Weekly Eating Plan – Week 6

Here is another delicious eating plan for a complete week.

Each day is based on a 1,200 calorie per day plan, and it includes breakfast, lunch, dinner and two snacks.

On several days, there should be leftover servings from dinner that will make a great lunch the following day.   This is also a great way to save time and money.

 

Day 1: 1,200 kcals

 

Breakfast: 296 kcals

Granola Parfait

• 6 ounces greek yogurt, vanilla, non-fat
• ½ cup granola
• ½ cup mixed berries

Layer yogurt, granola and berries in bowl.

 

Morning Snack: 80 kcals

• 20 pistachios

 

Lunch: 277 kcals

Turkey and Cheese Sandwich with Spinach

• 2 slices Ezekiel Bread
• 1 ounce turkey
• 1 slice cheddar cheese, low-fat
• 4 spinach leaves
• 1 teaspoon Dijon mustard

 

Afternoon Snack: 93 kcals

• 2 pretzel rods
• 1 tablespoon Dijon mustard

 

Dinner: 454 kcals

White Bean Chili and Cornbread (Serves 6) (Serving Size: 1 ½ cups)

Prep Time: 20 minutes

Cook Time: 40 minutes

Ingredients:

• 2 tablespoons olive oil
• 1 yellow onion, chopped
• 2 cloves garlic, minced
• 1 pound chicken breasts, boneless, skinless, quartered
• 1 teaspoon cumin
• 1 teaspoon oregano
• Salt and pepper to taste
• 1/4 teaspoon cayenne
• 2 (15.5 oz) cans white beans, drained and rinsed
• 1 (4 oz) can chopped green chilies, drained
• 1 (14.5 oz) can chicken broth
• 1 cup yogurt, plain, nonfat

Directions:

1. Heat oil in large pot and add onions, cook for 5 minutes.  Add garlic and cook for 1 more minute or until garlic becomes fragrant.
2. Add chicken, cumin, oregano, salt, pepper and cayenne.  Cook for about 10 minutes or until chicken is cooked through, stirring occasionally.
3. Add beans, chilies and broth.  Bring to a boil and reduce heat to simmer and cook for 30 minutes.
4. Remove chili from burner and puree about ⅓ of the soup with yogurt in a blender.  Stir blended soup back in pot and serve.

 

Cornbread (Serves 12) (Serving Size: 1 2×2” square)

Prep Time: 10 minutes

Cook Time: 25 minutes

Ingredients:

• 1 cup flour
• 1 cup yellow cornmeal
• ½ cup sugar
• 1 teaspoon salt
• 3 ½ teaspoon baking powder
• 1 egg, beaten
• 1 cup milk, nonfat
• ⅓ cup vegetable oil

Directions:

1. Preheat oven to 400 degrees.  Spray 1 9 inch round cake pan.
2. In a large bowl mix together the flour, cornmeal, sugar, salt and baking powder.
3. Stir in egg, milk and vegetable oil.  Mix until well combined.
4. Pour batter into pan and bake for 25 minutes or until a toothpick inserted into the center of the loaf comes out clean.

 

 

Day 2: 1,200 kcals

 

Breakfast: 230 kcals

Apple and Almond Butter Toast

• 1 slice Ezekiel bread
• 1 tablespoon almond butter
• ½ apple, sliced
• 1/4 teaspoon cinnamon

Toast bread, then spread almond butter on toast and top with apples.  Sprinkle with cinnamon.

 

Morning Snack: 110 kcals

• 2 cups mix berries

 

Lunch: 396 kcals

• 1 cup of chili
• 1 slice cornbread
• 1 teaspoon butter

 

Afternoon Snack: 94 kcals

• 9 almonds
• 1 tablespoon raisins

 

Dinner: 370 kcals

Mac and Cheese with Broccoli (Serves 8) (1 ½ cup serving)

Prep Time: 15 minutes

Cook Time: 20 minutes

• 1 pound elbow macaroni, whole wheat
• 1 tablespoon low cal butter substitute
• 3 tablespoons flour, whole wheat
• 1 tablespoon Dijon mustard
• Salt and pepper to taste
• 1 ½ cups milk, nonfat
• 1 cup sour cream, low fat
• 2 cups cheddar cheese, shredded, low fat
• 4 cups broccoli, steamed
• ½ cup parmesan cheese, shredded, low fat

Directions:

1. Preheat oven to 350 degrees.
2. Cook pasta according to directions.  Drain and set aside.
3. Melt butter in saucepan.  Add flour, mustard, salt and pepper.  Stir well to combine.
4. Slowly pour in milk, continuously whisking to remove all lumps from the flour.  Raise the heat to medium-high and cook until milk starts to bubble and thicken.  Remove from heat and add sour cream and cheddar cheese.
5. Combine broccoli and pasta.  Pour in cheese mixture and pour into casserole dish.  Top with parmesan cheese and bake in oven for 20 minutes or until bubbling around the edges.

