If you are allergic to anything feel free to swap it for something that you can have.
Breakfast
1
|Breakfast burrito: 3 scrambled egg whites + ½ cup diced tomato* + ¼
diced yellow bell pepper + 1 Tbsp chopped sweet onion + ¼ cup
no-salt-added canned black beans + 1 Tbsp salsa, wrapped in an 8"
whole-wheat tortilla
2
|Peanut butter—pear toast: 1 slice whole-wheat bread + 2 Tbsp
unsalted peanut butter + ½ sliced pear*
3
|Orange-apricot quinoa: ¼ cup quinoa* cooked in ¼ cup
calcium-fortified orange juice + ¼ cup water; stir in 4 chopped
dried apricot halves + 1 Tbsp sliced almonds
4
| Egg plate: 1 egg scrambled in 1 tsp olive oil + 1 slice veggie
bacon + ½ grapefruit* + 1 whole-wheat English muffin
5
|Whole-grain cereal crunch: 1 cup bran flakes (such as Kellogg's or
Post) + 1 Tbsp pecans + 2 Tbsp dried cranberries* + 1 cup nonfat milk
(or soy milk)
6
|Sweet breakfast toast: ¼ cup nonfat ricotta mixed with 1 tsp honey,
sp
read on 1 whole-wheat English muffin, topped with ½ cup sliced
grapes* and 2 Tbsp chopped pecans
7
|Apple-almond pancakes: 1 frozen whole-grain pancake topped with 1
Tbsp almond butter + ½ sliced apple + 1 tsp honey. Serve with 1 cup
nonfat milk (or soy milk).
8
|Nutty berry parfait: 6-oz container nonfat plain Greek yogurt + 1
cup fresh or thawed frozen raspberries* + 2 Tbsp lowfat granola + 2
Tbsp chopped walnuts
9
|Tropical breakfast smoothie: Blend ½ cup plain nonfat Greek yogurt
with ½ cup calcium-fortified orange juice + 1 medium banana + 1 cup
fresh or frozen pineapple chunks + ½ cup crushed ice
10
|Egg white tostada: Cook 3 egg whites in nonfat cooking spray; place
on a 6" corn tortilla that has been warmed in the oven; top with
¼ sliced avocado + ½ cup chopped tomato* + 1 sliced scallion + ½
cup no-salt-added canned pinto beans*
11
|Raisin spice breakfast sundae: Whisk 1 tsp honey + dash each nutmeg
and cinnamon into 1 cup nonfat plain yogurt; top with 2 Tbsp raisins*
+ 2 Tbsp chopped pecans
12
|Strawberry ricotta waffles: Top 1 toasted whole-grain frozen waffle
with ½ cup nonfat ricotta cheese + 1 cup sliced strawberries* + 1
Tbsp maple syrup
13
|Spinach-feta omelet: Cook 6 egg whites in 2 tsp olive oil; stir in 1
cup chopped spinach + 1 tsp crumbled feta cheese. Serve with 1 medium
orange*.
14
|Overnight oatmeal Combine ½ cup plain instant oatmeal* + 1¼ cups
nonfat milk (or soy milk) + 1 Tbsp flaxseeds + 1 Tbsp chopped tart
dried cherries + 1 pinch cinnamon; cover and refrigerate overnight.
Serve cold or warmed in the microwave.
Lunch
15
|Open-faced roasted vegetable sandwich: Top 2 pieces whole-wheat
bread with 1 cup sliced zucchini or eggplant, brushed with 1 tsp
olive oil and roasted in a 450°F oven for 15 minutes; top with 1
slice reduced-fat provolone + 3 fresh basil leaves. Serve with 1
apple*.
16
|Curried chickpea pita: Stuff a 6" whole-wheat pita pocket with
½ cup no-salt-added canned chickpeas* + 1 Tbsp raisins + ¼ cup
grated carrots + 2 tsp lime juice + 1 tsp olive oil + ¼ tsp curry
powder; top with ¼ cup nonfat Greek yogurt
17
|Chicken-avocado quesadilla: Two 6" corn tortillas + ⅓ cup
shredded precooked chicken breast + ¼ cup reduced-fat shredded
Cheddar + ¼ sliced avocado, cooked in nonfat cooking spray. Serve
with 15 grapes*.
