Weekly Eating Plan – Week 8

by ADC - Suzanne

Day 1     1,200 kcals

 

Breakfast  185 kcals

  • 4 ounces cottage cheese, low fat
  • 1 cup mixed berries

 

Morning Snack: 170 kcals

  • 1 apple
  • 1 ½  tablespoons chopped walnuts

 

Lunch: 250 kcals

  • 1 whole wheat tortilla
  • 1 tablespoon roasted red pepper hummus
  • 2 cups baby spinach leaves
  • 3 slices turkey deli meat

Spread hummus onto tortilla, lay spinach and turkey over spread and tightly roll up tortilla.

 

Afternoon Snack: 190 kcals

  • ¾ cup edamame, cooked

 

Dinner: 405 kcals

Chicken Fajita Pasta (Serves 2)

Prep Time: 10 minutes

Cook Time: 15 minutes

Ingredients:

  • ¼ (16 oz) box whole wheat noodles, 2 cups cooked
  • 2 teaspoon canola oil, divided
  • 1 teaspoon cumin, divided
  • 1 teaspoon crushed red pepper flakes
  • ½ yellow onion, thinly sliced
  • 1 red bell pepper, seeds removed, thinly sliced
  • 1 green bell pepper, seeds removed, thinly sliced
  • 1 clove garlic, chopped
  • 1 ½ chicken breasts, boneless, skinless, thinly sliced
  • 1 lime, juiced
  • 2 teaspoons oregano
  • 3 tablespoons cilantro, chopped
  • Salt and pepper to taste

Directions:

  1.  Cook noodles according to package, drain and set aside.
  2. Place ½ the oil in a large skillet on high heat.  Stir in ½ the cumin and red pepper.  Add onions and cook until translucent, about 3 minutes.  Add bell peppers and garlic and cook for another 4 minutes.  Place in a bowl and set aside.
  3. Add remaining oil, cumin and red peppers to skillet and place on medium heat.  Add chicken and cook until lightly browned.  Return onion mixture to skillet and add lime juice, oregano, cilantro, salt and pepper.  Stir well to combine.

 

Day 2: 1,200 kcals

 

Breakfast: 220 kcals

  • ½ grapefruit
  • 1 slice Ezekiel bread
  • 1 tablespoon almond butter

 

Morning Snack: 191 kcals

  • 1 tablespoon almond butter
  • 1 small banana

 

Lunch: 300 kcals

Cuban Wrap

  • 1 whole wheat tortilla
  • 4 slices ham, thin, low sodium
  • 2 slices low call swiss cheese
  • 2 slices pickles
  • 1 teaspoon dijon mustard

Spread mustard on tortilla, lay ham, swiss and pickles on top, tightly roll up tortilla

 

Afternoon Snack: 183 kcals

  • 2 tablespoons roasted red pepper hummus
  • 10 pita chips, plain

 

Dinner: 306 kcals

Broccoli and Cheddar Soup (Serves 4)

Prep Time: 10 minutes

Cook Time: 15 minutes

Ingredients:

  • ½ medium yellow onion, finely chopped
  • 1 medium carrot, finely chopped
  • 1 celery stalk, finely chopped
  • 2 cloves garlic, finely chopped
  • 1 tablespoon butter
  • 2 tablespoon flour
  • 2 ½ cup vegetable broth
  • 1 cup milk, skim
  • 2 Yukon gold potatoes, diced
  • Salt and pepper to taste
  • 2 heads broccoli, chopped, about 4 cups
  • 2 cups cheddar cheese, shredded, low fat

Directions:

  1. In a large soup pot, melt butter.  Add chopped vegetables and saute until tender, about 5 minutes.
  2. Add flour, salt and pepper and stir until smooth.
  3. Add vegetable broth, milk and potatoes.  Bring to a boil, cover and cook on low until potatoes are soft, about 15 minutes.
  4. Add chopped broccoli, stir well and cook for about 5 minutes.  Add cheddar cheese and stir well.  Remove from heat.
  5. Use an immersion blender to quickly blend the soup.  Or remove 2 cups of the potatoes and broccoli to a blender and blend until smooth, add it back to soup to help thicken it.
  6. Serve 1 ½ cups with whole grain dinner role.

