Here are a few weeks of meal ideas to get you going on the right track.
Be creative. Use lean meats and lots of bright colorful veggies. I grill most of my meat and a lot of my vegetables. It's also a good idea to get used to your salads with just a splash of olive & vinegar, or even no dressing. I have actually started eating my salads with no dressing at all and love it.
Monday
Breakfast
1 egg, 2 egg whites – scrambled w/ PAM
½ c Oatmeal, ½ c sugar-free Cashew Milk
Lunch
Salad – Romaine Lettuce, Cabbage, Red Bell Pepper, Green Bell Pepper, Celery, Carrots
Dressing – Olive Oil and Red Wine Vinegar
4 oz can Tuna
Dinner
4 oz Grilled Chicken, rubbed with spices
Fresh Spinach sautéed with Red Bell Pepper and Pine Nuts in Olive Oil
½ c Whole Wheat Pasta
Snack
½ c Low Fat Cottage Cheese
Tuesday
Breakfast
½ c Kashi Go Lean Crunch
½ c Skim Milk
Lunch
Whole Wheat Tortilla Wrap
4 oz Grilled Chicken
Romaine Lettuce, Carrots, Yellow & Red Bell Pepper, Onion
Dressing – Olive Oil and Red Wine Vinegar
Dinner
10-12 med Shrimp sautéed in Olive Oil
2 c Broccoli
½ c Whole Wheat Pasta
Snack
6 oz Fat Free Greek Yogurt (Yoplait Greek 100)
Wednesday
Breakfast
1 egg, 2 egg whites – scrambled w/ PAM
½ c Oatmeal, ½ c sugar-free Cashew Milk
Lunch
Salad – Romaine Lettuce, Cabbage, Red Bell Pepper, Green Bell Pepper, Celery, Carrots
Dressing – Olive Oil and Red Wine Vinegar
4 oz can Tuna
Dinner
4 oz Grilled Lean Steak
Sweet Potato and Onions sautéed in Peanut Oil
Green Beans
Snack
½ Grapefruit
Thursday
Breakfast
½ c Kashi Go Lean Crunch
½ c Skim Milk
Lunch
Whole Wheat Tortilla Wrap
4 oz Grilled Lean Steak, sliced
Romaine Lettuce, Carrots, Red Bell Pepper
Dressing – 1 T Plain Fat Free Greek Yogurt
Dinner
4 oz Pork Tenderloin, grilled
Yellow Squash and Onions sautéed on Olive Oil
½ c Quinoa cooked with chicken broth
Snack
½ c Low-fat Cottage Cheese
Friday
Breakfast
1 Boiled Egg
½ c Oatmeal, ½ c sugar-free Cashew Milk, 2 T Whey Protein Powder Vanilla Flavor
Lunch
½ c Quinoa, 3 oz Grilled Chicken and 1 T Sundried Tomatoes
Dressing: ½ T Oil from Sundried Tomatoes
Dinner
10-12 med Shrimp sautéed in Olive Oil
2 c Broccoli
Snack
6 oz Fat Free Greek Yogurt
Saturday
Breakfast
½ c Kashi Go Lean Crunch
½ c Skim Milk
Lunch
1 c Low Fat Cottage Cheese
1 Boiled Egg
Dinner
4 oz Grilled Hamburger
Salad – Romaine Lettuce; Cabbage; Red, Yellow & Green Bell Pepper; Carrots; Celery; Onion
Dressing – Olive Oil and Red Wine Vinegar
½ c Whole Wheat Pasta
Snack
½ Grapefruit
Sunday
Breakfast
1 egg, 2 egg whites – scrambled w/ PAM
½ c Oatmeal, ½ c sugar-free Cashew Milk
Lunch
Egg Salad Sandwich:
1 Boiled Egg
Chopped Celery, Carrots & Onions
1 T Light Mayo
Whole Wheat Tortilla Wrap
Dinner
4 oz Grilled Chicken
Yellow Squash, Carrots and Onions sautéed in Olive Oil
Snack
