low calorie family plan - emeals · meals: side dishes are in italics ingredients: instructions:...

Meals: Side dishes are in ITALICS Ingredients: Instructions:

Meal 1 Crowd-Pleaser

Beef Enchilada Casserole

Tossed Salad with Grapes

Prep Cook Total10m 20m 30m

Nutritional Information Main Side Total

Servings 6 6 Calories 384 50 434Fat (g) 16 5 21

Sat. Fat (g) 4 1 5Protein (g) 27 1 28Carb (g) 33 7 40Fiber (g) 4 1 5

Sodium (mg) 839 200 1039Points (SP) 10 1 11

1 lb 93% lean ground beef1½ cups chopped onions2 (8-oz) pouches mild red chile enchiladasauce, divided (such as Frontera)4 oz ⅓-less-fat cream cheese12 fajita-size corn tortillas1⅓ cups shredded reduced-fat Mexican-blendcheese, divided¼ cup chopped green onions---------------------------------------------------------------------------------1 (10-oz) pkg romaine-red leaf lettuce mix1 cup seedless red or green grapes, cut in half⅓ cup thinly sliced red onion2 Tbsp olive oil2 Tbsp fresh lime juice½ tsp salt¼ tsp pepper

Cook beef and onions in a large nonstickskillet 6 to 8 minutes or until browned andcrumbly. Add 1 pouch enchilada sauce andcream cheese; stir until blended. Preheatbroiler. Arrange 4 tortillas in a broiler-safegreased 13- x 9-inch baking dish (tearing to fit,if necessary); top with one-third beef mixtureand ⅓ cup Mexican-blend cheese. Repeatlayers twice. Top with 1 pouch enchilada sauce;sprinkle with ⅓ cup Mexican-blend cheese.Broil 3 minutes or until cheese is browned andsauce is bubbly. Sprinkle with green onions.--------------------------------------------------------------------------------- Toss together all ingredients in a salad bowl.

Meal 2 Super Fast

Pan-Seared Grouper withLemon-Garlic Spinach

Steamed Rice with Tomato






6 (6-oz) grouper fillets¾ tsp salt½ tsp pepper2 Tbsp olive oil2 Tbsp sliced garlic1 (10-oz) pkg baby spinach½ tsp crushed red pepper1 Tbsp fresh lemon juice---------------------------------------------------------------------------------1½ cups instant rice1 tomato, finely chopped2 green onions, chopped1 Tbsp extra virgin olive oil¼ tsp salt

Sprinkle fish with salt and pepper. Cook, inbatches, in 1 Tbsp hot oil per batch in a largenonstick skillet over medium-high heat 4 to 5minutes per side; remove from skillet, and keepwarm. Add garlic to skillet; cook 30 seconds oruntil lightly browned. Add spinach and redpepper; cook 3 to 4 minutes or until spinach iswilted. Stir in lemon juice. Serve spinachmixture with fish. Note: Serve with lemon slices, if desired.--------------------------------------------------------------------------------- Cook rice according to package directions.Toss together rice, tomato, green onions, oil,and salt.

Low Calorie Family PlanSample Plan

Copyright © 2018, eMeals, Inc.

eMeals is committed to providing simple, balanced meals to help individuals make healthy choices. Our mealplans are not intended to replace medical advice, so before adjusting your diet you should always consult yourphysician regarding your specific health condition or dietary needs.


Meal 3

Turkey, Cabbage, andTomato Skillet

Roasted Rosemary SweetPotato Wedges






1 (16-oz) pkg ground turkey1½ cups chopped onions 1 green bell pepper, chopped3 cloves garlic, minced1 (14-oz) pkg chopped green cabbage andcarrot coleslaw (such as Fresh Express)1 (28-oz) can diced tomatoes with Italianseasoning1 (8-oz) can tomato sauce1 cup water1 Tbsp chopped fresh rosemary---------------------------------------------------------------------------------2 lb sweet potatoes2 Tbsp olive oil1 Tbsp minced garlic2 Tbsp chopped fresh rosemary½ tsp salt½ tsp pepper

