30 day meal plans

8/12/2019 30 Day Meal Plans

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Even if you have little time to cook, a buzzing social life, or a weakness for ice cream, this meal plan can help you

lose weight fast. With 1,500 balanced calories per day, it'll fill you up and fuel your active lifestyle. The best part?

All you need to do is follow the plan. And you don't have to count a single calorie to meet your weight loss goal,

because we've done the calorie counting for you.

Tip:If you find yourself getting hungry, hit the produce aisle. Think outside the celery stick: fresh veggies come in

all colors, flavors, and crunch levels. Better yet, they fill you up without packing on pounds.

DAY 1

Breakfast3 Scrambled Eggs

1 large grapefruit

Snack

25 almonds

LunchTurkey Wrap

1 apple

Snack1 piece of string cheese

Dinner

Spicy Chicken and Pasta

Side salad and 2 Tbsp olive oil/vinegar dressing

DAY 2

Breakfast2 Tbsp of peanut butter with 1 piece of toast

1 banana

Snack2 small boxes of raisins

LunchLeftover Spicy Chicken and Pasta

Snack0% fat Greek yogurt

Dinner

Miso Salmon

2 cups of broccoli

DAY 3

Breakfast

Lean Eggs and Ham

1 large grapefruit

Snack25 almonds

LunchBlack Bean and Cheese Burrito

1 apple

Snack

1 piece of string cheeseDinner

Veggie Burger and bun

Salad with 4 Tbsp olive oil/vinegar dressing

1 serving of sweet potato fries


2/28

DAY 4

BreakfastBerry Wafflewich

0% fat Greek yogurt

Snack15 snap peas

2 Tbsp of hummus

LunchGobbleguac Sandwich

1 apple

Snack1 banana

1 piece of string cheese

Dinner

Steamed Snapper with Pesto

1 cup of brown rice

2 cups of broccoli

DAY 5

BreakfastLoaded Vegetable Omelet

1 banana

Snack


LunchTurkey Wrap

1 apple

Snack10 cherry tomatoes

2 Tbsp of hummus

DinnerQuick Lemon Chicken with Rice

2 cups of broccoli

Snack

1 Sugar-Free Fudgsicle

DAY 6


1 banana

Snack15 baby carrots

2 Tbsp of hummus

LunchEat Out


Dinner

Penne with Chicken Marengo

2 cups of broccoli


3/28

DAY 7

Breakfast3 Scrambled Eggs

1 large grapefruit

Snack25 almonds

LunchLeftover Penne with Chicken Marengo

2 cups of broccoli


0% fat Greek yogurt

DinnerThai Beef Lettuce Wraps

2 cups of snow peas

Snack

1 Skinny Cow ice cream sandwich

DAY 8


1 banana


0% fat Greek yogurt

LunchThe I-Am-Not-Eating-Salad Salad

1 apple


1 Luna Bar

Dinner

Tofu Stir-Fry

2 cups of broccoli

1 cup of brown rice

DAY 9

Breakfast

3 Scrambled Eggs

1 large grapefruit


25 almonds

LunchLeftover Tofu Stir-Fry

1 cup of brown rice

Snack1 banana


Dinner

Quick Lemon Chicken with Rice

2 cups of broccoli


4/28

DAY 10

BreakfastGiant Omelet Scramble

1 banana


LunchTurkey Wrap

1 apple

Snack1 Lrabar

Dinner

Grilled Cilantro-Lime Chicken

1 cup of brown rice

2 cups of broccoli

DAY 11


1 large grapefruitSnack0% fat Greek yogurt

1 banana

LunchTurkey Wrap

1 apple


2 Tbsp of hummus

Dinner


2 cups of broccoli

1 cup of brown rice

DAY 12

BreakfastLean Eggs and Ham

1 medium grapefruit


25 almonds

LunchMediterranean Hummus Wrap

1 apple

Snack

Smart Balance Light Butter Popcorn, mini bagDinnerPenne with Chicken Marengo

2 cups of broccoli

Snack

30 baby carrots


5/28

DAY 13

BreakfastDon't-Get-Fat French Toast

1 large grapefruit




1 apple


2 Tbsp of hummus

Dinner

Miso Salmon


DAY 14


1 large grapefruit

SnackSmart Balance Light Butter Popcorn, mini bag


1 apple


DinnerWhole Wheat Pasta with Vegetables

2 cups of broccoli

Snack


DAY 15


1 large grapefruit


LunchLeftover Whole Wheat Pasta with Vegetables

1 apple

Snack25 almonds

Dinner

Tofu Stir-Fry

1 cup of brown rice

DAY 16

BreakfastBelly-Stuffing Peanut Butter Oatmeal

1 large grapefruit

Snack



6/28

LunchLeftover Tofu Stir-Fry

1 cup of brown rice


Dinner

Chicken Spinach Parm2 cups of broccoli


