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 way to maintain a healthy diet regimen. This plan maps out exactly what you need for three meals and two snacks each day, complete with recipes and grocery lists. The daily calorie count is approximately, to, calories. Your calorie goals are calories per meal, calories for each, and calories for your. If you want to accelerate your weight loss, you may choose to drop to, calories per day by simply eliminating the snacks or to calories of your choice. If you are male or feel you need more calories to fuel your workouts, try adding more snacks into your day. There is a snack list at the back of this guide to help you make healthy selections. Feel free to try other snacks from the list at the back of this guide or choose your own. But stick to the calorie guidelines of snack calories in the morning and snack calories in the afternoon (if your goal is weight loss). The recipes serve four, but you will eat each meal twice during the week: once as the original meal and once as a leftover. The purpose is to help you grocery shop and cook efficiently. Because this meal plan is designed to be cost-efficient, you ll see repeats of snacks, meals and ingredients in one-week increments. This way, you buy fewer ingredients, learn to master new food combinations, and then learn new recipes and combinations as each week progresses. Use the grocery lists as a guide. You don t have to buy everything on the list each week, just use it as a checklist/reminder. Unless otherwise specified, drink water with each meal or snack. TIPS FOR SUCCESSFUL WEIGHT LOSS: Use a food scale and/or measuring cups to accurately consume what the meal plan recommends. Even if it s just for the first week - measure your food. This makes all the difference and teaches you true portion control - one of the greatest contributors to long-lasting, healthy weight control. Portion sizes are small, but the foods are high-volume and high nutrient density to help you feel full and healthy. You will likely experience some hunger in the beginning, and it s absolutely normal and actually a necessary part of weight loss and changing your body. Hunger means your body is changing. And as long as you are eating every four to six hours, your body will be fine. Just remember, it goes away after the first week or so, and you ll start feeling lighter and more energetic as you continue to follow the meal plan and complete your daily workouts. If you find yourself eating away from home, or unable to follow the meal plan for a period, don t stress. Just stick to your calorie goals ( calories per meal) and get back on your meal plan as soon as you can. Give this plan a full days. Don t quit. Changing your eating habits is not going to be easy, but it will be worth it. And when you finish days of healthy eating, you ll have a stockpile of your favorite healthy meals, snacks and recipes that you can then add into your life as you start to create your own healthy options.
FRESH PRODUCE - lbs. broccoli - bell peppers lb. asparagus small white onion - large celery bunches - large English cucumbers large jicama lbs. baby spinach lbs. carrots hearts of romaine lettuce roma tomatos small avocado - lbs. strawberries lemons, -inch diameter oranges, -inch diameter grapefruits, -inch bananas pint blueberries (if using) bunch red grapes, -inch diameter apples STAPLE FOODS / CONDIMENTS Apricot preserves Balsamic vinegar Bottled chili sauce Cider vinegar Dijon mustard Extra-virgin olive oil and canola oil Fat-free Italian vinagrette Honey Natural peanut butter No added sugar jam Nonstick cooking spray Olive oil based mayo Pepperonicini peppers Pure maple syrup Seasoned bread crumbs Vinaigrette of choice with ~ cal/serving Prepared hummus canned goods small bottle chili sauce oz. canned, chunk light tuna in water medium can olives days - meat, poultry, fish grains GROCERIES Please view specific quantities only as a guideline. Product availability may vary. Milk, Cheese, and other Dairy Products mozzarella cheese sticks,.-oz. cartons fat-free, high protein Greek yogurt oz. feta cheese small block/package shreddable, slicable cheese gallon skim OR light vanilla soy milk small container grated parmesan/romano cheese lbs. boneless, skinless chicken breast eggs oz. high quality freshly sliced turkey lbs. pork tenderloin ( lb. ground, ask the butcher) medium bag brown rice loaf % whole wheat bread oz. whole wheat spaghetti noodles, -oz. box whole grain couscous package of -oz. whole wheat wraps large cannister of dry oats Baking / Bulk / Snack sections cup chopped pecans (optional) lb. raw almonds oz. beef jerky box fiber granola bars ( cal.) box whole wheat crackers ( cal./serving), -oz. bag unsweetened craisins, -inch dried mango strips seasonings Black pepper Cinnamon Curry powder Fennel seeds Garlic salt Sage Salt DAYS - : groceries
meals Vanilla Berry Oatmeal Parfait: ½ cup dry oats, cooked with water according to package directions ½ cup blueberries OR ¾ cup sliced strawberries oz. fat-free, vanilla Greek yogurt TBSP slivered almonds OR crumbled pecans oz. light vanilla soymilk OR skim milk *Layer yogurt, berries, and nuts over the cooked oatmeal. Splash with milk until desired consistency is achieved. Consume any extra milk on the side. MORNING SNACK ½, -inch diameter grapefruit ½ TBSP honey -oz. mozzarella cheese stick LUNCH whole wheat crackers Lemon Fresh Tuna Salad: oz. chunk light tuna, drained cups shredded romaine lettuce black olives, sliced roma tomato, diced tsp extra-virgin olive oil TBSP lemon juice Dash of garlic salt Black pepper to taste *Toss all ingredients together. AFTERNOON SNACK almonds DINNER day day, -oz. serving Seared Pork Tenderloin with Maple-Mustard Glaze / cup brown rice cup chopped, steamed broccoli Toast and Jam: slice % whole wheat bread TBSP no sugar added jam Veggie and Egg Scramble: whole egg egg whites cups chopped vegetables Nonstick cooking spray, if necessary for cooking process, -inch diameter orange MORNING SNACK, -inch dried mango strips almonds LUNCH Fresh Spinach Salad: cups baby spinach, -inch diameter apple, sliced into thin wedges oz. grilled chicken, cut into strips TBSP craisins TBSP crumbled feta cheese TBSP light vinaigrette dressing *Toss all ingredients together. AFTERNOON SNACK, -inch diameter apple DINNER serving Italian Chicken and Vegetables ½ cup cooked whole wheat spaghetti noodles TBSP shredded cheese ½ cup red grapes meals CHO FAT PRO SOD FIB DAYS - : DAY MEALS DAY BASE DAY BASE DAYS - : DAY MEALS
