DAY 1
Morning
Cereal with Fruit, Cottage Cheese and Toast
1 cup of low fat or nonfat milk
1 serving of fruit of choice
1 serving of bread of choice
1/4 cup of low fat or nonfat, low sodium cottage cheese
1 tsp. of low fat or nonfat margarine
2 ounces of cold cereal
Afternoon
*Taj Palak Paneer, salad and fruit
1 svg. of Taj Palak Paneer (300 calories/12oz. serving)
1 cup of mixed salad greens, or equivalent
1 Tbsp. of salad dressing, low fat or nonfat; low sodium
1 serving of fruit of choice
1 cup of low fat or nonfat milk
Evening
Shrimp Stir-Fry with fruit
1 serving of fruit of choice
Snack
Yogurt with Cereal
1/2 cup of yogurt, low fat or nonfat; plain or sugar-free
1 oz. of cold cereal
Recipes
Shrimp Stir-Fry*
5 ounces of shrimp, medium-sized: fresh or frozen
1 clove of garlic
2 tsps. of canola oil
2 Tbsp. of teriyaki sauce
1 1/2 cups of fresh vegetables of choice
If you are using fresh shrimp, clean and shell. Rinse frozen shrimp.
You can choose a fresh vegetable like broccoli or green beans: chop
into bite size pieces; mince garlic, set aside. Heat half of the oil
in a non-stick skillet over medium-low heat: sauté garlic for 1-2
minutes. Raise temperature to medium high, add vegetable and stir-fry
until tender, about 3-4 minutes. Add remaining oil and shrimp to the
pan and stir-fry until shrimp is pink, about 3-5 minutes. Add
teriyaki sauce and heat through, about 1 minute. Serve over cooked
rice (see recipe).
rice, cooked*
4 Tbsp. of uncooked rice
Place rice in a small pot with tight-fitting lid and cover with about
2 times the amount of water (for example if you're cooking 4
tablespoons of rice, use 8 tablespoons of water...about 1/2 cup
water). Bring to a boil over high heat; then cover tightly and reduce
heat to medium: cook for about 15-20 minutes, or until water has been
absorbed and rice is soft, but not sticky.
=============================================
DAY 2
Morning
*French Toast with wheat germ, cinnamon, fruit & milk
1 serving of fruit of choice
2 svgs. of French toast, low fat (frozen)
1 1/2 cups of low fat or nonfat milk
2 Tbsp. of wheat germ
1/2 tsp. of cinnamon
Afternoon
*Convenience meal 200 calories with salad and fruit
1 cup of mixed salad greens, or equivalent
1 Tbsp. of salad dressing, low fat or nonfat; low sodium
1 serving of fruit of choice
1 cup of low fat or nonfat milk
4 Graham cracker (2.5 inch square)
1 200-calorie Frozen Entrée
Evening
Pasta Fagioli with fruit
1 serving of fruit of choice
Snack
Graham Crackers with Peanut Butter
4 Graham cracker (2.5 inch square)
1/2 Tbsp. of low sodium peanut butter
Recipes
Pasta Fagioli*
1/2 onion, small
1 clove of garlic
1 bell pepper
1 celery stalk
1/2 cup of tomato sauce, low sodium
2/3 cup of canned white beans
1/2 cup of frozen spinach
1 tsp. of dried basil
1 1/2 cups of vegetable broth
Prepare pasta according to recipe directions, omit salt, drain and
set aside. Rinse and drain beans and set aside. Dice onion, bell
pepper, and celery, set aside. Mince garlic, set aside. Spray non-
stick sauce pan with cooking spray and sauté onion, bell pepper,
celery, and garlic for 5-7 minutes on medium-low heat, or until
onions are translucent. Reduce heat and add tomato sauce, broth,
spinach, basil and beans. Cover and simmer 15-20 minutes. Serve with
pasta. (Pasta suggestion: Use any bite sized pasta such as small
seashells, elbows or orzo.)
Pasta, cooked*
1 1/2 ounces of pasta (dry, uncooked)
Choose pasta that you prefer, such as penne, spaghetti, or linguini.
