Weekly Eating Plan – Week 2

by A Diet Community

All meals are based on approximately 1200 calories.

Remember that everyone has different caloric needs so please supplement accordingly by adding an extra healthy snack during the day or increase portion sizes on vegetables or fruits.

A great tip to save money and time- make extra servings at dinner for lunch the next day.  After completing the meal, place your lunch serving in a separate container and let cool before putting it into the fridge.

You don’t have to follow the meal plan completely, just be sure to only consume the calories you need.

 

Day 1: 1,211 kcals

Breakfast: 267 kcals

  • 6 ounces nonfat, vanilla, greek yogurt
  • ½ cup strawberries
  • ½ cup granola (with flax seed or almonds)

Mix all ingredients together

 

Morning Snack: 54 kcals

  • 1 cup cantaloupe, sliced

 

Lunch: 302 kcals

  • 2 cups mixed greens
  • ½ cup shredded cabbage
  • ½ cup cucumber, chopped
  • ½ tomato, sliced
  • 3/4 cup light kidney beans
  • 3 tablespoons shredded parmesan cheese
  • 2 tablespoons low-fat dressing
  • Salt and pepper to taste

Mix all ingredients together and add dressing.  Add salt and pepper to taste.

 

Afternoon Snack: 138 kcals

  • 4 celery sticks
  • 4 teaspoons almond butter

 

Dinner: 450 kcals

Pasta with Mushrooms and Asparagus

Prep Time: 10 minutes

Cook Time: 15 minutes

Ingredients:

  • 1 cup whole wheat pasta, cooked
  • 1 tablespoon olive oil
  • 1 garlic clove, diced
  • 2 cups mushrooms, sliced
  • ½ cup asparagus, chopped
  • 1 teaspoon oregano
  • 1/4 cup parmesan cheese, shredded
  • Salt and pepper to taste

Directions:

  1. Cook pasta to likeness.
  2. Heat olive in saute pan over medium heat.  Add garlic and cook for 1 minute until fragrant.  Add aparagus and oregano and cook for 2 minutes.  Add mushrooms and saute until mushrooms have cooked down, about 5 minutes.
  3. Add pasta to warm and top with parmesan cheese, salt and pepper.  Stir to mix.

 

Day 2: 1,216 kcals

Breakfast: 280 kcals

  • ½ grapefruit
  • 1 cup fiber cereal
  • ½ cup 2% or skim milk

 

Morning Snack: 156 kcals

  • 1 peach
  • ½ cup cottage cheese

 

Lunch: 326 kcals

  • 1/4 cup black beans, drained
  • 1/4 cup cheddar cheese
  • 1 cup spinch, raw
  • 1 whole wheat tortilla

Mix black beans and cheese together. Add pepper if desired.  Place bean and cheese mixture on whole wheat tortilla on a plate and microwave for 30 seconds to melt the cheese.  Add spinach and wrap up tortilla.

 

Afternoon Snack: 175 kcals

  • 2 cups kale chips
  • Ingredients:
  • 2 cups kale
  • 1 teaspoon olive oil
  • 1 tablespoon salt

Directions:

  1. Preheat oven to 350 degrees.
  2. Remove leaves from stem, wash and dry thoroughly.
  3. Place leaves on baking sheet and drizzle with olive oil and salt.
  4. Bake for 10-15 minutes until kale becomes crispy.

 

Dinner: 279 kcals

Soba Noodle Salad (Serves 6)

Prep Time: 10 minutes

Cook Time: 15 minutes

Ingredients:

  • 1 package soba noodles (buckwheat noodles)
  • 2 chicken breasts
  • 1 tablespoon sesame oil
  • 1 cup shredded cabbage
  • 1 cup shredded carrots
  • 1 bunch scallions, chopped
  • 1 tablespoon sesame seeds, toasted
  • 2 tablespoon balsamic vinegar
  • 1 tablespoon sesame oil
  • 1 tablespoon maple syrup
  • 1 tablespoon tamari or soy sauce

Directions:

  1. Cook noodles according to directions on package.  Let cool.
  2. Chop chicken into cubes.  Season with salt and pepper if desired.  Heat sesame oil in pan over medium heat.  Add chicken and cook thoroughly.
  3. Mix cooked chicken, carrots and cabbage with soda noodle and stir until well combined.
  4. Whisk together balsamiv vinegar, sesame oil, maple syrup and tamari. Add to noodle mixture and stir well to combine.  Let sit for at least 10 minutes or place in refrigerator to chill for 20 minutes before serving. Top with scallions and sesame seeds and serve.