DAY 17

BreakfastLean Eggs and Ham

1 large grapefruit


1 banana



Dinner


1 cup of brown rice

2 cups of broccoli

DAY 18


Snack1 banana

2 small boxes of raisins


1 apple


2 Tbsp of hummus


Dinner

Miso Salmon


DAY 19

Breakfast

2 Tbsp of peanut butter with 1 piece of whole-grain toast1 large grapefruit

Snack25 almonds


1 apple



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Dinner

Eat Out

DAY 20


1 bananaSnack1 Luna Bar


1 apple

Snack


Dinner

Grilled Cilantro-Lime Chicken


Snack

1 sugar-free Fudgsicle

DAY 21


1 banana

Snack1 Luna Bar


1 apple

Snack


DinnerWhole Wheat Pasta with Vegetables

Salad with 2 Tbsp olive oil/vinegar dressingSnack


DAY 22


1 large grapefruit


Lunch

Leftover Whole Wheat Pasta with Vegetables

1 apple

Snack25 almonds

Dinner

Miso Salmon

1 cup of brown rice


8/28

DAY 23

BreakfastBerry Wafflewich

1 large grapefruit


30 baby carrots


1 apple


DinnerTofu Stir-fry

2 cups of broccoli

1/2 cup of brown rice

Snack


DAY 24

BreakfastBelly-Stuffing Peanut Butter Oatmeal

1 large grapefruit


LunchLeftover Tofu Stir-fry

2 cups of broccoli

Snack25 almonds

30 baby carrots

DinnerChicken Spinach Parm

1/2 cup of brown riceSnack


DAY 25


0% fat Greek yogurt

Snack

1 Luna Bar

Lunch

Black Bean and Cheese Burrito

1 apple

DinnerVeggie Burger and bun


1 serving of sweet potato fries

Snack



9/28

DAY 26

Breakfast2 Tbsp of peanut butter with 1 piece of whole-grain toast

1 large grapefruit


2 Tbsp of hummus



25 almonds

Dinner

Eat Out

DAY 27


1 large grapefruit


LunchEat Out

SnackSmart Balance Light Butter Popcorn, mini bag

DinnerSteamed Snapper with Pesto

2 cups of broccoli


Snack

1 sugar-free Fudgsicle

Day 28


1 banana

Snack1 Luna Bar


1 apple

Snack


Dinner

Whole Wheat Pasta with Vegetables


Snack1 Skinny Cow ice cream sandwich

Day 29


0% fat Greek yogurt

Snack25 almonds


10/28

Lunchv The I-Am-Not-Eating-Salad Salad

1 apple

DinnerPenne with Chicken Marengo

2 cups of broccoli

Snack

2 pieces of string cheese

Recipes for 30-Day Menu Plan

Mediterranean Hummus Wrap

Ingredients

Serves:2

Prep: 10min |Cook: 0min |Total: 10min

1 9" round spinach pita wrap1/2_ _9~ round s

1/4 C roasted red pepper hummus1/8_C_roasted re

1/2 C zucchini strips, sliced lengthwise1/4_C_zucchini s

1 tbsp sliced, pitted Kalamata, black, or green olives1/2_tbsp_sliced,

1/4 C shredded carrots1/8_C_shredded

4 thin tomato slices4/2_ _thin tomato

1/2 C shredded reduced-fat mild cheddar1/4_C_shredded

1/2 C shredded lettuce1/4_C_shredded

Directions

1.

Spread hummus on the lower third of the wrap. Layer zucchini, olives, carrot, tomato, cheese, and lettuce in thecenter of the wrap. Roll the wrap from the bottom toward the center. Fold the sides in, then roll the entire sandwich

into a neat pocket. Cut wrap in half on an angle.

Nutritional Factsper serving

CALORIES 240.5 CAL

FAT 11.1 G

SATURATED FAT 4.1 G

CHOLESTEROL 20 MG

SODIUM 528.4 MG

CARBOHYDRATES 25.4 G

TOTAL SUGARS 2.3 G

DIETARY FIBER 3.8 GPROTEIN 13.4 G

Whole Wheat Pasta With Vegetables

Ingredients

Serves:4


6 ounces whole wheat spaghetti6/4_ounces_w h


11/28

2 tablespoons canola oil6/4_teaspoons_c

1 clove garlic, chopped1/4_ _clove garli

1 cup thinly sliced carrots (2 medium)48/4_teaspoons

1 cup thinly sliced onions (1 medium)48/4_teaspoons

1 cup frozen baby peas, rinsed and drained48/4_teaspoons

1 cup frozen artichoke hearts, thawed48/4_teaspoons

1/4 cup reduced-sodium vegetable broth48/16_teaspoon

1/2 cup slivered fresh basil48/8_teaspoons

1/4 cup grated parmesan or romano cheese48/16_teaspoon

freshly ground black pepper0/0_ _freshly gro

Directions

1.

Prepare the pasta al dente according to package directions for. Reserve 1/2 cup of the cooking water before draining.2.

