Weekly Eating Plan – Week 7

Day 1    1,200 kcals

 

Breakfast    258 kcals

Smoothie

• 1 cup milk, almond milk, original, unsweetened ½ cup greek yogurt, nonfat, plain
• ½ cup greek yogurt, plain, nonfat
• ½ cup frozen fruit, unsweetened
• 1 cup frozen kale
• 1 teaspoon honey

1. *Blend all ingredients together.
2. *Yes- frozen kale! Add this ingredient to make a super healthy smoothie.  You can’t even taste the kale.
3. *Almond milk has half the calories of skim milk!

 

Morning Snack: 165

• ½ apple
• 1 tablespoon almond butter
• 2 teaspoons granola

Cut apple into slices, spread almond butter on each slice and dip in granola.

 

Lunch: 280 kcals

• 2 cups mixed greens
• ½ cup raspberries
• 2 tablespoon walnuts, chopped
• 4 slices cucumber
• 1 ounce soft goat cheese
• 1 tablespoon balsamic vinaigrette

Toss all ingredients together.

 

Afternoon Snack: 197

• 1/4 cup cashews

 

Dinner: 300 kcals

Roasted Vegetables with Quinoa and White Beans (Serves 4)

Prep Time: 10 minutes

Cook Time: 40 minutes

Ingredients:

• 2 cups broccoli florets, chopped
• 1 zucchini, chopped
• 1 red pepper, cut lengthwise
• ½ white onion, cut lengthwise
• 1 cup carrots, chopped
• 1 tablespoon olive oil
• 2 teaspoons rosemary, chopped
• 1/4 cup parmesan, shredded, low fat
• Salt and pepper to taste
• 2 teaspoons white or rice vinegar
• 1 cup quinoa, cooked
• 1 can white beans

Directions:

1. Preheat oven to 400 degrees.  Place all cut vegetables into cast iron pot.  Add olive oil, salt, pepper, rosemary and parmesan cheese.  Mix well to coat vegetables.  Put in oven and bake for 30 minutes or until vegetables are tender.
2. Meanwhile, cook quinoa according to directions.
3. Remove pot from oven and place on a burner.  Remove vegetables from pot and put to the side in a large bowl.  Add vinegar to pot and heat over low-medium.  Rub bottom of pot briskly with wooden spoon continuously to loosen any brown bits.  Allow vinegar to thicken and then add vegetables back in, and quinoa and beans.  Stir well to combine and cook until beans are heated through.

 

Day 2: 1,200 kcals

 

Breakfast: 180 kcals

• 1 cup fiber cereal
• ½ cup milk, almond milk, original, unsweetened
• ½ cup mixed berries

 

Morning Snack: 189 kcals

• 1 ounce goat cheese
• 4 prunes

Stuff goat cheese into prunes.

 

Lunch: 301 kcals

• 1 cup Roasted Vegetables with Quinoa and White Beans

 

Afternoon Snack: 165

• ½ avocado
• 2 tablespoons salsa

Place salsa in hole of avocado.

 

Dinner: 365 kcals

White Bean and Turkey Sausage Cassoulet (Serves 6)

• 1 tablespoon olive oil
• 1 cup onions, chopped
• 1 cup celery, diced
• 1 cup carrots, chopped
• 1 cup turkey sausage, chopped
• 1 can (14.5 oz) diced tomatoes
• 1 cup chicken broth
• 2 teaspoons sage
• 2 teaspoons thyme
• 2 cans white beans, rinsed and drained
• 1 ½ cups cooked turkey breast or chicken breast
• Salt and pepper to taste
• 1 cup whole wheat bread crumbs
• 1 teaspoon butter substitute

Directions:

1. Preheat oven to 350 degrees.
2. Heat oil in large Dutch oven.  Add onions and saute for 2 minutes, continuously stirring.  Add celery and carrots and continue to stir, cook unit tender.  Add sausage and cooked until lightly browned, 3-5 minutes, stirring often.
3. Add tomatoes, broth, sage, thyme, white beans, turkey and salt and pepper to taste.  Simmer for about 5 minutes.
4. Meanwhile, in a saute pan, melt the butter over medium heat.  Add the bread crumbs and mix well to combine.  Continue stirring until bread crumbs are lightly browned.  Sprinkle bread crumbs over the top of the bean and turkey mixture and transfer to oven.  Bake for 25-30 minutes.

