Weekly Eating Plan – Week 4

by A Diet Community

Day 1: 1,200 kcals

 

Breakfast: 250 kcals

  • 1 cup oatmeal, plain, instant, cooked
  • ½ cup mixed berries
  • 1 tablespoon honey

 

Morning Snack: 84 kcals

  • 12 almonds, whole, blanched

 

Lunch: 413 kcals

Open Faced White Bean and Avocado Sandwich

Prep Time: 5 minutes

Ingredients:

  • ½ cup white beans, drained and rinsed
  • 1 teaspoon olive oil
  • Salt and pepper to taste
  • 1 slice Ezekiel bread
  • 1/4 cucumber, thinly sliced lengthwise
  • ½ cup sprouts
  • ½ avocado, pitted and thinly sliced

Directions:

  1. In a medium bowl, mash beans with oil and salt and pepper.
  2. Spread bean mixture on 1 slice of bread
  3. Lay carrots, cucumber, sprouts and avocado on top.

 

Afternoon Snack: 37 kcals

Strawberry Ice Pop (Makes 8)

Prep Time: 5 minutes

Freeze Time: 4 hours

Ingredients:

  • 1 cup frozen strawberries, thawed
  • ⅔ cup apple juice, unsweetened
  • ⅔ cup greek yogurt, vanilla, fat free

Directions:

  1. Blend strawberries and apple juice until smooth.
  2. Add yogurt and blend until well combined.
  3. Pour mixture into ice pop molds, insert sticks and freeze until solid (4 hours).
  4. Dip base of mold briefly into hot water to loosen.

 

Dinner: 416 kcals

Quinoa Stuffed Peppers (Serves 4)

Prep Time: 15 minutes

Cook Time: 1 hour

Ingredients:

  • 1 cup vegetable broth
  • ½ cup quinoa, rinsed
  • 4 large red peppers
  • 2 tablespoons olive oil
  • ½ small onion, diced
  • 3 garlic cloves, chopped
  • 6 ounces ground beef
  • ⅔ cups raisins
  • 1 teaspoons thyme
  • 1 tablespoon parsley
  • Salt and pepper to taste

Directions:

  1. Bring vegetable broth and quinoa to a boil.  Lower heat, cover and simmer for about 20-25 minutes, until all the liquid is absorbed.
  2. Slice tops of peppers off and scoop out seeds.
  3. Preheat oven to 400 degrees.
  4. In a large saute pan, heat oil and add onion.  Saute for 2-3 minutes.  Add garlic.  Stir frequently until onions become translucent.  Add ground beef and cook until no longer pink.  Drain fat out of pan.  Add raisins and herbs, salt and pepper and quinoa.  Stir to combine.
  5. Stuff peppers with quinoa mixture and place on baking sheet lined with parchment paper.  Bake peppers until they are soft, about 30 minutes.

 

Mixed Green Salad

  • 4 cups mixed greens
  • ½ cup shredded cabbage
  • ½ cup shredded carrots
  • 1 cup cucumber, sliced
  • 4 tablespoons balsamic vinaigrette

 

Day 2: 1,200 kcals

 

Breakfast: 389 kcals

Huevos Rancheros

Prep Time: 5 minutes

Cook Time: 7 minutes

Ingredients:

  • 1/4 cup salsa
  • 2 eggs
  • 1 tablespoon cheddar cheese, shredded, low fat
  • 2 corn tortillas
  • Salt and pepper to taste
  • ½ cup black beans
  • 1 teaspoon cumin

Directions:

  1. Warm salsa in a non-stick pan for 1-2 minutes.
  2. Move salsa to the side to create space for each egg.  Crack eggs into pan and cook for 3-5 minutes.
  3. While eggs are cooking, heat beans in separate pan and add cumin, salt and pepper to taste.  Also warm tortillas in oven for 3 minutes.
  4. After eggs are cooked to likeness, transfer eggs to plate with tortillas and beans.  Sprinkle cheese on top of eggs.

 

Morning Snack: 140 kcals

  • 6 ounces greek yogurt, nonfat

 

Lunch: 272 kcals

Vegetable Wrap

  • 1 whole wheat tortilla
  • 1 tablespoon honey mustard
  • 1/4 cup shredded carrot
  • 1/4 cup shredded cabbage
  • 1/4 cup sprouts
  • 2 slices cheddar cheese, low fat

Spread honey mustard on tortilla, lay carrots, cabbage, sprouts and cheese in the center of the tortilla and roll up.

