 Total cup grapes oz. light yogurt slices whole-wheat bread /2 can tuna Tbsp. Light Miracle Whip baby carrots Tbsp. low-fat dressing /2 oz. whole-wheat pretzels (5 7 small knots) banana string cheese (part-skim mozzarella) Chicken Kabobs with Vegetables /2 cup Tabbouleh Salad cup mixed fresh fruit /2 cucumber, sliced...15 Total
32 week 8 Grocery List PANTRY DAIRY q Fat-free cream cheese q Shredded, low-fat cheddar cheese m Eggs q Eggs m Light yogurt m Low-fat cottage cheese q Light sour cream GRAIN q Whole-wheat tortillas q Favorite pasta (preferably whole grain), try bow tie, fusilli, rotelli or any other q UNCLE BEN S Long Grain and Wild Rice (Fast Cook) q Instant brown rice PACKAGED GOODS q Peanuts, unsalted, dry roasted q Black beans q Garbanzo beans q Chow mein noodles q Fat-free chicken gravy q Chicken stock FRUIT Whole-wheat bread Kashi cereal or Cheerios Orange juice (calcium-fortified) Low-fat milk Low-fat salad dressing Brown sugar Natural peanut butter Soft tub margarine Light Miracle Whip Jam or preserves 94% fat-free popcorn Oatmeal Instant brown rice Whole-wheat pita bread Whole-wheat pretzels Baked chips Mixed nuts Mustard 2 oz. 2 cups 1/2 dozen 3 each 3 (6-oz.) containers 1 (8-oz.) container 1/3 cup 8 each 3 oz. 1 (6.2-oz.) box 6 cups cooked 1 cup 2 (15-oz.) cans 1/2 (15-oz.) can 2 cups 1 cup 5 cups m Tangerines m Grapefruit q Fresh fruit of choice VEGETABLES m = These items are for your breakfast, lunch & snack menus and will allow for 1 serving q = These items are for your DINNER menus and will allow for 4 servings m Baby carrots m Cucumbers m Sugar snap peas m Dark, leafy green salad mix q Shredded lettuce m Broccoli florets q Broccoli florets q Cauliflower q Cilantro q Green onions q Green peppers q Red peppers q Yellow peppers q Mushrooms (optional) q Jalapeno peppers q Onions q Red onions q Small potatoes for baking q Squash (crookneck & zucchini) q Peas (frozen) m Tomatoes q Tomatoes 2 cups 1 (1-lb.) bag 1 small bag (or 1 1/2 cups) 5 oz. 2 cups 1/4 lb. 1 1/4 lbs. 1/4 cup 1 bunch 2 bunches 8 oz. 1/4 each 4 each 4 cups 8 oz. 3 each 5 each q Limes q Avocados m Apples m Bananas m Berries m Red or green grapes q Red or green grapes m Kiwis m Melons m Oranges q Oranges m Peaches m Pears m Plums 3 ripe 3 each 1/2 cup 1/2 lb. 1/3 cup each 1 cup FROZEN FOODS m Lean Cuisine or Healthy Choice frozen entrée 450 calories MEAT m Lean turkey deli meat m Tuna in spring water q Lean pork loin (boneless) q Skirt or sirloin steaks q Halibut m Boneless, skinless chicken breasts q Boneless, skinless chicken breasts 8 slices 1 (6-oz.) can 1 1/2 lbs. 1 1/2 lbs. 4 (8-oz.) fillets 3 1/2 lbs. 31
33 week 8 Meal Plans day 1 day 2 1 1/2 cups Kashi cereal or Cheerios banana slices whole-wheat toast Tbsp. jam tsp. butter or soft tub margarine /2 grapefruit apple...80 Lean Cuisine or Healthy Choice frozen entrée 450 calories cups tossed greens with veggies oz. (handful) mixed nuts Hawaiian Haystacks: 1 cup brown rice /2 cup diced chicken breast /4 cup fat-free chicken gravy /4 cup chow mein noodles...60 peas, pineapple, celery, green onions, etc tangerine /2 oz. whole-wheat pretzels (5 7 small knots)...54 Total oz. (handful) mixed nuts slices whole-wheat bread slices lean turkey or other lean deli meat Tbsp. Light Miracle Whip or mayo; mustard...35 tomato, lettuce, other veggies pear cup raw broccoli oz. light yogurt Steak Fajita with Salsa /2 Tbsp. Guacamole /2 cup Spicy Black Beans /2 cup mixed fruit kiwi /2 cup low-fat cottage cheese...80 Total
14- Day Build Meal Plan
14- Day Build Meal Plan DAY 1 Prepare extra quinoa and Baked Lemon Chicken* for tomorrow s lunch DAY 2 Make extra brown rice and Turkey Chili* for tomorrow s lunch DAY 3 Want to Build Some Muscle? Your
More information14- Day Build Meal Plan
14- Day Build Meal Plan Want to Build Some Muscle? Your 14- Day Meal Plan combines lean protein with high quality, complex carbs to support muscle growth. Use the pantry and shopping list at the end of
More informationBlueberry Waffles (from frozen) with Whipped margarine Light Syrup 1% Milk Unsweetened Coffee or tea Water
SPRING/SUMMER WEEK MEAL PLAN Day Menu Item 600 calories 000 calories Carbohydrate s Blueberry Waffles (from frozen) with Whipped margarine Light Syrup % Milk Unsweetened Coffee or tea tsp. (0 ml) Tbsp.