meals day day almonds Keeps the Doctor Away Green Smoothie: ½ cups baby spinach ½, -inch diameter apple with skin, -inch banana ½ cup grapes oz. fat-free, vanilla Greek yogurt *Put all ingredients in blender and process until desired texture is achieved. Vanilla Berry Oatmeal Parfait: ½ cup dry oats, cooked with water according to package directions ½ cup blueberries OR ¾ cup sliced strawberries oz. fat-free, vanilla Greek yogurt TBSP slivered almonds OR crumbled pecans oz. light vanilla soymilk OR skim milk *Layer yogurt, berries, and nuts over the cooked oatmeal. Splash with milk until desired consistency is achieved. Consume any extra milk on the side. meals TBSP natural peanut butter, -inch celery sticks high-fiber granola bar CHO FAT PRO SOD FIB MORNING SNACK ½, -inch diameter grapefruit ½ TBSP honey -oz. mozzarella cheese stick CHO FAT PRO SOD FIB Turkey and Veggie Stack: slices % whole wheat bread oz. high quality, freshly sliced turkey ½ TBSP olive oil based mayo cup shredded romaine slice of tomato / cup baby spinach, g (~/-inch thick) slice of reduced fat cheese oz. carrot sticks cup sliced cucumbers oz. beef jerky serving Apricot Chicken ½ cup cooked whole grain couscous Roasted Asparagus Spears CHO CHO FAT FAT PRO SOD FIB PRO SOD FIB LUNCH whole wheat crackers Lemon Fresh Tuna Salad: oz. chunk light tuna, drained cups shredded romaine lettuce black olives, sliced roma tomato, diced tsp extra-virgin olive oil TBSP lemon juice Dash of garlic salt Black pepper to taste *Toss all ingredients together., -inch stalks of celery ¾ cup jicama slices TBSP hummus serving () Feisty Pork Meatballs ½ cup cooked whole wheat spaghetti noodles ½ cup prepared marinara sauce CHO FAT PRO SOD FIB DAYS - : DAY MEALS DAY BASE DAY BASE DAYS - : DAY MEALS
meals DAYS - : DAY MEALS day day almonds Keeps the Doctor Away Green Smoothie: ½ cups baby spinach ½, -inch diameter apple with skin, -inch banana ½ cup grapes oz. fat-free, vanilla Greek yogurt *Put all ingredients in blender and process until desired texture is achieved. TBSP natural peanut butter, -inch celery sticks high-fiber granola bar Turkey and Veggie Stack: slices % whole wheat bread oz. high quality, freshly sliced turkey ½ TBSP olive oil based mayo cup shredded romaine slice of tomato / cup baby spinach, g (~/-inch thick) slice of reduced fat cheese oz. carrot sticks cup sliced cucumbers oz. beef jerky DINNER serving Strawberry Avocado Salad: ¼ cups halved strawberries cups shredded romaine TBSP light vinaigrette oz. grilled chicken oz. avocado slices ½ cup cooked whole grain couscous CHO FAT PRO SOD FIB Toast and Jam: slice % whole wheat bread TBSP no sugar added jam Veggie and Egg Scramble: whole egg egg whites cups chopped vegetables Nonstick cooking spray, if necessary for cooking process, -inch diameter orange MORNING SNACK, -inch dried mango strips almonds LUNCH Fresh Spinach Salad: cups baby spinach, -inch diameter apple, sliced into thin wedges oz. grilled chicken, cut into strips TBSP craisins TBSP crumbled feta cheese TBSP light vinaigrette dressing *Toss all ingredients together. AFTERNOON SNACK, -inch diameter apple serving Apricot Chicken ½ cup cooked whole grain couscous Roasted Asparagus Spears DAY BASE DAY BASE CHO FAT PRO SOD FIB meals DAYS - : DAY MEALS
meals DAYS - : DAY MEALS day Vanilla Berry Oatmeal Parfait: ½ cup dry oats, cooked with water according to package directions ½ cup blueberries OR ¾ cup sliced strawberries oz. fat-free, vanilla Greek yogurt TBSP slivered almonds OR crumbled pecans oz. light vanilla soymilk OR skim milk *Layer yogurt, berries, and nuts over the cooked oatmeal. Splash with milk until desired consistency is achieved. Consume any extra milk on the side. MORNING SNACK ½, -inch diameter grapefruit -oz. mozzarella cheese stick LUNCH oz. skim milk Cinnamon Banana Roll-Up:, -oz. whole wheat wrap TBSP crunchy natural peanut butter tsp honey ½, -inch banana, sliced Dash of cinnamon *Spread peanut butter over wrap, top with honey, banana, and cinnamon. Roll-up. oz. carrot sticks cup sliced cucumbers oz. beef jerky serving () Feisty Pork Meatballs ½ cup cooked whole wheat spaghetti noodles ½ cup prepared marinara sauce DAY BASE FRESH PRODUCE large zucchini or summer squash small white onion red onion lbs. broccoli large bell peppers jalapeño peppers bunch green onions large celery bunches / lb. tomatillos - large English cucumbers large jicamas lbs. ( oz.) baby spinach lbs. carrots hearts of romaine lettuce lbs. tomatos AND roma tomato small avocados - lbs. strawberries lemons AND limes, -inch diameter orange, -inch diameter grapefruits, -inch bananas pint blueberries, -inch diameter apples kiwi fruits bunch cilantro bulb of fresh garlic STAPLE FOODS / CONDIMENTS Prepared chunky salsa Distilled white vinegar Red wine vinegar Tabasco sauce Extra-virgin olive oil and canola oil* Cider vinegar* Honey* Natural peanut butter* No added sugar jam* Olive oil based mayo* Nonstick cooking spray* Vinaigrette of choice with ~ cal./serving* Prepared hummus* canned goods oz. canned, chunk light tuna in water small can olives can EACH of red, white, and black beans can petite diced tomatoes, with jalapeños small can chipotle peppers in adobe sauce, -oz. cans low sodium chicken broth days - meat, poultry, fish grains GROCERIES Please view specific quantities only as a guideline. Product availability may vary. *Items will likely already be on hand from Week list. Milk, Cheese, and other Dairy Products mozzarella cheese sticks, -oz. containers % cottage cheese,.-oz. cartons fat-free, high protein Greek yogurt -oz. container reduced fat sour cream gallon skim OR light vanilla soy milk TBSP feta cheese* small block/package shreddable, slicable cheese* FROZEN FOODS cups edamame in pods small bag frozen corn - lbs. boneless skinless chicken breast eggs small container liquid egg substitute oz. high quality freshly sliced turkey, -oz. tilapia fillets loaf % whole wheat bread with g protein and ~ cal./per slice small bag % whole wheat bagels with ~ cal./each large package -inch corn tortillas package of -oz. whole wheat wraps large cannister of dry oats* Brown rice* Baking / Bulk / Snack sections cup chopped pecans lb. raw almonds oz. beef jerky box fiber granola bars ( calories each), -oz. bag unsweetened craisins, -inch dried mango strips / cup flaxseed seasonings Black pepper/lemon pepper Cinnamon Salt Garlic salt Oregano Cumin Red pepper flakes Garlic powder Paprika Vanilla extract DAYS - : groceries