 

Day 3: 1,200 kcals

 

Breakfast: 337 kcals

• 2 whole grain waffles
• 1 tablespoon almond butter
• ½ banana, sliced

 

Morning Snack: 161

• 6 ounces greek yogurt, vanilla, nonfat
• 1/4 cup blueberries

 

Lunch: 365 kcals

• 1 cup White Bean and Turkey Cassoulet

 

Afternoon Snack: 80

• 1 string cheese

 

Dinner: 254 kcals

Chicken Noodle Soup (Serves 4)

• 1 tablespoon olive oil
• 1 medium onion, coarsely chopped
• ½ cup celery, chopped
• 1 cup carrots, chopped
• 8 cups chicken broth, low sodium
• ½ pound chopped chicken breast, cooked
• 1 ½ cups whole wheat noodles
• 1 teaspoon oregano
• 1 teaspoon fresh rosemary, chopped
• Salt and pepper to taste
• 4 whole wheat rolls

Directions:

1. In a large pot, heat oil over medium heat.
2. Add onion and saute for 2 minutes.
3. Add celery and carrots and continue cooking for about 5 minutes, until tender.
4. Add chicken broth and stir in chicken, noodles, oregano, salt and pepper.
5. Bring to a boil then reduce heat.
6. Add rosemary and simmer for 20 minutes or until noodles are cooked through.

 

 

Day 4: 1,200 kcals

 

Breakfast: 287 kcals

• 1 egg
• 2 teaspoons butter substitute, divided
• 1 slice Ezekiel bread, toasted
• 1 orange

Fry egg in 1 teaspoon butter substitute, spread 1 teaspoon butter on toasted bread, serve egg over bread with orange.

 

Morning Snack: 189 kcals

• 1 ounce goat cheese
• 4 prunes

Stuff goat cheese into prunes.

 

Lunch: 254 kcals

• 1 serving of Chicken Noodle Soup with Whole Wheat Roll

 

Afternoon Snack: 105

• 1 banana

 

Dinner: 365 kcals

Baked Ziti (Serves 8)

• 28 ounce can crushed tomatoes
• 1 teaspoon olive oil
• 2 garlic cloves, finely chopped
• 1 teaspoon oregano
• 1 teaspoon basil, dried
• Salt and pepper to taste
• 2 cups broccoli, chopped, steamed
• ½ cup ricotta, part skim
• ½ cup mozzarella cheese, low fat, shredded
• ½ cup parmesan cheese, low fat, grated
• 1 box whole wheat ziti
• 1 cup mixed greens
• 3 slices cucumber
• 1 tablespoon balsamic vinaigrette

Directions:

1. Preheat oven to 400 degrees.
2. Cook pasta according to directions.  Drain and set aside.
3. Heat oil in large saute pan.  Add garlic and cook for 30 seconds.  Add tomatoes, oregano, basil and salt and pepper to taste, stirring constantly.  Add steamed broccoli and simmer for 1 minute.
4. Combine ricotta and mozzarella cheeses in a bowl.
5. Combine pasta and sauce in large casserole dish and mix well.  Top with dollops of cheese mixture evenly.  Lightly mix cheese into pasta.  Top with parmesan anc bake for 10-15 minutes until golden brown and bubbly.
6. Serve Baked Ziti with small side salad.

 

Day 5: 1,200 kcals

 

Breakfast: 240 kcals

• ½ cup oatmeal
• 1 cup water
• 2 teaspoons honey
• 1 cup mixed berries

Cook oatmeal according to directions.  Add honey and stir.  Top with mixed berries.

 

Morning Snack: 189

• 1 apple
• 1 string cheese

 

Lunch: 305 kcals

• 1 cup Baked Ziti

 

Afternoon Snack: 185

• ½ cup frozen yogurt vanilla, fat free
• 20 dark chocolate chips

 

Dinner: 281 kcals

Prep Time: 15 minutes

Cook Time: 45 minutes

Roasted Root Vegetables with Baked Chicken (Serves 6)

Ingredients:

• 1 medium sweet potato, chopped
• 5 fingerling potatoes
• 1 parsnip, chopped
• 2 medium beets, chopped
• 2 medium carrots, chopped
• 1 medium onion, cut lengthwise
• 5 cloves, garlic, peeled
• 2 tablespoons olive oil
• 2 tablespoons rosemary, finely chopped
• Salt and pepper to taste
• 1 chicken breast (per person served)
• Salt and pepper

Directions:

1. Preheat oven to 400 degrees.
2. Place all vegetables in a large casserole dish.  Pour olive oil over vegetables and add rosemary, salt and pepper.  Use hands or large wooden spoon to mix vegetables evenly.
3. Place the casserole dish in the oven and bake, stirring vegetables occasionally until tender, about 45 minutes.
4. Meanwhile, season chicken breast with salt and pepper.  Place in baking dish and put in oven 20 minutes before vegetables are done.  Cook until juices run clear.
5. Serve chicken with side of vegetables.