 

Afternoon Snack: 80 kcals

  • String cheese

 

Dinner: 319 kcals

Island Shrimp with Coconut Rice (Serves 4)

Prep Time: 10 minutes

Cook Time: 1 hour

Ingredients:

  • 1 can light coconut milk, divided
  • 1 cup brown rice
  • 1 tablespoon vegetable oil
  • 1 large shallot, thinly sliced
  • 1 tablespoons fresh ginger, finely diced
  • ½ pound asparagus, bottoms removed and snapped in half
  • 1 red bell pepper
  • 3/4 pound large shrimp, peeled and deveined
  • 1 cup diced pineapple
  • 3 tablespoons lime juice

Directions:

  1. Put 1 cup coconut milk, 1 cup water and rice in pot and bring to a boil.  Reduce heat to low, cover and cook for 45-50 minutes or until all liquid is absorbed.
  2. In a large skillet, heat oil over medium heat.  Add shallots and ginger and saute for 2 minutes.  Add asparagus, peppers and cashews and saute until all vegetables are beginning to brown.  Add remaining coconut milk, shrimp, pineapple and lime, cover and cook 6-7 minutes or until shrimp are just opaque and vegetables are tender.
  3. Serve over the coconut brown rice.

 

Day 3: 1,200 kcals

 

Breakfast: 300 kcals

  • ½ cup granola
  • ½ cup greek yogurt, vanilla
  • ½ cup mixed berries

Layer ingredients in bowl and mix together.

 

Morning Snack: 62 kcals

  • 1 orange

 

Lunch: 300 kcals

Mediterranean Tuna Sandwich

  • ½ can tuna, drained
  • 1 tablespoon roasted red pepper, chopped
  • 1 tablespoon olives, sliced
  • Dash of oregano
  • ½ teaspoon olive oil
  • ½ teaspoon balsamic vinegar
  • 2 slices Ezekiel bread

Combine first 6 ingredients in a small bowl.  Spread on 1 slice of bread and top with remaining slice.

 

Afternoon Snack: 148 kcals

Apple and Almond Butter Sandwich

  • ½ apple, cored and sliced crosswise into 2 ½ inch thick rounds
  • 1 tablespoon almond butter

Spread almond butter on one side of apple and top with remaining apple, pressing down to create a sandwich.

 

Dinner: 390 kcals

Italian Veggie Saute (Serves 4)

Prep Time: 15 minutes

Cook Time: 15 minutes

Ingredients:

  • 3 tablespoons olive oil
  • 2 cloves garlic
  • 1 white onion, thinly sliced
  • 1 green bell pepper, thinly sliced
  • 1 red bell pepper, thinly sliced
  • 1 yellow squash, diced
  • 1 zucchini, diced
  • 3 large tomatoes, seeded and chopped
  • 1/4 cup black olives
  • 3 tablespoons pine nuts
  • 1 ½ cups white beans
  • 1 tablespoons rosemary
  • ½ tablespoon oregano
  • Salt and pepper to taste
  • ½ pound whole wheat pasta

Directions:

  1. Heat oil in large saute pan over medium heat.  Add onion and saute until translucent.  Add garlic and saute for 1 more minute.  Add peppers and continue to saute for 3 minutes.  Then add squashes and saute until all vegetables are tender.
  2. Stir in tomatoes and cook, stirring often for 1 minute.
  3. Reduce heat to low and add olives, pine nuts, white beans, herbs and salt and pepper.  Cook until heated through.
  4. Cook pasta according to directions and serve vegetable mixture over pasta.

 

Day 4: 1,200 kcals

 

Breakfast: 341 kcals

Prep Time: 5 minutes

Cook Time: 5 minutes

Ingredients:

  • Cooking Spray
  • 1 cup baby spinach
  • 2 eggs, beaten
  • Salt and pepper to taste
  • 2 tablespoons parmesan cheese, shredded
  • 1 whole wheat pita

Directions:

  1. Heat skillet over medium heat and spray with oil.
  2. Add spinach and cook until just wilted, stirring constantly.
  3. Add eggs, salt and pepper.  Continually stir with a wooden spoon until eggs are fluffy and fully cooked.  Add cheese and stir until well combined.
  4. Spoon egg mixture into pita and serve.