meals day day Veggie and Egg Scramble: whole egg egg whites cups chopped vegetables Nonstick cooking spray, if necessary for cooking process, -inch diameter orange almonds Keeps the Doctor Away Green Smoothie: ½ cups baby spinach ½, -inch diameter apple with skin, -inch banana ½ cup grapes oz. fat-free, vanilla Greek yogurt *Put all ingredients in blender and process until desired texture is achieved. meals MORNING SNACK, -inch dried mango strips almonds TBSP natural peanut butter, -inch celery sticks high-fiber granola bar LUNCH ½ toasted % whole wheat bagel serving Chicken and Vegetable Topper: ½ cup diced tomatoes ½ cup chopped carrots ½ large bell pepper, chopped / (~ oz.) medium avocado, chopped (spritz with lime juice) oz. chopped, cooked chicken / cup % cottage cheese Black pepper OR lemon pepper to taste Sliced green onions, if desired *Mix first ingredients together, serve with cottage cheese, pepper, and onions over toasted bagel. oz. carrot sticks cup sliced cucumbers oz. beef jerky serving Fiesta Chicken Tostadas Turkey and Veggie Stack: slices % whole wheat bread oz. high quality, freshly sliced turkey ½ TBSP olive oil based mayo cup shredded romaine slice of tomato / cup baby spinach, g (~/-inch thick) slice of reduced fat cheese, -inch stalks of celery ¾ cup jicama slices TBSP hummus Baja Tilapia Tacos Cinnamon Honey Grapefruit: /, -inch diameter grapefruit / tsp honey Cinnamon as desired CHO FAT PRO SOD FIB DAYS - : DAY MEALS DAY BASE DAY BASE DAYS - : DAY MEALS
meals Vanilla Berry Oatmeal Parfait: day day ½ cup dry oats, cooked with water according to package directions ½ cup blueberries OR ¾ cup sliced strawberries oz. fat-free, vanilla Greek yogurt TBSP slivered almonds OR crumbled pecans oz. light vanilla soymilk OR skim milk *Layer yogurt, berries, and nuts over the cooked oatmeal. Splash with milk until desired consistency is achieved. Consume any extra milk on the side. MORNING SNACK ½, -inch diameter grapefruit ½ TBSP honey -oz. mozzarella cheese stick LUNCH ½ toasted % whole wheat bagel serving Chicken and Vegetable Topper: ½ cup diced tomatoes ½ cup chopped carrots ½ large bell pepper, chopped / (~ oz.) medium avocado, chopped (spritz with lime juice) oz. chopped, cooked chicken / cup % cottage cheese Black pepper OR lemon pepper to taste Sliced green onions, if desired *Mix first ingredients together, serve with cottage cheese, pepper, and onions over toasted bagel. afternoon SNACK ½ cup steamed edamame in pods Pinch of kosher salt serving Fiesta Chicken Tostadas CHO FAT PRO SOD FIB.. kiwi fruits Quick Egg Tacos: corn tortillas ¼ cup shredded cheese ½ cup fat-free liquid egg substitute Nonstick cooking spray TBSP chunky salsa green onion, sliced ½ large bell pepper, diced *Sprinkle tortillas with cheese. Heat in microwave about seconds. Meanwhile, heat a small nonstick skillet coated with cooking spray over medium heat. Add egg substitute and cook, stirring until eggs are cooked through. Divide evenly over cheesy tortillas and top with salsa and vegetables. MORNING SNACK, -inch dried mango strips almonds LUNCH oz. skim milk Cinnamon Banana Roll-Up:, -oz. whole wheat wrap TBSP crunchy natural peanut butter tsp honey ½, -inch banana, sliced Dash of cinnamon *Spread peanut butter over wrap, top with honey, banana, and cinnamon. Roll-up. oz. carrot sticks cup sliced cucumbers oz. beef jerky serving Grilled Cumin Chicken with Tomatillo-Jalapeño Sauce / cup Cilantro-Lime Rice cup steamed broccoli meals............ DAYS - : DAY MEALS DAY BASE DAY BASE....... DAYS - : DAY MEALS
meals Vanilla Berry Oatmeal Parfait: DAYS - : DAY MEALS day day ½ cup dry oats, cooked with water according to package directions ½ cup blueberries OR ¾ cup sliced strawberries oz. fat-free, vanilla Greek yogurt TBSP slivered almonds OR crumbled pecans oz. light vanilla soymilk OR skim milk *Layer yogurt, berries, and nuts over the cooked oatmeal. Splash with milk until desired consistency is achieved. Consume any extra milk on the side. MORNING SNACK ½, -inch diameter grapefruit ½ TBSP honey -oz. mozzarella cheese stick LUNCH whole wheat crackers Lemon Fresh Tuna Salad: oz. chunk light tuna, drained cups shredded romaine lettuce black olives, sliced roma tomato, diced tsp extra-virgin olive oil TBSP lemon juice Dash of garlic salt Black pepper to taste CHO FAT PRO SOD FIB *Toss all ingredients together., -inch stalks of celery ¾ cup jicama slices TBSP hummus serving Grilled Cumin Chicken with Tomatillo-Jalapeño Sauce / cup Cilantro-Lime Rice cup steamed broccoli......... DAY BASE CHO FAT PRO SOD FIB............ Creamy Berry Banana Smoothie: cup blueberries ½, -inch banana / cup % cottage cheese ½ cup light vanilla soymilk OR skim milk + ½ tsp vanilla extract TBSP flaxseed tsp honey tsp lime juice cup ice *Put all ingredients in blender and process until desired texture is achieved. MORNING SNACK TBSP natural peanut butter, -inch celery sticks LUNCH Fresh Spinach Salad: cups baby spinach, -inch diameter apple, sliced into thin wedges oz. grilled chicken, cut into strips TBSP craisins TBSP crumbled feta cheese TBSP light vinaigrette dressing *Toss all ingredients together. afternoon SNACK ½ cup steamed edamame in pods Pinch of kosher salt California Veggie Wrap DAY BASE meals DAYS - : DAY MEALS......