 

Day 3: 1,201 kcals

Breakfast: 245 kcals

  • 1 cup oatmeal, instant, plain
  • ½ cup water
  • 1 teaspoon honey
  • 1 teaspoon ginger, dried
  • ½ cup strawberries, sliced
  • 1 dollap of yogurt

Make oatmeal according to directions.  Mix in honey and ginger and top with strawberries and yogurt.

 

Morning Snack: 80 kcals

  • 1 string cheese

 

Lunch: 396 kcals

Tomato and Mozzarella Sandwich

  • 3 sliced tomato
  • 2 slices mozzarella cheese
  • 4 basil leaves, sliced
  • 2 teaspoons balsamic vinaigrette
  • 2 slices whole grain bread

Place tomato, mozzarella and basil on one side of bread.  Smear vinaigrette on other side of bread and place on top to create a sandwich.

 

Afternoon Snack: 121 kcals

  • 2 slices turkey breast
  • 2 slices cheddar cheese, low fat

Place cheese on turkey slice.  Roll up turkey.

 

Dinner: 359 kcals

Roasted Herb Salmon (Serves 4)

Prep Time: 10 minutes

Cook Time: 12 minutes

Ingredients:

  • 2 lemons
  • 1 tablespoon olive oil
  • 1 teaspoon oregano
  • 1 teaspoon thyme
  • 1 ½ pounds salmon
  • Salt and pepper to taste

Directions:

  1. Preheat oven to 400 degree.
  2. Slice one lemon in half and squeeze the juice into a bowl.  Stir in oil and herbs and whick together.
  3. Place salmon skin side down on a foil-lined baking sheet.  Brush lemon juice mixture over the salmon and season with salt and pepper.
  4. Roast salmon until just cooked through, about 12 minutes.  Slice remaining lemon into wedges and serve with salmon. Serve with brown rice and spinach.

1 cup brown rice

4 cups spinach, steamed

*Save some salmon for next day’s lunch**

 

Day 4: 1,199 kcals

Breakfast: 400 kcals

  • 2 slice whole grain toast
  • 2 tablespoon almond butter

Toast bread.  Spread almond butter on toast and top with apple slices.

 

Morning Snack: 81 kcals

  • 1 ½ cup cantaloupe, sliced

 

Lunch: 355 kcals

  • 2 cups mixed greens
  • ½ cup salmon, chopped
  • ½ cup grapefruit segments
  • 1/4 avocado, diced
  • 1/4 cup red onion, sliced
  • 1 tablespoon salad dressing, oil and vinegar

Mix all ingredients together.  Add salad dressing.

Use salmon from last nights dinner

 

Afternoon Snack: 81 kcals

  • 7 cucumber slices
  • 3 tablespoons hummus

 

Dinner: 282 kcals

Couscous Chicken Salad (Serves 4)

Prep Time: 10 minutes

  • 2 cups couscous, cooked
  • 1 cup chicken breast, cooked and chopped
  • 1 cup chickpeas
  • 1 cup yellow tomato, sliced
  • 1 cup cucumber, diced
  • ½ cup red onion
  • ½ cup raisins
  • Salt and pepper to taste
  • 1 small shallot
  • ½ cup orange juice
  • 2 teaspoon balsamic vinegar
  • ⅓ cup feta cheese

Directions

  1. Mix first 6 ingredients together.  Set aside
  2. Heat 1 tablespoon olive oil in small saucepan over medium-high heat. Add shallots and cook, stirring occasionally, until translucent, about 3 minutes.  Add orange juice and reduce liquid by half, 6 to 8 minutes.  Add balsamic vinegar, salt and pepper, then remove from the heat and set aside to cool.
  3. Mix together couscous mixture and dressing and place in refrigerator to cool for ½ hour.
  4. Garnish with feta cheese before serving.

 

Day 5: 1,205 kcals

Breakfast: 310 kcals

Scrambled Eggs – Prep Time: 5 minutes – Cook Time: 7 minutes

  • 1 teaspoon butter
  • 1/4 cup onion
  • 1/4 cup pepper
  • 2 eggs
  • 1/4 cup chedder cheese
  • Salt and pepper to taste

Directions:

  1. Heat butter in pan over medium heat.
  2. Add onions and cook until translucent.  Add peppers and saute for 3-4 minutes or until cooked through.  Add salt and pepper to taste.
  3. Meanwhile, crack eggs in bowl and add 1 tablespoon water.  Whisk together.
  4. Add eggs to pan and constantly stir until scrambled.  Add cheese and mix unit melted.