More information14- Day Burn Meal Plan
14- Day Burn Meal Plan Ready to Burn Some Fat? Your 14- Day Meal Plan features nutrient- dense, complex carbohydrates and lean proteins to maintain lean muscle while burning fat. Use the pantry and shopping
More information14- Day Burn Meal Plan
14- Day Burn Meal Plan Ready to Burn Some Fat? Your 14- Day Meal Plan features nutrient- dense, complex carbohydrates and lean proteins to maintain lean muscle while burning fat. Use the pantry and shopping
More informationCalorie 14 Day Menu Set Calories, grams fat. 2 Milk (Mk) 6 Meat (Mt) 6 Starches (St) 4 Fruits (Fr)* 4+ Vegetables (Vg) 6 Fat (Ft)
1 1600 Calorie 14 Day Menu Set 1600 Calories, 40-50 grams fat 2 Milk (Mk) 6 Meat (Mt) 6 Starches (St) 4 Fruits (Fr)* 4+ Vegetables (Vg) 6 Fat (Ft) * 4 small = 2 large To make 1500 calories: omit 2 fat
More information1300 Calorie 14-Day Menu Set Calories, grams fat
1300 Calorie 14-Day Menu Set 1300 Calories, 30-40 grams fat 2 Milk (Mk) 5 Meat (Mt) 5 Starches (St) 3 Fruits (Fr) 3+ Vegetables (Vg) 4 Fat (Ft) To make 1200 calories: omit 2 fat servings. To make 1400
More information1500 Calorie Meal Plan
Breakfast Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 Serving Cinnamon Apple Oatmeal (Cook 1/2 cup plain oats with 3/4 cup skim milk and 1/2 cup chopped apple. Top with 2 Tbsp. chopped almonds
More informationCongratulations on the start of a new beginning with your Adonis Golden Ratio Nutrition Program!
Congratulations on the start of a new beginning with your Adonis Golden Ratio Nutrition Program! Substitutions: 2500 Just like you can adjust when you eat, you can also adjust what you eat. If you really
More informationGet Your Awesome On! Meal Plan and Recipes Week 6 1
Get Your Awesome On! Meal Plan and Recipes Week 6 1 Day 1 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
More information1200-Calorie Meal Plan
1200-Calorie Meal Plan Meal/Snack Servings/Food Category Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Breakfast Nutritional Beverage (1 1 oz. Protein 1 hardbed egg (1 Salsa Scrambles Eggs: 2 egg whites (1
More information2000 Calorie Menus Breakfast
2000 Calorie Menus Breakfast Choose one of these menus for breakfast: 1. ½ c. unsweetened 60 15 g. 0 1 fruit pineapple 1 English muffin 120 30 g. 1 g 2 starches ¾ c. unsweetened dry 80 15 g. 1 g. 1 starch
More information4 Meals + 1 Snack - OR - 3 Meals + 2 Snacks
How it Works Choose a schedule to follow: 4 Meals + 1 Snack - OR - 3 Meals + 2 Snacks Are you Breastfeeding? Eat 4 meals a day, plus 2 snacks from the 200-300 Calorie Snack list. Include any additional
More informationMENU #5 7 Day Meal Plan
MENU #5 7 Day Meal Plan Kelly Anne Erdman M.Sc., R.D. kannecar@telus.net Phone:403-220-8232 http://www.healthandperformancenutritioninc.com Breakfast Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Breakfast
More informationYou can also swap out food items by referring to the substitution guides on the final pages of this manual.
7 Congratulations on the start of a new beginning with your V-Taper Solution Nutrition Program! Substitutions: Just like you can adjust when you eat, you can also adjust what you eat. If you really like
More information7 Day Meal Plan - Diabetes
7 Day Meal Plan - Diabetes DAY 1 Breakfast: Veggie omelet: Cook 1 egg white in a pan with 2 tsp canola, peanut, or olive oil; 1/2 c spinach leaves; 1/2 c mushrooms; and onion, garlic, and herbs as desired.