18
|Mexican couscous: ¼ cup whole-wheat couscous* cooked in ½ cup
low-sodium chicken broth + 1 pinch cumin + 1 Tbsp lime juice + 1 tsp
olive oil; toss with ½ cup thawed frozen corn* + ½ cup
no-salt-added canned black beans* + ½ cup chopped tomato*
19
|Chicken Parm: 3 oz precooked chicken breast + 3 slices tomato + 1
slice reduced-fat mozzarella + 1 tsp balsamic vinegar on a roll.
Serve with ½ pear*.
20
|Tuna salad: 3 oz canned water-packed tuna* + 1 chopped apple* + 2
Tbsp diced celery + 2 Tbsp dried cranberries* + 2 cups spinach*; toss
with 2 tsp honey mustard whisked with 1 tsp olive oil
21
|Salmon sandwich: Drizzle 3 oz canned salmon with 2 tsp pesto; place
on 1 whole-wheat deli flat + 2 slices tomato + ¼ cup arugula. Serve
with ¼ cup no-salt-added canned garbanzo beans* + 1 cup cherry
tomatoes.
22
|Quinoa salad: ¼ cup quinoa* cooked in ½ cup water; toss with ½
cup chopped cucumber* + ½ cup diced tomato* + ½ cup no-salt-added
canned cannellini beans + 1 Tbsp lemon juice + 1 Tbsp olive oil + 2
Tbsp fresh parsley
23
|Strawberry-banana wrap: 8" whole-wheat tortilla spread with 2
Tbsp peanut butter + 1 Tbsp strawberry all-fruit spread (like
Smucker's); top with ½ sliced banana* and fold into a wrap
24
|Healthy chef's salad: 2 cups romaine lettuce* + 2 oz sliced turkey
breast + 1 hard-boiled egg white + 5 grape tomatoes + ⅓ diced
avocado + 2 slices red onion; toss with 1 Tbsp olive oil + 2 tsp red
wine vinegar. Serve with 2 tangerines.
25
|Brown rice-edamame salad: ¼ cup cooked brown rice* + ½ cup
edamame* + ½ cup grated carrots* + 1 sliced scallion + 1 tsp peanut
oil + 2 tsp rice wine vinegar + 2 tsp reduced-sodium soy sauce + 1
Tbsp crushed peanuts
26
|Turkey burger and Asian cucumber salad: 4 oz turkey burger* + 2 tsp
light olive oil mayonnaise whisked with a dash of hot sauce + 2
slices tomato + ¼ cup baby spinach on a whole-wheat hamburger bun.
Serve with salad (1 sliced cucumber + 1 tsp canola oil + 1 Tbsp rice
wine vinegar) and 1 apple*.
27
|Barley-stuffed pepper: Cook ¼ cup barley* in ¾ cup water; toss
with 1 Tbsp crumbled feta cheese + 2 Tbsp chopped sweet onion sautéed
in 1 tsp olive oil + ⅓ cup cooked corn; stuff into 1 hollowed-out
red bell pepper. Serve with 1 banana*.
Snacks,
Sweets and Treats
• ½
cup no-salt-added canned chickpeas* sprayed with olive oil cooking
spray, sprinkled with ¼ tsp curry powder and baked in a 400°F oven
for 25 to 30 minutes
• ¾
cup edamame
• ¼
cup guacamole + 1 cup sliced red and yellow peppers
• ¼
cup hummus + ½ sliced cucumber
• 2
gingersnaps + 1 Tbsp peanut butter
• Two
6" corn tortillas sprayed with olive oil cooking spray,
sprinkled with ½ tsp cinnamon-sugar and baked in a 350°F oven for
12 to 15 minutes
• ⅓ cup
nonfat ricotta cheese + 1 Tbsp chopped fresh herbs + 10 small
whole-wheat crackers
• 14
walnut halves
• 7
Hershey dark chocolate kisses
• 6
oz red wine
Dinner:
28
| Ginger pork stir-fry: Stir-fry 4 oz pork tenderloin* + 2 cups
broccoli* + ½ tsp minced garlic + ½ tsp minced ginger in 2 tsp
peanut oil; season with 2 tsp low-sodium soy sauce and top with 1
Tbsp chopped cashews; serve over ¼ cup cooked brown rice*.