Bring water to a boil over high heat, using at least twice as much
water as the amount of pasta. Add pasta and cook, stirring
occasionally, until tender but not soft, about 8 minutes. Drain
pasta, and add to recipe or serve (do not rinse.)
==================================
DAY 3
Morning
English muffin with cheese, milk and fruit
1 English muffin
1 oz. of low fat or nonfat cheese of choice
1 1/4 cups of low fat or nonfat milk
1 serving of fruit of choice
1 cup of yogurt, low fat or nonfat; plain or sugar-free
Afternoon
*WW Smart Ones Honey Mustard Chicken, salad & fruit
2 cups of mixed salad greens, or equivalent
1 serving of fruit of choice
2 Tbsp. of salad dressing, low fat or nonfat; low sodium
1 svg.of WW Smart Ones Honey Mustard Chicken (200 calories)
2 Graham cracker (2.5 inch square)
1/2 oz. of whole almonds
Evening
Pasta with Tuna and Peas with fruit
1 serving of fruit of choice
Snack
Instant Oatmeal with milk
1 package of instant oatmeal
3/4 cup of low fat or nonfat milk
Recipes
Pasta with Tuna and Peas*
1/2 onion, small
3 1/2 ounces of tuna fish, water-packed low sodium
1/3 cup of tomato sauce, low sodium
1/4 tsp. of crushed red pepper flakes
1 clove of garlic
3/4 cup of frozen peas and carrots
Cook pasta of choice according to recipe provided: elbow macaroni or
penne are good in this recipe. Chop onion and slice garlic clove
thinly. Drain tuna, flake with a fork and set aside. Spray a nonstick
skillet with cooking spray and sauté onions and garlic, 3-4 minutes
over medium high heat, until softened. Add tomato sauce and frozen
peas and carrots, reduce heat to medium low, cover and simmer for
about 4-5 minutes, stirring occasionally. Add tuna and pasta to
skillet, mix well and heat through for about 3-4 minutes and serve.
(You may substitute other herbs or spices as desired.)
Pasta, cooked*
2 ounces of pasta (dry, uncooked)
Choose pasta that you prefer, such as penne, spaghetti, or linguini.
Bring water to a boil over high heat, using at least twice as much
water as the amount of pasta. Add pasta and cook, stirring
occasionally, until tender but not soft, about 8 minutes. Drain
pasta, and add to recipe or serve (do not rinse.)
===========================================
DAY 4
Morning
Cheese Toast with yogurt and fruit
1 serving of fruit of choice
1 cup of yogurt, low fat or nonfat; plain or sugar-free
Afternoon
*Healthy Choice Salisbury Steak with fruit
1 cup of mixed salad greens, or equivalent
1 serving of fruit of choice
1 Tbsp. of salad dressing, low fat or nonfat; low sodium
1 svg. of HC Traditional Salisbury Steak (350 calories)
2 Graham cracker (2.5 inch square)
Evening
Oriental Stir-Fry Steak with rice and fruit
1 serving of fruit of choice
Snack
Low fat muffin and herbal tea
1 low fat muffin
1 cup of herbal tea of choice
Recipes
Cheese Toast*
2 servings of bread of choice
2 ounces of low fat or nonfat cheese of choice
Toast bread of choice, such as whole wheat toast. Top with cheese
and serve.
Oriental Stir-Fry Steak*
1/2 onion, small
1/2 cup of chopped bok choy
3 ounces of fresh mushrooms
3 ounces of lean sirloin beef
1/2 tsp. of olive oil
1 tsp. of teriyaki sauce
1/2 cup of pea pods
1 tsp. of sliced almonds
Prepare rice according to recipe, omit salt. Rinse and pat dry
vegetables; chop onion and bok choy (use both white part and green
leaves)and slice mushrooms; set aside. Slice sirloin into thin strips
on a separate cutting board. Spray a large nonstick skillet with
cooking spray and heat on medium-high; sauté sirloin until no longer
pink, about 3-5 minutes, remove from skillet. Heat oil in same
skillet; add onions, pea pods and teriyaki sauce; stir-fry for about
4-6 minutes. Add bok choy and mushrooms and stir-fry for about 4
minutes more. Serve over rice; garnish with sliced almonds.
rice, cooked*
2 Tbsp. of uncooked rice
Place rice in a small pot with tight-fitting lid and cover with
about 2 times the amount of water (for example if you're cooking 4
tablespoons of rice, use 8 tablespoons of water...about 1/2 cup
water). Bring to a boil over high heat; then cover tightly and reduce
heat to medium: cook for about 15-20 minutes, or until water has been
absorbed and rice is soft, but not sticky.