More information2000 Uptown Foods Calorie Menus Breakfast
2000 Uptown Foods Calorie Menus Breakfast Choose one of these menus for breakfast: 1. 3 buckwheat pancakes 330 45 g. 12 g. 3 starches, 2 1/2 fats 2 Tbsp. sugar-free syrup 12 3 g. 0 g. free ½ c. orange
More informationWeek 5 Table of Contents Getting Started Tips Food Swap List Week 1 Week 6 Week 2 Week 7 Week 3 Week 8 Week 4 Dining Out Guide
Table of Contents Getting Started...3 Tips...4 Food Swap List...5 Week 1...7 Day 1...9 Day 2... 11 Day 3...13 Day 4...15 Day 5...17 Day 6...19 Day 7...21 Week 2...23 Day 1...25 Day 2...27 Day 3...29 Day
More informationTable of Contents Week 5 Getting Started Tips Food Swap List Week 1 Week 6 Week 2 Week 7 ifit - NUTRITION GUIDE 8- Week 3 Week 8 WEEK GUIDE T Week 4
Table of Contents Getting Started... 3 Tips... 4 Food Swap List... 5 Week 1... 7 Day 1...9 Day 2...11 Day 3...13 Day 4...15 Day 5...17 Day 6...19 Day 7...21 Week 2...23 Day 1... 25 Day 2...27 Day 3...
More informationDay 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Mega Menu WEEK 1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Breakfast Lunch Supper Snacks for the Day Muesli with rolled oats, nuts, dried fruit Glass of orange or grapefruit juice Toasted back bacon and
More informationMy 30 Day Healthy Lifestyle Eating Plan
My 30 Day Healthy Lifestyle Eating Plan Mount Sinai is committed to helping you take a mindful approach to self-care and healthy living. An important part of self-care includes choosing foods that are
More informationYou can also swap out food items by referring to the substitution guides on the final pages of this manual.
8 Congratulations on the start of a new beginning with your V-Taper Solution Nutrition Program! Substitutions: Just like you can adjust when you eat, you can also adjust what you eat. If you really like
More informationDay 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Breakfast burrito: Whole wheat wrap Scrambled eggs, cheese Salsa, green pepper, onion, mushrooms
Mega Menu WEEK 4 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Breakfast Lunch Supper Breakfast sandwich: Whole wheat English muffin Eggs & cheese Tomato Orange juice Turkey sandwich: Whole grain bread Turkey
More informationYou can also swap out food items by referring to the substitution guides on the final pages of this manual.
9 Congratulations on the start of a new beginning with your V-Taper Solution Nutrition Program! Substitutions: Just like you can adjust when you eat, you can also adjust what you eat. If you really like
More informationBlueberry Waffles (from frozen) with Whipped margarine Light Syrup 1% Milk Unsweetened Coffee or tea Water
SPRING/SUMMER WEEK Day Menu Item 600 calories 000 calories Other carbohydrate s Blueberry Waffles (from frozen) with Whipped margarine Light Syrup % tsp. (0 Tbsp. (30 ½ cup (5 4 4 tsp. (0 ¼ cup (50 / /
More informationSLIM DOWN NOW. Monday. Snack 1/2 cup fat-free Greek yogurt topped with 1/4 cup sliced strawberries
Monday 1/2 cup egg whites scrambled with 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan, and 1/2 cup cherry tomatoes 1 slice whole-grain toast 1/2 cup blueberries 1/2 cup fat-free
More informationCottage Cheese and Fruit Parfait Low-fat cottage cheese, 1% milkfat Blueberries Low-fat, reduced sugar granola Unsweetened Coffee or tea Water
SPRING/SUMMER WEEK MEAL PLAN Day Menu Item 600 calories 2000 calories Entrée Protein/ s Cottage Cheese and Parfait Low-fat cottage cheese, % milkfat Blueberries Low-fat, reduced sugar granola Unsweetened
More information21-Day Fast Fat Loss Program
21-Day Fast Fat Loss Program Meal Plans Presented by LIFT Fitness Presented/Edited by LIFT Fitness. All Rights Reserved. Version 2. Your Weekly Nutrition Program Week 2 Presented/Edited by LIFT Fitness.