29
| Portobello stroganoff: 2 portobello mushrooms, sliced and sautéed
in 2 tsp olive oil, cooked in 2 tsp tomato paste + ¼ cup low-sodium
chicken broth + 2 Tbsp nonfat sour cream; serve over 2 oz cooked
whole-wheat egg noodles. Serve with 1 cup no-salt-added canned black
bean soup.
30
| Steak salad: 2 cups baby spinach* + 3 oz grilled sirloin steak* +
15 grapes* + ½ cup sliced yellow peppers* + 2 Tbsp chopped walnuts;
toss with 2 tsp olive oil + 1 tsp red wine vinegar. Serve with 1
whole-wheat roll.
31
| Chicken fajitas: 4 oz skinless chicken breast* seasoned with ¼ tsp
cumin + ¼ tsp chili powder, panfried in 1 tsp olive oil; serve in an
8" whole-wheat tortilla with ¼ sliced avocado + ½ cup
grapefruit sections + 1 Tbsp chopped red onion. Serve with ½ cup
no-salt-added canned kidney beans*.
32
| Pasta pesto toss: 2 oz cooked whole-wheat penne* tossed with ½ cup
no-salt-added canned cannellini beans* + 1 cup cooked green beans + 2
Tbsp pesto sauce + ¼ cup low-sodium chicken broth
33
| Whole-wheat pasta with turkey meat sauce: Sauté 4 oz ground turkey
breast* in 1 tsp olive oil with ½ clove garlic; add 1 cup
no-salt-added tomato sauce + ½ tsp Italian seasoning and heat for 10
minutes; serve over 2 oz cooked whole-wheat spaghetti
34
| Honey-mustard salmon: 4 oz salmon fillet* topped with 1 Tbsp honey
mustard mixed with 1 tsp olive oil and broiled for 6 to 8 minutes;
serve over ¼ cup whole-wheat couscous*, cooked and tossed with ½
cup chopped tomato* + 1 Tbsp pine nuts
35
| Crispy chicken with sweet potatoes: 4 oz skinless chicken breast*
dipped in 1 egg white and then in ¼ cup unseasoned bread crumbs,
roasted in a 400°F oven for 25 minutes. Serve with 1 medium sweet
potato + 2 cups spinach* sautéed in 2 tsp olive oil.
36
| Pork with pears: 4 oz roasted pork tenderloin* topped with 1 diced
pear + 1 stalk chopped celery, sautéed in 1 tsp olive oil + 2 tsp
balsamic vinegar. Serve with 1 medium baked potato + 2 Tbsp nonfat
Greek yogurt.
37
| Steak and potatoes: 3 oz grilled sirloin steak + 6 oz baked sweet
potato + 2 cups spinach sautéed in 1 tsp olive oil with 1 clove
chopped garlic and ½ cup no-salt-added cannellini beans
38
| Mediterranean chicken salad: 4 oz precooked chicken breast* + 1
sliced medium tomato + 2 slices onion + ½ sliced cucumber* + 3
Kalamata olives, drizzled with 2 tsp olive oil + 2 tsp red wine
vinegar. Serve with ¼ cup cooked brown rice*.
39
| Greek quinoa with shrimp: ¼ cup quinoa* cooked in ½ cup
low-sodium chicken broth + 1 tsp olive oil; toss with 8 grilled
shrimp* + 1 Tbsp pine nuts + ½ cup cooked asparagus* + 1 Tbsp
crumbled feta + 1 cup cooked peas
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