======================================================================
DAY 5
Morning
*Amy's Breakfast Burrito with milk and fruit
1 serving of fruit of choice
1 oz. of low fat or nonfat cheese of choice
1 svg. of Amy's Breakfast Burrito (200 calories)
1 1/2 cups of low fat or nonfat milk
Afternoon
*Healthy Choice Garlic Chicken Hearty Handfuls with fruit
1 serving of fruit of choice
1 svg. of HC Garlic Chicken Hearty Handfuls (350 calories)
1 cup of mixed salad greens, or equivalent
1 Tbsp. of salad dressing, low fat or nonfat; low sodium
2 Graham cracker (2.5 inch square)
Evening
Sesame Turkey & Rice Salad with a side of fruit
1 serving of fruit of choice
Snack
English Muffin Melt
Recipes
Sesame Turkey & Rice Salad*
1 1/2 tsp. of sesame seeds
4 1/2 ounces of boneless & skinless turkey breast
2 cups of fresh spinach
2 Tbsp. of salad dressing, low fat or nonfat; low sodium
1 clove of garlic
1 tsp. onion powder
6 cherry tomatoes
1 tsp. of sesame oil
Prepare rice according to recipe provided, omit salt. Rinse and
spin or pat dry spinach. Rinse and halve cherry tomatoes and mince
garlic, set aside. Rinse and pat dry turkey breast and slice into
inch-wide strips, on a separate cutting board. Heat sesame oil in a
nonstick skillet over low-medium heat and saute garlic for 2-3
minutes, until softened; add sesame seeds, onion powder and turkey
breast and sauté about 5-6 minutes, or until turkey breast is no
longer pink. Let cool and in a large bowl toss with cooked rice,
cherry tomatoes and salad dressing. Serve chilled over fresh
spinach.
brown rice, cooked*
3 Tbsp. of quick cooking brown rice
Place rice in a small pot with tight-fitting lid and cover with
about 1 1/2 times the amount of water (for example if you're cooking
3 tablespoons of rice, use 8 tablespoons of water...about 1/2 cup
water). Bring to a boil, uncovered, on high heat; reduce heat to low,
cover tightly and cook for about 15-20 minutes, or until water has
been absorbed.
English Muffin Melt*
1/2 English muffin
2 ounces of low fat or nonfat cheese of choice
Toast English muffin, top with cheese, place under broiler till
cheese melts and serve.
===================================
DAY 6
Morning
Peanut Butter & Diet Jelly on Toast with milk and fruit
1 serving of fruit of choice
1 1/4 cups of low fat or nonfat milk
Afternoon
*Bird's Eye Garlic Shrimp, salad and fruit
1 svg. of Bird's Eye Shrimp Voila! Garlic Shrimp (250 cals)
2 cups of mixed salad greens, or equivalent
2 Tbsp. of salad dressing, low fat or nonfat; low sodium
1 serving of fruit of choice
1 cup of low fat or nonfat milk
1 Graham cracker (2.5 inch square)
Evening
Crispy Baked Fish with Potato, salad and fruit
2 cups of mixed salad greens, or equivalent
2 Tbsp. of salad dressing, low fat or nonfat; low sodium
1 serving of fruit of choice
Snack
Cottage Cheese with Fruit Cocktail
3/4 cup of low fat or nonfat, low sodium cottage cheese
3/4 cup of fruit cocktail, juice packed
Recipes
Crispy Baked Fish* (Egg-Free)
4 1/2 ounces of fish fillet
1/4 cup of low fat or nonfat milk
2 tsp. of Parmesan cheese
3 Tbsps. of breadcrumbs, low sodium
1/4 tsp. of paprika
Preheat oven to 450 degrees F. Rinse and pat dry fish. Set aside.