 

Day 3: 1,200 kcals

 

Breakfast: 190 kcals

Pumpkin Smoothie

  • ½ cup pumpkin puree
  • 1 frozen banana
  • ½ cup almond milk, original
  • 1 teaspoon honey
  • 1 dash cinnamon

Blend all ingredients together

 

Morning Snack: 94 kcals

  • 1 ½ cups grapes

 

Lunch: 306 kcals

  • 1 ½ cups Broccoli and Cheddar Soup
  • 1 whole grain roll

 

Afternoon Snack: 220 kcals

  • 3 tablespoons guacamole
  • 10 pita chips, plain

 

Dinner: 390 kcals

Onion-Corn Pizza (Serves 4)

Prep Time: 5 minutes

Cook Time: 20 minutes

Ingredients:

  • 1 tablespoon olive oil
  • 1 medium yellow onion, chopped lengthwise
  • 2 teaspoons dried thyme
  • 2 cups sweet corn, frozen, thawed
  • Salt and pepper to taste
  • Fresh basil garnish
  • 1 whole wheat pizza crust

Directions:

  1. Place a pizza stone or an inverted baking sheet on the lowest oven rack and preheat oven to 500 degrees.
  2. In a large saute pan, heat oil over medium heat.  Heat olive oil for 30 seconds then add onions.  Cook for 5-8 minutes, until caramelized.
  3. Add thyme, corn, salt and pepper.  Stir well to combine.  Continue to saute for 3 more minutes, until flavors are well combined.
  4. Stretch 1 pound of dough on a floured piece of parchment paper.  Top with onion-corn mixture, then slide the pizza onto the stone or baking sheet.  Bake for 15 minutes or until golden brown.
  5. Serve 2 slices per person with 1 cup mixed green salad and 1 tablespoon low fat dressing.

 

Day 4: 1,200 kcals

 

Breakfast: 185 kcals

  • 1 egg
  • 1 teaspoon butter
  • ½ cup fresh spinach
  • 1 slice Ezekiel bread, toasted

Fry egg in butter substitute, lay spinach on toast and top with egg.

 

Morning Snack: 204 kcals

  • 1 orange
  • 2 tablespoons walnuts
  • 2 tablespoons dried cranberries

 

Lunch: 331 kcals

  • 2 slices Onion-Corn Pizza

 

Afternoon Snack: 183 kcals

  • 2 tablespoons roasted red pepper hummus
  • 10 pita chips, plain

 

Dinner: 297 kcals

Chili (Serves 4)

Prep Time: 10 minutes

Cook Time: 40 minutes

Ingredients:

  • 1 pound ground beef, lean
  • 1 medium yellow onion, chopped
  • 1 green bell pepper, chopped
  • 1 red bell pepper, chopped
  • 1 jalapeno pepper, chopped
  • 4 cloves garlic, minced
  • 1 tablespoon chili powder
  • 1 tablespoon cumin
  • ½ teaspoon ground coriander
  • 1 (15.5oz) can pinto beans
  • 1 (14.5oz) can diced tomatoes, undrained
  • ¾ cup salsa

Directions:

  1. Spray large saucepan with cooking spray.  Add onions, and saute for 3 minutes or until translucent.  Add ground beef and cook over medium-high heat for 5-7 minutes, stirring constantly.  Transfer to colander and rinse with water to drain excess fat.  Return beef to pan.
  2. Stir in bell peppers, garlic, chili powder and cumin.  Cook for 5 minutes.
  3. Add remaining ingredients and bring to a boil.  Reduce to simmer, cover and cook for 20 minutes.
  4. Optional- top with 1 tablespoon low fat grated cheddar cheese (12 kcals) or 1 tablespoon of low fat sour cream (21 kcals)

 

Day 5: 1,200 kcals

 

Breakfast: 256 kcals

  • ½ whole wheat tortilla
  • 1 tablespoon almond butter
  • 1 small banana

Lay tortilla out, spread almond butter on tortilla and lay banana edge of tortilla, roll up.

 

Morning Snack: 145 kcals

  • 1 apple
  • 1 tablespoon chopped walnuts

 

Lunch: 297 kcals

  • 1 cup Chili

 

Afternoon Snack: 120 kcal

  • 4 slices turkey
  • 2 tablespoons roasted red pepper hummus
  • 2 tablespoons feta, crumbled

Spread hummus on turkey and top with feta, roll up.

