Planning your meals and snacks is KEY to staying on track!
Below you will find:
1. My sample 1-Week meal plan
2. A free Meal Plan Template so you can create your own!
3. A full 2 week sample meal plan INCLUDING RECIPES!
*Eat 5-6 small meals per day, spaced out 2.5 - 3 hours apart
*1 of these daily meals or snacks should be replaced with Shakeology
*Your last meal should be at least 2 hours before bed
*Remember to drink ½ your body weight in ounces of water daily
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WEEK 1
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MONDAY
Breakfast: ½ cup dry oats cooked with 1 cup water, 1 tbsp ground flaxseed and
¼ cup blueberries.
4 egg whites scrambled or hard boiled and 1 egg yolk.- you can always buy the
egg whites in a carton.
1 cup black coffee or clear green tea
1 liter water with lemon-drink warm before you eat anything else in the am! It is a
natural detox and helps you body shed weight and toxins.
Mid Morning Snack: ½ cup nonfat plain yogurt with ½ cup strawberries or
blueberries, or one orange sliced and peeled, 1 tbsp sliced almonds and water
(Greek Yogurt- make sure you get the plain with no fruit, too much added sugar).
Lunch: Whole-grain pasta with chopped fresh tomatoes grilled chicken and
water
water
Mid afternoon snack: Sliced cucumbers and carrots, 2 tbsp hummus
(Costco sells low fat roasted red pepper hummus) and water.
(Costco sells low fat roasted red pepper hummus) and water.
Dinner: Roasted turkey breast, steamed broccoli, brown rice and water
(If you need it) Snack: Scrambled egg whites with sliced tomatoes, water or
caffeine free herbal tea.
caffeine free herbal tea.
TUESDAY
Breakfast: 1 Ezekiel English muffin (can be found in Giant Eagle in the freezer
section, this bread has no preservatives and has to be kept frozen) spread with
cottage cheese and topped with spinach, tomato and scrambled egg whites,
water and coffee or tea.
section, this bread has no preservatives and has to be kept frozen) spread with
cottage cheese and topped with spinach, tomato and scrambled egg whites,
water and coffee or tea.
Snack: 1 apple with 2 tbsp almond butter
Lunch: Whole-grain wrap spread with Dijon mustard or hummus and topped
with Spinach, alfalfa sprouts and leftover roasted turkey and water.
with Spinach, alfalfa sprouts and leftover roasted turkey and water.
Snack: ½ cup Nonfat cottage cheese with blueberries or other berry and water
Dinner: Balsamic Chicken, sweet potato fries and green beans
Balsamic Chicken:
4 boneless skinless chicken breasts
1/2 tsp sea salt
1/2 tsp pepper
1 package button mushrooms (washed patted dry and sliced)
3 tsp minced bottled garlic
1/4 cup balsamic vinegar
3/4 cup low sodium chicken broth 1 bay leaf
1/4 tsp dried thyme
Cooking spray
Preparation: Season chicken with salt and pepper. Spray non-stick skillet with
cooking spray and heat to medium high. Add the chicken and saute until brown
on one side. Add garlic and flip over chicken breasts and add mushrooms.
Continue cooking while stirring mushrooms. Cook for about 3 minutes then add
vinegar, broth, bay leaf, and thyme. Cover and simmer over medium low heat for
10 minutes, stirring occasionally. Remove chicken, set aside and keep warm.
Continue simmering sauce, uncovered for about 7 minutes. Discard bay leaf and
pour mixture over chicken and serve. Make extra and use for your salad or lunch
the next day, tastes yummy after it has been sitting in that juice all night!
cooking spray and heat to medium high. Add the chicken and saute until brown
on one side. Add garlic and flip over chicken breasts and add mushrooms.
Continue cooking while stirring mushrooms. Cook for about 3 minutes then add
vinegar, broth, bay leaf, and thyme. Cover and simmer over medium low heat for
10 minutes, stirring occasionally. Remove chicken, set aside and keep warm.
Continue simmering sauce, uncovered for about 7 minutes. Discard bay leaf and
pour mixture over chicken and serve. Make extra and use for your salad or lunch
the next day, tastes yummy after it has been sitting in that juice all night!
Sweet potato fries
Prep: cut up sweet potato into slices and put a small amount of EVOO on cooking
sheet and stir to coat. Add oregano and back until crispy. 350 degrees. *I also
like taco seasoning instead of oregano.
sheet and stir to coat. Add oregano and back until crispy. 350 degrees. *I also
like taco seasoning instead of oregano.
Snack: Post-workout protein shake: 1 scoop vanilla protein powder 8 oz water
and fresh or frozen fruit (peaches, pineapple, strawberries and blueberries).
and fresh or frozen fruit (peaches, pineapple, strawberries and blueberries).
WEDNESDAY
Breakfast: “Take me on vacation Oatmeal”, black coffee & lemon water.