In a medium bowl add milk. In a another bowl, combine Parmesan
cheese, breadcrumbs and paprika. Dip fish into milk, then dredge fish
into breadcrumb mixture, coat fish evenly. Arrange fish on a baking
sheet or shallow pan. Discard any extra milk and breadcrumb mixture.
Bake about 5 minutes or until fish flakes easily with a fork. Serve.
Baked Potato*
1 small potato (3 oz.)
Scrub potato and prick with fork. If microwaving, place on a paper
towel. Microwave on high for approximately 2-4 minutes, depending
upon the size. Turn over once and microwave another 2-3 minutes. If
baking, bake in 375-degree oven for 40-50 minutes, depending upon the
size. Let potato stand approximately 2-4 minutes. Serve.
Peanut butter and diet jelly on toast*
2 servings of bread of choice
1 Tbsp. of low sodium peanut butter
2 Tbsp. of unsweetened jelly or jam
For best nutrition, choose a lowfat, low sugar peanut butter. If
you like you can choose a jelly with no added sugar. Spread the
peanut butter and jelly on toast and serve.
DAY 7
----------------------------------------------------------------------
----------
Morning
Waffles topped with cottage cheese and fruit cocktail
1 cup of low fat or nonfat milk
Afternoon
*Healthy Choice Country Breaded Chicken, salad & fruit
1 svg. of HC Country Breaded Chicken (350 calories)
1 cup of mixed salad greens, or equivalent
1 Tbsp. of salad dressing, low fat or nonfat; low sodium
1 serving of fruit of choice
2 Graham cracker (2.5 inch square)
Evening
Mediterranean Pork and Rice, green beans and fruit
1 serving of fruit of choice
Snack
Instant Oatmeal with milk
1 package of instant oatmeal
3/4 cup of low fat or nonfat milk
Recipes
Waffles topped with cottage cheese & fruit* (Egg-Free)
2 dairy-free low fat frozen waffles
1/2 cup of low fat or nonfat, low sodium cottage cheese
1 Tbsp. of wheat germ
1/2 cup of fruit cocktail, juice packed
1 1/2 Tbsp. of lite syrup
Prepare waffles according to package instructions. In a small bowl,
combine cottage cheese and wheat germ. Spread mixture over waffles;
top with fruit cocktail, drizzle syrup over top. Serve.
Mediterranean Pork*
4 ounces pork, lean
2 Tbsp. of white wine
1/2 tsp. of fresh rosemary
1/2 tsp. of Parmesan cheese
1 tsp. of olive oil
1/4 tsp. of vegetable stock powder
1/3 cup of water
Prepare rice according to recipe, omit salt; drizzle with olive
oil, sprinkle with Parmesan and keep warm. Dissolve vegetable stock
in hot water. Slice pork into strips; chop rosemary very fine, set
aside. In a medium saucepan, add pork, cooking wine, stock and
rosemary; cover and cook on medium high heat for about 8-10 minutes,
stirring once or twice, until pork is no longer pink. (Note: if you
prefer not to use wine, substitute water or broth.) Serve pork over
rice.
Green Beans with Balsamic Vinegar*
1 1/4 cups of fresh green beans
1 clove of garlic
2 tsp. of balsamic vinegar
1 tsp. of olive oil
Rinse beans and snap into bite-size pieces, set aside. Mince
garlic, set aside. Steam beans until tender, but firm, about 10-15
minutes and drain. Toss with garlic, balsamic vinegar and oil. Serve.
You can prepare these beans in advance, refrigerate and serve cold if
desired.
rice, cooked*
3 Tbsp. of uncooked rice
Place rice in a small pot with tight-fitting lid and cover with
about 2 times the amount of water (for example if you're cooking 4
tablespoons of rice, use 8 tablespoons of water...about 1/2 cup
water). Bring to a boil over high heat; then cover tightly and reduce
heat to medium: cook for about 15-20 minutes, or until water has been
absorbed and rice is soft, but not sticky.
![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
