Recipes
Breakfast:
Homemade Egg "McMuffin"-
300 calories, 30g
protein, 8g fat
1 Fried egg
2 Slices of turkey
1 Slice fat free cheese
1 Toasted Thomas' Light Multi-grain English Muffin
Perfect Energy Pancake for One- 355 calories, 30 g protein, 4 g fat, 8 g fiber
Olive oil spray
3/4 cup quick cook oatmeal
3/4 cup egg whites
1 tbsp fat-free cottage cheese
1 tsp cinnamon (optional)
1 tbsp sugar-free syrup
1/4 cup blueberries
Lunch:
Couscous Salad with Chickpeas and Tomatoes (3/4 cup) + 2 tablespoons hummus + 8 whole-wheat pita chips + 1 cup fresh grapes- 430 calories, 2.2 g saturated fat
6 tablespoons organic vegetable broth (such as Swanson Certified Organic)
6 tablespoons water
3/4 cup uncooked couscous
3/4 cup canned chickpeas (garbanzo beans), rinsed and drained
1/3 cup chopped seeded plum tomato
6 tablespoons (1 1/2 ounces) feta cheese, crumbled
2 tablespoons chopped pitted kalamata olives
2 tablespoons minced red onion
2 tablespoons chopped fresh parsley
1 tablespoon red wine vinegar
1 tablespoon fresh lemon juice
1 tablespoon extravirgin olive oil
1/8 teaspoon salt
Dash of freshly ground black pepper
Little Italy Chicken Pita + 20 mini Snyder’s Pretzels + 2 stalks of celery- 452 calories, 2.8 g saturated fat
2 tablespoons balsamic vinegar
1 1/2 tablespoons sun-dried tomato oil
1 tablespoon chopped drained oil-packed sun-dried tomatoes
1/4 teaspoon freshly ground black pepper
1 garlic clove, minced
4 cups shredded cooked chicken breast (about 3/4 pound)
1 cup chopped tomato (about 1 medium)
1/2 cup (2 ounces) grated Asiago cheese
1/4 cup thinly sliced fresh basil
6 (6-inch) pitas, cut in half
3 cups mixed baby greens
Dinner:
Snapper with Grilled Mango Salsa + ¾ cup Whole Wheat Penne Pasta + 2 cups Steamed Broccoli- 506 calories, 7.1 g fat, 43 g protein
6 (1/2-inch-thick) mango wedges (1 mango)
3 (1/4-inch-thick) slices red onion
2 teaspoons olive oil, divided
Cooking spray
1/4 cup diced peeled avocado
1 tablespoon chopped fresh mint
2 teaspoons fresh lemon juice
1/2 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper, divided
4 (6-ounce) yellowtail snapper or other firm white fish fillets
Preparation:
1. Prepare grill to medium heat.
2. Brush mango and onion with 1 teaspoon oil. Place mango and onion on grill rack coated with cooking spray; cover and grill 3 minutes on each side or until tender. Chop onion and mango. Combine onion, mango, avocado, mint, juice, 1/4 teaspoon salt, and 1/8 teaspoon pepper in a medium bowl.
3. Brush fish with remaining 1 teaspoon oil; sprinkle with 1/4 teaspoon salt and 1/8 teaspoon pepper. Place fish on grill rack; grill 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with mango mixture. Garnish with mint sprigs, if desired.
4. Orange-scented couscous: Bring 3/4 cup fresh orange juice, 1/2 cup water, and 1 tablespoon olive oil to a boil in a saucepan. Stir in 1 cup uncooked couscous, 1/4 teaspoon salt, and 1/8 teaspoon black pepper. Remove from heat, cover, and let stand 5 minutes. Fluff with a fork.
Turkey Corn Tacos with Fresh Salsa and Beans+ 1 cup Brown Rice + Green/Yellow/Red Peppers- 500 calories, 8g fat, 26g protein
Pam Olive Oil Spray
1-1/4 pound organic ground white turkey meat
Salt (sparingly) and freshly ground pepper to taste
1 x 15-ounce can organic black beans, no salt added
9 ounce tub Scotty's Low Sodium Fresh Salsa Verde
Cholula Hot Sauce to taste
1/2 bunch scallions, chopped
2 medium heirloom tomatoes, dice
1/2 white onion, diced
1/2 jalapeno, chopped finely
2/3 cup chopped fresh cilantro
Juice of 2 limes
8 corn tortillas. (use six-inch tortillas)
1/2 cup Fage Greek Yogurt 0% or 2% (used fat free)
1-1/2 cups shredded romaine lettuce
1 avocado, sliced
DIRECTIONS
1. Heat a large saute pan over med-high heat. Spray with Pam and add ground turkey to the pan. Season lightly with salt and pepper and cook stirring to break up meat. When turkey is golden brown and cooked through, add black beans and salsa and continue to cook until hot throughout. Season to taste with Cholula Hot Sauce and stir in scallions.
2. Meanwhile, combine diced tomatoes, onion, jalapeno, cilantro and lime juice. Season to taste with salt and pepper.
3. Over an open flame, char tortillas, flipping once, until each side it slightly blackened. Keep warm.
4. Serve tortillas with turkey mixture, fresh salsa, yogurt, lettuce and sliced avocado.
Snacks:
Almond Snack Packs
Yogurt
Cottage Cheese
Berries
Apple or Banana with Peanut Butter
Oatmeal
Hard Boiled Eggs
Tuna on wheat toast or wheat crackers
Protein bars/shakes
Low fat Cheese and wheat crackers
Carrots and Celery
Wheat toast with Peanut Butter
Desserts: Coming soon