 

Day 3: 1,200 kcals

 

Breakfast: 321 kcals

Breakfast Sandwich

• 2 pieces Ezekiel bread
• 1 egg, fried
• 1 slice, low-fat cheese
• 1 teaspoon butter substitute
• 6 fresh spinach leaves
• Salt and pepper to taste

Fry egg in 1 teaspoon butter.  Toast bread and place cheese, egg and spinach on one slice.  Add mustard or ketchup and place remaining slice on top.

 

Morning Snack: 95 kcals

• 1 apple

 

Lunch: 370 kcals

• 1 portion Mac and Cheese with Broccoli

 

Afternoon Snack: 59 kcals

• 2 slices turkey
• 1 teaspoon dijon mustard

 

Dinner: 355 kcals

Italian Wedding Soup (Serves 8) (Serving Size: 1 ½ cups)

Prep Time: 20 minutes

Cook Time: 20 minutes

Ingredients:

• 1 pound lean ground beef
• 2 eggs, beaten
• 3 tablespoons parmesan cheese, grated
• 1 teaspoon oregano
• 2 ½ quarts beef broth
• 3 cups escarole or spinach
• 1 cup celery, diced
• 1 cup carrots, diced
• Salt and pepper to taste
• 1 ½ cups orzo

Directions:

1. To make meatballs: combine beef, eggs, parmesan cheese and oregano and mix well.  Form into small balls and place on baking sheet (with sides).  Put in preheated oven and bake for 12-15 minutes at 375 degrees.
2. Pour beef broth into large pot and bring to a boil.  Add escarole, celery, carrots, orzo and meatballs and bring to a boil. Add salt and pepper to taste.  Reduce heat to medium and cook until orzo is al dente and meatballs are no longer pink.

 

Day 4: 1,200 kcals

 

Breakfast: 301 kcals

Waffles and Berries

• 2 whole grain waffles
• 2 teaspoons butter
• 1 cup mixed berries

Toast waffles. Spread 1 teaspoon butter on each slice and top with berries

 

Morning Snack: 100 kcals

• 28 frozen grapes

 

Lunch: 250 kcals

• 1 cup Italian Wedding Soup

 

Afternoon Snack: 120 kcals

• 1 granola bar

 

Dinner: 429 kcals

Chicken Parmesan with Sauteed Spinach (Serves 2)

Prep Time: 10 minutes

Cook Time: 30 minutes

• 2 chicken breast, boneless, skinless
• Salt and pepper to taste
• 1 tablespoons vegetable oil
• ½ cup mozzarella cheese, shredded, reduced fat
• 1 cup spaghetti sauce
• 1/4 cup parmesan cheese, grated

Directions:

1. Sprinkle salt and pepper on chicken.  Heat oil in large saute pan over medium heat.  Brown chicken on both sides and place in large baking dish.
2. Place mozzarella slices on top of chicken.  Pour spaghetti sauce over chicken and top with parmesan cheese.  Bake at 350 for 25 to 30 minutes.

 

Spinach (Serves 2)

Prep Time: 5 minutes

Cook Time: 5 minutes

• 2 teaspoons olive oil
• 1 cloves garlic, finely diced
• 4 cups fresh spinach
• Salt and pepper to taste

Directions:

1. Heat oil in saute pan.  Add garlic and saute for 30 seconds.  Add spinach and stir until wilted and coated with oil and garlic.