Heat the oil in a deep, wide nonstick skillet over medium-high heat for 1 minute. Add the garlic, carrots, and onions.

Cook, stirring frequently, for 5 minutes or until the vegetables start to soften. Add the peas and artichokes. Cook,

stirring frequently, for 2 minutes, just until heated. Add the broth. Keep warm over low heat.

3.

Add the pasta and the basil to the skillet and toss to combine. Add some of the reserved pasta water to moisten if

necessary. Allow to sit for 1 minute so flavors will blend. Add the cheese and toss. Serve right away. Season with

pepper at the table.


CALORIES 302.3 CAL

FAT 9.4 G

SATURATED FAT 1.6 G

CHOLESTEROL 4.4 MG

SODIUM 134.6 MG


TOTAL SUGARS 6.1 G

DIETARY FIBER 10.3 G

PROTEIN 11.8 G

Steamed Snapper With Pesto

Ingredients

Serves:4


6 cups baby spinach288/4_teaspoons

1 red bell pepper, thinly sliced1/4_ _red bell pe

4 snapper fillets (6 ounces each)4/4_ _snapper f ill

1/2 teaspoon salt1/8_teaspoons_

1/4 teaspoon freshly ground black pepper1/16_teaspoons


12/28

4 tablespoons pesto12/4_teaspoons

Directions

1.

Preheat the oven to 450F. Coat one side of four 12" x 20" sheets of foil with cooking spray.

2.

Top half of each foil sheet with 1 1/2 cups of the spinach, 1/4 of the pepper, and 1 snapper fillet. Sprinkle with the

salt and black pepper. Fold the other half of each foil sheet over the filling and crimp the edges to make a tight seal.3.

Arrange the packets on a large baking sheet. Bake for 10 to 12 minutes or until the packets are puffed. Transfer each

packet to a serving plate. Carefully slit the top of each to allow the steam to escape. After a minute, peel back the

foil to reveal the fish. Check to make sure the fish flakes easily when tested with a fork. Top each serving with 1

tablespoon of the pesto before serving.


CALORIES 264.7 CAL

FAT 9.5 G

SATURATED FAT 1.6 G

CHOLESTEROL 64.4 MG

SODIUM 581.5 MG

CARBOHYDRATES 6.7 G

TOTAL SUGARS 1.4 G

DIETARY FIBER 2.9 G

PROTEIN 37.4 G

Belly- Stuffing Peanut Butter Oatmeal

Ingredients

Serves:6


2 C old fashioned oats

2/6_C_old fashio

2 tsp cinnamon2/6_tsp_cinnamo

2 eggs2/6_ _eggs_376

2 C vanilla soy milk2/6_C_vanilla so

1 C water1/6_C_w ater_79

4 tbsp natural peanut butter4/6_tbsp_natural

2 tbsp agave syrup2/6_tbsp_agave

Directions

1.

Whip it up Preheat oven to 375 degrees F. Coat an 8 x 8-inch baking dish with cooking spray. In a large bowl,combine 2 cups of old fashioned oats and 2 teaspoons of cinnamon. In a medium bowl, beat 2 eggs and add 2 cups

of vanilla soy milk, a cup of water, and 4 tablespoons of natural peanut butter. Add to the oats, pour mixture into

dish, and bake for 20 minutes. Drizzle with 2 tablespoons agave syrup.


CALORIES 243.6 CAL

FAT 9.3 G

SATURATED FAT 1.3 G


13/28

CHOLESTEROL 70.5 MG

SODIUM 104.3 MG


TOTAL SUGARS 9.2 G

DIETARY FIBER 3.9 G

PROTEIN 10.4 G

Loaded Vegetable Omelet

Ingredients

Serves:1


3 eggs, well beaten3/1_ _eggs, w ell

2 tablespoons chopped green bell pepper2/1_ tablespoons

2 tablespoons chopped tomato, seeded2/1_ tablespoons

2 tablespoons presliced fresh mushrooms 2/1_ tablespoons

salt and black pepper to taste0/0_ _salt and bl

Directions

1.

Heat a large skillet coated with olive oil cooking spray over medium heat.

2.

Add the eggs, allowing them to cover the bottom of the pan.

3.

Cook for 3 minutes, or until the bottom begins to set.

4.

When nearly cooked, top one half of the omelet with the bell peppers, tomato, mushrooms, zucchini, salt, and black

pepper.

5.Carefully fold the remaining half over the filling and cook for 2 minutes, or until cooked through.


