​​​​DAY 7

​BREAKFAST

​​1 Vanilla Berry Oatmeal Parfait:

​1/2 cup dry oats, cooked with water according to package directions

​1/2 cup blueberries OR 3/4 cup sliced strawberries

​5 oz. fat-free, vanilla Greek yogurt

​1 TBSP slivered almonds OR crumbled pecans

​5 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.

CAL 404 CHO 57 FAT 9 PRO 28 SOD 176 FIB 7


MORNING SNACK
1/2, 3-inch diameter grapefruit
1-oz. mozzarella cheese stick

CAL 145 CHO 17 FAT 6 PRO 7 SOD 200 FIB 2


LUNCH

​4 oz. skim milk
1 Cinnamon Banana Roll-Up:

1, 2-oz. whole wheat wrap

​2 TBSP crunchy natural peanut butter

2 tsp honey

​1/2, 7-inch banana, sliced

​Dash of cinnamon

Spread peanut butter over wrap, top with honey, banana, and cinnamon. Roll-up.

CAL 408 CHO 52 FAT 19 PRO 22 SOD 496 FIB 10


AFTERNOON SNACK
3 oz. carrot sticks

1 cup sliced cucumbers

​1 oz. beef jerky

CAL 121 CHO 15 FAT 1 PRO 14 SOD 747 FIB 3


DINNER

1 serving (9) Feisty Pork Meatballs

1/2 cup cooked whole wheat spaghetti noodles

​1/2 cup prepared marinara sauce

CAL 407 CHO 42 FAT 8 PRO 30 SOD 994 FIB 7

RECIPES DAYs 8, 15  

RECIPES DAYs 11, 12  

PREP TIME:30-40 MINUTES  YIELD: 4 SERVINGS / 1chicken breast half and about 1/4 cup sauce.
GRILLED CUMIN CHICKEN WITH TOMATILLO-JALAPEÑO SAUCE
Ingredients:    

*2 tsp olive oil Cal.80 Cho.0 Fat.9 Pro.0 Sod.0 Fib.0

*1/2 tsp ground cumin Cal.0 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0
*1/8 tsp freshly ground black pepper Cal.0 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0
*2 garlic cloves, minced Cal.2 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0
*4, 6-oz. skinless, boneless chicken breast halves Cal.780 Cho.0 Fat.18 Pro.144 Sod.1080 Fib.0
*1/2 pound tomatillos Cal.73 Cho.13 Fat.2 Pro.2 Sod.3 Fib.4

*1/2 cup low sodium chicken broth Cal.5 Cho.1 Fat.0 Pro.1 Sod.35 Fib.0
*1/4 cup cilantro leaves Cal.0 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0

*1/4 cup chopped green onions Cal.40 Cho.8 Fat.0 Pro.2 Sod.20 Fib.0

*2 TBSP fresh lime juice Cal.0 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0

*1/2 tsp sugar Cal.8 Cho.2 Fat.0 Pro.0 Sod.0 Fib.0

*1/4 tsp salt Cal.0 Cho.0 Fat.0 Pro.0 Sod.590 Fib.0

*1 garlic clove, chopped Cal.0 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0

*1 jalapeno pepper, seeded and chopped Cal.4 Cho.1 Fat.1 Pro.0 Sod.0 Fib.2

*Nonstick cooking spray Cal.0 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0


TOTALS Cal. 992 Cho.25 Fat.30 Pro.149 Sod.1728 Fib.6
PER SERVING Cal.248 Cho.6.25 Fat.7.5 Pro.37.25 Sod.432 Fib.1.5


DIRECTIONS:
1.- In a large sealable plastic bag, combine chicken with olive oil, black pepper, cumin, and minced garlic. Seal the bag and let stand for 15 minutes.
2.- 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 8 minutes. Drain and cool slightly.
3.- Combine tomatillos, cilantro, green onions, lime juice, sugar, salt, garlic and jalapeño in a food processor, process until smooth.
4.- Prepare grill to a medium-high heat.

​5.- Remove chicken from bag and discard the marinade mixture. Sprinkle chicken evenly with 1/4 tsp salt. Place on a grill rack coated with cooking spray, grill 6 minutes on each side or until chicken is done. Serve topped with Tomatillo-Jalapeño Sauce.


PREP TIME:30-40 MINUTES  YIELD: 6 SERVINGS, 1/3 cup each.
CILANTRO-LIME RICE

Ingredients:    
*1 Cup uncooked rice, preferably brown Cal.640 Cho.144 Fat.0 Pro.12 Sod.0 Fib.0
*1 tsp olive oil Cal.40 Cho.0 Fat.5 Pro.0 Sod.0 Fib.0
*2 cloves garlic, minced Cal.2 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0
*1 tsp freshly squeezed lime juice Cal.3 Cho.1 Fat.0 Pro.0 Sod.0 Fib.0
*1, 15-oz. can low sodium chicken broth Cal.30 Cho.1 Fat.1 Pro.3 Sod.140 Fib.0
*1cup water Cal.0 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0
*1 TBSP freshly squeezed lime juice Cal.3 Cho.1 Fat.0 Pro.0 Sod.0 Fib.0
*1 tsp sugar Cal.15 Cho.4 Fat.0 Pro.0 Sod.0 Fib.0
*3 TBSP fresh chopped cilantro Cal.1 Cho.0 Fat.0 Pro.0 Sod.1 Fib.0


TOTALS Cal. 734 Cho.151 Fat.6 Pro.15 Sod.141 Fib.0
PER SERVING Cal.122.3 Cho.25.2 Fat.1 Pro.2.5 Sod.23.5 Fib.0

DIRECTIONS:
In a sauce combine rice, olive oil, garlic, 1tsp lime, chicken broth, and water. Bring to a boil. Cover and cook on low for time indicate 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.