 

Morning Snack: 98 kcals

  • 30 pistachios

 

Lunch: 304 kcals

Spinach Salad:

  • 2 cups spinach
  • 1 radish, sliced
  • ½ cup strawberries, sliced
  • ½ cup chicken breast, cooked
  • 2 ounces goat cheese
  • 1 tablespoon balsamic vinaigrette

Mix all ingredients together.  Add dressing.

Precook chicken the night before and chill in refrigerator until needed.

 

Afternoon Snack: 74 kcals

  • 1 cup mixed berries (strawberries, raspberries, blueberries)

 

Dinners: 418 kcals

Shrimp Tacos (Serves 4) – Prep Time: 10 minutes – Cook Time: 10 minutes

Ingredients:

  • 1 tablespoon olive oil
  • 1 cup onion
  • 1 bell pepper
  • ½ cup corn
  • Salt and pepper to taste
  • 1 tablespoon oregano
  • 36 baby shrimp
  • 1 package taco seasoning
  • 12 whole wheat soft taco shells
  • 4 tablespoons cheddar cheese
  • 4 tablespoons salsa

Directions:

  • Preheat oven to 200 degrees.  Wrap tortillas in foil and place in oven to warm.
  • Heat oil in large saute pan over medium heat
  • Add onion and cook until translucent.  Add pepper and saute for 5 minutes.  Then add corn, oregano, salt and pepper.
  • Add shrimp and taco seasoning.  Add water according to seasoning packet.  Stir well to combine.  Bring to a boil and cook on low for about 10 minutes.
  • Assemble tacos and top with cheese and salsa.

 

Day 6: 1,208 calories

Breakfast: 311 kcals

Fruit Smoothie

  • 1 cup 2% milk
  • ½ cup nonfat vanilla greek yogurt
  • 1 cup frozen fruit
  • 2 ice cubes

Blend all ingredients together

 

Morning Snack: 54

  • 5 cucumber slices
  • 2 tablespoons hummus

 

Lunch: 465 kcals

  • 2 tablespoons almond butter
  • 2 teaspoons honey
  • 2 slices whole grain bread

Spread almond butter on one slice of bread and top with honey.  Add remaining slice of bread on top.

 

Afternoon Snack: 74 kcals

  • 1 cup mixed berries (strawberries, raspberries, blueberries)

 

Dinner: 304 kcals

Stuffed Peppers – Prep Time: 30 minutes – Cook Time: 1 hour

Ingredients:

  • 2 cup brown rice, cooked
  • 1 chicken breast
  • 1 tablespoon olive oil
  • 1 cup white onion
  • 1 cups peas
  • 1 cup asparagus
  • 1 cup corn
  • 2 cups spinach
  • 1 tablespoon oregano
  • Salt and pepper to taste
  • 4 peppers, tops removed and cored

Directions:

  1. Cook brown rice acording to directions.
  2. Meanwhile heat the oven to 350 and bake chicken breast for 25 minutes or until cooked through.  Chop or shred chicken and set aside.  Do not turn off oven if cooking peppers immediately.
  3. Heat oil in saute pan over medium heat.  Add onions and cook until translucent.  Add peas, asparagus, corn, oregano, salt and pepper.  Stir to combine.  Slowly add spinach, stirring well to combine.  Continue until all spinach is added and wilted.
  4. Mix brown rice, chicken and vegetable mixture together and let sit to cool.
  5. Grease an 8×8 baking dish.
  6. Divide brown rice mixture evenly among peppers, gently packing it down and making sure to fully fill the pepper.  Top each pepper with its reserved top and arrange them in the pan upright.  Bake for 1 hour until peppers are tender adn filling it hot throughout.

 

Day 7: 1,198 kcals

Breakfast: 329 kcals

Breakfast Burrito – Prep Time: 5 minutes – Cook Time: 5 minutes

Ingredients:

  • 1 teaspoon butter
  • 1 eggs
  • 2 tablespoons black beans
  • 2 tablespoons cheddar cheese
  • 2 tablespoons salsa
  • 1 whole wheat tortilla

Directions:

  1. Heat butter in pan over medium heat.
  2. Crack eggs into bowl and add 1 tablespoon water and whisk together.
  3. Add eggs to pan and stir continuously.  When eggs are cooked about halfway, add beans and cheese.  Add salt and pepper to taste.
  4. Place egg mixture to tortilla, top with salsa and roll up.