CALORIES 224.5 CAL

FAT 15 G

SATURATED FAT 4.7 G

CHOLESTEROL 634.5 MG

SODIUM 502.9 MG

CARBOHYDRATES 3.3 G

TOTAL SUGARS 2.3 G

DIETARY FIBER 0.7 G

PROTEIN 19.5 G

Turkey Wrap

Ingredients

Serves:1


1 whole wheat flour tortilla1/1_ _whole w h


14/28


15/28

Serves:4


8 ounces penne8/4_ounces_pen

1/2 cup dry-packed sun-dried tomatoes48/8_teaspoons

1/2 pound boneless, skinless chicken breasts, cut into 1/2" cubes 16/8_ounce_bon

1 tablespoon all-purpose flour3/4_teaspoons_a

1/2 teaspoon dried thyme1/8_teaspoons_d

1/4 teaspoon ground black pepper1/16_teaspoons

1 tablespoon olive oil3/4_teaspoons_o

3 cups sliced mushrooms144/4_teaspoon

1/2 cup chicken broth48/8_teaspoons

1 can (15 ounces) crushed tomatoes in puree1/4_can_(15 oun

1/2 cup orange juice48/8_teaspoons

1 teaspoon grated orange zest1/4_teaspoons_g

1 teaspoon brown sugar1/4_teaspoons_b

1/8 teaspoon salt1/32_teaspoons

Directions

1.

Bring a large pot of water to a boil. Cook the pasta according to package directions until al dente. Drain in a

colander and transfer to a warmed serving bowl.

2.

Meanwhile, in a small bowl, cover the sun-dried tomatoes with boiling water and soak for 5 minutes. When

softened, drain and chop coarsely. Set aside.3.

Toss the chicken with the flour, thyme, and pepper. In a large, heavy skillet, heat the oil over high heat until hot but

not smoking. Add the chicken and cook, stirring occasionally, for 2 to 3 minutes, or until golden brown. Add the

mushrooms and 2 tablespoons of the broth. Cook, stirring occasionally, for 2 to 3 minutes, or until the mushrooms

are barely softened and have begun to release their juices.

4.

Add the crushed tomatoes (with puree), orange juice, orange zest, sugar, salt, the sun-dried tomatoes, and the

remaining broth. Bring to a boil, scraping the bottom of the pan with a wooden spoon to release the browned bits.

Reduce the heat to medium-low and simmer for 8 minutes, or until the sauce is thickened and the flavors are

blended.

5.

Pour the mixture over the pasta and toss to coat well.

Nutritional Factsper servingCALORIES 389.9 CAL

FAT 5.8 G

SATURATED FAT 1 G

CHOLESTEROL 32.9 MG

SODIUM 513.8 MG


TOTAL SUGARS 9.5 G


16/28

DIETARY FIBER 5.4 G

PROTEIN 25.7 G

Don't- Get- Fat French Toast

Ingredients

Serves:

4


1 large egg plus 1 large egg white1/4_ _large egg p

3/4 C canned fat-free evaporated milk3/16_C_canned f

1 tsp vanilla extract1/4_tsp_vanilla e

8 slices Pepperidge Farm Raisin Cinnamon Swirl bread8/4_ _slices Pep

1 tsp confectioners' sugar1/4_tsp_confecti

Directions

1.

In a wide dish, beat the egg and egg white with a fork until smooth. Stir in milk and vanilla.

2.Set a griddle or large skillet over medium-high heat until hot (about 2 minutes). Remove pan from heat and coat

with cooking spray; turn heat to medium and return pan to burner.

3.

Dip the bread into the egg mixture to saturate. Lift out, letting excess drip off before placing on griddle. Cook until

browned and cooked through (1 to 2 minutes per side). Transfer to plates. Dust with sifted confectioner's sugar.


CALORIES 224.6 CAL

FAT 4.3 G

SATURATED FAT 0.5 G

CHOLESTEROL 54.8 MG

SODIUM 296.3 MG


TOTAL SUGARS 18.3 G

DIETARY FIBER 2 G

PROTEIN 12.1 G

Chicken Spinach Parm

Ingredients

Serves:1


1 tbsp olive oil1/1_tbsp_olive oil

1 boneless, skinless chicken breast 1/1_ _boneless,

1 tbsp italian seasoned bread crumbs1/1_tbsp_italian

1 tsp grated parmesan1/1_tsp_grated p

1/4 cup marinara48/4_teaspoons

1 small clove garlic, crushed1/1_ _small clove


17/28

3 handfuls baby spinach leaves3/1_ _handfuls b

Salt and pepper to taste0/0_ _Salt and p

Directions1.

Heat the oil in a nonstick skillet over medium heat. As the oil is heating, pound the chicken to 1/4 inch thickness,

then sprinkle with bread crumbs, cheese, salt, and pepper, pressing so the crumbs stick. Place in the pan with thegarlic and saute for 2 to 3 minutes per side. Top with hot marinara. Add the spinach, turning frequently with tongs

until it wilts (about 6 minutes).


CALORIES 366 CAL

FAT 17.4 G

SATURATED FAT 2.9 G

CHOLESTEROL 70 MG

SODIUM 806.3 MG

CARBOHYDRATES 21 G

TOTAL SUGARS 6 G

DIETARY FIBER 4.1 GPROTEIN 32.1 G

Spicy Chicken And Pasta

Ingredients

Serves:2


4 1/2 oz angel hair pasta, uncooked9/4_oz_angel hai

1 tbsp olive oil1/2_tbsp_olive oil

1/4 C finely chopped onion1/8_C_finely cho

1/2 tsp flour 1/4_tsp_flour_38

1 tbsp water1/2_tbsp_water

1/2 lb chicken breast tenders1/4_lb_chicken b

2 tsp chili powder2/2_tsp_chili po

1/2 C spaghetti sauce1/4_C_spaghetti

Directions

1.