Ingredients:
1/2 cup old-fashioned rolled oats (not instant)
1/2 cup oat bran
1/8 tsp sea salt
1 cup unsweetened almond milk
1/4 cup protein powder (optional)
1 ripe mango or peaches peeled and pitted, diced
1 tsp roasted golden flaxseed
2 tbsp chopped cashews
1 tbsp unsweetened flaked coconut
Preparation: Combine oats, oat bran and salt with 2 1/4 cups water in a small
saucepan over medium high heat until simmering. Reduce heat to low and cook,
stirring until mixture thickens and water is absorbed, about 3 minutes. Remove
from heat and let sit two minutes. (I just microwave my oatmeal, works the same)
Divide cereal equally between 2 bowls. Whisk together almond milk and protein
powder, and pour over cereal. Top with mango, flaxseed, cashews and coconut.
This was delicious! I could eat it all day long! I also use peaches instead of
mango sometimes.
saucepan over medium high heat until simmering. Reduce heat to low and cook,
stirring until mixture thickens and water is absorbed, about 3 minutes. Remove
from heat and let sit two minutes. (I just microwave my oatmeal, works the same)
Divide cereal equally between 2 bowls. Whisk together almond milk and protein
powder, and pour over cereal. Top with mango, flaxseed, cashews and coconut.
This was delicious! I could eat it all day long! I also use peaches instead of
mango sometimes.
Snack: 2 unsalted brown rice cakes with 2 tbsp all natural peanut butter and a
handful of raisins.
handful of raisins.
Lunch: Whole grain Wrap with leftover balsamic chicken, low fat hummus,
lettuce, tomato, feta cheese and piece of fruit.
lettuce, tomato, feta cheese and piece of fruit.
Snack: Sliced cucumbers and carrots, hummus and water
Dinner: Salmon with teriyaki sauce, brown rice and zucchini
I stumbled upon this Teriyaki Marinade when I was looking for a clean eating
alternative to commercial marinades. This is super delicious! I use it on salmon,
but I'm sure you could use it on other things as well!
alternative to commercial marinades. This is super delicious! I use it on salmon,
but I'm sure you could use it on other things as well!
Ingredients:
1/4 cup low sodium soy sauce
1 1/2 tsp maple syrup
2 tsp finely chopped garlic
2 tsp lemon juice
1/2 tsp sesame oil
1/4 tsp sea salt
Preparation: Combine all ingredients and place meat or fish in shallow baking
dish and marinate for 20 minutes in refrigerator. Turn a few times to distribute
the marinade evenly.
dish and marinate for 20 minutes in refrigerator. Turn a few times to distribute
the marinade evenly.
Snack: Protein Shake- ¾ cup instant oatmeal, nuked in water, ¾ cup fat free milk,
¾ cup frozen berries, 2 tsp whey powder, 3 ice cubes crushed, add honey for
sweetness and blend!
¾ cup frozen berries, 2 tsp whey powder, 3 ice cubes crushed, add honey for
sweetness and blend!
THURSDAY
Breakfast: : ½ cup dry oats cooked with 1 cup water, 1 tbsp ground flaxseed,
and ¼ cup blueberries.
and ¼ cup blueberries.
4 egg whites scrambled or hard boiled and 1 egg yolk.
1 cup black coffee or clear green tea
1 liter water with lemon
Snack: ½ cup nonfat plain yogurt with ½ cup strawberries and 1 tbsp sliced
almonds and water (Greek Yogurt)
almonds and water (Greek Yogurt)
Lunch: 4 oz plain Grilled chicken salad with lots of veggies with 1 tbsp EVOO
and 2 tbsp balsamic vinegar
and 2 tbsp balsamic vinegar
Snack: 1 banana with 1 tbsp almond butter
Dinner: Sunset Chicken
Ingredients:
3 to 4 boneless, skinless chicken breasts
1 (14.5 oz) can diced tomatoes
1 tbsp chili powder
1 (15.5) oz can pinto or black beans
1 1/4 cups frozen corn
1/4 cup sliced green onions
1 small can diced chiles
Salt and pepper to taste
Possible garnishes: Cheddar cheese, avocado, lime, cilantro, salsa, sour cream.
Preparation:
Combine chicken, tomatoes and chili powder in large pan. Cook over medium
high heat for 30 minutes or until juices run clear from chicken. Add beans, corn
and chiles. Season with salt and pepper. Simmer for 5 to 7 minutes. Garnish with
green onions and serve with whole grain brown rice.
high heat for 30 minutes or until juices run clear from chicken. Add beans, corn
and chiles. Season with salt and pepper. Simmer for 5 to 7 minutes. Garnish with
green onions and serve with whole grain brown rice.
FRIDAY
Breakfast: Apple Muesli-1/2cup quick oats, 1 cup almond milk, ¼ apple grated,
dash of cinnamon and dash of maple syrup. Mix together and enjoy it cold! I love
this recipe!
dash of cinnamon and dash of maple syrup. Mix together and enjoy it cold! I love
this recipe!