 

Morning Snack: 192 kcals

  • 1 cup cottage cheese, low fat
  • ½ cup sliced cherry tomatoes
  • Salt and pepper to taste

 

Lunch: 280 kcals

Turkey Waldorf Salad

Prep Time: 5 minutes

Ingredients:

  • 2 slices turkey, diced
  • ½ celery stalk, diced
  • 1/4 apple, sliced
  • 1/4 grapes, seedless, halved
  • 2 tablespoons pecans, raw, chopped
  • 2 tablespoons greek yogurt, nonfat, plain
  • 2 teaspoon mayonnaise, fat free
  • Dash of honey
  • 2 cups Bibb lettuce
  • Salt and pepper to taste

Directions:

  1. In a large bowl, toss together turkey, celery, apple, grapes and pecans.
  2. In another bowl, whisk together yogurt, mayonnaise and honey.
  3. Add dressing to turkey mixture and mix well to combine.
  4. Place over a bed of lettuce and add salt and pepper to taste.

 

Afternoon Snack: 37 kcals

  • 1 strawberry ice pop

 

Dinner: 350 kcals

Roasted Vegetables and Tilapia with Brown Rice (Serves 4)

Prep Time: 10 minutes

Cook Time: 50 minutes

  • 1 pound asparagus, bottoms removed and snapped in half
  • 2 carrots, cut into matchsticks
  • 1 ½ cups cherry tomatoes, halved
  • 1 cup yellow onion, sliced
  • 3 garlic cloves, chopped
  • 1 cup corn
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 2 teaspoons thyme
  • 4 pieces tilapia
  • Zest and juice of one lemon
  • 1 cup brown rice, cooked
  • 1 tablespoon butter

Directions:

  1. Preheat oven to 400 degrees.  Place all vegetables into a 9×13 inch baking pan.  Drizzle olive oil, salt, pepper and thyme on top of vegetables and mix well to combine.    Bake for 30 minutes or until vegetables are tender.
  2. Remove pan from oven and stir vegetables.  Place fish on top of vegetables and sprinkle with salt and pepper and lemon zest and juice.  Bake for 15-20 minutes until fish is baked through.
  3. Mix butter with brown rice and serve with fish.

 

 

Day 5: 1,200 kcals

 

Breakfast: 275 kcals

  • 1 slice Ezekiel bread
  • ½ avocado
  • Salt and pepper to taste

Toast bread and spread avocado on top of toast.  Sprinkle salt and pepper to taste.

 

Morning Snack: 105 kcals

  • 1 banana

 

Lunch: 363 kcals

Chickpea and Spinach Salad

Prep Time: 5 minutes

Ingredients:

  • 1 cup chickpeas, drained and rinsed
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 2 tablespoons fresh squeezed lemon juice
  • 1 cup baby spinach, shredded

Directions:

  1. Place the chickpeas in a mixing bowl.  Add olive oil, salt, pepper, and lemon juice and mix well to combine.
  2. Place bowl in refrigerator and chill for at least an hour to allow flavors to combine.
  3. Serve over a bed of spinach.

 

Afternoon Snack: 37 kcals

  • 1 strawberry ice pop

 

Dinner: 420 kcals

Mini Pita Pizzas

Prep Time: 5 minutes

Cook Time: 10 minutes

Ingredients:

  • 2 small whole wheat pitas
  • ½ cup tomato sauce, divided
  • 1 large tomato, sliced
  • 1 ounce fresh mozzarella
  • 8 fresh basil leaves
  • Dash of oregano
  • Dash of parmesan cheese

Directions:

  1. Preheat oven to 400 degrees.
  2. Spread 1/4 cup tomato sauce on each pita and place tomato slices on top.  Place on baking sheet and cook for 5 minutes.
  3. Remove from oven and and add mozzarella, basil leaves and oregano.  Bake for 5 more minutes until cheese is melted and crust is crispy.
  4. Remove from oven and sprinkle with parmesan.

