Day 1
1213
Calories • 82g
Carbs (20g
Fiber) • 53g Fat
• 100g
Protein
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Egg Salad Sandwich
1 sandwich
• 366
Cal
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Ingredients
for 1 sandwich:
2
large
Egg
2
tbsp
Light mayonnaise
2
tsp
Dijon mustard
1
dash
Salt
1
dash
Pepper
2
slice
Whole-wheat bread
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Bell Pepper and Hummus Snack
2 serving
• 201
Cal
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Ingredients
for 2 serving:
2
large (2-1/4 per pound, approx 3-3/4" lo
Red bell pepper
4
tbsp
Hummus
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Cheese slices
2 serving
• 230
Cal
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Ingredients
for 2 serving:
2
oz
Cheddar cheese
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Easy Grilled Chicken
2 serving
• 416
Cal
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Ingredients
for 6 serving
(eat 2
serving
now, save
4 serving
for leftovers):
3
breast, bone and skin removed
Chicken breast
1 1/2
cup
Italian dressing
3
large (2-1/4 per pound, approx 3-3/4" lo
Red bell pepper
1 1/2
large
Zucchini
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Day 2
1205
Calories • 116g
Carbs (26g
Fiber) • 39g Fat
• 122g
Protein
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Oat Bran
250 ml
• 173
Cal
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Ingredients
for 250 ml:
1
cup
Water
1
dash
Salt
3/4
cup
Oat bran
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Nonfat yogurt
1 bowl
• 137
Cal
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Ingredients
for 1 bowl:
1
cup (8 fl oz)
Nonfat yogurt
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Easy Grilled Chicken
2 serving
• 416
Cal
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Chicken caesar salad
1 serving
• 295
Cal
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Ingredients
for 1 serving:
2
cup shredded
Lettuce
1
tbsp
Caesar salad dressing
2
tsp
Olive oil
1
half breast (fillet)
Chicken breast
2
tbsp
Parmesan cheese
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Roasted Cherry Tomatoes with Mint
1 serving
• 45
Cal
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Ingredients
for 1 serving:
1/2
tbsp
Spearmint
0.063
tsp
Salt
0.031
tsp
Pepper
1/4
tbsp
Olive oil
1/2
cup cherry tomatoes
Tomatoes
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Red Bell Pepper and Hummus
1 serving
• 139
Cal
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Ingredients
for 1 serving:
1/4
cup
Hummus
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
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Day 3
1200
Calories • 81g
Carbs (18g
Fiber) • 52g Fat
• 99g
Protein
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Egg in a nest
2 piece
• 383
Cal
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Ingredients
for 2 piece:
2
large
Egg
2
slice regular
Multi-grain bread
1
dash
Salt
1
tbsp
Butter
1
dash
Pepper
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Easy Grilled Chicken
2 serving
• 416
Cal
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Mexican Casserole
1 serving
• 401
Cal
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Ingredients
for 3 serving
(eat 1
serving
now, save
2 serving
for leftovers):
0.563
medium (2-1/2" dia)
Onions
1 1/2
cup, shredded
Cheddar cheese
3/4
cup
Salsa
3/4
can
Refried beans
3
tortilla
Tortillas
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Day 4
1208
Calories • 132g
Carbs (32g
Fiber) • 53g Fat
• 104g
Protein
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Oat Bran
500 ml
• 347
Cal
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Ingredients
for 500 ml:
2
cup
Water
2
dash
Salt
1 1/2
cup
Oat bran
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Mexican Casserole
1 serving
• 401
Cal
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Healthy Caesar Salad
1 serving
• 461
Cal
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Ingredients
for 1 serving:
1
tbsp
Caesar salad dressing
3
cup
Spinach
1
breast, bone and skin removed
Chicken breast
1
tbsp
Olive oil
1
tbsp
Parmesan cheese
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Day 5
1282
Calories • 106g
Carbs (19g
Fiber) • 53g Fat
• 96g
Protein
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Egg in a Cup
2 serving
• 370
Cal
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Ingredients
for 2 serving:
2
large
Egg
10
cracker square
Saltines
1
tbsp
Butter
1
dash
Salt
1
dash
Pepper
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Ingredients
for 1 apple:
1
medium (3" dia)
Apples
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Mexican Casserole
1 serving
• 401
Cal
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Easy Grilled Chicken
2 serving
• 416
Cal
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Ingredients