Snack: 1 banana and ½ cup greek yogurt and lemon water
Lunch: Leftover sunset chicken on a wrap with a glass of water
Snack: Sliced cucumbers and carrots, hummus and water
Dinner: Slow cooker Chicken Cassoulet with whole grain pasta
Ingredients:
1x 15 oz can navy beans, pinto beans or black-eyed peas, rinsed and well
drained.
drained.
4 boneless skinnless chicken breasts or turkey breast.
Sea salt and fresh ground black pepper.
2 Tbsp extra virgin olive oil
1-2/3 cups low-sodium chicken stock
1 medium onion.
4 celery stalks, trimmed and chopped.
4 garlic cloves passed through a garlic press
1/4 cup sundried tomatoes, not packed in oil.
3 large carrots, peeled and cut into chunks.
1/4 cup fresh basil, chopped fine
1 tsp thyme
2 tbsp fresh minced parsley
Preparation:
1. Spread half of the beans in the bottom of your slow cooker pot.
2. Season poultry with pepper and sea salt. Heat olive oil over medium high heat
in a skillet. Brown the poultry on both sides in the skillet for about 5 minutes
each side. Place the browned chicken on top of the beans in a slow cooker. Top
with remaining beans and the chicken stock. Use water if you don't have chicken
stock.
in a skillet. Brown the poultry on both sides in the skillet for about 5 minutes
each side. Place the browned chicken on top of the beans in a slow cooker. Top
with remaining beans and the chicken stock. Use water if you don't have chicken
stock.
3.Saute the onions, celery, garlic, sundried tomatoes, carrots, and herbs using the
same skillet. Spread this mixture over the ingredients in the crock pot. Cover and
put on slow heat for several hours.
*Tip: Serve with Ezekiel bread and a clean spread.
same skillet. Spread this mixture over the ingredients in the crock pot. Cover and
put on slow heat for several hours.
*Tip: Serve with Ezekiel bread and a clean spread.
Snack: Protein Shake- 1 scoop vanilla protein powder, cupped handful of fruit,
1 cup water, ice, and 1 tbsp of ground flaxseed and blend!
1 cup water, ice, and 1 tbsp of ground flaxseed and blend!
SATURDAY
Breakfast: Veggie Frita
Preparation: 4 egg whites and 1 whole egg. Cut up any veggies you would like
such as mushrooms, onions, tomatoes, green peppers, and sauté in evoo, add
egg and let the mixture set. Then place in an oven at 300 degrees for 10-15
minutes. You can place salsa on top for extra flavor. Have 1 slice Ezekiel break
or English muffin no butter. This is also good cold, you can save this for a snack
or meal later.
such as mushrooms, onions, tomatoes, green peppers, and sauté in evoo, add
egg and let the mixture set. Then place in an oven at 300 degrees for 10-15
minutes. You can place salsa on top for extra flavor. Have 1 slice Ezekiel break
or English muffin no butter. This is also good cold, you can save this for a snack
or meal later.
Snack: A handful of raisins & an apple
Lunch: Leftover slow cooker Chicken Cassoulet.
Snack: ½ cup greek yogurt, 1 orange cut up into segments, 1 tsp raw honey,
1 tbsp almonds, mix together.
1 tbsp almonds, mix together.
Dinner: Chicken Fajita Burrito. I added black beans, frozen corn and brown rice
for the rest of my family so they can have more options. You can give them
cheese also. You just have to bypass the cheese. Watch your portion sizes.
for the rest of my family so they can have more options. You can give them
cheese also. You just have to bypass the cheese. Watch your portion sizes.
Ingredients:
18 ounces chicken, cut into small chunks
1/4 packet fajita seasoning mix
1/2 red bell pepper
2 cloves garlic
Mushrooms
Several slices of white onion (you decide how much)
2 whole-wheat tortillas
Guacamole: 1 avocado, 1/2 medium tomato chopped, chopped red onion,
a few shakes of sea salt.
a few shakes of sea salt.
Salsa
Preparation:
Sprinkle chicken with salt and some fajita mix and cook in skillet. In a separate
skillet, saute garlic, bell peppers, onion and mushrooms (use a small amount of
olive oil if necessary). Meanwhile, prepare guacamole (mix all ingredients above).
When vegetables are fully cooked, mix a small amount of fajita mix with 1/4 cup
water and pour over vegetables. Increase heat and boil off the water.
Heat tortillas on a clean skillet over medium-high heat for 15 seconds per side.
Add ingredients on top of the tortilla and attempt to form a burrito and enjoy!
skillet, saute garlic, bell peppers, onion and mushrooms (use a small amount of
olive oil if necessary). Meanwhile, prepare guacamole (mix all ingredients above).
When vegetables are fully cooked, mix a small amount of fajita mix with 1/4 cup
water and pour over vegetables. Increase heat and boil off the water.