 

Mixed Green Salad

  • 1 cup mixed greens
  • 1/4 cup shredded carrots
  • 1/4 cup shredded cabbage
  • 1/4 cup sliced cucumbers
  • 1 tablespoon balsamic vinaigrette

 

Day 6: 1,200 kcals

 

Breakfast: 290 kcals

Broccoli and Cheddar Omelet

Prep Time: 5 minutes

Cook Time: 5 minutes

Ingredients:

  • Cooking Spray
  • 2 eggs
  • 1 tablespoon water
  • 1/4 cup broccoli, steamed and chopped
  • 2 tablespoons cheddar cheese, shredded, low fat
  • Salt and pepper to taste

Directions:

  1. Heat omelet pan over medium heat.  Add cooking spray.
  2. Whisk eggs together with water.
  3. Add eggs to pan and let sit for 1-2 minutes.
  4. Add broccoli and cheese, salt and pepper.  Cook for 1-2 more minutes or until egg is cooked through.
  5. Fold egg in half and cook on each side for 1 more minute or until cheese is melted.

Serve with 1 slice Ezekiel Bread and ½ cup fresh raspberries

 

Morning Snack: 46 kcals

  • 1 cup fresh strawberries

 

Lunch: 322 kcals

Greek Salad Pita Pockets

  • 1 cup romaine lettuce
  • 2 tablespoons olives, sliced
  • 2 tablespoon hummus
  • 1 tablespoon crumbled feta
  • 4 slices cucumber
  • 1 tablespoon vinaigrette
  • 1 whole wheat pita

Mix first 7 ingredients together in a large bowl.  Slice pita in half and split salad into each side of the pita.

 

Afternoon Snack: 103 kcals

  • 3 celery sticks
  • 3 teaspoons almond butter

 

Dinner: 439 kcals

Hungarian Chicken Paprikas

Prep Time: 10 minutes

Cook Time: 30 minutes

Ingredients:

  • 3 tablespoons olive oil
  • 4 boneless, skinless chicken breasts, cut into chunks
  • Salt and pepper to taste
  • 1 large yellow onion
  • 3 cloves garlic
  • 3 tablespoons Hungarian paprika
  • 1 cups chicken broth
  • 2 tablespoons cornstarch
  • 3/4 cup sour cream, light

Directions:

  1. Heat oil in pan.  Salt and pepper chicken and place in pan.  Cook for about 10 minutes or until chicken is golden brown.  Remove from pan and set aside.
  2. Add onion and saute for 3 minutes or until translucent.  Add garlic and cook for 2 minutes or until fragrant.  Stir frequently.
  3. Add paprika and stir until everything is coated in pot.  Add broth and bring to a boil.
  4. Place chicken back into pan on top of onions. Cook for about 20 minutes.
  5. Mix cornstarch with 2 tablespoons water in a small bowl and pour into pan.  Cook a few minutes more, until thickened.  Remove from heat and stir in sour cream.

Serve with ½ cup egg noodles and 1/4 cup steamed spinach per serving.

 

Day 7: 1,200 kcals

 

Breakfast: 245 kcals

  • 2 whole grain waffles
  • 2 teaspoon butter
  • ½ cup fresh strawberries

Toast waffles, spread 1 teaspoon of butter on each waffle and top with strawberries.

 

Afternoon Snack: 140 kcals

  • 2 tablespoons dark chocolate chips

 

Lunch: 285 kcals

  • Veggie Quesadilla

Prep Time: 5 minutes

Cook Time: 10 minutes

Ingredients:

  • Cooking Spray
  • 1 whole wheat tortilla
  • ½ pepper, sliced
  • 1/4 onion, sliced
  • 1/4 cup black beans
  • 3 tablespoons cheddar cheese, shredded, low fat
  • 1/4 cup salsa

Directions:

  1. Heat skillet over medium.  Cover pan with cooking spray.
  2. Saute peppers and onions for about 5 minutes or until cooked through.  Remove from pan.
  3. Add more cooking spray.  Place tortilla in pan and top with cheese, peppers, onions and beans.  Fold tortilla in half and cook on each side until cheese is melted and tortilla browns slightly.
  4. Top with salsa and serve.

 

Afternoon Snack: 135 kcals

  • 2 tablespoons hummus
  • ½ whole wheat pita

 

Dinner: 395 kcals

Shepard’s Pie (Serves 6)

Prep Time: 20 minutes

Cook Time: 50 minutes

Ingredients:

  • 1 tablespoon olive oil
  • 1 cup onion, finely chopped
  • 2 large carrots, diced
  • 1 pound ground beef, extra lean
  • 2 tablespoons Worcestershire sauce
  • 3 tablespoons tomato paste
  • 1 teaspoon oregano
  • 1 teaspoon thyme
  • 1 cup vegetable broth
  • 1 cup frozen peas
  • 1 cup frozen corn
  • 4 cups fresh spinach
  • 2 pounds Yukon Gold potatoes, diced
  • ½ cup milk, fat-free
  • 1 tablespoon butter
  • Salt and pepper to taste