RECIPES DAYs 8, 15  

RECIPES DAY 9   PREP TIME:20 MINUTES  YIELD: 4 SERVINGS, 2 Tacos each
BAJA TILAPIA TACOS
Ingredients:     

*1/4 cup reduced fat sour cream Cal.70 Cho.4 Fat.4 Pro.4 Sod.50 Fib.0
*2 TBSP chopped fresh cilantro Cal.1 Cho.0 Fat.0 Pro.0 Sod.2 Fib.0
*2 TBSP fresh lime juice Cal.5 Cho.2 Fat.0 Pro.0 Sod.0 Fib.0
*1 jalapeño pepper, seeded and chopped  Cal.4 Cho.1 Fat.0 Pro.0 Sod.0 Fib.0
*1 cup thinly sliced white onion Cal.40 Cho.38 Fat.0 Pro.5 Sod.15 Fib.8
*1 1/2 tsp paprika Cal.0 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0
*1 1/2 tsp brown sugar Cal.23 Cho.6 Fat.0 Pro.0 Sod.0 Fib.0
*1 tsp dried oregano Cal.0 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0

*3/4 tsp garlic powder Cal.0 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0

*1/4 tsp salt Cal.0 Cho.0 Fat.0 Pro.0 Sod.590 Fib.0

*1/2 tsp ground cumin Cal.0 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0

*1/4 tsp ground red pepper Cal.0 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0

*4, 6-oz tilapia fillets Cal.540 Cho.0 Fat.6 Pro.126 Sod.180 Fib.0

*1 TBSP canola oil Cal.120 Cho.0 Fat.14 Pro.0 Sod.0 Fib.0

*8, 6-inch corn tortillas Cal.440 Cho.88 Fat.6 Pro.8 Sod.40 Fib.12

*1/2 ripe peeled avocado, thinly sliced Cal.125 Cho.9 Fat.13 Pro.0 Sod.0 Fib.6

*4 lime wedged Cal.4 Cho.2 Fat.0 Pro.0 Sod.0 Fib.0


TOTALS Cal.1372 Cho.150 Fat.43 Pro.143 Sod.877 Fib.26
PER SERVING Cal.343 Cho.37.5 Fat.10.75 Pro.35.75 Sod.219.25 Fib.6.5


DIRECTIONS:
1.-Combine first 4 ingredients in a food processor, process until smooth. Combine jalapeño sauce and onion in a small bowl.

2.-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 3 minutes on each side or until desired degree of doneness.
3.-Warm tortillas according to package directions. Divide fish, onion mixture, and avocado evenly among tortillas. Serve with lime wedges.

​​​​​DAY 6

​BREAKFAST

​​Toast and Jam:

​1 slice 100% whole wheat bread

​1 TBSP no sugar added jam


​Veggie and Egg Scramble:

1 whole egg

​3 egg whites

​2 cups chopped vegetables

​Nonstick cooking spray, if necessary for cooking process


​1, 3-inch diameter orange

CAL 396 CHO 58 FAT 8 PRO 26 SOD 539 FIB 10


MORNING SNACK
4, 3-inch dried mango strips
10 almonds

CAL 197 CHO 32 FAT 10 PRO 5 SOD 100 FIB 3


LUNCH
1 Fresh Spinach Salad:

2 cups baby spinach

1, 3-inch diameter apple, sliced into thin webges

4 oz. grilled chicken, cut into strips

​2 TBSP craisins

2 TBSP crumbled feta cheese

​2 TBSP light vinaigrette dressing

Toss all ingredients together.

CAL 414 CHO 49 FAT 10 PRO 34 SOD 952 FIB 8


AFTERNOON SNACK
1, 3-inch diameter apple

CAL 72 CHO 19 FAT 0 PRO 1 SOD 1 FIB 3


DINNER

1 serving Apricot Chicken

1/2 cup cooked whole grain couscous

7 Roasted Asparagus Spears

CAL 356 CHO 38 FAT 3 PRO 30 SOD 507 FIB 4

Seasonings:

Black pepper / Lemon pepper

Cinnamon - salt - Garlic salt

Oregano - Cumin - Red pepper flakes

Garlic powder

Paprika

Vanilla extract​

Canned Goods:

4 oz. canned, chunk light tuna in water

1 small can olives                                  

1 can EACH of red, white, and black beans

1 can petite diced tomatoes, with jalapeños

1 small can chipotle peppers in adobe sauce

2, 15-oz. cans low sodium chicken broth    

Please view specific quantities only as a guideline.

Product availability may vary. Items will likely already be on hand from Week 1 list.

RECIPES DAY1   PREP TIME:20-30 MINUTES  YIELD: 4 SERVINGS
SEARED PORK TENDERLOIN WITH MAPLE-MUSTARD GLAZE
Ingredients:    

*3 TBSP Dijon mustard, divided Cal.36 Cho.4 Fat.2 Pro.2 Sod.603 Fib.2

*1/4 tsp kosher salt Cal.0 Cho.0 Fat.0 Pro.0 Sod.230 Fib.0
*1/2 tsp freshly ground pepper Cal.0 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0
*1 lb. pork tenderloin, trimmed Cal.700 Cho.0 Fat.12 Pro.92 Sod.192 Fib.0
*2 tsp olive oil Cal.80 Cho.0 Fat.9 Pro.0 Sod.230 Fib.0
*1/4 cup cider vinegar Cal.0 Cho.0 Fat.0 Pro.0 Sod.230 Fib.