Heat tortillas on a clean skillet over medium-high heat for 15 seconds per side.
Add ingredients on top of the tortilla and attempt to form a burrito and enjoy!
Snack: cucumbers and other veggies with 1-2 tbsp hummus, water and green
tea.
tea.
SUNDAY
Breakfast: Loaded oats (nice b/c it already incorporates your protein so you don’t
have to make or eat additional eggs).
have to make or eat additional eggs).
Snack: Protein Shake
Lunch: Eat Clean Burrito
Snack: ½ cup Greek yogurt and berries, water/green tea.
Dinner: Chicken Cacciatore
Ingredients:
1 1/2 pounds boneless, skinless chicken breasts, cut into 2-inch pieces
Sea salt, to taste
Freshly ground black pepper, to taste
Paprika, to taste
1/2 cup white whole wheat flour, for dredging
4 tablespoons extra virgin olive oil
1 large red bell pepper, chopped
1 onion, chopped
8 ounces baby Portobello mushrooms, sliced
3 cloves garlic, finely chopped
3/4 cup dry red wine
1 (28-ounce) can crushed tomatoes, with juice
1 (14.5 ounce can) petite diced tomatoes (such as Muir Glen Fire Roasted with
Roasted Garlic), with juice
Roasted Garlic), with juice
1 cup mushrooms (optional)
3/4 cup organic free-range chicken broth (such as Pacific Natural Foods)
2 teaspoons garlic powder
Crushed red pepper, to taste
1 teaspoon dried oregano
1/2 cup coarsely chopped parsley
1. Sprinkle the chicken pieces with 1 teaspoon each of salt and pepper. Liberally
sprinkle the chicken with paprika. Dredge the chicken pieces in the flour to coat
lightly. In a large heavy sauté pan (preferably cast-iron), heat 2 tablespoons oil
over a medium-high flame. Add the chicken pieces to the pan and sauté until just
brown, about 5 minutes per side (note: if all the chicken does not fit in the pan,
sauté it in two batches.) Transfer the chicken to a plate and set aside.
sprinkle the chicken with paprika. Dredge the chicken pieces in the flour to coat
lightly. In a large heavy sauté pan (preferably cast-iron), heat 2 tablespoons oil
over a medium-high flame. Add the chicken pieces to the pan and sauté until just
brown, about 5 minutes per side (note: if all the chicken does not fit in the pan,
sauté it in two batches.) Transfer the chicken to a plate and set aside.
2. Add the remaining 2 tablespoons oil to the same “dirty” pan used to cook the
chicken. Add the bell pepper, onion, and garlic; sauté over medium heat until the
onion is tender, about 5 minutes. Season with salt and pepper. Add the
mushrooms and cook 3-4 minutes. Add the wine and simmer until reduced by
half, about 3 minutes.
chicken. Add the bell pepper, onion, and garlic; sauté over medium heat until the
onion is tender, about 5 minutes. Season with salt and pepper. Add the
mushrooms and cook 3-4 minutes. Add the wine and simmer until reduced by
half, about 3 minutes.
3. Add the crushed tomatoes and diced tomatoes, broth, garlic powder, crushed
red peppers, and oregano. Return the chicken pieces to the pan and turn them
to coat in the sauce. Bring the sauce to a simmer. Continue simmering over
medium-low heat until the chicken is just cooked through, about 30 minutes..
Sprinkle chicken with parsley and serve.
red peppers, and oregano. Return the chicken pieces to the pan and turn them
to coat in the sauce. Bring the sauce to a simmer. Continue simmering over
medium-low heat until the chicken is just cooked through, about 30 minutes..
Sprinkle chicken with parsley and serve.
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WEEK 2
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MONDAY
Breakfast: ½ cup dry oats cooked with 1 cup water, 1 tbsp ground flaxseed,
wheat germ, bee pollen and ¼ cup blueberries. 4 egg whites scrambled (or hard
boiled and 1 egg yolk), 1 cup black coffee or clear green tea, 1 liter water with
lemon
wheat germ, bee pollen and ¼ cup blueberries. 4 egg whites scrambled (or hard
boiled and 1 egg yolk), 1 cup black coffee or clear green tea, 1 liter water with
lemon
Snack: ½ cup low fat plain yogurt into a blender with frozen fruit, skim milk,
flaxseed. If you make extra you can take it to work for a mini meal later!
flaxseed. If you make extra you can take it to work for a mini meal later!
Lunch: Leftover chicken cacciatore, water and piece of fruit.