for 6 serving
(eat 2
serving
now, save
4 serving
for leftovers):
3
breast, bone and skin removed
Chicken breast
1 1/2
cup
Italian dressing
3
large (2-1/4 per pound, approx 3-3/4" lo
Red bell pepper
1 1/2
large
Zucchini
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Day 6
1240
Calories • 89g
Carbs (18g
Fiber) • 55g Fat
• 98g
Protein
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Egg in a Basket
2 slice
• 386
Cal
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Ingredients
for 2 slice:
2
large
Egg
1
dash
Salt
1
dash
Pepper
1
tbsp
Butter
2
slice
Whole-wheat bread
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Easy Grilled Chicken
2 serving
• 416
Cal
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Grilled Cheese with Tomato, Peppers and Basil
1 serving
• 317
Cal
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Ingredients
for 1 serving:
1/4
dash
Pepper
1/4
dash
Salt
1/4
large whole (3" dia)
Tomatoes
2
slice
Whole-wheat bread
1/2
pepper
Serrano pepper
1
slice (1 oz)
Cheddar cheese
1/2
tsp, ground
Basil
1/2
tbsp
Butter
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Zucchini & Hummus
1 serving
• 121
Cal
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Ingredients
for 1 serving:
1
cup, sliced
Zucchini
1/4
cup
Hummus
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Day 7
1195
Calories • 96g
Carbs (20g
Fiber) • 55g Fat
• 102g
Protein
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Oat bran and cinnamon
1 cup
• 157
Cal
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Ingredients
for 1 cup:
2/3
cup
Oat bran
1/2
tsp
Cinnamon
2
cup
Water
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Ingredients
for 1 ounce:
1
oz (19 halves per)
Pecans
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Easy Grilled Chicken
2 serving
• 416
Cal
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Basic chicken quesadilla
1 quesadilla
• 426
Cal
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Ingredients
for 1 quesadilla:
1/4
cup, shredded
Monterey cheese
1/4
cup, shredded
Cheddar cheese
1/4
sprigs
Fresh cilantro
1
tortilla (approx 7-8" dia)
Tortillas
1/4
breast, bone and skin removed
Chicken breast
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Egg Salad Sandwich
Directions are for original
recipe
of 1 sandwich
1. Hard boil eggs: Place the eggs in a single layer at the bottom of a saucepan. Cover with at least an inch or two of cold water. Heat the pot on high heat and bring the water to a full rolling boil. Turn off the heat, keep the pan on the hot burner, cover, and let sit for 15 minutes. Strain the water from the pan and run cold water over the eggs to cool them quickly and stop them from cooking further.
2. Peel and chop hard boiled eggs once they've cooled a bit. Add mayo, mustard, salt, and pepper.
3. Mix well and spread on bread or toast to make a sandwich.
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Bell Pepper and Hummus Snack
Directions are for original
recipe
of 1 serving
1. 1 bell pepper sliced with 2 tbsp hummus.
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Cheese slices
Directions are for original
recipe
of 1 serving
1. Cut cheese into slices. Most firm cheeses will have similar nutrition, so feel free to substitute.
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Easy Grilled Chicken
Directions are for original
recipe
of 4 serving
1. Place washed chicken breasts in large sealable bag. Add 1 cup fat-free Italian dressing and close. Let marinate for 5 to 10 minutes.
2. Cut up peppers into big chunks, and zucchini into big slices. Put into another sealable bag. Coat with leftover dressing.
3. Grill chicken and veggies over medium heat.
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Oat Bran
Directions are for original
recipe
of 250 ml
1. In a heavy saucepan, bring water and salt to a boil over high heat.
2. Pour in oat bran very slowly, stirring constantly. Reduce heat to medium.
3. Cook 1-3 minutes until thick and ready to serve.
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Nonfat yogurt
Directions are for original
recipe
of 1 bowl
1. Scoop yogurt into a cup or bowl. To sweeten, try adding a sugar-free sweetener or a tiny bit of honey and stir.
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Chicken caesar salad
Directions are for original
recipe
of 1 serving
1. Slice the raw chicken breast into strips and fry in a pan with olive oil.
2. Mix the roasted chicken, lettuce, dressing, and cheese in a bowl.
3. Eat it
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Roasted Cherry Tomatoes with Mint
Directions are for original
recipe
of 4 serving
1. PREPARATION: Finely chop mint.
2. Preheat oven to 425F.
3. Toss tomatoes with oil, salt, and pepper in a small baking pan and roast in middle of oven until skins just begin to split, 5 to 10 minutes.