meals day day kiwi fruits Quick Egg Tacos: corn tortillas ¼ cup shredded cheese ½ cup fat-free liquid egg substitute Nonstick cooking spray TBSP chunky salsa green onion, sliced ½ large bell pepper, diced *Sprinkle tortillas with cheese. Heat in microwave about seconds. Meanwhile, heat a small nonstick skillet coated with cooking spray over medium heat. Add egg substitute and cook, stirring until eggs are cooked through. Divide evenly over cheesy tortillas and top with salsa and vegetables. MORNING SNACK, -inch dried mango strips almonds LUNCH oz. skim milk Cinnamon Banana Roll-Up:, -oz. whole wheat wrap TBSP crunchy natural peanut butter tsp honey ½, -inch banana, sliced Dash of cinnamon *Spread peanut butter over wrap, top with honey, banana, and cinnamon. Roll-up. cups shredded romaine lettuce TBSP light vinaigrette dressing ¼ cup red beans, drained and rinsed California Veggie Wrap........ Creamy Berry Banana Smoothie: cup blueberries ½, -inch banana / cup % cottage cheese ½ cup light vanilla soymilk OR skim milk + ½ tsp vanilla extract TBSP flaxseed tsp honey tsp lime juice cup ice *Put all ingredients in blender and process until desired texture is achieved. MORNING SNACK TBSP natural peanut butter, -inch celery sticks LUNCH ½ toasted % whole wheat bagel serving Chicken and Vegetable Topper: ½ cup diced tomatoes ½ cup chopped carrots ½ large bell pepper, chopped / (~ oz.) medium avocado, chopped (spritz with lime juice) oz. chopped, cooked chicken / cup % cottage cheese Black pepper OR lemon pepper to taste Sliced green onions, if desired *Mix first ingredients together, serve with cottage cheese, pepper, and onions over toasted bagel. cups shredded romaine lettuce TBSP light vinaigrette dressing ¼ cup red beans, drained and rinsed ¼ cups Dressed-Up Black Beans and Rice meals.... DAYS - : DAY MEALS DAY BASE DAY BASE... DAYS - : DAY MEALS
FRESH PRODUCE large bell peppers - lbs. asparagus small white onion watermelon bunch green onions large celery bunches bunch grapes large English cucumbers small container mixed spring greens - oz. leafy greens hearts of romaine lettuce - tomatos cups snap peas - lbs. strawberries lemons, -inch diameter orange, -inch diameter apples bunch cilantro bulb fresh garlic Fresh ginger root FROZEN FOODS / cups edamame in pods, ~-oz. real fruit frozen bars Green peas Broccoli, carrot, cauliflower blend STAPLE FOODS / CONDIMENTS Rice vinegar Balsamic vinegar Toasted sesame seed oil Almond butter Prepared chunky salsa* Honey* No added sugar jam* Nonstick cooking spray* Vinaigrette of choice with ~ cal./serving* Prepared hummus* Red wine vinegar* canned goods, --oz. can mandarin oranges, -oz. can low sodium vegetable broth days - meat, poultry, fish grains GROCERIES Please view specific quantities only as a guideline. Product availability may vary. *Items will likely already be on hand from previous list. Milk, Cheese, and other Dairy Products small tub reduced fat cream cheese gallon skim AND / gallon light vanilla soy milk / pint feta cheese small block/package shreddable, slicable cheese, -oz.containers light yogurt Parmesan cheese* lbs. boneless skinless chicken breast eggs oz. oven roasted turkey from deli oz. smoked salmon small container liquid egg substitute lb. lean ground turkey lb. shrimp, -oz. sirloin steak loaf % whole wheat bread with g protein and ~ cal./slice small bag % whole wheat bagels with ~ cal./each small bag whole wheat English muffins ~ cal./each Instant brown rice Popcorn kernels Quinoa package -oz. whole wheat wraps* Baking / Bulk / Snack sections / cup tropical trail mix, no sulfur / cup unsalted, roasted hulled sunflower seeds / lb. slivered almonds Lightly salted rice cakes* / cup pinenuts, -oz. bag dried cranberries seasonings Black pepper/lemon pepper Cinnamon Salt Oregano Thyme Sage DAYS - : groceries
meals day day red grapes Smoked Salmon and Egg Sandwich:, % whole wheat English muffin, toasted oz. smoked salmon, /-inch tomato slice / cup leafy greens / cup fat-free liquid egg substitute, cooked with oil and onion (below) / tsp extra-virgin olive oil TBSP minced onion, -inch diameter apple TBSP unsalted, roasted sunflower seeds Apricot Turkey Sandwich: slices % whole wheat bread, g (~/-inch) slice cheese TBSP apricot preserves / cup leafy greens / tsp extra-virgin olive oil, drizzled over spinach oz. oven roasted turkey from deli lightly salted rice cake / TBSP crunchy almond butter tsp honey -oz. grilled/broiled sirloin steak / cup cooked quinoa cups steamed broccoli, carrot, cauliflower blend tsp extra-virgin olive oil TBSP fresh lemon juice, % whole wheat bagel, toasted TBSP reduced fat cream cheese hard boiled egg whites TBSP no added sugar jam / cup tropical trail mix large grapes Feta Chicken Wrap:, -oz. whole wheat wrap tsp olive oil based mayo TBSP crumbled feta cheese small handful of diced tomatos / cup chopped cucumber oz. chopped chicken breast cup leafy greens, -inch stalks of celery cup cucumber slices / cups sugar snap peas serving Sesame-Ginger Tuna Salad / cup mandarin orange segments meals DAYS - : DAY MEALS DAY BASE DAY BASE DAYS - : DAY MEALS
meals serving of Good Morning Couscous oz. fat-free yogurt day day meals serving of Good Morning Couscous oz. fat-free yogurt / cups air popped popcorn TBSP grated parmesan cheese tsp extra-virgin olive oil, -inch diameter apple TBSP unsalted, roasted sunflower seeds serving Sesame-Ginger Tuna Salad / cup mandarin orange segments, -inch stalks of celery cup cucumber slices / cups sugar snap peas Cranberry Turkey Burger cups mixed spring greens TBSP light vinaigrette dressing /, -inch diameter apple large grapes Feta Chicken Wrap:, -oz. whole wheat wrap tsp olive oil based mayo TBSP crumbled feta cheese small handful of diced tomatos / cup chopped cucumber oz. chopped chicken breast cup leafy greens lightly salted rice cake / TBSP crunchy almond butter tsp honey serving Maple-Citrus Wilted Spinach Salad DAYS - : DAY MEALS DAY BASE DAY BASE DAYS - : DAY MEALS
meals, % whole wheat bagel, toasted TBSP reduced fat cream cheese hard boiled egg whites TBSP no added sugar jam day day, -inch diameter apple TBSP unsalted, roasted sunflower seeds serving Maple-Citrus Wilted Spinach Salad, -inch stalks of celery cup cucumber slices / cups sugar snap peas Cranberry Turkey Burger cups mixed spring greens TBSP light vinaigrette dressing /, -inch diameter apple serving of Good Morning Couscous oz. fat-free yogurt / cup tropical trail mix Apricot Turkey Sandwich: slices % whole wheat bread, g (~/-inch) slice cheese TBSP apricot preserves / cup leafy greens / tsp extra-virgin olive oil, drizzled over spinach oz. oven roasted turkey from deli afternoon SNACK ½ cup steamed edamame in pods Pinch of kosher salt serving Asian Chicken and Vegetable Rice meals.. DAYS - : DAY MEALS DAY BASE DAY BASE. DAYS - : DAY MEALS
