| Monday | Tuesday | Wednesday | Thursday | Friday | |
|---|---|---|---|---|---|
| AM | 1 cup Greek yogurt with 2 tbsp. granola and ¼ cup blueberries | 1 cup oatmeal with 1 tbsp. pure maple syrup and 1 cup of fresh berries | 2 hard boiled eggs with 1 piece of avocado ezekial toast | 1 ezekial english muffin topped with 1 tbsp. of nut butter and 1 cup grapes | Mini Veggie Egg Cups |
| M1 | 1 small pear and ¼ cup raw almonds | 1 cup of celery or carrots and ¼ cup hummus | ¾ cup of plain greek yogurt with 1 large banana sliced and a dash of cinnamon | 1 cup of shelled edamame | 1 cup of pineapple cubes sprinkled with 2 tbsp. of unsweetened coconut flakes |
| M2 | Taco Salad | Lettuce Wraps | Chicken Avocado Pitas | Cobb Salad | Shredded Chicken Wrap |
| M3 | 1 cup of strawberries dipped in ½ cup plain greek yogurt mixed with 1 tbsp. pure maple syrup | 1 small apple with 4 deli turkey and cheese roll ups | ½ cup unsweetened applesauce mixed with ¼ cup low fat plain cottage cheese | ½ cup blueberries with ½ cup low fat plain cottage cheese and 1 tbsp. pure maple syrup | 3 cups of air popped popcorn |
| M4 | Panko Chicken | Ground Turkey Meatloaf | Ground Turkey Chili | Chicken Stuffed Bell Peppers | Eggplant Turkey Burgers |
Breakfast
Option 1- 1 cup Greek Yogurt with 2 tbls. Granola and ¼ cup blueberries
Option 2- 1 cup Oatmeal with 1 tbls. pure maple syrup and 1 cup fresh berries
Option 3- 2 hard boiled eggs with 1 cup berries and 1 piece whole grain toast
Option 4- 1 whole grain English muffin topped with 1 tbls. natural peanut butter and 1 cup grapes
Option 5- Mini Veggie Egg Cups – Makes 6 servings, 2 veggie cups for 1 meal
1. Heat oven to 375. Lightly coat a 12-cup muffin tin with spray.
2. Place eggs in a large bowl; whisk to blend. Season with ground black pepper and salt ( sea salt or Himalayan).
3. Add 1 10oz. bag of spinach, 1 med. bell pepper, finely chopped, and 2 green onions, finely sliced.
4. Evenly pour egg mixture into muffin cups.
5. Bake 15 to 20 min., or until a toothpick inserted into the center of cups comes out clean.
Option 6- Egg and Spinach Scramble- Makes 1 serving
1. Combine 1 large egg and 4 egg whites with sea salt or Himalayan salt and ground black pepper to taste. Whisk to blend. Set aside.
2. Heat oil in a medium skillet over med-low heat.
3. Add 2 cups of fresh baby spinach; cook 1 minute. Add egg mixture; cook, stirring frequently, 4 to 5 minutes, or until eggs are cooked through.
Option 7- Greek Yogurt Parfait- Makes 1 serving
1. Layer half yogurt and half apples in a tall glass; repeat layers. ¾ cup nonfat plain Greek yogurt, 1 cup sliced green apples.
2. Top with 8 walnut halves, chopped and ¼ tsp. ground cinnamon.
Lunch
Option 1- Taco Salad, 2 cups lettuce of choice, 3 oz. cooked ground beef, ¼ chopped tomatoes, top with 1 tbls. plain greek yogurt as a substitute for sour cream. (Season for ground beef- 1 tsp. of each, garlic powder, onion powder, paprika, cayenne pepper, oregano, chili powder, ground black pepper, Himalayan salt, and 1 tbls. cumin)
Option 2- Lettuce Wraps, 2 Romaine lettuce leaves topped with turkey slices, cucumbers, tomatoes, and hummus.
Option 3- Chicken avocado Pita- 1 whole wheat pita stuffed with 3 ounces of grilled chicken, ½ smashed avocado, and a side of ¼ cup grapes.
Option 4- Cobb Salad, combine 2 cups mixed salad greens, 1 cup fresh spinach, ½ cup sliced cucumber, ½ cup sliced tomato, ½ cup sliced carrots, ⅛ cubed avocado, ⅓ cup cooked rotisserie chicken breast, skinless, boneless, and 1 hard boiled egg.