 

Day 5: 1,200 kcals

 

Breakfast: 247 kcals

Smoothie

• ½ cup mangoes, frozen
• ½ cup strawberries, frozen
• 1 cup milk, nonfat
• 3 ounces greek yogurt, nonfat

Blend all ingredients together

 

Morning Snack: 100 kcals

• 25 pistachios

 

Lunch: 429 kcals

• 1 portion Chicken Parmesan and Sauteed Spinach

 

Afternoon Snack: 90 kcals

• 1 small container chocolate pudding, fat free

 

Dinner: 334 kcals

Beef and Broccoli (Serves 4) (Serving Size: 1 ½ cups)

Prep Time: 10 minutes

Cook Time: 10 minutes

• 2 tablespoons cornstarch
• Salt and pepper to taste
• 1 teaspoon garlic powder
• 1 teaspoon powdered ginger
• 3/4 pound sirloin beef tips, about 1/8 inch thick
• 3 tablespoons sesame oil, divided
• 2 cups frozen broccoli, thawed
• 3 garlic cloves, chopped
• 3 tablespoons soy sauce, low sodium
• ⅓ cup water
• 2 cups cooked brown rice

Directions:

1. Combine cornstarch, salt, pepper, garlic powder and ginger in a large bowl.  Add beef and stir well to coat.
2. Heat oil in wok or saute pan over medium to high heat and cook beef until just cooked through, about 1 minute.  Transfer to plate.
3. Add remaining oil to pan and saute garlic and broccoli until tender, about 2 minutes.
4. Add soy sauce and water and bring to a boil.  Return meat to pan and continue to cook until sauce is thickened, about 2 minutes.  Serve over rice.

 

Day 6: 1,200 kcals

 

Breakfast: 281 kcals

Mushroom and Spinach Scramble

• 1 ounces mushrooms, sliced
• 1 cup fresh spinach
• 2 eggs, beaten
• 1 slice cheese, nonfat
• Salt and pepper to taste
• 1 slice Ezekiel bread, toasted

• Coat pan with cooking spray.
• Cook mushrooms over medium heat until tender then add spinach and cook.
• Pour eggs in pan and gently pull eggs across the pan to form a scramble.
• Tear up cheese and add to scramble.
• Cook one more minute to melt the cheese.
• Serve with slice of bread.

 

Morning Snack: 140 kcals

• 1 container greek yogurt, nonfat

 

Lunch: 334 kcals

• 1 portion Beef and Broccoli over Brown Rice

 

Afternoon Snack: 105 kcals

• 15 almonds, raw

 

Dinner: 340 kcals

Fettuccine Alfredo (Serves 4) (Serving Size: 1 cup)

Prep Time: 10 minutes

Cook Time: 20 minutes

Ingredients:

• ½ pound whole wheat fettuccine
• 1/4 cup part skim ricotta cheese
• 1/4 cup yogurt, plain, nonfat
• 1/4 cup milk, nonfat
• ½ cup grated parmesan cheese
• 1 tablespoon butter substitute
• Salt and pepper to taste
• 1 cup broccoli florets
• 1 cup peas
• 1 cup carrots, chopped

Directions:

1. Cook the fettuccine according to directions.  Drain well and return to pot.
2. While the pasta is cooking, steam the broccoli and carrots.
3. Add the ricotta, yogurt, milk, butter and half the parmesan cheese to the pasta and place on stove over low heat.  Add broccoli, carrots and peas.  Stir well to combine.  If the sauce is to thin, add cornstarch to thicken.  Serve with remaining parmesan cheese.

 

Day 7: 1,200 kcals

 

Breakfast: 307 kcals

Oatmeal Pancakes (Serves 4) (Serving Size: 2 pancakes)

• 1 egg
• 2 tablespoons vegetable oil
• ½ cup whole wheat flour
• ½ cup rolled oats
• 1 teaspoon baking powder
• ½ teaspoon baking soda
• 1/4 teaspoon salt
• 3/4 cup orange juice
• 1 teaspoon vanilla extract
• ½ cup chopped walnuts
• 2 tablespoons butter substitute
• 2 cups mixed berries

Directions:

1. Place first 9 ingredients in a blender and puree until smooth.  Add walnuts and mix well to combine.
2. Heat a lightly oiled large frying pan or griddle over medium high heat.  Pour 1/4 cup of batter onto pan and spread out with back of spoon. Cook until surface of pancake has some bubbles, about 1-2 minutes on each side.
3. Top with mixed berries.