Cook turkey, onions, bell pepper, and garlicin a large skillet over medium heat until turkeyis browned and crumbly. Stir in coleslaw,tomatoes, tomato sauce, water, and rosemary;bring to a boil. Cover, reduce heat, and simmer10 to 15 minutes or until slaw is tender. Note: For added kick, stir in some crushed redpepper.--------------------------------------------------------------------------------- Preheat oven to 475°F. Cut potatoeslengthwise into ½-inch-thick wedges. Toss withoil, garlic, rosemary, salt, and pepper on a largerimmed baking sheet. Bake 20 to 25 minutes oruntil browned, turning once.

Meal 4 One-Dish Dinner

Spring Pea-and-LeekRisotto with Bacon


Nutritional Information Main

Servings 6Calories 321Fat (g) 8

Sat. Fat (g) 3Protein (g) 11Carb (g) 43Fiber (g) 3

Sodium (mg) 454Points (SP) 8

6 slices center cut bacon, chopped2 cups thinly sliced leeks (white and light greenparts only)2 cups low-sodium chicken broth1 Tbsp all-purpose flour2 oz ⅓-less-fat cream cheese3 (8.8-oz) pouches microwavable brown rice1 cup frozen green peas, thawed½ tsp salt¼ tsp pepper¼ cup freshly shredded Parmesan cheese

Cook bacon in a large nonstick skillet overmedium heat until crisp. Drain on paper towels,reserving drippings in skillet. Rinse leeks undercold water; pat dry. Cook leeks in hot drippings8 to 10 minutes or until browned, stirringoccasionally. Whisk together broth and flour ina bowl until blended. Add broth to skillet; bringto a boil. Add cream cheese; stir until melted.Meanwhile, microwave rice according topackage directions. Add rice, peas, salt, andpepper to sauce; simmer 5 minutes or untilthickened, stirring often. Remove from heat; stirin Parmesan. Sprinkle with bacon. Note: Garnish with parsley, if on hand.




Meal 5 Classic Favorite

Bang Bang Chicken

Pineapple Rice and SteamedBroccoli






1½ lb boneless, skinless chicken breasts, cutinto chunks½ tsp salt½ cup cornstarch1 large egg1 large egg white1 cup low-fat buttermilk1½ cups panko breadcrumbs½ cup reduced-fat mayonnaise3 Tbsp sweet chili sauce1 Tbsp honey2 green onions, sliced---------------------------------------------------------------------------------1 cup instant white rice2 green onions, sliced½ cup finely chopped pineapple2 (12-oz) pkg broccoli florets½ tsp salt¼ tsp pepper

Preheat oven to 450°F; place a rimmedbaking sheet in oven while preheating. Sprinklechicken with salt. Place cornstarch in a shallowdish. Whisk together egg, egg white, andbuttermilk in a second shallow dish. Placepanko in a third shallow dish. Dredge chicken incornstarch, dip in egg mixture, and dredge inpanko. Coat baking sheet with cooking spray.Arrange chicken on baking sheet, and coat withcooking spray. Bake 15 minutes or untilbrowned and done. Combine mayonnaise, chilisauce, and honey. Drizzle sauce over chicken.Sprinkle with onions.--------------------------------------------------------------------------------- Cook rice according to package directions;stir in green onions and pineapple. Cookbroccoli according to package directions; tosswith salt and pepper.

Meal 6

Chicken Caesar PastaToss


Nutritional Information Main

Servings 6Calories 502Fat (g) 17

Sat. Fat (g) 1Protein (g) 43Carb (g) 40Fiber (g) 3

Sodium (mg) 818Points (SP) 17

2 Tbsp refrigerated basil paste1½ Tbsp olive oil½ tsp salt½ tsp pepper2 lb boneless, skinless chicken breasts, halvedlengthwise2 (8.5-oz) pouches microwavable penne pasta(or use 8 oz penne)1 (12-oz) pkg broccoli florets1 (14.9-oz) pkg natural Caesar salad kit (suchas Dole)1 pint grape tomatoes, halved

Combine basil paste, oil, salt, and pepper.Brush oil mixture over chicken. Preheat grill tomedium-high heat. Grill chicken, covered, 3 to 4minutes per side or until done. Meanwhile, cookpasta and broccoli according to packagedirections. Prepare salad according to packagedirections in a large bowl. Add chicken, pasta,broccoli, and tomatoes; toss. Serveimmediately.