Snack: Veggies and hummus
Dinner: Chicken with quinoa stir fry (serves 4)
Ingredients:
1 lb Boneless chicken breasts, cubed
4 Tbsp Olive oil, divided
1 cup Uncooked quinoa, well rinsed
2 cups Low sodium vegetable stock
6 Small zucchini
4 Similarly sized carrots, trimmed and peeled
1 Red bell pepper, seeded and deveined, cut into long strips
5 Scallions, trimmed, cut lengthwise into fours
1 Fresh lime, juice and zest, divided
3 Tbsp Roasted sesame seed oil
½ Tsp Ground ginger
2 Tbsp Low sodium tamari sauce (or soy sauce)
Preparation:
1. With a vegetable peeler, peel strips of green zucchini skin. Don’t use white
center part of zucchini. (You can use this later for a soup, stew, or to roast!)
center part of zucchini. (You can use this later for a soup, stew, or to roast!)
2. Peel strips from the carrots until you have reached the core. Don’t use the core.
(Again, use it later!)
(Again, use it later!)
3. Heat 2 Tbsp olive oil in skillet. Stir-fry red pepper, scallions, zucchini, and
carrots.
carrots.
4. While vegetables are cooking, heat 2 Tbsp olive oil in a separate skillet and
cook chicken until almost fully cooked.
cook chicken until almost fully cooked.
5. Add chicken to vegetable stir fry and turn down heat to slow cooking.
6. Rinse quinoa grains well – this removes the bitter coating, so it’s essential to
do this before cooking.
do this before cooking.
7. Place rinsed grains in saucepan, Add 2 cups vegetable stock. Bring to a boil
and reduce. Let simmer, covered, until all liquid has been absorbed.
and reduce. Let simmer, covered, until all liquid has been absorbed.
8. Once all veggies and chicken have been stir fried, season with lime juice,
sesame seeds, sesame oil, ground ginger, and tamari in skillet.
sesame seeds, sesame oil, ground ginger, and tamari in skillet.
9. Serve with stir fry hot over quinoa and garnish with zest.
TUESDAY
Breakfast: Berry Smoothie
Ingredients:
¼ cup 100% orange juice
¾ cup water
1 scoop Whey Protein Powder, Vanilla Flavor
1 tsp. finely chopped orange peel
1 cup fresh or frozen blueberries
1 cup ice
Preparation:
1. Place orange juice, water, Protein Powder, orange peel, blueberries, and ice
in blender. Cover; blend until smooth.
in blender. Cover; blend until smooth.
2. Pour smoothie into serving glass; garnish with mint if desired.
Snack: 1 cup of Trail Mix
Lunch: Grilled Chicken wrap, piece of fruit and water
Snack: ½ cup cottage cheese with blueberries and water/green tea.
Dinner: Clean Chicken, Potato, and Veggie bake
Ingredients:
Cooking Spray
2 Skinless Chicken Breasts, chopped into 2-inch cubes
1 lb Red Potatoes, chopped into 2-inch cubes
1/2 bunch asparagus, trimmed and cut into 1-inch pieces (OR Red & Green
Peppers, OR Vegetables of your choice)
Peppers, OR Vegetables of your choice)
1/3 c fresh basil, chopped 4 garlic gloves, thinly sliced
1.5 tsbp Olive Oil
1 tsp chopped fresh rosemary
Ground Pepper to Taste
1/2 cup Chicken Broth if desired
Directions:
Preheat oven to 400 degrees and spray a baking dish with cooking spray.
Add chicken, potatoes, tomatoes, vegetables, basil, garlic, chicken broth, and
olive oil. Sprinkle with rosemary. Add pepper if desired. Bake for approx.
45 minutes, turning occasionally, until tender. Serve.
Add chicken, potatoes, tomatoes, vegetables, basil, garlic, chicken broth, and
olive oil. Sprinkle with rosemary. Add pepper if desired. Bake for approx.
45 minutes, turning occasionally, until tender. Serve.
WEDNESDAY
Breakfast: Fresh fruit salad
Ingredients:
2 medium apples, cored, chopped
½ cup green grapes
1 cup halved strawberries
½ cup cubed pineapple
¾ cup low-fat plain yogurt
1 tsp. raw honey
¼ cup chopped raw walnuts
Preparation:
1. Combine apples, grapes, strawberries, and pineapple in a large bowl;
mix well. Divide evenly into four serving bowls. Set aside.
mix well. Divide evenly into four serving bowls. Set aside.
2. Combine yogurt and honey in a small bowl; mix well.
3. Top fruit salad evenly with yogurt mixture; sprinkle with walnuts.
Snack: Non-fat Greek yogurt w/ pure honey & blueberries
Lunch: Grilled chicken salad (w/ Balsamic & EVOO)
Snack: Celery sticks with all-natural peanut butter
Dinner: Salmon and Mediterranean couscous with green beans
Ingredients:
3 x 6-ounce packages of Morey’s Marinated Wild Alaskan Salmon (or 18 ounces
of salmon with lemon, salt, pepper)
of salmon with lemon, salt, pepper)
1 cup dry whole-wheat couscous
2 ounces feta cheese
1 tbsp olive oil
1/3 cup chopped cucumber
1/3 cup chopped red bell pepper (or roasted red peppers)
1/3 cup chopped red onion
Salt, pepper, and Italian seasoning
Asparagus
Preparation:
Bake salmon at 375 degrees for 30 minutes, until salmon is fully cooked through
the center. With about 15 minutes to go, begin steaming asparagus. Then, mix
feta, chopped cucumber, bell pepper, onion and seasonings (season to your
liking) together. In a large sauce pan, bring 1 cup water and 1 tbsp olive oil to a
boil. Remove from heat and pour 1 cup dry couscous into the sauce pan. Stir
well and cover. Let stand for 5 minutes. Add veggie and cheese mixture and fluff.