More informationFluid Milk (7) Fluid Milk (7) Fluid Milk (7) Fluid Milk (7) Fluid Milk (7) Grits (Enriched Flour) (084) Grapes (014)
Meal Type: Breakfast 050 MM #50 Wheat Bread (035) Bananas (004) 051 MM #51 Cold Cereal (040) 052 MM #52 Pancakes / Waffles (088) 053 MM #53 Hot Cereal (041) 054 MM #54 French Toast (015) Blueberries (006)
More informationMacro Guide. Name Amount Calories Fat Carb Protein Sub 1 Serving Sub 2 Serving Sub 3 Serving 1 Up Nutrition Whey Protein Powder
1 Up Nutrition Whey Protein Powder 1 scoop (33.5 grams) 138 2.0 5.0 25.0 2% milk 1 cup 120 5.0 11.0 8.0 Air-popped Popcorn Alfalfa seeds, sprouted, raw popped 31 0.3 6.2 1.0 Protein Coffee Greek yogurt,
More informationCustomizable Grocery List 30-Meal Kit
Customizable Grocery List 30-Meal Kit Not making all 30 meals in your kit? Use this customizable document to create a grocery list for your weekly meals. All main dish and side recipes are listed on the
More informationThe Big Cook Grocery List
General Almonds (slivered) Apple Cider Vinegar Apple Jelly Apple Juice Apricots (dried) Apricot Jam Bacon Bits (real, crumbled) Balsamic Vinegar (red) Barbeque Sauce (your favorite) Barley (pearl) Beans
More information30-MEAL KIT Grocery List week
1» Bacon Wrapped Spinach & Herb Chicken» Hey Garlic! Chicken Stir-Fry Side: Garlic Sautéed Zucchini» Pesto Chicken Stuffed Shells Side: Garlic Bread Sticks» Slow Cooker BBQ Short Ribs» Taco Pizza» Dried
More informationFood That Works - Red Week Menu
Food That Works - Red Week Menu AKA THE SHORT WEEK PREP DAY RECIPE Hard-Boiled Eggs BREAKFAST Greek Yogurt Bowl with Fruit, Nuts, and Honey Home Fries served with Fried Eggs Quick Omelet aka Quomelet Smoothies
More informationMenu Plan Kiddie Academy of Bothell Week 1 (starting September 1 st 2015) Monday Tuesday Wednesday Thursday Friday
Week 1 (starting September 1 st 2015) Crispix Kix) Croissants Rolls) Cinnamon Squares Muffins) Vanilla Yogurt and Granola (Non-Dairy Yogurt) Huevos Rancheros (Scrambled Eggs with Tortilla and Salsa) Meatloaf
More informationAlmond Crusted Fish. makes 2 servings
Almond Crusted Fish makes 2 servings 1/2 pound mild white fish filets (sole, flounder, orange roughy, etc.) 1/6 cup sliced almonds 1 Tablespoon reduced-fat margarine, melted 1 Tablespoon lemon or lime
More information6 thick-cut boneless pork chops ¼ cup butter, melted 1 tablespoon honey 1 teaspoon Dijon mustard 1 teaspoon Seasoned Salt
Dilly Turkey Burger Pitas with Tzatziki Sauce 1 packet Dill Pickle Dip Mix, divided ½ cup diced cucumbers ¼ cup non-fat plain Greek yogurt ¼ cup light sour cream 1½ pounds lean ground turkey 6 whole pitas,
More information30-MEAL KIT Grocery List
July/August 1» Balsamic & Herb Burgers Side: Rustic Herb Potato Salad» Chicken & Potato Foil Packets» Citrus Herb Grilled Shrimp Side: Grilled Veggie Quinoa» Rustic Grilled Turkey Side: Balsamic Fruit
More informationMEAL PLAN Week 1 SHOPPING LIST (See staple ingredients on page 2.)
MEAL PLAN Week 1 SHOPPING LIST (See staple ingredients on page 2.) 420 Calories 300 Calories Bacon burger Salad Spring Mix & Grilled Croutons Turkey Reuben Salad 230 Calories 450 Calories Penne with Arugula
More information1600 Calorie Meal Plans
1600 Calorie Meal Plans - All meals are modeled after the plate method to include about 1 cup of carbohydrates or starches, 3 to 4 ounces of protein, and an unlimited amount of non starchy vegetables.
More informationPlain Greek yogurt Banana, small, sliced Chopped walnuts honey Unsweetened Coffee or tea Water
FALL/WINTER WEEK 5 MEAL PLAN Day Menu Item 600 calories 2000 calories Protein/Dairy Protein/ Other carbohydrate Plain Greek yogurt Banana, small, sliced Chopped walnuts honey Unsweetened Coffee or tea
More informationCustomizable Grocery List July/August 30-Meal Kit
Customizable Grocery List July/August 30-Meal Kit Not making all 30 meals in your kit? Use this customizable document to create a grocery list for your weekly meals. All main dish and side recipes are
More informationMy Meal Plan. General Guidelines. Meal Plan
My Meal Plan www.aurorabaycare.com This guide has been prepared for your use by registered dietitians. If you have questions or concerns, please call the nearest Aurora facility to contact a dietitian.