*3 TBSP maple syrup Cal.105 Cho.27 Fat.0 Pro.0 Sod.3 Fib.0
*1 ½ tsp chopped fresh sage (or ½ tsp dried sage) Cal.0 Cho.0 Fat.0 Pro.0 Sod.230 Fib.0
TOTALS Cal.921 Cho.30 Fat.23 Pro.94 Sod.1028 Fib.2
PER SERVING Cal.230.25 Cho.7.75 Fat.5.75 Pro.23.5 Sod.257 Fib.0.5

DIRECTIONS:
1.- Preheat oven to 425 F.
2.- Combine 1-2 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; 3-5 minutes. Transfer the pan to the oven and roast until a meat thermometer inserted in the center registers 145 F, about 20 minutes. Transfer to a cutting board and let rest for 5 minutes.
3.-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 30 seconds. Whisk in maple syrup and the remaining 2 TBSP mustard. Bring to a boil, reduce heat to a simmer and cook until the sauce is thickened; about 5 minutes.
4.- Slice the pork. Add any accumulated juices to the sauce along with sage. Serve the pork topped with the sauce.



Meat, Poultry, Fish:

6-7 lbs. boneless skinless chicken breast

3 eggs

1 small container liquid egg substitute

3 oz. high quality freshly sliced turkey

4, 6-oz. tilapia fillets​

RECIPES DAYS 3,6   PREP TIME:10-15 MINUTES  YIELD: 4 SERVINGS
ROASTED ASPARAGUS SPEARS
Ingredients:    

*3/4 lb. fresh asparagus, woody stems removed Cal.88 Cho.32 Fat.0 Pro.8 Sod.8 Fib.8
*1 1/2 TBSP extra-virgin olive oil Cal.160 Cho.0 Fat.20 Pro.0 Sod.0 Fib.0
*1/4 tsp kosher salt and freshly ground black pepper Cal.0 Cho.0 Fat.0 Pro.0 Sod.230 Fib.0

DIRECTIONS:
1.- Preheat the oven to 400 F.
2.- 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 10 minutes.

3.- Transfer the asparagus to a serving platter.                    

RECIPES DAY 16, 22   PREP TIME:20 MINUTES  YIELD: 4 Servings
SESAME - GINGER TUNA SALAD

Ingredients:     

*2, 5-6 oz. cans chunk light tuna, drained Cal.200 Cho.0 Fat.2 Pro.52 Sod.720 Fib.0
*1 cup sugar snap peas, sliced Cal.47 Cho.9 Fat.0 Pro.4 Sod.27 Fib.3
*2 TBSP chopped green onion Cal.4 Cho.1 Fat.0 Pro.0 Sod.2 Fib.0
*6 cups shredded romaine lettuce or napa cabbage Cal.48 Cho.12 Fat.0 Pro.6 Sod.24 Fib.6
*1/4 cup chopped cilantro Cal.1 Cho.0 Fat.0 Pro.0 Sod.2 Fib.0
*2 TBSP toasted sesame seeds Cal.180 Cho.6 Fat.15 Pro.6 Sod.0 Fib.0
*1/4 cup rice wine vinegar Cal.25 Cho.84 Fat.0 Pro.0 Sod.1800 Fib.0
*3 TBSP canola oil Cal.360 Cho.0 Fat.42 Pro.0 Sod.0 Fib.0

*2 TBSP reduced sodium soy sauce Cal.30 Cho.2 Fat.0 Pro.4 Sod.1400 Fib.0

*1 TBSP toasted sesame oil Cal.126 Cho.0 Fat.14 Pro.0 Sod.0 Fib.0

*1 1/4 tsp sugar Cal.38 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0

*1 tsp grated fresh ginger Cal.3 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0


​TOTALS Cal.1062 Cho.114 Fat.73 Pro.72 Sod.3975 Fib.9
PER SERVING Cal.265.5 Cho.28.5 Fat.18.25 Pro.18 Sod.993.75 Fib.2.25


DIRECTIONS:
1.- Combine tuna, peas, and green onion in a bowl.

2.- Whisk oil, soy sauce, sesame oil, sugar, and ginger in a bowl. Add 3 TBSP of mixture to the tuna bowl, toss to combine.
3.- 1 1/2 cups of shredded lettuce on a plate, top with 1/2 cup of the dressed tuna mixture and drizzle with about 2 TBSP of remaining dressing.​

​​​DAY 5

​BREAKFAST

​20 almonds

​​1 "keeps the Doctor Away" Green Smoothie:

​1 1/2 cups baby spinach

​1/2, 3-inch diameter apple with skin

1, 7-inch banana

​1/2 cup grapes

​5 oz. fat-free, vanilla Greek yogurt​

​Put all ingredients in blender and process until desired texture is achieved.

CAL 407 CHO 64 FAT 20 PRO 23 SOD 103 FIB 12


MORNING SNACK
1 TBSP natural peanut butter
6, 4-inch celery sticks

​1 high-fiber granola bar

CAL 218 CHO 30 FAT 12 PRO 6 SOD 149 FIB 10


LUNCH
1 Turkey and Veggie Stack:

2 slices 100% whole wheat bread

3 oz. high quality, freshly sliced turkey

1/2 TBSP olive oil based mayo

​1 cup shredded romaine

1 slice of tomato

​1/2 cup baby spinach

​1, 19g (1/8-inch thick) slice of reduced fat cheese​

CAL 383 CHO 43 FAT 11 PRO 34 SOD 1208 FIB 7


AFTERNOON SNACK
3 oz. carrot sticks

1 cup sliced cucumbers

​1 oz. beef jerky

CAL 121 CHO 15 FAT 1 PRO 14 SOD 747 FIB 3


DINNER

1 serving Strawberry Avocado Salad:

1 1/4 cups halved strawberries

​2 cups shredded romaine

2 TBSP light vinaigrette

​3 oz. grilled chicken

1 oz. avocado slices

​1/2 cup cooked whole grain couscous

CAL 378 CHO 45 FAT 13 PRO 27 SOD 537 FIB 9

RECIPES DAYs 08, 15  

RECIPES DAYs 15  

PREP TIME:20-30 MINUTES  YIELD: 4 SERVINGS, about 2 1/4 cups each.
DRESSED-UP BLACK BEANS AND RICE
Ingredients:    

*2 cups cooked and chilled brown rice Cal.453 Cho.94 Fat.3 Pro.11 Sod.0 Fib.3

*1, 15-oz. cans black beans, drained and rinsed Cal.385 Cho.74 Fat.0 Pro.25 Sod.35 Fib.25
*1 cup frozen corn, thawed Cal.75 Cho.23 Fat.1 Pro.3.5 Sod.0 Fib.1
*2 cups celery, chopped Cal.32 Cho.2 Fat.0 Pro.0 Sod.40 Fib.0
*1/4 cup green onion, chopped Cal.9 Cho.2 Fat.0 Pro.0 Sod.4 Fib.0
*2 cups tomatoes, chopped Cal.64 Cho.2 Fat.0 Pro.0 Sod.0 Fib.0

*1 green bell pepper, chopped Cal.30 Cho.7 Fat.0 Pro.1 Sod.5 Fib.3
*1/4 cup fresh cilantro, minced Cal.1 Cho.0 Fat.0 Pro.0 Sod.2 Fib.0

*1/4 cup chopped green onions Cal.40 Cho.8 Fat.0 Pro.2 Sod.20 Fib.0

*1 1/2 lbs. chopped, cooked chicken Cal.390 Cho.0 Fat.9 Pro.72 Sod.540 Fib.0


Dressing:    
*1 1/2 TBSP red wine vinegar Cal.0 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0
*1 1/2 TBSP extra-virgin olive oil Cal.180 Cho.0 Fat.21 Pro.0 Sod.0 Fib.0
*1/2-1 tsp Tabasco sauce Cal.0 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0
*1/4 tsp ground cumin Cal.0 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0
*1/8 tsp salt Cal.0 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0
*1/4 tsp black pepper Cal.0 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0


TOTALS Cal. 1619 Cho.204 Fat.34 Pro.112.5 Sod.1021 Fib.32
PER SERVING Cal.404.75 Cho.51 Fat.8.5 Pro.28.125 Sod.255.25 Fib.8

DIRECTIONS:
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 10-15 minutes before serving.

Grains:

1 loaf 100% whole wheat bread with 4g protein and - 100 cal./ per slice

1 small bag 100% whole wheat bagels with - 250 cal./each

1 large package 6-inch corn tortillas

2 package of 2-oz whole wheat wraps

1 large cannister of dry oats

Brown rice​

​​​​DAY 8

​BREAKFAST

​​1 Vanilla Berry Oatmeal Parfait:

​1/2 cup dry oats, cooked with water according to package directions

​1/2 cup blueberries OR 3/4 cup sliced strawberries

​5 oz. fat-free, vanilla Greek yogurt

​1 TBSP slivered almond OR crumbled pecans

5 oz. light vanilla soymilk OR skim milk


​CAL 404 CHO 57 FAT 9 PRO 28 SOD 176 FIB 7


MORNING SNACK

1/2, 3-inch diameter grapefruit

​1/2 TBSP honey

CAL 127 CHO 26 FAT 6 PRO 7 SOD 200 FIB 2


LUNCH
6 whole wheat crackers

Lemon Fresh Tuna Salad:

4 oz.chunk light tuna, drained

2 cups shredded romaine lettuce

6 black olives, sliced

​1 roma tomato, diced

2 tsp extra-virgin olive oil

​1 TBSP lemon juice

​Dash of garlic salt

Black pepper to taste

Toss all ingredients together.

CAL 276 CHO 28 FAT 18 PRO 30 SOD 803 FIB 6


AFTERNOON SNACK
15 almonds

15 almonds

15 almonds

CAL 104 CHO 4 FAT 9 PRO 4 SOD 0 FIB 2


DINNER

1, 4-oz. serving seared Pork Tenderloin with Maple- Mustard Glaze

CAL 429 CHO 49 FAT 8 PRO 31 SOD 410 FIB 7

RECIPES DAYs 8, 15  

RECIPES DAYs 8, 10   PREP TIME:20-30 MINUTES  YIELD: 4 SERVINGS / 2 tostadas each
FIESTA CHICKEN TOSTADAS
Ingredients:    

*1, 14-oz. can petite diced tomatoes, preferably with jalapeños Cal.105 Cho.21 Fat.0 Pro.4 Sod.53 Fib.7

*1 medium onion, thinly sliced Cal.46 Cho.11 Fat.0 Pro.1 Sod.3 Fib.2
*16oz. (1 lb.) cooked chicken, shredded or chopped Cal.448 Cho.0 Fat.10 Pro.77 Sod.800 Fib.0
*Canola or olive oil cooking spray Cal.0 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0
*1/2 cup prepared salsa Cal.60 Cho.12 Fat.0 Pro.0 Sod.680 Fib.4
*2 TBSP chopped fresh cilantro Cal.1 Cho.0 Fat.0 Pro.0 Sod.2 Fib.0

*2 cups shredded romaine lettuce Cal.14 Cho.2 Fat.0 Pro.1 Sod.4 Fib.1
*½ cup shredded Monterey jack or cheddar cheese Cal.330 Cho.0 Fat.27 Pro.21 Sod.540 Fib.0

Sweet and Tangy Vegetables (see below)

8 corn tortillas Cal.440 Cho.88 Fat.6 Pro.8 Sod.40 Fib.12


SWEET AND TANGY VEGETABLES:

​2 Cups diced carrots (can add peppers, celery, etc.) Cal.105 Cho.25 Fat.1 Pro.2 Sod.177 Fib.7