Measure 1 cup couscous mixture and serve with salmon and asparagus.
the center. With about 15 minutes to go, begin steaming asparagus. Then, mix
feta, chopped cucumber, bell pepper, onion and seasonings (season to your
liking) together. In a large sauce pan, bring 1 cup water and 1 tbsp olive oil to a
boil. Remove from heat and pour 1 cup dry couscous into the sauce pan. Stir
well and cover. Let stand for 5 minutes. Add veggie and cheese mixture and fluff.
Measure 1 cup couscous mixture and serve with salmon and asparagus.
THURSDAY
Breakfast: Turkey Sausage Muffin
Ingredients:
1 whole-grain English muffin, split
1 oz. part-skim mozzarella cheese (sliced)
1 turkey sausage patty, cooked & warm
Preparation: Preheat broiler or toaster oven to high. Top one muffin half with
cheese and place on baking sheet. Broil for 2 to 3 minutes, or until cheese melts.
Top muffin with a sausage patty.
cheese and place on baking sheet. Broil for 2 to 3 minutes, or until cheese melts.
Top muffin with a sausage patty.
Snack: Banana
Lunch: Chicken and Spinach Wrap
Ingredients:
3 oz. raw chicken breast, boneless, skinless
1 Tbsp. fresh lemon juice
Sea salt and ground black pepper (to taste; optional)
Nonstick cooking spray
3 Tbsp. low-fat plain yogurt
1 dash curry powder
1 dash garlic powder
1 dash paprika (optional)
1 dash cayenne pepper (optional)
1 (8-inch) whole wheat tortilla, warm
1 cup fresh spinach (or romaine lettuce)
Preparation:
1. Place chicken in a shallow glass dish. Drizzle lemon juice over chicken.
Season with salt and pepper if desired. Allow chicken to marinate for 30 minutes.
Season with salt and pepper if desired. Allow chicken to marinate for 30 minutes.
2. Heat medium skillet, lightly coated with spray, over medium-high heat.
3. Add chicken; cook for 3 to 5 minutes on each side, or until chicken is no longer
pink in the middle. Remove from skillet. Slice and set aside.
pink in the middle. Remove from skillet. Slice and set aside.
4. Combine yogurt with curry, garlic powder, paprika (if desired), and cayenne
pepper (if desired) in a small bowl; mix well.
pepper (if desired) in a small bowl; mix well.
5. Spread yogurt mixture evenly on tortilla, leaving about ½-inch around the edge.
Top with spinach and chicken. Roll and enjoy!
Top with spinach and chicken. Roll and enjoy!
Snack: A handful of raw almonds
Dinner: Roast Chicken and Veggies
Ingredients:
4 medium carrots, cut into 2-inch pieces
2 medium sweet potatoes, peeled, cut in half lengthwise, cut into 1-inch slices
2 medium celery stalks, cut into 1-inch pieces
1 medium red onion, sliced
4 (4-oz.) each raw chicken breasts, boneless, skinless
¼ cup 100% orange juice (or juice of 2 medium navel oranges)
½ cup water
2 medium navel oranges, peeled, chopped
2 fresh rosemary sprigs
Sea salt and ground black pepper (to taste; optional)
Preparation:
1. Preheat oven to 350°F.
2. Place carrots, sweet potatoes, celery, onion, and chicken in large oven-proof
roasting pan.
roasting pan.
3. Top with orange juice, water, oranges, rosemary, salt (if desired), and pepper
(if desired).
(if desired).
4. Bake, basting occasionally, for 35 to 50 minutes, or until chicken is no longer
pink in the middle and juices run clear.
pink in the middle and juices run clear.
Tip: This dish can also be prepared in a slow cooker. Layer all ingredients in the
slow cooker. Cook for about 4 hours on high, or until chicken is no longer pink in
the middle and juices run clear.
slow cooker. Cook for about 4 hours on high, or until chicken is no longer pink in
the middle and juices run clear.
FRIDAY
Breakfast: Spinach & Tomato Omelet
Ingredients:
3 eggs (or 6 egg whites), slightly beaten
1/4 cup cooked spinach
6 pieces sun-dried tomatoes
Nonstick spray
Salt and pepper
Preparation: Soak sun-dried tomatoes in hot water for 10 minutes. Drain, pat dry,
cut in half, and season with salt and pepper.
cut in half, and season with salt and pepper.