More informationWeek E: Phase III Maintenance ** = recipes
Week E: Phase III Maintenance ** = recipes Sunday Monday Tuesday Wednesday Turkey sausage links Turkey Breast Wraps/honey mustard dressing Vegetable Juice **Guacamole Grilled vegetables Lettuce wedge with
More informationApplesauce 1 cup 1 snack container (4oz) Cantaloupe 1 cup, diced or melon balls 1 medium wedge (1/8 of a med. melon)
Colegio de Señoritas El Sagrado Corazón Campus El Naranjo Science / English II Unit Amount of Food Group Tables 8th. FRUITS AMOUNT THAT COUNTS AS 1 CUP OF FRUIT OTHER AMOUNTS (COUNT AS 1/2 CUP OF FRUIT
More informationMyPlate: What Counts as a Cup?
MyPlate: What Counts as a Cup? What Counts as a Cup of Fruit? In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group. See the Chart 1 below.
More information1600 Calorie Meal Plan - Day 1
1600 Calorie Meal Plan - Day 1 6 medium strawberry (30g) of Fruit, fresh: Strawberries, raw 1 cup (250mL) of Milk: Light (1% fat) 1 serving, 1 1/4 cup (2 oz) of Quaker: Cereals, Ready To Eat: Oat Bran,
More informationWeigh to Wellness. Weight Loss Meal Plan BREAKFAST MENUS. Menu 3. Menu 1. Menu 2. Menu 4
BREAKFAST MENUS Each breakfast menu below contains 200-300 calories. Choose one breakfast menu for each day. Make your food choices from the Breakfast Choices list on the next two pages. Menu 1 Cold or
More informationClassroom Food Project Recipe Collection. Note: *PHF - Potentially Hazardous Foods; refer to policy for safe handling
Classroom Food Project Recipe Collection Note: *PHF - Potentially Hazardous Foods; refer to policy for safe handling BREAKFAST Banana Split Cereal 1 small, ripe banana (peeled) 1/2 cup fresh fruit (blueberries,
More information1900 CALORIE VEGETARIAN MEAL PLAN DAY 1 Protei Qty Measure Description
DAY 1 Protei n Breakfast Oatmeal Topped with Hemp and Blueberries 1 Cup Blueberries, raw 1.07 21.01 0.48 82.65 1/2 Teaspoon Cinnamon 0.15 2.70 0.10 9.00 3 Tablespoons Hemp Seeds 9.00 3.00 12.00 168.00
More informationIMPACT FOOD FREQUENCY QUESTIONNAIRE FOOD DESCRIPTION LIST
IMPACT FOOD FREQUENCY QUESTIONNAIRE FOOD DESCRIPTION LIST 1. ORANGES, TANGERINES, OR GRAPEFRUIT - include raw, whole, sections; include canned or frozen, sweetened or unsweetened, juice pack, light syrup
More information2400 CALORIE VEGETARIAN MEAL PLAN DAY 1 Protein Qty. Measure Description
DAY 1 Breakfast Oatmeal Topped with Hemp and Blueberries 1 Cup Blueberries, raw 1.07 21.01 0.48 82.65 1/2 Teaspoon Cinnamon 0.15 2.70 0.10 9.00 3 Tablespoons Hemp seeds 9.00 3.00 12.00 168.00 2 Cups Milk,
More information1800 Calorie Meal Plan
Easy Meal Planning Trying to lose weight or trying to eat healthier, but don t know what to eat? This meal plan provides many healthy options for breakfast, lunch, dinner and snacks. Select one item from
More informationInspired Meals. Small corn tortillas filled with scrambled eggs, black beans and tomatoes, topped with fresh avocado
Inspired Meals Please only eat breakfast items at breakfast, but if you would like to substitute a dinner recipe for a lunch recipe or vice versa, feel free to do so. BONUS: you may add 1 cup of vegetables
More informationGet ready to change how you feel and look in just 10 days. The CoreBody Reformer
Get ready to change how you feel and look in just 10 days. The CoreBody Reformer 10-Day Kick Start is the time to challenge yourself and create a new you. This is the most restrictive part of the program.
More informationLose weight the healthy way. WEIGHTMANAGEMENT. Carb Reducer Plan
Lose weight the healthy way. WEIGHTMANAGEMENT Carb Reducer Plan 1 carb reducer plan HOW THE CARB REDUCER PLAN WORKS. The Carb Reducer Plan is designed to provide approximately: 45% complex carbs 20% protein
More informationLunch. Dinner. Calories Fat (g) Carbohydrates Protein (g)
MONDAY Burrito 1 egg white 17 0 0 5 1/4 cup low-sodium salsa 20 0 4 0 1 8-inch whole-wheat tortilla 110 2 23 4 1/2 cup grapes 48 0 12 0 Total 281 3 52 18 Note: Cook the egg white in a skillet with non-stick
More informationcan I eat this? diabetic friendly foods cheat-sheet
can I eat this? diabetic friendly foods cheat-sheet Disclaimer This ebook contains information that is intended to help the readers be better informed consumers of health care. It is presented as general
More informationThis plan maps out exactly what you need for three meals and two snacks each day, complete with recipes and grocery lists.
HOW TO USE THIS MEAL PLAN: intro Designed for general weight control and overall improved health, this -day meal plan can be repeated every month until you achieve your desired results. It is also a great
More informationVegetarian Recipes. Your Favorite Berries, Fruit & Nuts (Serves 1)
Vegetarian Recipes Your Favorite Berries, Fruit & Nuts (Serves 1) In a bowl, combine your favorite fresh or frozen berries (blueberries, strawberries, raspberries) with your favorite fruit (i.e. banana,
More information30 Meals & More Collection Grocery List
Grocery List 1 Produce 2 red, green and/or yellow bell peppers 6 large russet baking potatoes 1 ripe avocado 6 large green lettuce leaves 3 medium tomatoes chopped cucumbers, shredded carrots, chopped
More information1500 CALORIE VEGETARIAN MEAL PLAN DAY 1 Protei n(gm)
DAY 1 Protei n Breakfast Oatmeal Topped with Hemp and Blueberries 1 Cup Blueberries, raw 1.07 21.01 0.48 82.65 1/2 Teaspoon Cinnamon 0.15 2.70 0.10 9.00 3 Tablespoons Hemp Seeds 9.00 3.00 12.00 168.00
More informationAsian Stir Fry with Choice of Meat
Asian Stir Fry with Choice of Meat 1.5 lb chicken, shrimp, or beef 2 Asian stir fry seasoning packets (1 oz each) 1 green bell pepper, sliced 1 red bell pepper, sliced 1 lb snow pea pods 4 stalks celery,
More informationBonus Menus and Shopping Lists
Bonus Menus and Shopping Lists AWA Publishing Other Books by Anne Wolfinger The HCG Diet Quick Start Cookbook: 30 Days to a Thinner You! Available from Amazon in Kindle and paperback Available as an ibook
More informationSample Menu: 1200 Calorie Meal Plan
Sample Menu: The following is one week s sample menu plan which will help you get started on your nutrition program. You can make substitutions by using your healthy meal planning packet. 5 exchanges STARCH/BREAD
More informationMicrosteamer Recipes
Microsteamer Recipes Sweet & Sour Chicken and Rice 1 cup instant rice 1/8 tsp. pepper 2/3 cup water 1 cup mixed vegetables 1 tsp. soy sauce 1 cup pineapple and cherries ¼ tsp. garlic powder ¼ cup sweet
More informationQuick and Easy Dinners
Quick and Easy Dinners Quick and Easy Dinners Day 1: Balsamic Glazed Red Onion Burgers Day 2: Greek Chicken Gyros Day 3: Shrimp and Herb Tacos Day 4: Spicy Pork and Vegetables Day 5: Skillet Sausage Lasagna
More informationCozy 10 Meals & More Collection recipes
Creamy Chicken Stew 1¼ lbs. boneless skinless chicken thighs, cut into 1-inch strips 16 oz. jar garlic and Parmesan Alfredo pasta sauce 1 cup water 2 tsp. Garlic Garlic Seasoning 1 Tbsp. Onion Onion Seasoning
More informationLUNCH ENTREES. CHICKEN Chicken Breast dipped in a light batter with a White Wine and Lemon Butter Sauce
LUNCH ENTREES ($11.00 per person) include your choice of one entrée, one vegetable, one starch, salad, rolls and butter ($16.95 per person) include your choice of two entrées, one vegetable, one starch,
More information25 Freezer Meals. Recipes & Grocery Lists. Beef, Pork, Chicken, Bread/Soup/Pasta, and Breakfast Faithful Farmwife (Jessica Quinn)