4. Sprinkle tomatoes with mint.
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Red Bell Pepper and Hummus
Directions are for original
recipe
of 1 serving
1. Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
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Egg in a nest
Directions are for original
recipe
of 2 piece
1. Cut or tear a 2-inch hole out of the center of each slice of bread.
2. Melt the butter in a large nonstick frying pan over medium heat until foaming. Add the bread slices. Crack an egg into each bread hole, season with salt and pepper, and cook until the bottoms are golden brown, about 3 to 4 minutes. Using a flat spatula, flip and cook until the second side is golden brown, about 3 minutes more for runny yolks. Serve immediately.
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Mexican Casserole
Directions are for original
recipe
of 4 serving
1. Dice onion
2. Preheat oven to 375 degrees F (190 degrees C). Spray a 9-inch pie pan with non-stick cooking spray.
3. In a saucepan, cook refried beans and onions (to soften them) on medium-high heat for about 5 minutes.
4. Place one tortilla in the bottom of the greased pan. Spread about 1/3 cup of the bean mixture over it. Layer a few tablespoons of salsa over this. Then, place another tortilla over the salsa, and add more of the bean mixture. Follow the beans with a big handful of cheese, spreading evenly. repeat layers, spreading the ingredients evenly over the tortillas. On the top layer, make sure to use lots of salsa and cheese!
5. Bake until the cheese is melted, approximately 15 to 20 minutes.
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Healthy Caesar Salad
Directions are for original
recipe
of 1 serving
1. Spinach already comes in individual leaves, so you don't have to worry about ripping it apart in the morning when you're pressed for time.
2. Cook some chicken over the weekend and freeze it to increase the simplicity of preparing a lunchtime salad. To cook, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
3. Add chicken to the spinach before going to work.
4. In a separate container, mix the low-fat Caesar salad dressing with remaining olive oil.
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Egg in a Cup
Directions are for original
recipe
of 2 serving
1. Bring a pot of water to a boil. (Use enough water to just cover the eggs once their in your pot.) Add eggs, and cook for 3 minutes. The yolks need to be runny.
2. While the eggs cook, crush the crackers into two coffee mugs with the butter. When the eggs are done, remove from the water, and peel.
3. Place one soft-boiled egg into each cup. Mix into the crackers, and season with salt and pepper.
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Apple
Directions are for original
recipe
of 1 apple
1. Simply wash and enjoy, or core and slice the apple for easier eating.
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Egg in a Basket
Directions are for original
recipe
of 2 slice
1. Using a biscuit cutter or a glass, cut a hole in the center of each slices of bread.
2. Melt the butter in a non stick skillet over medium low heat, add the slices of bread (with the hole in the center) and crack an egg right in the center.
3. Season the egg lightly with salt and pepper and let it cook for 1 to 2 minutes on each side. Make sure you also add the pieces of the bread that you have cut out, place them in the skillet along with the eggs in a basket and cook that for the same amount of time.
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Grilled Cheese with Tomato, Peppers and Basil
Directions are for original
recipe
of 4 serving
1. Slice tomato, thinly slice and remove seeds from pepper.
2. Butter one side of each slice of bread, and place 4 of the slices butter-side down on a griddle over medium heat.
3. On each piece of bread, place one slice of cheese, 1 slice of tomato, and a few slices of serrano pepper. Sprinkle dried basil and salt and pepper to taste. Top each sandwich with a slice of buttered bread, butter-side up.
4. Grill sandwiches until golden brown, about 2 to 3 minutes each side.
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Zucchini & Hummus
Directions are for original
recipe
of 1 serving
1. Slice zucchini into rounds and serve with hummus.
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Oat bran and cinnamon
Directions are for original
recipe
of 1 cup
1. Cook oat bran in water in microwave for 3 minutes. Let cool for 2-3 minutes, it will be hot! Add cinnamon on top to taste when cooked.
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Basic chicken quesadilla
Directions are for original
recipe
of 4 quesadilla
1. For a much quicker recipe, cook the chicken beforehand if possible, and shred it. Combine the cheeses in a medium bowl.
2. Heat a large frying pan over medium heat until hot, about 3 minutes. Place a tortilla in the pan and sprinkle with half of the chicken, half of the cilantro, and and half of the cheese mixture. Top with a second tortilla and cook until the underside of the bottom tortilla is golden brown in several spots and half of the cheese is melted, about 3 minutes. Using a spatula, carefully flip the quesadilla over and cook until the underside of the second tortilla is crisp and golden brown in several spots and all of the cheese is melted, about 2 to 3 minutes more.
3. Slide the quesadilla from the pan onto a cutting board and cut into wedges. Repeat with the remaining ingredients to make a second quesadilla. Serve topped with guacamole, salsa, and sour cream, if desired.
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