Drizzle with homemade Balsamic Vinaigrette- 6 tbls. balsamic vinegar, ¼ cup fresh lemon juice, 1 tsp. raw honey or pure maple syrup, 2 tsp. Dijon mustard, and 6 tbls. extra virgin olive oil.
Option 5- Tuna sandwich, Combine tune with ½ cup of plain greek yogurt or avocado. Serve on whole grain/multi-grain bread (Best option is Ezekiel bread from Trader Joes).
Option 6- Shredded Chicken Wrap, Whole Wheat wrap with shredded chicken, ½ smashed avocado, small handful of reduced fat cheese of choice.
Option 7- Cucumber Sliders, Slice up some turkey breast or use deli turkey slices. Slice up some cucumbers. Make little sandwiches held together with a toothpick for easy travel. Sprinkle a little Mrs. Dash Garlic & Herb seasoning on the cucumber for added flavor.
Dinner
Option 1 – Panko Chicken ( My fave ) with a side of veggies.
1. Preheat oven to 325.
2. Scramble 1 egg in a shallow dish and panko in another dish. I usually use Japanese seasoned panko.
3. Dip chicken in egg mixture, then in panko.
4. Bake for 20 to 25 min.
5. Serve with your choice of veggie, 1 cup
Option 2 – Turkey Meatloaf, makes 8 servings, ⅛ meatloaf each
1. Preheat oven to 325.
2. Combine 2 lbs. ground turkey, 1 cup all natural salsa, 1 cup cooked quinoa, 3 garlic cloves, minced, 1 tsp. Himalayan salt, and 1 tsp. of ground black pepper. Mix well.
3. Shape mixture into a loaf or on an ungreased 13 x 9 inch baking pan.
4. Bake for 60 minutes, or until center is no longer pink.
5. Let stand 10 min. before serving.
6. Serve garnished with parsley.
Option 3- Turkey Chili, makes 6 servings, 1 cup each
1. Heat 1 tsp. olive oil in a large saucepan over medium-high heat.
2. Add 1 ½ lbs. ground turkey, 1 med. onion, chopped, 1 med. green bell pepper, chopped, 3 cloves of finely chopped garlic. Stirring occasionally, for 5 to 8 min. or until turkey is no longer pink.
3. Add 1 ½ tsp. cumin, 1 tbls. chili powder, and ¼ tsp. cayenne pepper; cook, stirring constantly for 1 min.
4. Add 2 (15 oz) cans of black beans (or pinto beans) drained and 1 (15 oz) can of all-natural diced tomatoes, no sugar added. Bring to a boil. Reduce heat to low, gently boil, stirring occasionally, for 15 to 20 min. or until thickened.
5. Serve warm, sprinkled with cilantro and 1 tbls. plain greek yogurt as a substitute for sour cream.
Option 4- Chicken stuffed bell peppers, 8 servings (½ pepper each)
1. Preheat oven to 375.
2. Place 4 medium bell peppers, cut in half, seeds removed, skin side down, in a large baking dish; set aside.
3. Heat oil in a large nonstick skillet over medium heat.
4. Add 1 medium onion, chopped; cook, stirring frequently, for 4 to 5 min. or until onion is translucent.
5. Add 2 garlic cloves, finely chopped; cook, stirring frequently, for 1 min.
6. Add 1 ½ lbs. raw chicken breast, boneless, skinless chopped into ¾ inch pieces, 1 tsp. ground cumin, 1 tsp. chili powder, ¼ tsp. Himalayan salt and ground black pepper. Cook, stirring frequently, for 5 min. or until chicken
7. Add 1 cup tomato sauce, 2 cups cooked quinoa, 1 cup black beans, drained, 1 cup frozen corn kernels, 5 tbls. chopped cilantro, and 1 tbls. lime juice. Reduce heat to a med-low; cook, stirring occasionally, for 3 to 5 minutes, or until heated through.
8. Add a heaping ½ cup of chicken mixture to each pepper half; cover lightly with foil.
9. Bake for 35 min.; or until pepper are tender; remove foil.
10. Top each pepper evenly with shredded Monterey jack cheese. Bake for 3 min. or until cheese is melted.
11. Sprinkle with cilantro and hot sauce (if desired).
Option 5- Eggplant Turkey Burgers, Serves 4
1. Preheat Grill or Broiler to high
2. Combine 12 oz. lean turkey breast, ¾ chopped onion, 2 large eggwhites, 1 tbls. parsley in a medium bowl; mix well.
3. Form turkey into four patties.
4. Grill or Broil patties for about 4 to 5 min. on each side or until no longer pink inside. Set aside. Keep warm
5. Brush sliced eggplant with oil. Grill or broil for 2 to 3 min. on each side, or until lightly browned.
6. Place a slice of eggplant on each of four serving plates. Top each with a patty, and a slice of muenster cheese. Sprinkle with vinegar and top with a second slice of eggplant.