Cook the pasta according to the package directions; drain. Heat the olive oil in a nonstick skillet. Brown the onion

over medium high heat for about 1 minute. Mix the flour and the water. Add the chicken, chili powder, sauce, and

flour mixture to the skillet. Simmer, uncovered, for 10 minutes. Serve over the pasta.


CALORIES 464.3 CAL

FAT 10.3 G

SATURATED FAT 1.3 G

CHOLESTEROL 66.7 MG

SODIUM 375.7 MG



18/28

TOTAL SUGARS 8.8 G

DIETARY FIBER 2.6 G

PROTEIN 35.4 G

Miso Salmon

Ingredients

Serves:4


3 tbsp white miso3/4_tbsp_white

1 tbsp mirin1/4_tbsp_mirin_1

8 tsp low-sodium soy sauce8/4_tsp_low -sod

1 tsp peanut or canola oil1/4_tsp_peanut

4 6 oz salmon fillets, about 1 1/4 inches thick4/4_ _6 oz salmo

1 tsp toasted sesame seeds1/4_tsp_toasted

1 scallion, green part only, thinly sliced1/4_ _scallion, gr

Directions1.

Preheat oven to 400 degrees F.

2.

Whisk miso, mirin, and soy sauce in a small bowl until well blended.

3.

Add oil to a large nonstick, ovenproof skillet over medium-high heat. Add salmon, skin side up, and cook until

lightly browned, 2 to 3 minutes.

4.

Flip fish over and place skillet in oven; roast until salmon reaches desired degree of doneness, 6 to 8 minutes.

5.

Brush salmon with miso mixture; sprinkle with sesame seeds and scallion and serve.Recipe Notes

Dashi It's pretty much the chicken bouillon of Japan. Made from dried fish flakes and seaweed, dashi is what gives

miso soup its signature subtle fish flavor and light amber color. Dashi comes in three forms, all of which can be used

to whip up instant miso: powdered, liquid concentrate, and stuffed in a handy packet like the one used in the recipe

above.


CALORIES 365 CAL

FAT 16.1 G

SATURATED FAT 2.4 G


SODIUM 931.5 MG

CARBOHYDRATES 5.7 GTOTAL SUGARS 2 G

DIETARY FIBER 0.8 G

PROTEIN 45.5 G

Lean Eggs And Ham

Ingredients


19/28

Serves:1


2 eggs2/1_ _eggs_376

1 slice canadian bacon, diced1/1_slice_canadi

1 slice tomato, chopped 1/1_slice_tomato,

Directions

1.

Stir 2 eggs with a fork until white and yolk are well blended. Add the remaining ingredients. Nuke for 2 minutes and

30 seconds or until the eggs are firmly set.


CALORIES 216.4 CAL

FAT 12.8 G

SATURATED FAT 4.1 G


SODIUM 710.4 MG

CARBOHYDRATES 2.9 GTOTAL SUGARS 2.3 G

DIETARY FIBER 0.3 G

PROTEIN 22.3 G

Giant Omelet Scramble

Ingredients

Serves:1


1 egg1/1_ _egg_288_8

5 egg whites

5/1_ _egg w hites

3 tablespoons instant potato flakes9/1_teaspoons_i

3 tablespoons water9/1_teaspoons_

1 tablespoon finely chopped onion3/1_teaspoons_f

pinch of ground black pepper0/0_ _pinch of gr

1/2 small tomato, seeded, chopped, and drained of excess juice1/2_ _small tomat

1 heaping tablespoon low-fat feta cheese crumbles1/1_ _heaping ta

Directions

1.

In a bowl, whisk together the egg, egg whites, potato flakes, and water.2.

Coat a skillet with cooking spray and heat over medium heat. Add the onion and pepper. Cook for 1 minute. Reduce

the heat to medium-low.

3.

Add the tomato to the egg mixture. Pour into the skillet. Lightly stir until the egg mixture begins to set.

4.

Cook without stirring for 2 minutes, or until the eggs start to look firm. Using a spatula, flip the omelet.

5.

Add the cheese and fold the omelet in half. Cook for 30 seconds. Flip and cook for 30 seconds longer.


20/28

Serving Suggestions

Pair the omelet with a slice of whole grain toast lightly coated with a little fat-free pump-spray butter. If you're

looking to increase stamina or replenish glycogen stores, the toast will help boost the carbs slightly.