 

Day 6: 1,200 kcals

 

Breakfast: 275 kcals

Mini Quiche wrapped in Bacon

• 2 eggs
• 2 teaspoons skim milk
• 2 slices bacon, cooked (not crispy)
• 2 tablespoons broccoli florets, chopped, steamed
• 2 teaspoons cheddar cheese, low fat
• ½ cup strawberries, sliced

1. Preheat oven to 350.
2. Beat eggs with milk.
3. Spray two oven-proof ramekins with cooking spray.
4. Place one slice of bacon around the inside edge of each ramekin.
5. Put broccoli and cheese in bottom of ramekins and pour egg over top.
6. Bake for 15 minutes or until cooked all the way through.
7. Serve with sliced strawberries.

 

Morning Snack: 165

• ½ apple
• 1 tablespoon almond butter
• 2 teaspoons granola

Cut apple into slices, spread almond butter on each slice and dip in granola.

 

Lunch: 205 kcals

• 1 cup Roasted Root Vegetables
• 2 cup Bibb Lettuce
• 1 tablespoon balsamic vinaigrette

 

Afternoon Snack: 160

• ½ avocado
• 1 tablespoon salsa

Cut avocado in half, fill center with salsa.

 

Dinner: 395 kcals

Spinach and Artichoke Stuffed Sole with Lemon Garlic Sauce (Serves 2)

Prep Time: 15 minutes

Cook Time: 25 minutes

Ingredients:

• 4 (4 ounce) fillets of sole
• ½ cup frozen spinach, thawed
• ½ cup canned artichokes, chopped
• Salt and pepper
• 2 tablespoons butter substitute
• 2 garlic cloves
• 1 lemon, juiced
• ½ cup brown rice, cooked

Directions:

1. Preheat the oven to 350 degrees.  Spray the bottom of a casserole dish with cooking spray.
2. Lay the fillets on cutting board.  Divide the spinach and artichokes evenly, about 2 tablespoons per fillet.  Spread it over the length of the fillets and roll each fillet up, placing rolled side down in the casserole dish.  Put aside.
3. Heat butter in saucepan over medium until melted.  Add garlic and cook for 30 seconds.  Then pour in lemon juice and the garlic will turn blue.  Whisk until well combined and becomes slightly thicker.  Pour ½ of sauce over sole. Put remaining sauce off to the side and keep warm.  Add salt and pepper to taste.
4. Place in oven and bake for 20-25 minutes or until fish is opaque and cooked through.  Remove from oven.  Pour remaining sauce over top before serving with brown rice.

 

Day 7: 1,200 kcals

 

Breakfast: 172 kcals

Almond Blueberry Pancakes (Makes 4, Serves 2)

• ½ cup whole wheat flour
• 1 teaspoon baking powder
• 1 egg
• ⅓ cup almond milk, original, unsweetened, plus more if necessary
• 1/4 teaspoon salt
• 1 teaspoon brown sugar
• 3 tablespoons blueberries

1. Sift flour and baking powder together, set aside.
2. Beat egg together with milk, salt and sugar in bowl.
3. Combine flour until moistened, add blueberries and stir.
4. Preheat heavy-bottomed skillet over medium heat and spray with cooking spray.
5. Pour 1/4 cup of batter into pan for each pancake.
6. Cook until bubbly, about 1 ½ minutes.
7. Flip and continue cooking until golden brown.

 

Morning Snack: 182

• 6 ounces greek yogurt, vanilla, nonfat
• ½ cup blueberries

 

Lunch: 297 kcals

Tuna Wrap

• 1 whole wheat tortilla
• ½ can tuna
• 1/4 cup greek yogurt, nonfat, plain
• ½ celery stalk, finely chopped
• ½ carrot, finely chopped
• 1 cup mixed greens
• 1 teaspoon lemon juice

1. Mix tuna, yogurt, celery, carrot and lemon juice together.
2. Add salt and pepper to taste.
3. Spread on tortilla and top with spinach.
4. Roll up and serve.