 

Morning Snack: 131 kcals

  • 40 pistachios

 

Lunch: 251 kcals

Caeser Salad Wrap

  • 2 cups romaine lettuce, chopped
  • 1/4 cup parmesan cheese
  • ½ cup tomato, chopped
  • 1 tablespoon Caeser salad dressing, lowfat
  • 1 whole wheat tortilla

Mix lettuce, cheese and tomatoes with dressing.  Place on tortilla and roll up.

 

Afternoon Snack: 156 kcals

  • 1 peach
  • ½ cup cottage cheese

 

Dinner: 331 kcals

Tuna and White Bean Salad (Serves 2) – Prep Time: 10 minutes

Ingredients:

  • 1 can tuna, drained
  • 1 can white beans, drained and rinsed
  • 1/4 cup red onion
  • 1 tablespoon mayonnaise
  • 1 tablespoon dijon mustard
  • Salt and pepper to taste
  • 1/4 cup basil, shredded
  • ½ cup parmesan cheese, shredded
  • 4 cups romaine lettuce, shredded

Directions:

  1. Mix together tuna, white beans, red onion, mayonnaise, Dijon, salt and pepper in a medium bowl.
  2. Place 2 cups lettuce leaves in 2 bowls.  Top with tuna mixture and sprinkle with basil and parmesan cheese.

 

Food Shopping List

*Double check your refrigerator and food cabinet- you may already have some of these ingredients.

 

Fruits

  • Avocado- 1
  • Blueberries- 1 container
  • Cantaloupe- 1
  • Grapefruit- 1
  • Lemons- 1
  • Peach- 2
  • Raspberries- 1 container
  • Strawberries- 1 container

Vegetables

  • Asparagus- 2 bunches
  • Basil- 1 bunch
  • Cabbage, shredded- 1 bag
  • Carrots, shredded- 1 bag
  • Celery- 1 bunch
  • Cucumber- 2
  • Garlic- 1
  • Green Pepper- 5
  • Kale- 1 bunch
  • Mixed Greens- 1 large container
  • Mushrooms- 2 cups
  • Onion- 2
  • Radish- 1
  • Red Onion- 1
  • Romaine Lettuce- 1 small bag
  • Scallions- 1 bunch
  • Shallot- 1
  • Spinach- 1 large container
  • Tomato- 2
  • Yellow Grape Tomatoes- 1 container

Meat/Fish/Eggs

  • Chicken- 4 breasts
  • Eggs- 1 dozen
  • Salmon- 2 pounds
  • Shrimp, frozen- 1 bag
  • Turkey Breast- 1/4 pound

Dairy

  • 2% Milk
  • Butter
  • Cheddar Cheese, shredded- 1 bag
  • Cheddar Cheese, slices- 1/4 pound
  • Cottage Cheese- 1 container
  • Feta Cheese- 1 small container
  • Goat Cheese- 1
  • Mozzarella Cheese, fresh- 1 ball
  • Parmesan Cheese, shredded- 1 bag
  • String Cheese- 1 bag
  • Yogurt, greek, nonfat, vanilla- 1 large container

Dry Goods

  • Almond Butter- 1 jar
  • Black Beans- 1 can
  • Brown Rice- 1 bag
  • Couscous- 1 box
  • Fiber Cereal- 1 box
  • Granola- 1 small box
  • Kidney Beans- 1 can
  • Oatmeal, instant, plain- 1 box
  • Raisins- 1 small box
  • Salsa- 1 jar
  • Soba Noodles- 1 bag
  • Soft Taco Shells, whole wheat- 1 package
  • Taco Seasoning- 1 packet
  • Tuna- 1 can
  • White Beans- 1 can
  • Whole Grain Bread- 1 bag
  • Whole Wheat Pasta- 1 bag
  • Whole Wheat Tortillas- 1 bag

Oils/Vinegars/Condiments

  • Balsamic Vinaigrette- 1 bottle
  • Balsamic Vinegar-1 bottle
  • Caesar Dressing, lowfat- 1 bottle
  • Dijon Mustard- 1 jar
  • Honey-1 jar
  • Maple Syrup- 1 bottle
  • Mayonnaise- 1 jar
  • Olive Oil- 1 bottle
  • Sesame Oil- 1 bottle
  • Tamari-1 bottle

Frozen Foods

  • Corn- 1 bag
  • Fruit, mixed- 1 bag
  • Peas- 1 bag

Refrigerated Foods

  • Hummus-1 container
  • Orange Juice- 1 carton

Comments on this entry are closed.

Previous post:

Next post: