Lunch. Dinner. Calories Fat (g) Carbohydrates Protein (g)

Transcription

1 MONDAY Burrito 1 egg white /4 cup low-sodium salsa inch whole-wheat tortilla /2 cup grapes Total Note: Cook the egg white in a skillet with non-stick cooking spray. Add salsa and roll up in tortilla. Serve with grapes and wash it down with a cup of milk. Tempting Turkey Salad 2 cup mixed salad greens oz low-sodium deli turkey, cut into strips /2 cup chopped tomatoes Tbsp light Italian dressing /2 cup low-fat cheddar, shredded Total Note: Assemble salad and serve dressing on top or on the side, as desired. Lemon-Thyme Chicken with Green Beans 1 small orange /2 tsp thyme /2 lemon, juiced black pepper to taste oz grilled chicken breast /2 cup steamed broccoli Total Note: Season chicken with thyme and pepper before cooking, then squeeze lemon over broccoli and chicken once meal is ready. Snack 1 1 slice whole-wheat bread Tbsp low-sodium natural peanut butter Total Snack 2 1 cup multigrain flake cereal /2 cup skim milk Total Totals 1, ,168

2 TUESDAY Cereal for a Busy Morning 1 large banana serving shredded wheat cereal tsp ground flaxseed Total Note: Slice banana and eat in cereal or on the side. Sprinkle flaxseed on your cereal. Tuna Salad Pocket 4-inch whole-wheat pita Tbsp light mayonnaise oz canned low-sodium tuna, drained leaves Romaine lettuce slices tomato tsp mustard small orange Total Note: Mix mayo, mustard and tuna together, then stuff in pita with lettuce and tomatoes. Bunless Turkey Burger 1 cup steamed green beans /2 cup mashed sweet potato oz extra lean (96%) ground turkey patty Tbsp low-sodium ketchup tsp margarine Total Note: Broil your turkey burger, blotting off any excess fat. Top your green beans with the margarine, and top your burger with ketchup. Snack 1 4 oz 2% cottage cheese Total Snack 2 1 Tbsp low-sodium natural peanut butter serving low-fat graham crackers Total Totals 1, ,305

3 WEDNESDAY Bagel and Berries 1 cup calcium-fortified soymilk cup strawberries tsp margarine multigrain bagel Total Note: Toast bagel and spread with margarine. Serve the strawberries and milk alongside. Grilled Chicken Salad 3 cups chopped Romaine lettuce small slice whole-grain bread Tbsp light ranch dressing cup sliced cucumbers oz grilled chicken breast /2 cup red peppers, chopped Total Note: Assemble chicken and vegetables into a salad. Cut bread into squares and toast for healthy croutons. Vegetarian Not Fried Rice 1/2 cup cooked brown rice large egg cup frozen mixed vegetables tsp light soy sauce /4 cup chopped onions egg white Total Note: Place vegetables in a skillet coated with nonstick cooking spray and cook over medium heat for 4 minutes, or until vegetables are heated and onion is starting to turn light brown. Add rice and stir. Beat egg, egg white and soy sauce together in a small bowl, then pour over rice and veggies. Stirring well, cook until egg is set and rice is "fried." Drink milk on the side. Snack 1 1 piece string cheese Total Snack 2 2 Tbsp hummus /2 6" whole-wheat pita Total Totals 1, ,971

4 THURSDAY Deluxe Egg Muffin 1 whole-wheat English muffin /2 cup egg substitute (or 3 egg whites) oz low-fat cheddar cheese slices tomato slice Canadian bacon Total Note: Toast English muffin, and scramble the eggs (use nonstick cooking spray in the pan). Top the muffin with the eggs, cheese, meat and tomatoes. Hummus Pocket 6-inch whole-wheat pita cup fresh spinach or mixed greens /4 cup hummus slices onion /2 cup bell pepper strips /2 large banana Total Note: Stuff pita with hummus and vegetables. Eat the banana alongside. Salsa Chicken 3 oz grilled chicken /2 cup low-sodium salsa small baked potato /2 cup peaches canned in juice Total Note: Cook chicken in a skillet with salsa, then serve both over the baked potato. Serve milk and peaches alongside. Snack 1 1 serving wheat crackers Tbsp low-sodium natural peanut butter Total Snack 2 2 dark chocolate kisses Total Totals 1, ,010

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6 FRIDAY Instantly Healthy Oatmeal 1 packet plain instant oatmeal /2 cup fresh or frozen blueberries /2 oz chopped walnuts Total Note: Cook oatmeal with water, then top with blueberries and walnuts. Super Salmon Salad 1 pouch ready-to-eat salmon, drained cup mixed salad greens /2 cup grated carrot /2 cup sliced cucumber Tbsp light Italian dressing serving whole-wheat crackers Total Note: Eat the crackers alongside your salad or crunch them up and place on top for an alternative to croutons. Pasta with Meat Sauce 2 oz (1/2 cup) cooked whole-wheat pasta (penne, elbows or rotini) /2 cup low-sodium spaghetti sauce oz extra lean (96%) ground beef tsp grated Parmesan cheese /2 cup steamed broccoli Total Note: Cook pasta according to directions. Brown and drain meat, then add sauce and heat. Top pasta with sauce and cheese. Serve broccoli as a side dish. Snack 1 6 oz (1 container) light strawberry yogurt (or another flavor) Total Snack 2 1/2 cup low-fat chocolate milk Total Totals 1, ,631

7 SATURDAY Creamy Berry-Topped Waffles 2 whole-wheat frozen waffles oz fat-free Greek yogurt cup strawberries Tbsp maple syrup Tbsp wheat germ Total Note: Toast the waffles, then top with yogurt, sliced berries, syrup and wheat germ. Or, top waffles with syrup and serve berries, yogurt and wheat germ on the side. Dressed-Up Chicken Soup 1 light string cheese slices whole-grain bread cup low-sodium canned chicken noodle soup cup spinach (fresh or frozen) Total Note: Add spinach to soup and heat thoroughly. Dip your toasted bread in the soup or use your string cheese to make a grilled cheese. Chicken Burrito 1 cup steamed cauliflower tsp margarine inch corn tortilla oz grilled chicken breast Tbsp low-sodium salsa /2 cup peaches canned in juice oz low-fat Cheddar cheese Total Note: Create your burrito by placing cooked chicken in the tortilla and topping with salsa. Serve with cauliflower (topped with margarine) and peaches on the side. Snack 1 1 small apple Snack 2 2 cup air-popped popcorn tsp margarine Total Totals 1, ,585

8 SUNDAY Cereal and Banana 1 cup multigrain flake cereal medium banana Total Veggie Burger and Sweet Potato "Fries" 1 veggie burger whole-wheat sandwich bun Tbsp low-sodium ketchup cup baked sweet potato "fries" tsp Dijon or brown mustard slice onion leaf Romaine lettuce slice tomato Total Note: Slice your sweet potato into "fries," spritz pan and fries with nonstick cooking spray, then bake at 425 degrees until crispy. Then assemble the remaining ingredients for your veggie burger (cooked according to package directions). Honey-Mustard Tilapia 1/2 cup grapes cup fresh or frozen asparagus /2 cup cooked brown rice tsp honey /4 tsp thyme tsp Dijon or brown mustard oz tilapia Total Note: Mix honey, thyme and mustard and spread over tilapia before baking at 350 degrees for 6-8 minutes (or until fish flakes easily with a fork). Serve over rice. Snack 1 Almonds, 1 oz (24 whole kernels) Total Totals 1, ,657