meals day red grapes Smoked Salmon and Egg Sandwich:, % whole wheat English muffin, toasted oz. smoked salmon, /-inch tomato slice / cup leafy greens / cup fat-free liquid egg substitute, cooked with oil and onion (below) / tsp extra-virgin olive oil TBSP minced onion, -inch diameter apple TBSP unsalted, roasted sunflower seeds large grapes Feta Chicken Wrap:, -oz. whole wheat wrap tsp olive oil based mayo TBSP crumbled feta cheese small handful of diced tomatos / cup chopped cucumber oz. chopped chicken breast cup leafy greens lightly salted rice cake / TBSP crunchy almond butter tsp honey serving Shrimp, Feta, and Watermelon Salad DAY BASE FRESH PRODUCE - lbs. asparagus small white onion lbs. broccoli large bell peppers watermelon bunch green onions large celery bunches bunch black seedless grapes large English cucumbers cups leafy greens - cups baby spinach hearts of romaine lettuce tomatos cups snap peas - lbs. strawberries lemons AND limes, -inch diameter orange, -inch bananas -, -inch diameter apples bunch cilantro bulb fresh garlic*, -oz. red potato FROZEN FOODS / cups edamame in pods, ~-oz. real fruit frozen bars* STAPLE FOODS / CONDIMENTS Steak sauce Almond butter Prepared chunky salsa* Honey* No added sugar jam* Nonstick cooking spray* Vinaigrette of choice with ~ cal./serving* Prepared hummus* Red wine vinegar* canned goods small jar artichoke hearts packed in water medium can olives can black beans, -oz. cans low sodium chicken broth can low sodium, light soup small can low sodium cut green beans days - meat, poultry, fish grains GROCERIES Please view specific quantities only as a guideline. Product availability may vary. *Items will likely already be on hand from previous list. Milk, Cheese, and other Dairy Products mozzarella cheese sticks small tub reduced fat cream cheese gallon skim OR light vanilla soy milk / pint feta cheese* small block/package shreddable, slicable cheese*, -oz. containers light yogurt lbs. boneless skinless chicken breast dozen eggs oz. oven roasted turkey from deli, -oz. flank or sirloin steak oz. smoked salmon*, -oz. pork chop small container liquid egg substitute* small bag ~ /-inch diameter pitas loaf % whole wheat bread with g protein and ~ cal./slice small bag % whole wheat bagels with ~ cal./each small bag whole wheat English muffins ~ cal./each* Brown rice* Popcorn kernels* Quinoa* Baking / Bulk / Snack sections / cup tropical trail mix, no sulfur oz. dark chocolate roasted almonds / cup unsalted, roasted hulled sunflower seeds small pag of pretzel sticks / lb. almonds Lightly salted rice cakes* seasonings Black pepper/lemon pepper Cinnamon Salt Oregano Cumin Red pepper flakes Cayenne pepper DAYS - : DAY MEALS DAYS - : groceries
meals day day red grapes Smoked Salmon and Egg Sandwich:, % whole wheat English muffin, toasted oz. smoked salmon, /-inch tomato slice / cup leafy greens / cup fat-free liquid egg substitute, cooked with oil and onion (below) / tsp extra-virgin olive oil TBSP minced onion / cup tropical trail mix Apricot Turkey Sandwich: slices % whole wheat bread, g (~/-inch) slice cheese TBSP apricot preserves / cup leafy greens / tsp extra-virgin olive oil, drizzled over spinach oz. oven roasted turkey from deli, -inch stalks of celery cup cucumber slices / cups sugar snap peas, % whole wheat bagel, toasted TBSP reduced fat cream cheese hard boiled egg whites TBSP no added sugar jam, -inch diameter apple TBSP unsalted, roasted sunflower seeds serving Lemon Chicken Quinoa -oz. mozzarella cheese stick small pretzel sticks serving The Med Salad /, large ( /-inch) pita bread, warmed cup fresh strawberries CHO meals FAT PRO SOD FIB.. serving Lemon Chicken Quinoa CHO FAT PRO SOD FIB.. DAYS - : DAY MEALS DAY BASE DAY BASE.. DAYS - : DAY MEALS
meals day day large black seedless grapes cup cubed watermelon Spinach and Feta Scrambled Eggs: cups baby spinach / lb. asparagus spears, cut into -inch pieces TBSP feta cheese whole eggs egg white * Cut the asparagus and cover with water. Microwave for minutes. Drain and set aside. Scramble eggs and toss in spinach, asparagus, and cheese. / cup tropical trail mix serving The Med Salad /, large ( /-inch) pita bread, warmed cup fresh strawberries -oz. mozzarella cheese stick small pretzel sticks -oz. grilled/broiled sirloin steak / cup cooked quinoa cups steamed broccoli, carrot, cauliflower blend tsp extra-virgin olive oil TBSP fresh lemon juice Apple Cinnamon Green Smoothie: cups chopped romaine TBSP chunky almond butter, -inch diameter apple /, -inch banana / tsp ground cinnamon / cup light vanilla soymilk cup water (more if desired) cup ice *Blend until desired texture is achieved. / cups air popped popcorn TBSP grated parmesan cheese tsp extra-virgin olive oil Apricot Turkey Sandwich: slices % whole wheat bread, g (~/-inch) slice cheese TBSP apricot preserves / cup leafy greens / tsp extra-virgin olive oil, drizzled over spinach oz. oven roasted turkey from deli, -inch stalks of celery cup cucumber slices / cups sugar snap peas -oz. grilled flank steak, -oz. red potato, roasted tsp unsalted butter TBSP steak sauce / cup low sodium canned green beans meals DAYS - : DAY MEALS DAY BASE DAY BASE DAYS - : DAY MEALS
meals day day large black seedless grapes cup cubed watermelon Spinach and Feta Scrambled Eggs: cups baby spinach / lb. asparagus spears, cut into -inch pieces TBSP feta cheese whole eggs egg white * Cut the asparagus and cover with water. Microwave for minutes. Drain and set aside. Scramble eggs and toss in spinach, asparagus, and cheese., -inch diameter apple TBSP unsalted, roasted sunflower seeds Fajita Chicken Medley: oz. grilled chicken strips TBSP chunky salsa cup chopped bell peppers cups shredded lettuce lime wedges for spritzing TBSP chopped cilantro / cup cooked brown rice / cup black beans, drained and rinsed lightly salted rice cake / TBSP crunchy almond butter tsp honey, -oz. grilled pork chop / cup couscous quartered artichoke hearts, packed in water large lemon wedge for spritzing tsp extra-virgin olive oil cups baby spinach, % whole wheat bagel, toasted TBSP reduced fat cream cheese hard boiled egg whites TBSP no added sugar jam, -inch diameter apple TBSP unsalted, roasted sunflower seeds Apricot Turkey Sandwich: slices % whole wheat bread, g (~/-inch) slice cheese TBSP apricot preserves / cup leafy greens / tsp extra-virgin olive oil, drizzled over spinach oz. oven roasted turkey from deli, -inch stalks of celery cup cucumber slices / cups sugar snap peas Artichoke Olive Pita Pizza: tsp extra-virgin olive oil, /-inch pita quartered artichoke hearts, packed in water / cup shredded mozzarella TBSP sliced black olives / cup diced tomatos meals DAYS - : DAY MEALS DAY BASE DAY BASE DAYS - : DAY MEALS