1 diced summer squash (or zucchini) Cal.35 Cho.5 Fat.0 Pro.2 Sod.20 Fib.2

​2 cups chopped bell pepper Cal.20 Cho.4 Fat.0 Pro.1 Sod.6 Fib.3

​1/2 cup distilled white vinegar Cal.0 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0

1 tsp dried oregano Cal.0 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0

​1 tsp sugar Cal.15 Cho.4 Fat.0 Pro.0 Sod.0 Fib.0

​1/2 tsp freshly ground pepper, add more to taste Cal.0 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0

​1/4 tsp kosher salt Cal.0 Cho.0 Fat.0 Pro.0 Sod.0 Fib.590


TOTALS Cal.1615 Cho.172 Fat.44 Pro.117 Sod.2325 Fib.628
PER SERVING Cal.403.75 Cho.43 Fat.11 Pro.29.25 Sod.581.25 Fib.157


DIRECTIONS:
1.- Position racks in the upper and lower thirds of the oven; preheat to 375 F.
2.- To prepare sweet and Tangy Vegetables: Bring 2 cups water to a boil in a large saucepan. Add carrots and cook for 7 minutes. Add squash, vinegar, oregano, 1tsp sugar, 1/2 tsp pepper and 1/4 tsp salt. Continue cooking until the vegetables are just tender; 2 to 3 minutes more. Drain, transfer to a bowl and season with more pepper to taste. Set aside to cool.
3.-Bring tomatoes and their juice to a boil a medium saucepan over medium heat. Add onion and cook, stirring occasionally until the onion is soft and most of the liquid has evaporated; 15 to 20 minutes. Add turkey (or chicken) and cook until heated through; 1 to 2 minutes.
4.-Meanwhile, coat tortillas on both sides with cooking spray. Divide the tortillas between two large baking sheets. Bake turning once, until crisped an lightly brown; about 10 minutes.

​5.- To assemble tostadas, sprinkle each crisped tortilla with cheese and then top with chicken mixture, sweet an Tangy Vegetables, lettuce, salsa and cilantro. Serve with lime wedges, if desired.



HOW TO USE THIS MEAL PLAN:

Designed for general weight control and overall improved health, this 30-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 1,400 to 1,500 calories. Your calorie goals are 400 calories per meal, 200 calories for each morning snack, and 100 calories for your afternoon snack.
If you want to accelerate your weight loss, you may choose to drop to 1,200 calories per day by simply eliminating the snacks or 200 to 300 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 200 snack calories in the morning and 100 snack calories in the afternoon (if your goal is weight loos).
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 (400 calories per meal) and get back on your meal plan as soon as you can.
Give this plan a full 30 days. Don’t quit. Changing your eating habits is not going to be easy, but it will be worth it. And when you finish 30 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. (Thanks to the Health & Fitness, Inc. for this important information)

​​​​​​DAY 4

​BREAKFAST

​​1 Vanilla Berry Oatmeal Parfait:

​1/2 cup dry oats, cooked with water according to package directions

​1/2 cup blueberries OR 3/4 cup sliced strawberries

​5 oz. fat-free, vanilla Greek yogurt

​1 TBSP slivered almonds OR crumbled pecans

​5 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.

CAL 404 CHO 57 FAT 9 PRO 28 SOD 176 FIB 7


MORNING SNACK
1/2, 3-inch diameter grapefruit

​1/2 TBSP honey
1-oz. mozzarella cheese stick

CAL 127 CHO 26 FAT 6 PRO 7 SOD 200 FIB 2


LUNCH

​6 whole wheat crackers
Lemon Fresh Tuna Salad:

4 oz. chunk light tuna, drained

2 cups shredded romaine lettuce

6 black olives, sliced

​1 roma tomato, diced

2 tsp extra-virgin olive oil

​1 TBSP lemon juice

Dash of garlic salt

​Black pepper to taste

Toss all ingredients together.

CAL 276 CHO 28 FAT 18 PRO 30 SOD 803 FIB 6


AFTERNOON SNACK
2, 8-inch stalks of celery

​3/4 cup jicama slices

​2 TBSP hummus

CAL 97 CHO 15 FAT 3 PRO 4 SOD 84 FIB 9


DINNER

1 serving (9) Feisty Pork Meatballs

1/2 cup cooked whole wheat spaghetti noodles​

1/2 cup red grapes

CAL 407 CHO 42 FAT 8 PRO 30 SOD 994 FIB 7


MILK​, CHEESE, AND OTHER

​DAIRY PRODUCTS:

3 mozzarella cheese sticks

2, 16-oz. containers 1% cottage cheese

2, 5.3-oz. cartons fat-free, high protein Greek yogurt

4-oz. container reduced fat sour cream

1 gallon skim OR light vanilla soy milk

2 TBSP feta cheese

1 small block/package shreddable, sliceable cheese.​

RECIPES DAY 4, 7   PREP TIME:30-45 MINUTES  YIELD: 4 SERVINGS
FEISTY PORK MEATBALLS
Ingredients:     

*Nonstick cooking spray Cal.0 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0
*1 TBSP finely chopped,

drained pepperoncini salad peppers Cal.10 Cho.2 Fat.0 Pro.0 Sod.390 Fib.1
*¼ cup bottled chili sauce Cal.80 Cho.20 Fat.0 Pro.0 Sod.920 Fib.0
*1/4 cup seasoned bread crumbs  Cal.50 Cho.8 Fat.1 Pro.1 Sod.450 Fib.1
*2 TBSP finely chopped onion Cal.60 Cho.14 Fat.0 Pro.2 Sod.10 Fib.0
*1 TBSP grated parmesan or romano cheese Cal.21 Cho.0 Fat.1 Pro.2 Sod.85 Fib.0
*1 1/2 tsp fennel seeds, crushed (optional) Cal.0 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0
*1-lb ground pork tenderloin (ask the butcher to help you) Cal.700 Cho.0 Fat.12 Pro.92 Sod.192 Fib.0
TOTALS Cal.921 Cho.44 Fat.14 Pro.97 Sod.2047 Fib.2
PER SERVING Cal.230.25 Cho.11 Fat.3.5 Pro.24.25 Sod.511.75 Fib.0.5

DIRECTIONS:
Preheat oven to 350 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 36 meatballs, place in prepared baking pan and bake uncovered for 20-25 minutes or until don (160 F). Remove from even, drain off fat. Serve baked meatballs with warmed marinara sauce.