25 Freezer Meals Recipes & Grocery Lists Beef, Pork, Chicken, Bread/Soup/Pasta, and Breakfast 1 Beef Freezer Meals Meatloaf -1 ½ lb ground beef -1 cup milk -1 TBSP Worchestershire Sauce -1 tsp sage -1
More informationAppendix Day Menu
Appendix 2 21 - Day Menu This attachment contains a 21 - Day menu for the DJJ Youth Facilities. The menu is provided for use for the first 21 days of the contract. Any changes from the attached menu will
More informationSunshine Terrace Café Menu
Sunshine Terrace Café Menu Day 1 Breakfast Option A: French toast w/ syrup, powdered sugar, strawberries, and blueberries, hashbrowns, yogurt Amount Food Group Equivalent Texas Toast 1 slice Grain 1.5
More informationMediterranean Diet Sample Menu (2000 kcal)
Mediterranean Diet Sample Menu (2000 kcal) This handout includes a checklist for the Mediterranean diet along with 2 sample days of 2000 calories. Use the sample menus to give you ideas for meals and snacks
More informationMom's Bistro
7 Day Budget Friendly Family Menu Plan 7 days of breakfast, lunch, dinner and snack ideas with printable menu, printable grocery list, printable recipes and budget breakdown. www.momsbistro.net Mom's Bistro
More informationYour Quickstart Range Seeker Meal Plan
Your Quickstart Range Seeker Meal Plan Welcome to your 4-day plan for feeding your best self. Make it yours Use stand-ins for preferences or sensitivities. Replace dairy with plant-based milks, meat with
More informationSalads, Vegetables, and Desserts
Salads, Vegetables, and Desserts Tips for Preparing Vegetables Canned Veggies: Drain off liquid, unless going in a stew or soup. Season with small amount of chicken, beef or ham base or bouillon. Season
More informationGet the 1-Week Meal Plan Lose body fat, lower blood sugar, and boost energy with Prevention s diabetes- and fat-fighting Outsmart Diabetes Diet.
Get the 1-Week Meal Plan Lose body fat, lower blood sugar, and boost energy with Prevention s diabetes- and fat-fighting Outsmart Diabetes Diet. You ll eat three meals and two snacks a day. Each meal contains
More informationCost of Staples. CEREALS & Unit Cost Unit Size Cost Per Serving Conversion Factor
Cost of Staples DAIRY Unit Cost Unit Size Cost Per Serving Conversion Factor PRODUCTS Milk: whole $2.30 1 gal $0.14 cup gal = 16 cups 2% $2.30 1 gal $0.14 cup gal = 16 cups skim $2.30 1 gal $0.14 cup gal
More informationSTARCH / BREADS, CEREALS, GRAIN GROUP
STARCH / BREADS, CEREALS, GRAIN GROUP 1 starch (serving) contains approximately: 15 grams carbohydrate, 3 grams protein, trace fat, 80 calories If you eat a starch food that is not on the list, the general
More informationDaily Routine Fitness DAY # 1 1/1/2000
Daily Routine Fitness info@dailyroutinefitness.com Meal Planner For: [{Template, Gluten Free}, 1500 Calories] For the Date Range: 1/1/2000 to 1/7/2000 DAY # 1 1/1/2000 Breakfast - You can add banana to
More informationApples (red or green) Peaches, Nectarines Oranges Grapefruits Plums. Pears Grapes Bananas Watermelons Kiwis
Nutrition Eating good food is a very important part of every single day. Nutrition is what keeps your body going whether you are playing baseball or swimming, while you are walking to practice and even
More informationBuffalo Cauliflower Tacos
ENTREES *Recipe makes 4 servings (1 serving = 2 tacos) Buffalo Cauliflower Tacos 2 cups frozen cauliflower 1 tbsp olive oil ½ tsp garlic powder ½ tsp chili powder ¾ cup buffalo sauce, divided 8 fajita-sized
More informationFREE 5 DAY CLEAN EATING. guide TEAM REVIVE & THRIVE
FREE 5 DAY CLEAN EATING guide TEAM REVIVE & THRIVE RULES OF THE 5-DAY CHALLENGE 1) this whole thing runs off an honor system. so i KINDLY ASK that if you have friends who are interested in what you're
More information30-MEAL KIT Grocery List week
1» BBQ Bacon Chicken Kabobs» Burgers with Balsamic Glazed Vegetables» Citrus Herb Marinated Steak Side: Grilled Green Beans & Potatoes» Savory Shallot Tarragon Chicken» Shallot Tarragaon Mushroom Turkey
More informationY OLI OLIY I. WHAT CAN I EAT? 14 meals that are ideal for losing weight!