CALORIES 220.6 CAL

FAT 6.3 G

SATURATED FAT 2.2 G


SODIUM 479.6 MG


TOTAL SUGARS 3.9 G

DIETARY FIBER 1.5 G

PROTEIN 27.7 G

The I- Am- Not- Eating- Salad Salad

Ingredients

Serves:1


2 ounces grilled chicken2/1_ounces_grill

1 cup romaine lettuce48/1_teaspoons

1 tomato, chopped1/1_ _tomato, ch

1 small green bell pepper, chopped1/1_ _small gree

1 medium carrot, chopped1/1_ _medium ca

3 tablespoons italian 94% fat-free italian dressing9/1_teaspoons_it

1 tablespoon grated Parmesan cheese3/1_teaspoons_g

1 tablespoon ground flaxseed3/1_teaspoons_g

Directions

1.

Chop the chicken into small pieces. Mix all the ingredients together, and store in the fridge. Eat on multigrain bread

or by itself.


CALORIES 232.6 CAL

FAT 7 G

SATURATED FAT 1.4 G

CHOLESTEROL 48.3 MG

SODIUM 1104.5 MG


TOTAL SUGARS 13.6 G

DIETARY FIBER 8.4 G

PROTEIN 21.4 G

Berry Wafflewich

Ingredients


21/28

Serves:1


1 whole wheat toaster waffle1/1_ _w hole w h

1/2 tbsp peanut butter1/2_tbsp_peanut

1/4 C slightly crushed blueberries, blackberries, or raspberries 1/4_C_slightly cr

Directions

1.

Prepare the waffle according to the package directions. Spread the peanut butter on the waffle. Cup the waffle in

your hand, add the berries, then squeeze lightly. Think of it as a berry breakfast taco.


CALORIES 170.6 CAL

FAT 8.6 G

SATURATED FAT 1.7 G

CHOLESTEROL 37.2 MG

SODIUM 162.1 MG


TOTAL SUGARS 4.3 G

DIETARY FIBER 3.5 G

PROTEIN 5.7 G

Sweet Potato Fries

Ingredients

Serves:6


4 sweet potatoes, peeled and cut into 1/4"-thick sticks4/6_ _sw eet pot

1 tablespoon extra-virgin olive oil3/6_teaspoons_

2 teaspoons jerk seasoning2/6_teaspoons_j

1/2 teaspoon salt1/12_teaspoons

Directions1.

Preheat the oven to 400F. Coat 2 baking sheets with cooking spray.

2.

Place the sweet potatoes on the prepared baking sheet. Drizzle with the oil and sprinkle with the jerk seasoning and

salt.

3.

Bake for 30 minutes, turning once, or until golden and tender. Serve immediately.

Nutritional Factsper servingCALORIES 114.1 CAL

FAT 2.3 G

SATURATED FAT 0.3 G

CHOLESTEROL 0 MG

SODIUM 225 MG


TOTAL SUGARS 4.7 G


22/28

DIETARY FIBER 2.7 G

PROTEIN 1.3 G

Thai Beef Lettuce Wraps

Ingredients

Serves:2


12 oz flank, skirt, or sirloin steak12/2_oz_flank, s

1 tbsp chili sauce (we like sriracha)1/2_tbsp_chili sa

1 jalapeno pepper, thinly sliced1/2_ _jalapeno p

2 tbsp fish sauce2/2_tbsp_fish sa

1/2 red onion, thinly sliced1/4_ _red onion,

Salt and pepper to taste0/0_ _Salt and p

2 limes, cut into wedges2/2_ _limes, cut i

1/2 cup chopped fresh cilantro48/4_teaspoons

1 carrot, peeled and grated1/2_ _carrot, pee

1 head Bibb lettuce, washed and dried, leaves separated1/2_ _head Bibb l

Directions

1.

Heat the grill or grill pan over high heat for at least 5 minutes. Season the steak with salt and pepper and toss it on.

Cook for about 4 minutes on each side, until it's firm but yielding to the touch. Let it rest for 5 minutes.

2.

Combine the chili sauce, fish sauce, and juice of one lime in a small saucepan over low heat.

3.Slice the steak thinly (if it's skirt or flank steak, be sure to cut against the grain) and drizzle half of the warm sauce

over it. Set out the jalapeno and onion slices, cilantro, carrot, lettuce, and remaining lime wedges and sauce. Use the

leaves like

4.

tortillas to wrap up the steak slices with the other ingredients. (Save some lime and sauce to use on your wrap as you

eat.)


CALORIES 290.2 CAL

FAT 8.3 G

SATURATED FAT 3 G

CHOLESTEROL 79.9 MG

SODIUM 1517.7 MGCARBOHYDRATES 14.2 G

TOTAL SUGARS 5.4 G

DIETARY FIBER 3.6 G

PROTEIN 40.4 G

Black Bean And Cheese Burrito

Ingredients


23/28

Serves:1


BURRITO:0/0_ _BURRITO:

1 8-inch flour tortilla1/1_ _8-inch flou

1/2 C black beans 1/2_C_black bea

1 oz low fat cheddar1/1_oz_low fat c

3 tbsp diced tomato3/1_tbsp_diced t

1 tbsp chopped cilantro1/1_tbsp_chopp

1 tbsp salsa1/1_tbsp_salsa_

Directions

1.