meals Apple Cinnamon Green Smoothie: cups chopped romaine TBSP chunky almond butter, -inch diameter apple /, -inch banana / tsp ground cinnamon / cup light vanilla soymilk cup water (more if desired) cup ice *Blend until desired texture is achieved. day day large black seedless grapes cup cubed watermelon Spinach and Feta Scrambled Eggs: cups baby spinach / lb. asparagus spears, cut into -inch pieces TBSP feta cheese whole eggs egg white * Cut the asparagus and cover with water. Microwave for minutes. Drain and set aside. Scramble eggs and toss in spinach, asparagus, and cheese. meals / cup tropical trail mix, -inch diameter apple TBSP unsalted, roasted sunflower seeds Fajita Chicken Medley: oz. grilled chicken strips TBSP chunky salsa cup chopped bell peppers cups shredded lettuce lime wedges for spritzing TBSP chopped cilantro / cup cooked brown rice / cup black beans, drained and rinsed afternoon SNACK ½ cup steamed edamame in pods Pinch of kosher salt cups light, low sodium soup cups leafy greens TBSP light vinaigrette dressing TBSP chopped nuts, -inch diameter orange CHO FAT PRO SOD FIB.. Fajita Chicken Medley: oz. grilled chicken strips TBSP chunky salsa cup chopped bell peppers cups shredded lettuce lime wedges for spritzing TBSP chopped cilantro / cup cooked brown rice / cup black beans, drained and rinsed lightly salted rice cake / TBSP crunchy almond butter tsp honey Go out to eat and celebrate. Be aware of nutrition targets. CHO FAT PRO SOD FIB.. DAYS - : DAY MEALS DAY BASE DAY BASE.. DAYS - : DAY MEALS
day PREP TIME: - Minutes days - RECIPES YIELD: Servings Seared Pork Tenderloin with Maple-Mustard Glaze TBSP Dijon mustard, divided / tsp kosher salt / tsp freshly ground pepper lb. pork tenderloin, trimmed tsp olive oil / cup cider vinegar TBSP maple syrup / tsp chopped fresh sage (or ½ tsp dried sage). Preheat oven to F.. CHO FAT PRO SOD FIB..... Combine - TBSP mustard and pepper in a small bowl; rub all over pork. Heat oil in a large ovenproof skillet over medium-high heat. Add pork and brown on all sides; - minutes. Transfer the pan to the oven and roast until a meat thermometer inserted in the center registers F, about minutes. Transfer to a cutting board and let rest for minutes.. Place the skillet over medium-high heat (take care, the handle will still be hot), add vinegar and boil, scraping up any browned bits with a wooden spoon; about seconds. Whisk in maple syrup and the remaining TBSP mustard. Bring to a boil, reduce heat to a simmer and cook until the sauce is thickened; about minutes.. Slice the pork. Add any accumulated juices to the sauce along with sage. Serve the pork topped with the sauce. DAYS - : recipes
RECIPES days - days - day PREP TIME: - Minutes Italian Chicken and Vegetables / cup bottled fat-free Italian salad dressing TBSP balsamic vinegar / to ¼ tsp crushed red pepper TBSP honey TBSP extra-virgin olive oil, -oz. pieces of boneless, skinless chicken breast cups evenly chopped veggies of choice: asparagus, peppers, zucchini, etc. cup shredded carrots small tomatos, seeded and diced YIELD: Servings. In a small bowl, stir together salad dressing, balsamic vinegar, honey, and crushed red pepper. Set aside.. In a large skillet, heat olive oil over medium-high heat. Add chicken, cook for - minutes or until chicken is tender and no longer pink, turning once. Transfer from skillet to a serving platter, cover with aluminum foil to keep warm. CHO FAT PRO SOD FIB... days, APRICOT CHICKEN tsp curry powder / tsp salt / tsp freshly ground black pepper, -oz. skinless, boneless chicken breast halves Nonstick cooking spray FOR THE SAUCE: / cup apricot preserves TBSP fresh lemon juice TBSP water tsp grated lemon rind PREP TIME: Minutes. Combine first ingredients in a small bowl, rub mixture over chicken. YIELD: Servings RECIPES. Place a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Cook chicken minutes on each side or until done. Remove chicken from pan, and keep warm..... Add vegetables to skillet. Cook and stir for to minutes or until tender, transfer to serving platter.. Add apricot preserves, lemon juice, and TBSP water to pan, stirring until smooth. Cook over medium heat minute. Spoon sauce over chicken, sprinkle with lemon rind.. Stir dressing mixture, add to skillet. Cook and stir for minute, scraping up browned bits. Drizzle over chicken and vegetables. Sprinkle with tomato. DAYS - : recipes DAYS - : recipes
RECIPES days, Feisty Pork Meatballs days - days - PREP TIME: - Minutes Nonstick cooking spray TBSP finely chopped, drained pepperoncini salad peppers ¼ cup bottled chili sauce ¼ cup seasoned bread crumbs TBSP finely chopped onion TBSP grated parmesan or romano cheese ½ tsp fennel seeds, crushed (optional) -lb. ground pork tenderloin (ask the butcher to help you). YIELD: Servings.... days, ROASTED ASPARAGUS SPEARS / lb. fresh asparagus, woody stems removed / TBSP extra-virgin olive oil / tsp kosher salt and freshly ground black pepper. Preheat the oven to F. PREP TIME: - Minutes YIELD: Servings RECIPES. In a large bowl, toss the asparagus in the olive oil and season with salt and pepper. Spread the asparagus out on a baking sheet in a single layer and roast until tender but still firm and moist; about minutes.. Preheat oven to F. Lightly coat a baking sheet with nonstick cooking spray, set aside. In a large bowl, combine the chopped pepper, chili sauce, bread crumbs, onion, cheese, and fennel seeds. Add pork, mix well. Shape pork mixture into meatballs, place in prepared baking pan and bake uncovered for - minutes or until done ( F). Remove from oven, drain off fat. Serve baked meatballs with warmed marinara sauce.. Transfer the asparagus to a serving platter. DAYS - : recipes DAYS - : recipes
RECIPES days - days - days, Fiesta Chicken Tostadas PREP TIME: - Minutes, -oz. can petite diced tomatoes, preferably with jalapeños medium onion, thinly sliced oz. ( lb.) cooked chicken, shredded or chopped Canola or olive oil cooking spray / cup prepared salsa TBSP chopped fresh cilantro cups shredded romaine lettuce / cup shredded monterey jack or cheddar cheese Sweet and Tangy Vegetables (see below) corn tortillas YIELD: Servings, Tostadas each. Position racks in the upper and lower thirds of the oven; preheat to F. RECIPES. To prepare Sweet and Tangy Vegetables: Bring cups water to a boil in a large saucepan. Add carrots and cook for minutes. Add squash, vinegar, oregano, tsp sugar, / tsp pepper and / tsp salt. Continue cooking until the vegetables are just tender; to minutes more. Drain, transfer to a bowl and season with more pepper to taste. Set aside to cool.. Bring tomatoes and their juice to a boil in a medium saucepan over medium heat. Add onion and cook, stirring occasionally until the onion is soft and most of the liquid has evaporated; to minutes. Add turkey (or chicken) and cook until heated through; to minutes.. Meanwhile, coat tortillas on both sides with cooking spray. Divide the tortillas between two large baking sheets. Bake, turning once, until crisped and lightly brown; about minutes.. To assemble tostadas, sprinkle each crisped tortilla with cheese and then top with chicken mixture, Sweet and Tangy Vegetables, lettuce, salsa, and cilantro. Serve with lime wedges, if desired. SWEET AND TANGY VEGETABLES: cups diced carrots (can add peppers, celery, etc.) diced summer squash (or zucchini) cups chopped bell pepper / cup distilled white vinegar tsp dried oregano tsp sugar / tsp freshly ground pepper, add more to taste / tsp kosher salt... DAYS - : recipes DAYS - : recipes