I I I I I I I I TM INGREDIENTS ACTIVE THEIVE, BETTER BD CMPAN WHAT CAN I EAT? 14 meals that are ideal for losing weight! 14 meals that are ideal for losing weight; they can be used on meal days, and several
More informationSample Menu: 1400 Calorie Meal Plan
Sample Menu: The following is one week s sample menu plan which will help you get started on your nutrition program. You can make substitutions by using your healthy meal planning packet. 6 exchanges STARCH/BREAD
More informationHelp Your Diabetes: Menu & Recipes for Week 9
Snack Dinner Snack Lunch Snack Breakfast Help Your Diabetes: Menu & Recipes for Week 9 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Ham and Egg Skillet* Cream of Buckwheat Eggs Over Easy Canadian
More informationNutrition Guide. protein 25 g. carbohydrate 6 g. fat 5
Getting Started Welcome to the Nutrition Guide. This is your key to success! Following this meal plan will help you eat right and build lean, strong muscle. Designed to be simple and easy to follow, this
More informationBREAKFAST IDEAS. Broccoli, Cheddar, Ham Bake Overnight Oats Seven Ways You may choose any of the recipes.
BREAKFAST IDEAS PREP AND HEAT SERVINGS CALORIES NOTES Baked Denver Omelet 6 264 Recipe modification: Use 12 eggs instead of 8, use 2% milk Mexican Breakfast Bowl 4 321 Use 8 eggs instead of 6 Power Greens
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 5 DAY 6 SMALLER FAMILY HEALTHY PLAN
SMALLER FAMILY HEALTHY PLAN - 2-15-2019 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Plan Fiesta Ranch Chicken Burritos Plan-Roasted Veggie Pasta Salad Plan-One Pan Honey Glazed Salmon Dinner Plan-Peanut Butter
More informationMaster Grocery List For 28 Slow Cooker Freezer Meals
Master Grocery List For 28 Slow Cooker Freezer Meals RECIPES INCLUDED 1. CHICKEN CHEESESTEAKS 2. HAMBURGER POTATO SOUP 3. MINESTRONE SOUP 4. ORANGE-GINGER SHREDDED BEEF WITH SOY GLAZE 5. PULLED PORK 6.
More information60 DAY CHALLENGE. Low Cal Meal Plan Week 1 Grocery List Grits Low fat granola Fruit Salad Chicken Tomato Soup Oatmeal Strawberries Turkey (Sliced&
60 DAY CHALLENGE ***VERY IMPORTANT INSTRUCTIONS-Please Read*** Welcome to the 60-day Challenge. By completing this challenge you will definitely see an improvement of your physique and energy level. Below
More informationAppetizers and Snacks
Appetizers and Snacks Spicy Deviled Egg Aesthetically irresistible, this egg appetizer dish is made so meticulously to perfection. Spicy Deviled Egg Ingredients 1 hard-boiled egg 1 teaspoon pimentos ¼
More information6-Day Cycle Menu. Water
6-Day Cycle Menu Meals Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Drinks Breakfast Classic French Breakfast Casserole Egg Sandwich Biscuits and Gravy Homemade Scrambled Eggs Toast Sliced Cantaloupe Grapes Sausage
More informationUsing Healthy Eating Choices. Introduction The Jump Start Diet Breakfast Choices Morning Snack Lunch... 4
JUMP START DIET Using Healthy Eating Choices Table of Contents Introduction.......................... 2 The Jump Start Diet.................... 2 Breakfast Choices..................... 3 Morning Snack........................
More information21 Days of Meal Planning - Week 3
21 Days of Meal Planning - Week 3 BREAKFAST LUNCH DINNER MON Southwestern Fritatta Simple Turkey Club Slow Cooker BBQ Pulled Pork with Zucchini Fries TUE Vanilla Berry Parfait Southwestern Kale Salad All
More informationCONVENIENCE RECIPES. Your Favorite Berries, Fruit & Nuts
CONVENIENCE RECIPES Toast with Almond Butter 1 slice Ezekiel 4:9 Sprouted Whole Grain Bread (substitute other whole grain bread-3 grams fiber/slice) 1 tablespoon Almond Butter 1 small Banana Toast the
More informationAsian-Inspired Chicken Wraps
Asian-Inspired Chicken Wraps Asian-Inspired Chicken Wraps 1½ lbs. boneless skinless chicken breasts, thinly sliced 2 Tbsp. Avocado Oil 1 Tbsp. Onion Onion Seasoning ¼ cup Honey Teriyaki Sauce 3 Tbsp. Vidalia
More informationONE DISH MEALS & CASSEROLES
ONE DISH MEALS & CASSEROLES If you accidentally over salt a dish while it s still cooking, drop in a peeled potato and it will absorb the excess salt for an instant fix me up 154 Tips for creating a one-dish
More informationMeal Plans by Lori Kennedy, RHN 6-Week Meal Plan for Men
Welcome from Mike Whitfield & Sprint Conditioning Inside this manual is a 6-week diet plan for men to get leaner without losing your hard-earned muscle. That way, you don t just become a smaller, weaker
More information