 

Dinner: 382 kcals

Tilapia Vera Cruz (Serves 2)

Prep Time: 10 minutes

Cook Time: 15 minutes

Ingredients:

  • 2 tilapia filets
  • Juice of 1 lime
  • Salt and pepper to taste
  • ½ teaspoon oregano
  • 1 tablespoon olive oil
  • ½ medium yellow onion, chopped
  • 2 cloves garlic, diced
  • ½ (14oz) can chopped tomatoes
  • ¼ cup green olives
  • ½ tablespoon capers
  • ½ tablespoon brown sugar
  • 1 dried bay leaf
  • ¼ teaspoon cinnamon
  • 1 cup quinoa, cooked
  • 1 cup steamed broccoli

Directions:

  1. Preheat oven to 375 degrees.  Lightly spray baking dish and add filets.
  2. In a small bowl, mix lime juice, oregano, salt and pepper.  Pour over fish and set aside.
  3. In a skillet, heat olive oil and cook onion until translucent.  Add garlic and tomatoes and cook until tender. Mix in olives, capers, brown sugar, bay leaf, and cinnamon.  Simmer and start baking fish for 10 minutes.
  4. Pour sauce over fish and bake for another 5 minutes or until flakey.  Serve with ¼ cup quinoa and ½ steamed broccoli per person. ***Reserve remaining quinoa for tomorrow’s breakfast

 

Day 6: 1,200 kcals

 

Breakfast: 229 kcals

  • ½ cup quinoa, cooked
  • ½ cup greek yogurt, flavored, nonfat
  • ½ cup mixed berries

 

Morning Snack: 123 kcals

  • 2 cups grapes

 

Lunch: 301 kcals

  • 1 whole wheat tortilla
  • 2 tablespoon roasted red pepper hummus
  • 2 cups baby spinach
  • 2 tablespoon feta cheese, crumbled, low fat,
  • 3 slices green bell pepper
  • 4 green olives, sliced

Spread hummus on tortilla, lay remaining ingredients on tortilla and tightly roll up.

 

Afternoon Snack: 190 kcals

  • ¾ cup edamame, cooked

 

Dinner: 357 kcals

Acorn Squash stuffed with Walnut-Apple Pilaf (Serves 2)

Prep Time: 15 minutes

Cook Time: 50 minutes

Ingredients:

  • ½ cup brown rice, cooked
  • Cooking spray
  • 1 medium acorn squash, halved and seeded
  • ¾ teaspoons olive oil
  • ½ teaspoon unsalted butter
  • ¼ yellow onion, minced
  • ⅓ cup chopped walnuts
  • ½ medium apple, chopped
  • 2 tablespoons dried cranberries
  • Salt and pepper to taste

Directions:

  1. Cook rice according to directions.
  2. Preheat oven to 400 degrees.  Line a baking pan with foil; spray foil generously with foil and use a brush or spatula to evenly coat the area where the squash will be resting.  Place the squash cut-side down on the foil and roast in the center of the oven for 35-40 minutes, or until tender.
  3. Meanwhile, place a small skillet over medium heat for one minute.  Add olive oil and butter, stir until melted and coating pan.  Add onion and cook, stirring often for 5 minutes until onion becomes soft and turns a golden brown.  Add half the walnuts and cook with onions, stirring frequently for 5-8 minutes, or until the nuts begin to roast.  Stir in salt and cook fro 5 more minutes.  Remove pan from heat.   Lightly toast the remaining walnuts and set aside.
  4. After rice is fully cooked, add onion- walnut mixture and toss to combine   Add apple and cranberries, mix until well combined.
  5. Remove squash from oven and lower temp to 300 degrees.  Turn squash over, cavities facing up.  Divide rice mixture among the squash, fill cavities packing down filling and mounding tops.
  6. Cover squash loosely with foil and return tray to oven for about 10 minutes or until everything is heated through.  Top with remaining toasted walnuts.

 

Day 7: 1,200 kcals

 

Breakfast: 225 kcals

Artichoke Frittata (Serves 4)

Prep Time: 5 minutes

Cook Time: 15 minutes

Ingredients:

  • 1 jar baby artichokes
  • 8 eggs
  • 2 tablespoon skim milk
  • Salt and pepper to taste
  • 2 tablespoons butter
  • 1 tablespoon parmesan, grated, low fat

Directions:

  1. Beat eggs in a medium bowl and add milk, salt and pepper.  Whisk together.
  2. Heat butter over medium heat in a heavy nonstick skillet and add artichokes. Cook, stirring often until golden brown.  Season with salt and pepper.  Pour in the egg mixture into the pan, making sure it covers the entire bottom of the pan.
  3. Turn the heat to low, cover and cook for 10-12 minutes.  Every few minutes, lift the lid and loosen the bottom of the omelet with a spatula so that it does not burn.  Top with Parmesan cheese and cook for 2 more minutes.