 

Afternoon Snack: 197

• 1/4 cup cashews

 

Dinner: 352 kcals

Taco Salad

Prep Time: 10 minutes

Cook Time: 10 minutes

Ingredients:

• 1 whole wheat tortilla
• 2 cups Bibb lettuce, chopped
• 1/4 cup shredded cabbage
• ½ cup black beans
• 3 tablespoons taco sauce
• 1/4 cup canned corn
• 2 tablespoons salsa
• 1 tablespoon sour cream, low fat
• 1/4 cup cheddar cheese, shredded, low fat

Directions:

1. Preheat oven to 450 degrees.
2. Open can of corn and pour out contents.  Remove label from can and wash well.  Place can on baking pan and drape tortilla over the can.  Place in oven and bake for 8-10 minutes or until golden brown and crispy.
3. Meanwhile, saute beans with taco sauce until warmed through.
4. Remove tortilla from oven and allow to cool.  Place lettuce, cabbage, corn, beans, salsa, cheese and sour cream in tortilla.  Serve.

 

 

Food Shopping List

 

Fruit

• Apple-2
• Avocado- 1
• Banana- 2
• Blueberries- 1 container
• Lemon- 2
• Orange- 1
• Raspberries- 1 container
• Strawberries- 1 container

 

Vegetables

• Beets- 2
• Bibb Lettuce- 1 head
• Broccoli- 3 heads
• Cabbage, shredded- 1 bag
• Carrots- 7
• Celery- 1 bunch
• Cucumber- 1
• Garlic- 1 bulb
• Mixed Greens- 1 container
• Onion- 3
• Parsnips- 1
• Red Pepper- 1
• Rosemary- 1 bunch
• Sweet Potato- 1
• Zucchini- 1

 

Dairy

• Butter substitute – 1 box
• Cheddar Cheese, shredded, low fat- 1 package
• Goat Cheese- 1 small package
• Greek Yogurt, plain, nonfat- 1 large container
• Greek Yogurt, vanilla, nonfat – 2 (6oz) containers
• Mozzarella, shredded, low fat- 1 package
• Parmesan Cheese, shredded, low fat- 1 package
• Ricotta, part skim- 1 small container
• Skim Milk- ½ gallon
• Sour Cream, low fat- 1 small container
• Sting Cheese, low fat- 1 package

 

Meat/Chicken/Fish/Eggs

• Bacon- 1 package
• Chicken Breast- 1 pound
• Eggs- 1 dozen
• Sole- 4 (4oz) filets
• Turkey Breast- ½ pound
• Turkey Sausage- ½ pound

 

Dry Foods

• Almond Butter- 1 jar
• Artichokes- 1 jar
• Baking Powder- 1 container
• Black Beans- 1 can
• Brown Rice- 1 bag
• Brown Sugar- 1 small bag
• Cashews- 1 small bag
• Chicken Broth- 3 containers
• Corn- 1 can
• Crushed Tomatoes- 1 (28oz) can
• Dark Chocolate Chips- 1 package
• Diced Tomatoes- 1 (14oz) can
• Fiber Cereal- 1 box
• Granola- 1 box
• Oatmeal- 1 container
• Prunes- 1 bag
• Salsa- 1 jar
• Taco Sauce- 1 jar
• Tuna- 1 can
• Walnuts- 1 small bag
• White Beans- 2 cans
• Whole Wheat Bread Crumbs- 1 container
• Whole Wheat Dinner Rolls- 4
• Whole Wheat Flour- 1 small bag
• Whole Wheat Noodles- 1 box
• Whole Wheat Tortilla- 1 package
• Whole Wheat Ziti- 1 box

 

Refrigerated Foods

• Almond Milk

 

Frozen Foods

• Mixed Fruit-1 bag
• Ezekiel Bread- 1 bag
• Frozen Yogurt, vanilla, nonfat- 1 small container
• Spinach, chopped- 1 box
• Waffles- 1 box

 

Condiments/Oils/Vinegars

• Balsamic Vinaigrette
• Honey
• Olive Oil

 

Herbs

• Basil
• Oregano
• Sage
• Thyme