Spray a pan thoroughly with nonstick spray. Add spinach and tomatoes to pan
and sauté gently for one minute. Remove from pan and set aside. Add eggs to
hot pan and cook for one minute. Sprinkle eggs with spinach and tomatoes,
season with salt and pepper, and cook until the eggs are done to your liking.
Fold omelet over and turn onto the plate for serving. Try this with warm tomato
sauce or a dollop of pesto or goat cheese.
and sauté gently for one minute. Remove from pan and set aside. Add eggs to
hot pan and cook for one minute. Sprinkle eggs with spinach and tomatoes,
season with salt and pepper, and cook until the eggs are done to your liking.
Fold omelet over and turn onto the plate for serving. Try this with warm tomato
sauce or a dollop of pesto or goat cheese.
Snack: Dried Fruit Chips (no sugar added)
Lunch: Greek roasted chicken salad (4oz roasted chicken, tomato, cucumber,
onion, low fat feta, lemon juice, 1 tbsp olive oil) wheat thins crackers and water.
onion, low fat feta, lemon juice, 1 tbsp olive oil) wheat thins crackers and water.
Snack: Steamed Edemame with Sea Salt
Dinner: Pita Pizzas and large salad.
Ingredients:
100% Whole Wheat Mini Pitas
Olive Oil
Shredded Part Skim Mozzarella Cheese
Natural Pizza Sauce or with salsa :
You can keep it simple or add veggies you love.
Preparation: Arrange pitas on a cookie sheet and lightly brush with oil. Top with
pizza sauce veggies and mozzarella. Bake until cheese is melted. Enjoy as an
appetizer, snack or meal!
pizza sauce veggies and mozzarella. Bake until cheese is melted. Enjoy as an
appetizer, snack or meal!
SATURDAY
Breakfast: Egg White Breakfast Burrito
Ingredients:
1 Tbsp. olive oil
1 Tbsp. finely chopped red bell pepper
1 Tbsp. finely chopped yellow bell pepper
1 Tbsp. finely chopped green bell pepper
1 Tbsp. finely chopped red onion
3 large egg whites (1/3 cup)
1 (8-inch) whole wheat flour tortilla, warm
1 slice low-sodium turkey bacon, cooked, chopped
Ground black pepper (to taste; optional)
2 Tbsp. fresh tomato salsa
Preparation:
1. Heat oil in medium non-stick skillet over medium-high heat.
2. Add bell peppers and onion; cook, stirring frequently, for 3 to 4 minutes or until
soft.
soft.
3. Add eggs; cook, over medium heat, stirring frequently, for 2 to 3 minutes, or
until eggs are set.
until eggs are set.
4. Top tortilla with egg mixture, turkey bacon, and pepper (if desired).
5. Roll tortilla burrito-style.
6. Serve with salsa.
Snack: Fresh fruit in non-fat greek yogurt w/ pure honey
Lunch: Grilled Chicken Salad
Ingredients:
4 oz. cooked chicken breast
salad greens (arugula, red lettuce, fresh spinach, etc.)
1 Tbsp. low-fat mayonnaise (less than 35 calories / Tbsp.)
Chopped onion
Pickle relish, mustard (as desired)
2 slices crusty whole wheat bread, toasted if desired
Prep: Cut chicken breast into chunks. Mix with mayonnaise and condiments.
Top with greens and spread on bread.
Top with greens and spread on bread.
Snack: Cucumbers slices & humus
Dinner: Shrimp Scampi
Ingredients:
3 oz. dry whole wheat pasta
2 Tbsp. olive oil, divided use
8 oz. medium shrimp, peeled, deveined
1 clove garlic, crushed
1 Tbsp. yellow bell pepper, finely chopped
1 Tbsp. red bell pepper, finely chopped
2 Tbsp. fresh lemon juice
¼ cup low-sodium, organic vegetable broth
2 Tbsp. white wine
Ground black pepper (to taste; optional)
Crushed red pepper (to taste; optional)
3 fresh parsley sprigs, finely chopped
2 fresh basil leaves, finely chopped
Preparation:
1. Bring large pot of water to boil for pasta.
2. Cook pasta according to package directions; drain; set aside.
3. While pasta is cooking, heat 1 Tbsp. oil in large nonstick skillet over
medium-high heat.
medium-high heat.
4. Add shrimp and garlic; cook, stirring frequently, for 2 to 3 minutes,
or until shrimp is opaque and firm. Remove shrimp from pan. Set aside.
or until shrimp is opaque and firm. Remove shrimp from pan. Set aside.
5. Heat remaining 1 Tbsp. oil over medium-high heat.
Add bell peppers; cook, stirring frequently, for 3 to 4 minutes or until soft.
Add bell peppers; cook, stirring frequently, for 3 to 4 minutes or until soft.
6. Add lemon juice, broth, wine, black pepper, and red pepper;
cook, stirring frequently, for 1 to 2 minutes.
cook, stirring frequently, for 1 to 2 minutes.