Meal 7 Breakfast forDinner

Sausage-and-CheddarHash Brown Skillet

Honeyed Yogurt with MixedBerries






¾ lb ground lean turkey breakfast sausage1 (30-oz) pkg frozen shredded hash browns(such as Ore-Ida)1 green bell pepper, chopped1 cup shredded reduced-fat sharp Cheddarcheese1 small tomato, diced---------------------------------------------------------------------------------1 (32-oz) carton fat-free vanilla Greek yogurt1 Tbsp honey1 (16-oz) pkg frozen mixed berries, thawed

Cook sausage in a large nonstick skillet overmedium heat 6 minutes or until browned andcrumbly. Drain on paper towels, reservingdrippings in skillet. Cook hash browns and bellpepper in hot drippings according to packagedirections. Top with cheese and sausage; coverand cook until cheese is melted. Top withtomato.--------------------------------------------------------------------------------- Stir together yogurt and honey in a bowl. Addberries; toss gently.



Necessary StaplesMeal 1

Olive oilMeal 2

Olive oilExtra virgin olive oilCrushed red pepperFresh garlicMeal 3

Olive oilFresh garlicMeal 4

All-purpose flourMeal 5

HoneyReduced-fat mayonnaiseCornstarchCooking sprayMeal 6

Olive oilMeal 7

Honey

Meal ✓ Grocery Items to PurchaseProduce

1 ½ bunch seedless red grapes1 2 limes1 ½ red onion1 1 (10-oz) pkg romaine-red leaf lettuce mix1,2,5 8 green onions1,3 2 onions2 1 lemon2 1 (10-oz) pkg baby spinach2,7 2 tomatoes3 1 (14-oz) pkg chopped green cabbage and carrot coleslaw3 2 lb sweet potatoes3 1 (1-oz) pkg fresh rosemary3,7 2 green bell peppers4 2 leeks5 ½ (16-oz) container cored pineapple5,6 3 (12-oz) pkg broccoli florets6 ½ (4-oz) tube refrigerated basil paste6 1 pint grape tomatoes6 1 (14.9-oz) pkg natural Caesar salad kit

Meat & Seafood1 1 lb 93% lean ground beef2 6 (6-oz) grouper fillets3 1 (16-oz) pkg ground turkey4 ½ (12-oz) pkg center cut bacon5,6 3½ lb boneless, skinless chicken breasts7 ½ lb ground lean turkey breakfast sausage

Refrigerated1 1 (8-oz) pkg shredded reduced-fat Mexican-blend cheese1,4 1 (8-oz) block ⅓-less-fat cream cheese4 ½ (4-oz) wedge Parmesan cheese5 2 large eggs5 ½ quart low-fat buttermilk7 ½ (8-oz) block reduced-fat sharp Cheddar cheese7 1 (32-oz) carton fat-free vanilla Greek yogurt

Frozen4 1 (10-oz) pkg frozen green peas7 1 (16-oz) pkg frozen mixed berries7 ½ (30-oz) pkg frozen shredded hash browns

Canned & Packaged1 12 fajita-size corn tortillas1 2 (8-oz) pouches mild red chile enchilada sauce2,5 1 (14-oz) pkg instant white rice3 1 (28-oz) can diced tomatoes with Italian seasoning3 1 (8-oz) can tomato sauce4 ½ (32-oz) carton low-sodium chicken broth4 3 (8.8-oz) pouches microwavable brown rice5 ½ (10.1-oz) bottle sweet chili sauce5 ½ (8-oz) pkg panko breadcrumbs6 2 (8.5-oz) pouches microwavable penne pasta



low calorie family plan - emeals · meals: side dishes are in italics ingredients: instructions:...

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