Baking / Bulk / Snack sections:

1 cup chopped pecans

1 lb. raw almonds

2 oz. beef jerky

1 box fiber granola bars (120 calories each)

1, 6-oz. bag unsweetened craisins

12, 3-inch dried mango strips

1/4 cup flaxseed​

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 - 60 cal./serving

Prepared hummus

RECIPES DAYs 8, 15

RECIPES DAY 13, 14   PREP TIME:15-20 MINUTES  YIELD: 4 Wraps
CALIFORNIA VEGGIE WRAP
Ingredients:     

*1, 15-oz. can white beans, rinsed Cal.385 Cho.67 Fat.0 Pro.25 Sod.980 Fib.4
*1 medium ripe avocado Cal.250 Cho.15 Fat.23 Pro.0 Sod.0 Fib.10
*2 TBSP minced red onion Cal.7 Cho.2 Fat.0 Pro.0 Sod.1 Fib.0
*2 TBSP cider vinegar Cal.0 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0
*1 TBSP olive oil Cal.120 Cho.0 Fat.14 Pro.0 Sod.0 Fib.0
*2 tsp finely chopped chipotle chili in adobe sauce Cal.7 Cho.1 Fat.0 Pro.0 Sod.128 Fib.1
*1/4 tsp salt Cal.0 Cho.0 Fat.0 Pro.0 Sod.590 Fib.0
*1 cup baby spinach Cal.20 Cho.6 Fat.0 Pro.1 Sod.25 Fib.2

*1 cup chopped romaine Cal.10 Cho.2 Fat.0 Pro.0 Sod.0 Fib.0

*1 cup shredded carrots Cal.47 Cho.11 Fat.0 Pro.1 Sod.87 Fib.3

*1/4 cup chopped fresh cilantro Cal.1 Cho.0 Fat.0 Pro.0 Sod.2 Fib.0

*4, 2-oz. whole wheat wraps, or tortillas Cal.600 Cho.100 Fat.14 Pro.20 Sod.920 Fib.4


​TOTALS Cal.1447 Cho.204 Fat.51 Pro.47 Sod.2733 Fib.24
PER SERVING Cal.361.75 Cho.51 Fat.12.75 Pro.11.75 Sod.683.25 Fib.6


DIRECTIONS:
1.- Whisk vinegar, oil, chipotle chile, and salt in a medium bowl. Add baby spinach, carrots, and cilantro; toss to combine.

2.-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.
3.-To assemble the wraps, spread about 1/2 cup of the bean/avocado mixture onto a wrap (or tortilla) and top with about 2/3 cup of the lettuce/spinach mixture. Roll up. Repeat with remaining ingredients. Cut the wraps in half to serve, if desired.

​4.- Can be stored up to 1 day tightly wrapped in refrigerator.


Staple food / 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- 60 cal/serving     

Prepared hummus 

GROCERIES DAYS 1-7         

Fresh Produce:

1-2 lbs. broccoli     

4-6 bell peppers                                    

1 lb. asparagus

1 small white onion  

1-2 large celery bunches 

1-2 large English cucumber    

1 large jicama 

2 lbs. baby spinach   

2 lbs. carrots

3 hearts of romaine lettuce 

4 roma tomatos 

1 small avocado 

1-2 lbs. strawberries  

2 lemons

2, 3-inch diameter oranges  

2, 3-inch diameter grapefruits

3, 7-inch bananas 

1 pint blueberries (if using)     

1  bunch red grapes 

6, 3-inch diameter apples 

Canned Goods:

1 small bottle chili sauce       

8oz. canned, chunk light tuna in water     

1 medium can olives  

Please view specific quantities only as a guideline 

Product availability may vary.                                        


 Meat, Poultry, Fish

6 eggs   

4 lbs. boneless skinless chicken breast   

6 oz. high quality freshly sliced turkey   

2 lbs. pork tenderloin (1 lb. ground, ask the butcher)     

           

 Baking/ bulk/ snack sections

3 oz. beef jerky 

1 cup chopped pecans (optional) 

1 lb. raw almonds    

1 box fiber granola bars (120 cal.)      

1 box whole wheat crackers (130 cal./serving)     

​1, 6-oz. bag unsweetened craisins    

8, 3-inch dried mango strips   

​​DAY 2

​BREAKFAST

​​Toast and Jam:

​1 slice 100% whole wheat bread

​1 TBSP no sugar added jam


​Veggie and Egg Scramble:

1 whole egg

​3 egg whites

​2 cups chopped vegetables

​Nonstick cooking spray, if necessary for cooking process


​1, 3-inch diameter orange

CAL 396 CHO 58 FAT 8 PRO 26 SOD 539 FIB 10


MORNING SNACK
4, 3-inch dried mango strips
10 almonds

CAL 197 CHO 32 FAT 10 PRO 5 SOD 100 FIB 3


LUNCH
1 Fresh Spinach Salad:

2 cups baby spinach

1, 3-inch diameter apple, sliced into thin webges

4 oz. grilled chicken, cut into strips

​2 TBSP craisins

2 TBSP crumbled feta cheese

​2 TBSP light vinaigrette dressing

Toss all ingredients together.