 

Morning Snack: 95 kcals

• 1 medium apple

 

Lunch: 340 kcals

• 1 portion Fettuccine Alfredo

 

Afternoon Snack: 73 kcals

• 1 slice turkey
• 1 slice cheddar cheese, lowfat

 

Dinner: 385 kcals

Fish Tacos and Black Beans (Serves 6)

Prep Time: 10 minutes

Cook Time: 15 minutes

• 1 pound tilapia
• 2 tablespoon lime juice
• Salt and pepper to taste
• ½ teaspoon cumin
• 1 cup fresh salsa
• ½ cup frozen corn, thawed
• 12 corn tortillas
• 1 tablespoon vegetable oil
• 2 cups shredded cabbage
• 1 avocado, sliced

Directions:

1. Place rack in highest position and heat broiler.
2. Mix lime juice with salt and pepper and cumin in a shallow bowl.  Dip fish into juice to coat and place on rimmed baking sheet.  Broil fish until lightly browned, 5-10 minutes.
3. Mix salsa and corn together and set aside.
4. Heat oil in saute pan.  Cook tortillas on both sides for 2 minutes each to brown and warm.
5. Divide fish among tortillas and top with corn salsa, cabbage, avocado, mozzarella and serve.

 

Black Beans

Ingredients:

• 1 tablespoon olive oil
• 1 cup onion
• 1 can black beans
• 1 tablespoon cumin
• Salt and pepper to taste

Directions:

1. Heat oil in sauce pot.  Add onion and cook until translucent.  About 5 minutes.
2. Add beans and liquid and mix well.  Add cumin, salt and pepper and reduce heat.  Simmer until warmed through.

 

Food Shopping List

 

Fruit

• Apple- 3
• Avocado- 1
• Blueberries- 1 container
• Grapes- 1 bag
• Lime- 1
• Raspberries- 1 container
• Strawberries- 1 container

 

Vegetables

• Broccoli- 1 large head
• Cabbage, shredded- 1 bag
• Carrots, baby- 1 bag
• Celery- 1 bunch
• Escarole- 1 bunch
• Garlic- 1 bulb
• Mushrooms- 1 container
• Onion- 2
• Spinach- 1 large container

 

Dairy

• Butter substitute- 1 package
• Cheddar Cheese, shredded, low-fat- 1 package
• Cheddar Cheese, sliced, low-fat- ½ pound
• Greek Yogurt, plain, nonfat- 1 large container
• Greek Yogurt, vanilla, nonfat- 1 small containers
• Milk, skim- 1 gallon
• Mozzarella Cheese, shredded, low-fat- 1 package
• Parmesan Cheese, grated, low-fat- 1 package
• Parmesan Cheese, shredded, low-fat- 1 package
• Ricotta, part skim- 1 small container
• Sour Cream, nonfat- 1 small container

 

Meat/Poultry/Fish/Eggs

• Chicken Breast, boneless, skinless- 1 pound
• Eggs- 1 dozen
• Ground Beef, 95% lean- 1 pound
• Sirloin Beef Tips- 3/4 pound
• Tilapia- ½ pound
• Turkey, low sodium- ½ pound

 

Dry Ingredients

• Almond Butter- 1 jar
• Almonds- 1 bag
• Baking Powder- 1 container
• Beef Broth, low sodium- 3 boxes
• Black Beans- 1 can
• Brown Rice- 1 bag
• Chicken Broth- 1 box
• Chocolate Pudding- 1 pack
• Cornmeal- 1 small bag
• Cornstarch- 1 box
• Elbow Macaroni, whole wheat- 1 box
• Fettuccine, whole wheat- 1 box
• Flour, whole wheat- 1 small bag
• Granola Bar- 1 box
• Granola- 1 box
• Green Chilies- 1 can
• Orzo- 1 box
• Pistachios- 1 bag
• Pretzel Rods- 1 bag
• Raisins- 1 small box
• Rolled Oats- 1 container
• Spaghetti Sauce- 1 jar
• Tortillas, corn- 1 bag
• Vanilla Extract- 1 bottle
• Walnuts- 1 bag
• White Beans- 2 cans

 

Oils/Condiments

• Dijon Mustard- 1 jar
• Olive Oil- 1 bottle
• Sesame Oil- 1 bottle
• Soy Sauce- 1 bottle
• Vegetable Oil- 1 bottle

 

Frozen Foods

• Broccoli Florets- 1 bag
• Corn- 1 bag
• Ezekiel Bread- 1 bag
• Mangoes- 1 bag
• Peas- 1 bag
• Waffles, whole grain- 1 box

 

Refrigerated Foods

• Orange Juice- 1 small container
• Salsa- 1 jar