Directions:

  1. Preheat oven to 400 degrees.
  2. Heat oil in large pot over medium heat.  Add onion and carrot until soft.  Turn up heat to medium-high and add beef, cook until no longer pink.
  3. Add Worcestershire sauce, tomato paste, oregano, thyme, salt, pepper and broth.  Reduce heat and simmer for 15 minutes.
  4. Add peas, corn and spinach, stir to combine and simmer for 5 more minutes.
  5. Meanwhile, bring a pot of water to a boil.  Add potatoes, reduce heat and simmer until cooked through. Drain water and add milk and butter.  Whip potatoes with hand mixer until smooth.  Add salt and pepper to taste.
  6. Pour beef mixture into baking dish and allow to cool slightly.  Top with potato and bake in preheated oven for 20-25 minutes.

 

Food Shopping List:

 

Fruit

  • Apple- 1
  • Avocado- 2
  • Banana- 1
  • Blueberries- 1 container
  • Grapes- 1 bag
  • Lemons- 2
  • Lime- 3
  • Orange- 1
  • Pineapple- 1
  • Raspberries- 1 container
  • Strawberries- 1 large container

 

Vegetables

  • Asparagus- 2 pounds
  • Basil- 1 bunch
  • Bibb Lettuce- 1 head
  • Broccoli- 1 head
  • Cabbage, shredded- 1 bag
  • Carrots- 4
  • Carrots, shredded- 1 bag
  • Celery- 1 bunch
  • Cucumber- 2
  • Garlic- 1 bulb
  • Ginger- 1 small piece
  • Green Pepper- 1
  • Mixed Greens- 1 large container
  • Onion- 4
  • Red Peppers- 6
  • Romaine Lettuce- 1 bag
  • Shallot- 1
  • Spinach- 1 large container
  • Sprouts- 1 container
  • Tomato, cherry- 1 container
  • Tomatoes- 4
  • Yellow Squash- 1
  • Yukon Gold Potatoes- 2 pounds
  • Zucchini- 1

 

Meat/Poultry/Fish/Eggs

  • Chicken- 4 breasts
  • Eggs- 1 dozen
  • Lean Ground Beef- 2 pounds
  • Shrimp- 3/4 pound
  • Tilapia- 4 pieces
  • Turkey- 1/4 pound

 

Dairy

  • Butter- 1 package
  • Cheddar Cheese, shredded, lowfat- 1 bag
  • Cheddar Cheese, slices, lowfat- 1/4 pound
  • Cottage Cheese, lowfat- 1 container
  • Feta- 1 small container
  • Greek Yogurt, plain, fat free- 1 small container
  • Greek Yogurt, vanilla, fat free- 3 containers
  • Milk, fat free- 1 small container
  • Parmesan Cheese, shredded- 1 bag
  • Sour Cream, light- 1 small container
  • String Cheese- 1 bag

 

Dry Goods

  • Almond Butter- 1 jar
  • Almonds- 1 bag
  • Black Beans- 1 can
  • Brown Rice- 1 bag
  • Chicken Broth- 1 box
  • Chickpeas- 1 can
  • Coconut Milk- 1 can
  • Corn Tortillas- 1 package
  • Cornstarch- 1 box
  • Dark Chocolate Chips- 1 bag
  • Granola- 1 bag
  • Oatmeal, plain, instant- 1 box
  • Olives- 1 jar
  • Pecans- 1 bag
  • Pine Nuts- 1 bag
  • Quinoa- 1 bag
  • Raisins- 1 small box
  • Roasted Red Peppers- 1 jar
  • Salsa- 1 jar
  • Tomato Paste- 1 can
  • Tomato Sauce- 1 can
  • Tuna- 1 can
  • Vegetable Broth- 1 box
  • White Beans- 2 cans
  • Whole Wheat Pasta- 1 box
  • Whole Wheat Pitas- 1 package
  • Whole Wheat Tortillas- 1 package

 

Frozen Foods

  • Corn- 1 bag
  • Ezekiel Bread- 1 bag
  • Peas- 1 bag Strawberries- 1 bag
  • Whole Grain Waffles- 1 box

 

Refrigerated Foods

  • Apple Juice- 1 bottle
  • Hummus- 1 container

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