CAL 414 CHO 49 FAT 10 PRO 34 SOD 952 FIB 8


AFTERNOON SNACK
1, 3-inch diameter apple

CAL 72 CHO 19 FAT 0 PRO 1 SOD 1 FIB 3


DINNER

1 serving Italian Chicken and Vegetables

1/2 cup cooked whole wheat spaghetti noodles

​2 TBSP shredded cheese

1/2 cup red grapes

CAL 414 CHO 57 FAT 7 PRO 32 SOD 887 FIB 7

Milk, Cheese, and other dairy products:

3 mozzarella cheese sticks

5, 5.3-oz. cartons fat-free, high protein Greek yogurt            

4 oz. feta cheese

1 small block/package shreddable, sliceable cheese

1 gallon skin OR light vanilla soy milk

1 small container grated parmesan/romano cheese


Grains

1 medium bag brown rice

1 loaf 100% whole wheat bread

16 oz. whole wheat spaghetti noodles

1, 7-oz. box whole grain couscous

1 package of 2-oz. whole wheat wraps 

1 large cannister of dry oats

                                               

Seasonings

Black pepper

Cinnamon

Curry powder

Fennel seeds

Garlic salt

​Sage​

Salt

RECIPES DAY 2   PREP TIME:20-30 MINUTES  YIELD: 4 SERVINGS
ITALIAN CHICHEN AND VEGETABLES
Ingredients:     

*1/2 cup bottled fat-free Italian salad dressing Cal.133 Cho.27 Fat.0 Pro.0 Sod.2880 Fib.0
*4 TBSP balsamic vinegar Cal.40 Cho.8 Fat.0 Pro.0 Sod.0 Fib.0
*1/8 to ¼ tsp crushed red peper Cal.0 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0
*2 TBSP honey  Cal.128 Cho.35 Fat.0 Pro.0 Sod.2 Fib.0
*1 TBSPextra-virgin olive oil Cal.120 Cho.0 Fat.14 Pro.0 Sod.0 Fib.0
*4, 4-oz. pieces of boneless, skinless, chicken breast Cal.440 Cho.0 Fat.6 Pro.96 Sod.180
*3 cups evenly chopped veggies of choice Cal.90 Cho.18 Fat.0 Pro.6 Sod.41 Fib.7
*1 cup shredded carrots Cal.47 Cho.11 Fat.0 Pro.1 Sod.87 Fib.

*2 small tomatos, seeded and diced Cal.22 Cho.4 Fat.2 Pro.2 Sod.6 Fib.2
TOTALS Cal.1020 Cho.103 Fat.22 Pro.105 Sod.3196 Fib.12
PER SERVING Cal.255 Cho.25.75 Fat.5.5 Pro.26.25 Sod.799 Fib.3

DIRECTIONS:
1.- In a small bowl, stir together salad dressing, balsamic vinegar, honey, and crushed red pepper. Set aside.
2.- In a large skillet, heat olive oil over medium-high heat. Add chicken, cook for 5-6 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.
3.-Add vegetables to skillet. Cook and stir for 3 to 4 minutes or until tender, transfer to serving platter.
4.- Stir dressing mixture, add to skillet. Cook and stir for 1 minute, scraping up browned bits. Drizzle over chicken and vegetables. Sprinkle with tomato.

RECIPES DAYS 3,6   PREP TIME:20- MINUTES  YIELD: 4 SERVINGS
APRICOT CHICKEN
Ingredients:    

*1  tsp curry powderCal.0 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0
*1/4 tsp salt Cal.0 Cho.0 Fat.0 Pro.0 Sod.280 Fib.0
*1/4 tsp freshly ground black pepper Cal.0 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0
*4, 6-oz skinless, boneless chicken breast halves Cal.720 Cho.0 Fat.6 Pro.96 Sod.0 Fib.0
*Nonstick cooking spray Cal.0 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0

For the Sauce:  

*1/3 cup apricot preserves Cal.220 Cho.55 Fat.0 Pro.0 Sod.0 Fib.0
*2 TBSP fresh lemon juice Cal.15 Cho.5 Fat.0 Pro.0 Sod.1 Fib.0
*2 TBSP water Cal.0 Cho.0 Fat.0 Pro.0 Sod.0 Fib.

*2 tsp grated lemon rind Cal.0 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0
TOTALS Cal.955 Cho.60 Fat.6 Pro.96 Sod.281 Fib.0
PER SERVING Cal.238.75 Cho.15 Fat.1.5 Pro.24 Sod.70.25 Fib.0              


DIRECTIONS:
1.- Combine first 3 ingredients in a small bowl, rub mixture over chicken.
2.- Place a large nonstick skillet over medium-high heat. Coat pan with cooking spray.

Cook chicken 6 minutes on each side or until done. Remove chicken from  pan, and keep warm.
3.- Add apricot preserves, lemon juice, and 2 TBSP water to pan, stirring until smooth.

Cook over medium heat 1 minute. Spoon sauce over chicken, sprinkle with lemon rind.                           