RECIPES days - days - day Baja Tilapia Tacos / cup reduced fat sour cream TBSP chopped fresh cilantro TBSP fresh lime juice jalapeño pepper, seeded and chopped cup thinly sliced white onion / tsp paprika / tsp brown sugar tsp dried oregano / tsp garlic powder / tsp salt / tsp ground cumin / tsp ground red pepper, -oz. tilapia fillets TBSP canola oil, -inch corn tortillas / ripe peeled avocado, thinly sliced lime wedges PREP TIME: Minutes YIELD: Servings, Tacos each. Combine first ingredients in a food processor, process until smooth. Combine jalapeño sauce and onion in a small bowl.. Combine paprika and other dry seasonings, then sprinkle evenly over fish. Heat oil in a large cast iron skillet over medium-high heat. Add fish to pan, cook minutes on each side or until desired degree of doneness.. Warm tortillas according to package directions. Divide fish, onion mixture, and avocado evenly among tortillas. Serve with lime wedges. CHO FAT PRO SOD FIB..... days, Grilled Cumin Chicken with Tomatillo-Jalapeño Sauce tsp olive oil / tsp ground cumin / tsp freshly ground black pepper garlic cloves, minced, -oz. skinless, boneless chicken breast halves / pound tomatillos / cup low sodium chicken broth / cup cilantro leaves / cup chopped green onions TBSP fresh lime juice / tsp sugar / tsp salt garlic clove, chopped jalapeño pepper, seeded and chopped Nonstick cooking spray CHO FAT PRO SOD FIB... RECIPES.. In a large sealable plastic bag, combine chicken with olive oil, black pepper, cumin, and minced garlic. Seal the bag and let stand for minutes.. Discard husks and stems from tomatillos, then add tomatillos and broth to a small saucepan. Cover the pan and cook over medium-high heat for minutes. Drain and cool slightly.. Combine tomatillos, cilantro, green onions, lime juice, sugar, salt, garlic and jalapeño in a food processor, process until smooth.. Prepare grill to a medium-high heat. PREP TIME: - Minutes YIELD: servings, chicken breast half and about / cup sauce. Remove chicken from bag and discard the marinade mixture. Sprinkle chicken evenly with / tsp salt. Place on a grill rack coated with cooking spray, grill minutes on each side or until chicken is done. Serve topped with Tomatillo-Jalapeño Sauce. DAYS - : recipes DAYS - : recipes
RECIPES days - days - days, CILANTRO-LIME RICE cup uncooked rice, preferably brown tsp olive oil cloves garlic, minced tsp freshly squeezed lime juice, -oz. can low sodium chicken broth cup water TBSP freshly squeezed lime juice tsp sugar TBSP fresh chopped cilantro PREP TIME: - Minutes.. YIELD: servings, / cup each In a saucepan combine rice, olive oil, garlic, tsp lime, chicken broth, and water. Bring to a boil. Cover and cook on low for time indicated on package directions, until rice is tender. Remove from heat. In a small bowl combine lime juice, sugar, and cilantro. Pour over hot cooked rice and mix in as you fluff the rice... days, California Veggie Wrap PREP TIME: - Minutes, -oz. can white beans, rinsed medium ripe avocado TBSP minced red onion TBSP cider vinegar TBSP olive oil tsp finely chopped chipotle chili in adobe sauce / tsp salt cup baby spinach cup chopped romaine cup shredded carrots / cup chopped fresh cilantro, -oz. whole wheat wraps, or tortillas RECIPES. Whisk vinegar, oil, chipotle chile, and salt in a medium bowl. Add baby spinach, carrots, and cilantro; toss to combine.. Mash beans and avocado in another medium bowl with a potato masher or fork. Fold in cheese and onion as well as a small drizzle of the vinegar mixture to prevent browning.. To assemble the wraps, spread about / cup of the bean/avocado mixture onto a wrap (or tortilla) and top with about / cup of the lettuce/spinach mixture. Roll up. Repeat with remaining ingredients. Cut the wraps in half to serve, if desired.. Can be stored up to day tightly wrapped in refrigerator.. YIELD: Wraps CHO FAT PRO SOD FIB... DAYS - : recipes DAYS - : recipes
RECIPES days - days - day Dressed-Up Black Beans and Rice cups cooked and chilled brown rice, -oz. cans black beans, drained and rinsed cup frozen corn, thawed cups celery, chopped / cup green onion, chopped cups tomatoes, chopped green bell pepper, chopped ¼ cup fresh cilantro, minced / lbs. chopped, cooked chicken DRESSING: / TBSP red wine vinegar / TBSP extra-virgin olive oil /- tsp Tabasco sauce / tsp ground cumin / tsp salt / tsp black pepper PREP TIME: - Minutes YIELD: servings, about / cups each Combine vegetables and chicken in a medium bowl. Whisk dressing ingredients in a small bowl and pour over vegetable chicken mixture. Fold in chilled rice. Allow to sit in refrigerator for - minutes before serving. day Sesame-Ginger Tuna Salad PREP TIME: Minutes., - oz. cans chunk light tuna, drained cup sugar snap peas, sliced TBSP chopped green onion cups shredded romaine lettuce or napa cabbage / cup chopped cilantro TBSP toasted sesame seeds / cup rice wine vinegar TBSP canola oil TBSP reduced sodium soy sauce TBSP toasted sesame oil / tsp sugar tsp grated fresh ginger. Combine tuna, peas, and green onion in a bowl........ YIELD: Servings. RECIPES. Whisk oil, soy sauce, sesame oil, sugar, and ginger in a bowl. Add TBSP of mixture to the tuna bowl, toss to combine.. / cups of shredded lettuce on a plate, top with / cup of the dressed tuna mixture and drizzle with about TBSP of remaining dressing. CHO FAT PRO SOD FIB.. DAYS - : recipes DAYS - : recipes
RECIPES days - days - days, Cranberry Turkey Burgers cup cooked whole grain couscous TBSP extra-virgin olive oil small onion, finely chopped stalk celery, minced TBSP chopped fresh thyme / teaspoons chopped fresh sage / teaspoon salt / teaspoon freshly ground pepper / cup dried cranberries, finely chopped lb. % lean ground turkey Preheat grill to medium-high. PREP TIME: - Minutes YIELD: servings Meanwhile, heat oil in a large skillet over medium heat. Add onion and cook, stirring for minute. Add celery. Cook, stirring until softened; about minutes. Add herbs, salt and pepper. Cook until fragrant; about seconds. Transfer the mixture to a medium bowl. Add cooked couscous and cranberries, then toss to combine. Let cool for minutes. Add turkey and stir until combined, do not overmix. Form the mixture into patties. Oil the grill rack and grill the burgers for to minutes per side, flipping carefully to avoid breaking them. Cook until an instant read thermometer reads F when inserted into the meat. Serve burgers immediately after cooking. CHO FAT PRO SOD FIB.... days,, Good Morning Couscous cup skim milk cups dry couscous / cup slivered almonds / cup chopped fried fruit TBSP honey / tsp cinnamon ½ cup light vanilla soymilk with each portion PREP TIME: - Minutes RECIPES YIELD: Servings, about / cups each......... Whisk milk, honey, and cinnamon in a medium saucepan over medium heat. Stir in couscous right when it boils. Turn off heat, cover pan and let stand for minutes. Fold in dried fruit. Scoop one portion (~ ¼ cups) into a bowl and serve with ½ cup light vanilla soymilk. Store extra portions in the refrigerator. CHO FAT PRO SOD FIB... DAYS - : recipes DAYS - : recipes