 

Morning Snack: 125 kcals

  • 1 teaspoon almond butter
  • 1 small banana

 

Lunch: 357 kcals

  • 1 half Acorn Squash with Walnut-Apple Pilaf

 

Afternoon Snack: 183 kcals

  • 2 tablespoons roasted red pepper hummus
  • 10 pita chips, plain

 

Dinner: 310 kcals

Fettuccine with Chicken and Brussels Sprouts (Serves 4)

Prep Time: 10 minutes

Cook Time: 30 minutes

Ingredients:

  • 1 ½ chicken breasts, skinless, boneless
  • 8 ounces whole wheat fettuccine
  • 3 cups Brussels sprouts, quartered
  • Salt and pepper to taste
  • 1 tablespoon olive oil
  • 3 cloves garlic, chopped
  • 1 tablespoon red pepper flakes
  • 2 tablespoons Italian seasoning
  • 3 tablespoons parmesan cheese, grated, low fat

Directions:

  1. Preheat oven to 350.  Cube chicken and place in baking dish.  Season with salt and pepper.  Place in oven and back for 15-20 minutes, until juices run clear and no longer pink.
  2. Cook pasta according to directions.  Drain pasta and reserve 2 tablespoons of water.     Do not rinse pasta so it will retain the natural starches allowing the sauce to stick to the pasta better.
  3. While the chicken and pasta are cooking, steam Brussels sprouts in steamer basket over boiling water for 7 minutes or until tender.
  4. After chicken, pasta and Brussels sprouts are cooked, heat olive oil in large pan over medium heat.  Add garlic and saute until light brown and fragrant, do not burn the garlic or it will become bitter.  Add the red pepper flakes and Italian seasoning and saute for 1 minute.  Slowly add the reserved water and stir to combine.  Add pasta, chicken and Brussels sprouts and mix well, continuing to cook for 1 more minute.
  5. Top with parmesan cheese and a light drizzle of olive oil.

 

 

Food Shopping List

Fruit

  • Apple- 3
  • Banana- 4
  • Blueberries- 1 container
  • Grapefruit- 1
  • Grapes- 1 bag
  • Lime- 2
  • Orange- 1
  • Raspberries- 1 container
  • Strawberries- 1 container

 

Vegetables

  • Acorn Squash- 1
  • Basil- 1 bunch
  • Broccoli- 3 heads
  • Brussels Sprouts- ¾ pound
  • Carrot- 1
  • Celery- 1 bunch
  • Cilantro- 1 bunch
  • Garlic- 1 bulb
  • Green Bell Pepper- 2
  • Jalapeno- 1
  • Onion- 4
  • Red Bell Pepper- 2
  • Spinach-1 bag
  • Yukon Gold Potatoes- 2

 

Meat/Poultry/Fish/Eggs

  • Chicken Breast- 3
  • Eggs- 1 dozen
  • Ground Beef- 1 pound
  • Ham (deli meat)- ½ pound
  • Tilapia- 2 filets
  • Turkey (deli meat)- ½ pound

 

Dairy

  • Butter substitute- 1 package
  • Cheddar Cheese, shredded, low fat- 1 package
  • Cottage Cheese, light- 1 small container
  • Feta, crumbled- 1 container
  • Greek Yogurt, nonfat, flavored- 1 small container
  • Milk, skim- ½ gallon
  • Parmesan Cheese, grated, low fat- 1 package
  • Swiss Cheese- ¼ pound

 

Dry Ingredients

  • Almond Butter- 1 jar
  • Artichokes- 1 jar
  • Brown Rice- 1 bag
  • Brown Sugar- 1 small bag
  • Capers- 1 jar
  • Cranberries, dried- 1 package
  • Diced Tomatoes- 1 (14.5oz) can
  • Green Olives- 1 jar
  • Pickles- 1 jar
  • Pinto Beans- 1 (15.5oz) can
  • Pita Chips, Stacy’s, plain- 1 bag
  • Pumpkin Puree- 1 can
  • Quinoa- 1 bag
  • Vegetable Broth- 1 box
  • Walnuts, chopped- 1 small package
  • Whole Grain Dinner Roll- 2
  • Whole Wheat Fettuccine- 1 package
  • Whole Wheat Flour- 1 small bag
  • Whole Wheat Noodles- 1 box
  • Whole Wheat Pizza Crust- 1
  • Whole Wheat Tortilla- 1 package

 

Spices

  • Bay Leaf
  • Chili Powder
  • Cinnamon
  • Coriander
  • Cumin
  • Oregano
  • Red Pepper Flakes
  • Thyme

 

Condiments/Oils/Vinegars

  • Canola Oil
  • Dijon
  • Honey
  • Olive Oil

 

Refrigerated Foods

  • Almond Milk, original- 1 container
  • Guacamole- 1 container
  • Roasted Red Pepper Hummus- 1 container

 

Frozen

  • Corn- 1 bag
  • Edamame- 1 bag
  • Ezekiel Bread- 1 loaf

 


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