Roll beans, cheese, tomato, cilantro and salsa in tortilla.


CALORIES 306.5 CAL

FAT 6.5 G

SATURATED FAT 2.4 G

CHOLESTEROL 6 MG

SODIUM 689.6 MG


TOTAL SUGARS 2.8 G

DIETARY FIBER 8.1 G

PROTEIN 18.2 G

Grilled Cilantro- Lime Chicken

Ingredients

Serves:4

Prep: 10min |Cook: 10min |Total: 4hr 20min

1/2 cup fresh lime juice48/8_teaspoons

1/4 cup chopped fresh cilantro48/16_teaspoons

2 tablespoons olive oil6/4_teaspoons_

4 bone-in chicken breast halves (8 ounces each), skinned4/4_ _bone-in chi

salt0/0_ _salt_73_73

ground black pepper0/0_ _ground bla

lime wedges, for serving0/0_ _lime w edg

Directions1.

In a shallow baking dish, mix the lime juice, cilantro, and oil. Season the chicken to taste with salt and pepper. Add

the chicken to the lime mixture and turn to coat. Cover and marinate in the refrigerator, turning once or twice, for

about 4 hours.

2.


24/28

Heat a barbecue grill to medium-hot, or preheat the broiler and coat a broiler-pan rack with cooking spray. Grill or

broil the chicken, turning once, 10 to 12 minutes, or until a thermometer inserted in the thickest part registers 170 F

and the juices run clear. Serve with the lime wedges.


CALORIES 197.5 CAL

FAT 8.2 G

SATURATED FAT 1.3 G

CHOLESTEROL 68.4 MG

SODIUM 116.7 MG

CARBOHYDRATES 2.7 G

TOTAL SUGARS 0.5 G

DIETARY FIBER 0.2 G

PROTEIN 27.4 G

Quick Lemon Chicken with Rice

Ingredients

Serves:4


1 tablespoon olive oil3/4_teaspoons_o

1 pound boneless, skinless chicken breasts, cut into strips16/4_ounce_bon

2 cloves garlic, minced2/4_ _cloves garl

112 cup onion, chopped5376/4_teaspoo

1 carrot, grated1/4_ _carrot, gra

1 zest of lemon, grated1/4_ _zest of le

1 can (14 1/2 ounces) chicken broth1/4_can_(14 1/2

1 tablespoon parsley3/4_teaspoons_

2 tablespoons sliced black olives6/4_teaspoons_

2 cups quick-cooking white rice96/4_teaspoons

Directions1.

Warm the oil in a large skillet over medium-high heat. When hot, add the chicken and cook for 5 to 10 minutes, or

until no longer pink and the juices run clear. During the last few minutes of cooking, add the garlic and onion.

2.

When the chicken is done, stir in the carrot, lemon zest, broth, parsley, olives, and rice. Bring to a boil, then remove

from the heat, cover, and let stand for 5 minutes. Fluff with a fork before serving.


CALORIES 375.8 CAL

FAT 5.8 G

SATURATED FAT 0.9 G

CHOLESTEROL 65.8 MG

SODIUM 592.8 MG


TOTAL SUGARS 1.8 G


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DIETARY FIBER 2.4 G

PROTEIN 31.3 G

Tofu Stir- Fry

Ingredients

Serves:

6


2 tablespoons vegetable oil6/6_teaspoons_v

1 red bell pepper, cut into 1/8" strips1/6_ _red bell pe

1/4 pound mushrooms, sliced16/24_ounce_mu

2 blocks (12 ounces each) 5-spice flavored firm tofu, drained and cubed2/6_blocks_(12 o

1/4 bunch scallions, thinly sliced1/24_bunch_scal

1 teaspoon curry powder1/6_teaspoons_c

salt

0/0_ _salt_73_73

ground black pepper0/0_ _ground bla

1 tomato, finely chopped1/6_ _tomato, fin

1 tablespoon parsley, finely chopped3/6_teaspoons_

Directions1.

In a large saucepan, heat the oil over medium heat. Add the pepper and mushrooms, and cook for about 4 minutes,

or until tender, stirring occasionally. Increase the heat to high and cook for 2 minutes, stirring until any liquid in the

pan evaporates. Add the tofu, scallions, curry powder, and salt and pepper to taste. Reduce the heat to low, and cook

for about 4 minutes, or until heated through. Stir in the tomato and parsley.


CALORIES 137.7 CALFAT 9.5 G

SATURATED FAT 1.8 G

CHOLESTEROL 0 MG

SODIUM 41.6 MG

CARBOHYDRATES 5.5 G

TOTAL SUGARS 2.1 G

DIETARY FIBER 2 G

PROTEIN 10.4 G


26/28

Here's a menu for the first week of ourLose 20 Pounds Fast Diet.For the rest of the program, consume 1,200

calories a day plus calorie-free beverages as desired and take a multivitamin and a 400-milligram calcium

supplement daily.