7. Add shrimp, parsley, and basil; cook until heated through.
8. Divide pasta between 2 plates; top evenly with shrimp mixture.
SUNDAY
Breakfast: Blueberry Pancakes
Ingredients:
2 large eggs, lightly beaten
3 Tbsp. coconut oil, melted
2 cups low-fat buttermilk
2 tsp. baking soda
½ cup wheat germ
½ tsp. fine sea salt
1½ cups whole wheat pastry flour
1¼ cups fresh blueberries (reserve ¼ cup for garnish)
Nonstick cooking spray
Preparation:
1. Combine eggs, oil, and buttermilk in a medium bowl; whisk to blend.
2. Combine baking soda, wheat germ, salt, and flour in a medium bowl; mix well.
3. Add flour mixture to egg mixture; mix until just blended.
4. Fold in 1 cup blueberries; mix until just blended.
5. Heat a large nonstick skillet lightly coated with spray over medium-high heat.
Ladle ¼ cup batter for each pancake; cook for 2 to 3 minutes, or until bubbles
cover the top. Flip; cook for an additional minute, or until golden brown.
Repeat with remaining batter.
Ladle ¼ cup batter for each pancake; cook for 2 to 3 minutes, or until bubbles
cover the top. Flip; cook for an additional minute, or until golden brown.
Repeat with remaining batter.
6. Garnish pancakes evenly with ¼ cup blueberries.
Snack: String cheese & grapes
Lunch: Turkey Wrap
Ingredients:
3-4 1-oz. turkey breast slices
1 Flour tortilla
2 Tbsp. Fat-free or low-fat cream cheese
1 Tomato slice
Lettuce
Preparation: Put sliced turkey breast onto flour tortilla, add cream cheese,
tomatoes, and lettuce. Fold and roll tortilla to make wrap.
Serve with a side of fresh fruit.
tomatoes, and lettuce. Fold and roll tortilla to make wrap.
Serve with a side of fresh fruit.
Snack: Carrots w/ Avacado Dip (see dip recipe below)
Ingredients:
1 can of green peas
1 avocado
I clove of garlic
1 tablespoon lime juice
hot sauce to taste
Preparation: Place all the ingredients into a food processor and mix to the
consistency you prefer.
consistency you prefer.
Dinner: Steak Salad
Ingredients:
2 lbs. Yukon gold potatoes (or red bliss potatoes), cut into bite-size pieces
1½ tsp. olive oil, divided use
6 fresh rosemary sprigs, leaves removed and chopped, stem discarded
Sea salt and ground black pepper (to taste; optional)
1 lb. raw beef flank steak
12 cups chopped romaine hearts
12 medium tomatoes, chopped
1 Tbsp. finely grated Parmesan cheese
Nonstick cooking spray
Preparation:
1. Preheat oven to 375 F.
2. Lightly coat a baking sheet with spray.
3. Combine potatoes, 1 tsp. oil, and rosemary in a medium bowl.
Season with salt and pepper if desired; toss to combine.
Spread evenly on prepared baking sheet.
Bake for 45 to 50 minutes, or until potatoes are golden. Cool.
Season with salt and pepper if desired; toss to combine.
Spread evenly on prepared baking sheet.
Bake for 45 to 50 minutes, or until potatoes are golden. Cool.
4. While potatoes are baking, season steak on both sides with salt and pepper,
if desired.
if desired.
5. Heat remaining ½ tsp. oil in a medium nonstick skillet over medium-high heat.
Add steak; cook for 8 minutes on each side, or until it reaches desired degree
of doneness. Remove from heat.
Add steak; cook for 8 minutes on each side, or until it reaches desired degree
of doneness. Remove from heat.
6. Place the steak on a plate, cover it with aluminum foil and let it rest for about
5 minutes.
5 minutes.
7. Place lettuce in a large salad bowl. Add tomatoes, potatoes,
and Creamy Lemon Caesar Dressing; toss gently to blend.
and Creamy Lemon Caesar Dressing; toss gently to blend.
8. Portion salad among 6 large serving plates.
9. Cut steak on a diagonal into thin slices. Top each with an equal amount of
steak and sprinkle with cheese.
steak and sprinkle with cheese.
So this is just a rough outline and you can mix and match any snack ideas and
dinners. If there was anything that I forgot to include please email or call me
and I’ll get it to you!
dinners. If there was anything that I forgot to include please email or call me
and I’ll get it to you!
The #1 thing is to START SMALL.
Make 1 change per week otherwise you are going to overwhelm yourself.
Decide what recipes you want to make and get your grocery list together ahead
of time. It will take you a couple of weeks to get in the swing of things but you can
do it. Please please use me as a resource and call anytime you have a question
big or small!
Decide what recipes you want to make and get your grocery list together ahead
of time. It will take you a couple of weeks to get in the swing of things but you can
do it. Please please use me as a resource and call anytime you have a question
big or small!