GROCERIES DAYS 8-15       

Fresh Produce:

1 large zucchini or summer squash

1 small white onion                              

1 red onion

2 lbs. broccoli

6 large bell peppers

2 jalapeño peppers

1 bunch green onions

2 large celery bunches

1/2 lb. tomatillos

1-2 large English cucumbers

2 large jicamas

2 lbs. (32 oz.) baby spinach

2 lbs. carrots 

3 hearts of romaine lettuce

2 lbs. tomatos AND 1 roma tomato

2 small avocados

1-2 lbs. strawberries

3 lemons AND 6 limes     

1, 3-inch diameter orange

2, 3-inch diameter grapefruits

4, 7-inch bananas
1 pint blueberries
2, 3-inch diameter apples
4 kiwi fruits     
1  bunch cilantro

1 bulb of fresh garlic

​​DAY 3

​BREAKFAST

​20 almonds

​​1 "Keeps the Doctor Away" Green Smoothie:

​1 1/2 cups baby spinach

​1/2, 3-inch diameter apple with skin

1, 7-inch banana

​1/2 cup grapes

​5 oz. fat-free, vanilla Greek yogurt

​Put all ingredients in blender and process until

desired texture is achieved.

CAL 407 CHO 64 FAT 20 PRO 23 SOD 103 FIB 12


MORNING SNACK
1 TBSP natural peanut butter
6, 4-inch celery sticks

​1 high-fiber granola bar

CAL 218 CHO 30 FAT 12 PRO 6 SOD 149 FIB 10


LUNCH
1 Turkey and Veggie Stack:

2 slices 100% whole wheat bread

3 oz. high quality, freshly sliced turkey

1/2 TBSP olive oil based mayo

​1 cup shredded romaine

1 slice of tomato

​1/2 cup baby spinach

​1,19g (1/8-inch thick) slice of reduced fat cheese

CAL 383 CHO 43 FAT 11 PRO 34 SOD 1208 FIB 7


AFTERNOON SNACK
3 oz. carrot sticks

1 cup sliced cucumbers

​1 oz. beef jerky

CAL 121 CHO 15 FAT 1 PRO 14 SOD 747 FIB 3


DINNER

1 serving Apricot Chicken

1/2 cup cooked whole grain couscous

​​​7 Roasted Asparagus Spears

CAL 356 CHO 38 FAT 3 PRO 30 SOD 507 FIB 4

Frozen Foods:

3 cups edamame in pods

1 small bag frozen corn

RECIPES DAYs 08, 15  

PREP TIME:20-30 MINUTES  YIELD: 4 SERVINGS, about 2 1/4 cups each.
DRESSED-UP BLACK BEANS AND RICE
Ingredients:    

*2 cups cooked and chilled brown rice Cal.453 Cho.94 Fat.3 Pro.11 Sod.0 Fib.3

*1, 15-oz. cans black beans, drained and rinsed Cal.385 Cho.74 Fat.0 Pro.25 Sod.35 Fib.25
*1 cup frozen corn, thawed Cal.75 Cho.23 Fat.1 Pro.3.5 Sod.0 Fib.1
*2 cups celery, chopped Cal.32 Cho.2 Fat.0 Pro.0 Sod.40 Fib.0
*1/4 cup green onion, chopped Cal.9 Cho.2 Fat.0 Pro.0 Sod.4 Fib.0
*2 cups tomatoes, chopped Cal.64 Cho.2 Fat.0 Pro.0 Sod.0 Fib.0

*1 green bell pepper, chopped Cal.30 Cho.7 Fat.0 Pro.1 Sod.5 Fib.3
*1/4 cup fresh cilantro, minced Cal.1 Cho.0 Fat.0 Pro.0 Sod.2 Fib.0

*1/4 cup chopped green onions Cal.40 Cho.8 Fat.0 Pro.2 Sod.20 Fib.0

*1 1/2 lbs. chopped, cooked chicken Cal.390 Cho.0 Fat.9 Pro.72 Sod.540 Fib.0


Dressing:    
*1 1/2 TBSP red wine vinegar Cal.0 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0
*1 1/2 TBSP extra-virgin olive oil Cal.180 Cho.0 Fat.21 Pro.0 Sod.0 Fib.0
*1/2-1 tsp Tabasco sauce Cal.0 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0
*1/4 tsp ground cumin Cal.0 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0
*1/8 tsp salt Cal.0 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0
*1/4 tsp black pepper Cal.0 Cho.0 Fat.0 Pro.0 Sod.0 Fib.0


TOTALS Cal. 1619 Cho.204 Fat.34 Pro.112.5 Sod.1021 Fib.32
PER SERVING Cal.404.75 Cho.51 Fat.8.5 Pro.28.125 Sod.255.25 Fib.8

DIRECTIONS:
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 10-15 minutes before serving.

​​​DAY 1

​BREAKFAST

​​1 Vanilla Berry Oatmeal Parfait:

​1/2 cup dry oats, cooked with water according to package directions

​1/2 cup blueberries OR 3/4 cup sliced strawberries

​5 oz. fat-free, vanilla Greek yogurt

​1 TBSP slivered almond OR crumbled pecans

5 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.

​CAL 404 CHO 57 FAT 9 PRO 28 SOD 176 FIB 7


MORNING SNACK

1/2, 3-inch diameter grapefruit

​1/2 TBSP honey

​1-oz, mozzarella cheese stick

CAL 127 CHO 26 FAT 6 PRO 7 SOD 200 FIB 2


LUNCH
6 whole wheat crackers

Lemon Fresh Tuna Salad:

4 oz.chunk light tuna, drained

2 cups shredded romaine lettuce

6 black olives, sliced

​1 roma tomato, diced

2 tsp extra-virgin olive oil

​1 TBSP lemon juice

​Dash of garlic salt

Black pepper to taste

Toss all ingredients together.

CAL 276 CHO 28 FAT 18 PRO 30 SOD 803 FIB 6


AFTERNOON SNACK
15 almonds

CAL 104 CHO 4 FAT 9 PRO 4 SOD 0 FIB 2


DINNER

1, 4-oz. serving seared Pork Tenderloin with Maple- Mustard Glaze

2/3 cup brown rice

​1 cup chopped, steamed broccoli

CAL 429 CHO 49 FAT 8 PRO 31 SOD 410 FIB 7