Follow this meal plan in conjunction with our workout regimen,Lose 20 Pounds Fast!

Day 1:

Breakfast-free milk

Lunch

mustard, lettuce

-skim mozzarella string cheese

Dinner

d plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden

-free pudding cup

Day 2:

Breakfastfat-free milk

Lunch

Dinnerchicken: Brush 4 ounces boneless, skinless breast with barbecue sauce and grill

Day 3:Breakfast

k 1/2 cup quick-cooking oats with 3/4 cup fat-free milk; 1/2 apple, chopped; 1

teaspoon honey; and a pinch of cinnamon

Lunch

slivered almonds, 1 tablespoon light mayonnaise, and 1 tablespoon fat-free sour cream. Serve over lettuce.

Dinner

-free sour cream

1 low-fat frozen fudge bar

Day 4:

Breakfast-fat cheese, any

type. Microwave 30 seconds on High.

almonds

Lunch

slices, lettuce
http://www.goodhousekeeping.com/health/fitness/lose-20-poundshttp://www.goodhousekeeping.com/health/fitness/lose-20-poundshttp://www.goodhousekeeping.com/health/fitness/lose-20-poundshttp://www.goodhousekeeping.com/health/fitness/lose-weight-workout-oct04http://www.goodhousekeeping.com/health/fitness/lose-weight-workout-oct04http://www.goodhousekeeping.com/health/fitness/lose-weight-workout-oct04http://www.goodhousekeeping.com/health/fitness/lose-weight-workout-oct04http://www.goodhousekeeping.com/health/fitness/lose-20-pounds


27/28

Dinner

: Toss 1 1/4 cups coleslaw mix and 2 sliced green onions with 2 tablespoonsfat-free dressing

No more than 30 calories per 2 tablespoons of dressing

Day 5:

Breakfastcup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, 8 ounces fat-free milk

Lunch-free refried beans over 1 small whole wheat tortilla. Sprinkle on 1 ounce shredded

reduced-fat cheese. Top with salsa and another tortilla; microwave 45 seconds on High.

-fat cottage cheese topped with 1/2 cup mandarin orange sections

Dinner

to 3 cups salad greens with 2 tablespoonsfat-free dressing-free frozen yogurt topped with 1 cup berries

No more than 30 calories per 2 tablespoons of dressing

Day 6:

Breakfasteanut butter and topped with 1/2 sliced banana

-free milk

Lunch-packed light tuna, 1 tablespoon light mayonnaise, mustard,

and cucumber and onion slices

ounces light yogurt mixed with 1/2 banana

Dinner

salsa; and 1/4 cup canned kidney beans. Heat through.

pple

Day 7:

Breakfast-fat cheese, sliced; 1 tomato slice; 1/2 cup steamed

spinach, drained; and 1 poached egg

Lunchbean salad: Toss 1/2 cup canned black beans, 1/2 cup mandarin orange sections, and chopped red bell

peppers, red onion, and scallions with 1 teaspoon vinegar. Serve over salad greens.

Dinnerlled flank steak


28/28

Mayo Clinic Sample Menu

Day 1 Day 2 Day 3Breakfast Oatmeal

1 cup nonfat, skim milk1 slice whole wheat bread1 1/4 cups sliced freshstrawberries

Breakfast 2 pancakes, from mix (4

diameter)1 1/2 tbsp. maple syrup1 tsp margarine1 cup nonfat, skim milk3/4 cup fresh blueberries1 cup honeydew melon

Breakfast Poached Egg with toast and

orange juice2 slices whole wheat bread1 tsp margarine1 cup orange juice, calcium-fortified

Lunch Southwestern Salad1/2 whole-wheat, approximately6 (2 oz.) pita bread1 cup nonfat, skim milk

Lunch Dilled Pasta Salad with SpringVegetables1 small apple1 cup nonfat, skim milk

Lunch Tuna Salad Pita1 bell pepper1 small apple

Dinner Spaghetti with Marinara Sauce1 slice whole wheat bread5 baby carrots1 cup nonfat, skim milk1 cup cantaloupe

Dinner Rosemary Lemon Chicken withSweet Green Beans and BrownRice with Green Onions1 cup nonfat, skim milk6 tomato slices1 tsp. balsamic vinegar1 cup cantaloupe

Dinner Tomato-Basil Pita Pizza withsalad and cantaloupe2 cups lettuce, romaine orlettuce of choice1 cup chopped or slicedcucumber2 Tbsp. dressing, Italian low fat1 cup cantaloupe1 cup nonfat, skim milk

Snack7 whole almonds

1 cup red or green grapes

Snack1 small pear

3/4 cup fresh blueberries

SnackVegetable juice

1 medium banana1/2 cup canned vegetable juice6 Whole Wheat crackers

30 day meal plans

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