RECIPES days - days - day PREP TIME: - Minutes Asian Chicken and Vegetable Rice, -oz. pieces of boneless skinless grilled chicken / cups instant brown rice / cups low sodium vegetable broth / cups fat-free liquid egg substitute TBSP extra-virgin olive oil cups frozen green peas asparagus spears, trimmed and cut into -inch pieces large red bell peppers, thinly sliced into -inch pieces / cup green onions, cut into -inch pieces clove garlic, minced TBSP minced fresh ginger / TBSP reduced sodium soy sauce TBSP rice vinegar / TBSP toasted sesame oil Hot red pepper sauce, to taste YIELD: servings about cups each Dice precooked grilled chicken into small squares, set aside. Combine rice and broth in a small saucepan. Bring to a boil over high heat. Cover, reduce heat and simmer until the liquid is absorbed; to minutes. Spread the rice out on a large plate and let stand for minutes. As the rice cools, coat a large nonstick wok or skillet with cooking spray and place over medium heat. Pour in egg substitute and cook, stirring gently, until just set; seconds to minute. Transfer to a small bowl. Heat oil in the pan over medium-high. Add the vegetables, onion, garlic, and ginger. Cook, stirring until the vegetables are just tender; about - minutes. Add the cooked rice, soy sauce, and vinegar to the pan. Cook until the liquid is absorbe;, seconds to minute. Fold in the cooked eggs. Remove from the heat. Stir in sesame oil and hot sauce. CHO FAT PRO SOD FIB... days, Maple-Citrus Wilted Spinach Salad cups water cup quinoa, rinsed cups fresh baby spinach, torn / cup dried cranberries ½ cup chopped pecans or almonds, -oz. pieces grilled chicken MAPLE-CITRUS VINAIGRETTE: / TBSP extra-virgin olive oil TBSP orange juice / TBSP red wine vinegar / TBSP maple syrup / tsp salt / tsp pepper green onion, finely chopped PREP TIME: - Minutes. RECIPES YIELD: Servings, about / cups each For dressing: in a small bowl, whisk the oil, orange juice, vinegar, maple syrup, salt and pepper. Stir in onion. In a small saucepan, bring water to a boil. Add quinoa. Reduce heat, cover and simmer for - minutes or until water is absorbed. Remove from the heat, fluff with a fork. In a large bowl, combine the warm quinoa, spinach, and cranberries. Pour over quinoa mixture; toss to coat. Sprinkle with nuts. CHO FAT. PRO SOD.. FIB DAYS - : recipes DAYS - : recipes
RECIPES days - days - RECIPES day PREP TIME: - Minutes YIELD: servings days, PREP TIME: - Minutes YIELD: Servings Shrimp, feta, Watermelon Salad cups leafy spring greens TBSP feta cheese cups cubed watermelon lb. shrimp TBSP pine nuts, toasted TBSP balsamic vinegar TBSP extra-virgin olive oil Saute the shrimp in a small amount of the olive oil (about tsp). Then toast the pinenuts in a hot pan (no oil, or wipe the oil from the shrimp pan) for minutes. Whisk together the remaining olive oil and TBSP balsamic vinegar. Toss all ingredients together. CHO FAT PRO SOD FIB.... Lemon Chicken Quinoa oz. boneless, skinless chicken breasts TBSP extra-virgin olive oil ½ tsp red pepper flakes tsp cumin TBSP lemon juice ½ cups water cup quinoa, rinsed Zest of lemon Pinch of cayenne pepper ¼ cup toasted almond slivers ½ cup chopped red or green onion / cup chopped cilantro ½ cup celery, diced large, juicy apple, diced Pound the chicken under plastic wrap until thin. Place in a large plastic bag. Combine oil, red pepper flakes, cumin, and lemon juice. Pour over chicken and allow to marinate for at least minutes and up to hours.. CHO FAT PRO SOD FIB... Spray pot with cooking spray. Add lemon zest, cayenne pepper, water, and quinoa. Salt and pepper to taste. Bring to a simmer. Reduce heat to low and cook until all liquid is absorbed; around minutes. Let sit covered for an additional minutes. Meanwhile, cook chicken on grill over medium-high heat. Remove from heat and let rest. Cut into cubes. Combine quinoa, chicken, almonds, apples, celery, onions, and cilantro. Serve warm or chilled. DAYS - : recipes DAYS - : recipes
RECIPES days - days, The MED Salad PREP TIME: - Minutes / cup fat-free, low sodium chicken broth TBSP red wine vinegar tsp sugar tsp dried oregano tsp olive oil / tsp salt / tsp freshly ground black pepper garlic clove, minced, -oz. skinless boneless chicken breast halves Cooking spray cups torn romaine lettuce cup sliced cucumber ( small) pitted kalamata olives, halved plum tomatoes, quartered lengthwise, /-inch thick slices red onion, separated into rings / cup ( oz.) crumbled feta cheese Prepare grill or broiler. YIELD: servings, cups salad, oz. chicken Combine the first ingredients in a small bowl. Brush the chicken with TBSP dressing. Set remaining dressing aside. Place chicken on grill rack or broiler pan coated with cooking spray. Cook for minutes on each side or until chicken is done. Cut into /-inch thick slices. Combine the romaine lettuce and the next ingredients (romaine lettuce through red onion slices) in a large bowl, and toss with the remaining salad dressing. Divide the salad evenly among four plates. Top each serving with sliced chicken and sprinkle with feta cheese. CHO FAT PRO SOD FIB...... ORIE SNACK IDEAS TRY THESE HEALTHY SNACK IDEAS honey roasted peanuts, -inch diameter apple slice % whole wheat bread TBSP chocolate hazelnut spread ½ cup % cottage cheese pineapple rings, canned in juice, -inch carrot stick oz. carrot sticks cup sliced cucumbers oz.beef jerky clementines, -oz. glass of skim milk oz. % cacao dark chocolate TBSP craisins pecan halves ¼ cups chopped broccoli, steamed / cup shredded cheese melted on top cups steamed edamame in pods Pinch of kosher salt lightly salted rice cakes TBSP crunchy almond butter tsp honey oz. light yogurt / cup strawberry halves / TBSP slivered almonds oz. light yogurt / cup strawberry halves / TBSP slivered almonds, -inch stalks of celery cup cucumber slices / cups sugar snap peas / cup hummus SNACKS /- oz. real frozen fruit bar (popsicle) roasted dark chocolate almonds cups shredded romaine lettuce / cup sugar snap peas, chopped / cup red beans, drained and rinsed TBSP light vinaigrette dressing DAYS - : recipes
notes NOTES:
*Statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. As with any exercise program, consult your physician before you begin. ICON Health & Fitness, Inc. All rights reserved. PN