½ c Low-fat Cottage Cheese
Monday
Breakfast
1 egg, 2 egg whites – scrambled w/ PAM
½ c Oatmeal, ½ c sugar-free Cashew Milk
Lunch
Salad: Romaine Lettuce, Cabbage, Spinach Leaves, Red & Orange Bell Pepper, Carrots, Celery, Mushrooms
3 oz Carving Board Ham
Dressing: Olive Oil & Red Wine Vinegar
Mid-Day Snack
Apple
Dinner
Steak Wrap:
Thin, lean steak, quick fried in non-stick skillet w/Onions
1 T Light Mayo
Romaine Lettuce & Spinach Leaves
Whole Wheat Tortilla Wrap
Snack
6 oz Fat Free Greek Yogurt
Tuesday
Breakfast
1 egg, 2 egg whites – scrambled w/light PAM
½ c Oatmeal, ½ c sugar-free Cashew Milk
Lunch
Homemade Chicken Veggie Noodle Soup w/Whole Wheat Noodles
Dinner
Asian Pork Stir Fry: 4 oz Lean Boneless Pork Chop, cut in strips
Onions, Celery, Red Bell Pepper, Mushrooms, Bean Sprouts, Snow Peas, Carrots, Water Chestnuts, and slivered almonds sautéed in Peanut Oil
½ c Brown Rice
Snack
Fat Free Greek Yogurt
Breakfast
½ c Kashi Go Lean Crunch
½ c Skim Milk
Snack
½ Grapefruit
Lunch
3 oz Roast Chicken
Romaine Lettuce, Cabbage, Onion, Orange Bell Pepper
Dressing: Olive Oil & Red Wine Vinegar
Whole Wheat Tortilla Wrap
Dinner
4 oz Grilled Lean Boneless Pork Chop
Grilled Eggplant and Onions
½ c Quinoa
Snack
½ Asian Pear
Thursday
Breakfast
1 Boiled Egg
½ c Oatmeal, ½c sugar-free Cashew Milk, 2 T Whey Protein Powder Vanilla Flavor
Lunch
Salad: Romaine Lettuce, Cabbage, Orange Bell Pepper, Onion, Cucumber
Dressing: Olive Oil & Red Wine Vinegar
4 oz Can Tuna
Dinner
4 oz Roast Chicken
Cooked with ½ c Carrots, ¼ c Celery, and 2 baby golden potatoes cooked in chicken broth
Snack
½ Grapefruit
Friday
Breakfast
1 egg, 2 egg whites – scrambled w/ PAM
½ c Oatmeal, ½ c sugar-free Cashew Milk
Lunch
3 oz Roast Chicken
Romaine Lettuce, Cabbage, Onion, Orange Bell Pepper
Dressing: Olive Oil & Red Wine Vinegar
Whole Wheat Tortilla Wrap
Dinner
10-12 med Shrimp sautéed in Olive Oil
2 c Broccoli
½ c Whole Wheat Pasta
Snack
6 oz Fat Free Greek Yogurt
Saturday
Breakfast
½ c Kashi Go Lean Crunch
½ c Fat Free Greek Yogurt, Vanilla Flavor
Lunch
Chicken Salad Wrap:
4 oz Grilled Chicken, chopped
Red, Yellow & Green Peppers, chopped
Cabbage, shredded
1 T. Plain Fat Free Greek Yogurt
Whole Wheat Tortilla
Dinner
Ground Chicken, Prego Traditional Sauce, Onions, Bell Peppers, 1 T Olive Oil
Whole Wheat Spaghetti
Snack
½ Grapefruit
Sunday
Breakfast
1 Boiled Egg
½ c Oatmeal, ½ c sugar-free Cashew Milk
Lunch
Sweet Chicken Salad: 3 oz Grilled Chicken, chopped
1 T Fat Free Greek
Yogurt, Vanilla
½ Apple, chopped
2 T Onion, chopped
Serve on Romaine
Lettuce & Spinach Leaves
Dinner
Grilled Hamburger
Patty
Roasted
Cauliflower & Onion, lightly sprinkled w/Parmesan Cheese
Snack
1 c Sugar Free
Cashew Milk
½ Banana
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