Option 6- Macaroni and Cheese with Broccoli and Chicken
1. Cook 4 oz. dry whole wheat macaroni(or pasta) according to package directions.
2. Melt 4 tsp. of unsalted butter in a large saucepan over med. heat.
3. Add 2 tbls. whole wheat flour; cook, stirring constantly, for 1 min. or until browned (don’t let it burn).
4. Slowly whisk in 1 ½ cup unsweetened almond milk; cook, whisking constantly, for 1 to 2 min., or until mixture thickens and there are no lumps.
5. Reduce heat to low. Add 1 ¼ grated extra-sharp cheddar cheese; cook, whisking constantly for 2 to 3 min., or until melted.
6. Add 3 cups of cooked chopped chicken breast. Add 4 cups chopped broccoli florets, steamed; cook, stirring constantly for 1 min. for until heated through.
7. Serve immediately.
Option 7- Steak Fajitas (or Chicken)
1. Heat oil in a large nonstick skillet over med- high heat.
2. Add 2 med. bell peppers and 1 med. onion both cut into strips; cook, stirring occasionally for 5 to 6 min. or until onion is translucent and pepper are tender.
3. Add 2 cloves finely chopped garlic; cook for 1 min.
4. Add 1 lb. or either beef sirloin or chicken cut into strips. Add 1 tsp. of chili powder, 1 tsp. cumin, 1 tsp. crushed red pepper flakes, and Himalayan salt; cook, stirring occasionally for 7 to 8 min. or until meat or chicken is cooked through.
5. Add ½ cup salsa; cook, stirring frequently, for 2 to 3 min. or until heated through.
6. Evenly top 6 whole wheat tortillas with beef or chicken mixture, plain greek yogurt (substitute for sour cream) cilantro and a squeeze of lime juice.
Snacks
1. Small pear and ¼ cup of raw almonds.
2. 1 cup of celery or carrots and ¼ cup of hummus.
3. ¾ cup of plain greek yogurt with 1 large banana sliced and a dash of cinnamon.
4. ½ cup shelled edamame with 2 ½ tspn. Sesame seeds.
5. 1 cup pineapple cubes sprinkled with 2 tbls. unsweetened coconut flakes.
6. 1 cup sliced strawberries dipped in ½ cup plain greek yogurt and frozen.
7. 1 small apple with 1 oz. cheddar cheese and 2 oz. deli turkey slices.
8. ½ cup no sugar added applesauce mixed with ¼ cup granola.
9. ½ cup blueberries with ½ cup low fat cottage cheese and 1 tsp. pure honey.
10. 1 banana spread with 1 tbls. almond butter and sprinkled with ½ tbls. granola.
11. 3 cups of air popped popcorn.
12. 1 apricot and 1 oz. cashews.
13. 1 cup sliced cherry tomatoes, 1 cup chopped cucumbers, and 2 tbls feta cheese drizzled with 1 tspn. Olive oil and 2 tbls. lemon juice
14. 1 small avocado sprinkled with Himalayan salt and ground black pepper and a spoonful of salsa.
15. 1 hard boiled egg with ½ cup baby carrots, ½ cup sliced cucumbers, 4 tbls. tzatziki sauce for dipping.
16. 1 cup watermelon, cubed, topped with ¼ cup feta cheese and 1 tspn. Dill.
17. 1 piece of whole wheat toast with 1 tbls. almond butter.
18. String cheese and 1 cup grapes.
19. Healthy No Bake Energy Bites- In a large bowl mix well, 1 cup rolled oats, ½ cup almond butter(or natural peanut butter), ½ cup dark chocolate chips, ⅓ cup raw honey, ¼ cup ground flaxseed. Roll out teaspoon size balls and place on a baking sheet with parchment paper. Freeze until set about 1 hour. Enjoy and keep leftovers in a Ziploc bag in fridge.
20. Deli slices of turkey and cheese rolls. Keep a bunch in fridge for fast snacking.
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