Meal Plans- easy cooking

7/29/2019 Meal Plans- easy cooking

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2/7

INDULgE

WITHoUTBULgE>Add: sknny Co wt

Mnt Tru br (100 cor)

>Subtract: T ucmo

rom your trnoon nck

(100 cor)

Daily ttal: 1,500 calriesNote:For otm t mnmnt, comnt nutrnt-dn m n t xrc.

2/ LUNCHQuinoa Salad

cup cooked quinoa*

3 cups mixed greens

5 pieces sun-driedtomato

cup choppedcucumber

cup chopped yellowpepper

Top with 3 Tbsp balsamicvinegar, 1 Tbsp AnniesOrganic Honey Mustard,and onion powder.

* Quinoa containS all the

eSSential amino acidS yurbdy needs t buid ean musce.

Tta: 319 caries

A 1,500-calorie eating plan designed tohelp you stay trim and satisfiedBy Keri Glassman, R.D.

Yur Flat-Belly Day

1

Snack12 Kashi TLC

7 Graincrackers

1 WhollyGuacamole*100 CalorieSnack Pack

cup slicedapples

* monounSaturated

atS in avcad epburn bey at.

Tta: 239 caries

Snack cup part-

skim ricottacheesemixed with tsp vanillaextract

1 Tbsp almondbutter

4 mediumcelery sticks*

* eating low-energy-denSe oodSike water-packedceery eped wmencnsume 275

ewer caries a dayin ne study.

Tta: 219 caries

3/ DINNERbaked tofu

tsp onion powder

tsp garlic powder

tsp paprika

4 oz rm tou

5 medium asparagusspears

4 oz cooked edamame

1 cups cubed butternutsquash, roasted andmashed*

22 raspberries or dessert

Season tou, asparagus, andedamame. Bake at 350For about 20 minutes. Serve

with side o squash.

* with more than a third

o your rda o iber, tisveggie wi keep yu satiated.

Tta: 361 caries

1/ BREAKFASTegg-white

frittata

with feta,

Spinach, and

muShroomS2 egg whites and

1 whole egg

cup chopped reshspinach

cup choppedbutton mushrooms

1 oz eta cheese

1 tsp resh cilantro

1 slice oat-branbread

2 oz glass100 percentpomegranate

juice* mixedwith 6 oz

water or seltzer* pomegranateS havenatural SugarS to SatiSy

your Sweet toothand arepacked wit antixidants,wic bst energy, gtwrinkes, prevent bd ctsand ig cester, andbster yur immune system.

Tta: 362 caries

3

2

jeFFharris,FoodsTyling:rosCoebeTsil

day 2

2 w o m e n s h e a l t h / whmg.c


3/7

day 3

Daily ttal: 1,500 calriesNote:For otm t mnmnt, comn t

nutrnt-dn m n t xrc.

A 1,500-calorie eating plan designedto help you stay trim and satisfiedBy Keri Glassman, R.D.

1/ BREAKFASTYogurt and

grapefruit

parfait8 oz Fage Total

0% yogurt1 Tbsp wheat

germ

tsp honey

1 tsp groundaxseed

1 mediumgraperuit*

* moSt o graperuitS

three gramS o

iber iS ound in the

wallS (te tin skinbetween segments).S keep te was intact

r a mre ing mea.

Tta: 252 caries

2/ LUNCHtuna and

bean Salad3 oz chunk light tuna

packed in water

cup cannellini beans

cup diced tomatoes

cup diced red onion

cup canned corn

2 hearts o palm(canned), sliced

1 tsp resh parsley

2 tsp olive oil*

* monounSaturated at,

te kind tats und inive i, can increase at

xidatin.Tta: 353 caries

3/ DINNERbutternut

SQuaSh Soup cup Pacic Natural

Foods organic light-

sodium butternutsquash soup

beef Stir-frY

with bulgur3 oz steak

tenderloin llet,sliced thin

cup sliced shiitakemushrooms

onion, sliced

2 tsp olive oil

Serve stir-ry over cup cooked bulgur.*

* bulgur iS a Quick-cooking, nutty-taSting

whole graintats werin caries and at tanbrwn rice.

Tta: 450 caries

INDULgEWITHoUTBULgE>Add:Cocot

vtMufn (100 cor)

>Subtract:T tortr rom your .m. nck

(100 cor)

Yur Flat-Belly Day

SnackMake trail mix

with

3 dried apricothalves

15 rawalmonds*

cup HealthValleyorganic oatbran akes

* take your time

enjoying thiS

treat.A study undtat te nger yucew amnds, temre teir eaty,satiety-bsting ats

yu may absrb.

Tta: 224 caries

Snack

Stu a La TortillaFactory Smart &Delicious whole-

wheat tortillawith

cup nonatcottagecheese

cup dicedpineapple(resh orcanned in

water)*

* pineapple

containS

manganeSe, an

essentia nutrienttat eps cntrmetabism.

Tta: 221 caries

3

1

2

jeFFharris,

FoodsTyling:rosCoebeTsil;plaMenpeTkov(parFaiTandsTir-Fry),FoodsTyling:karenevans



4/7

3

SnackMake a smoothieby blending

1 small peach,pitted andpeeled

cup FageTotal 0%Greek Yogurt

1 Tbsp

sunower-seed butter*

* Sunlower-Seedbutteras a tesatisying prtein and

ber peanut butterbut ny a tird tesaturated at.

Tta: 211 caries

3

Daily ttal: 1,500 calriesNote:For otm t mnmnt, comn t

nutrnt-dn m n t xrc.

1

2

A 1,500-calorie eating plan designedto help you stay trim and satisfiedBy Keri Glassman, R.D.

Snack1 carrot, sliced

cucumber,sliced

5 TbspGuiltlessGourmetblack beandip*

2 Finn CrispThin CrispOriginalcrackers

* black beanS -sss

.

Tta: 182 caries

1/ BREAKFASTbarleY with

walnutS and

maple SYrup cup barley, cooked*

cup nonat milk

10 walnut halves

Tbsp maple syrup

* havent tried barley? YoU

ShoUlD:

o s s s - fs s s s. lk

r it in te grains sectin yur grcery stre.

Tta: 345 caries

2/LUNCHSalmon Salad

4 oz canned sockeyesalmon*

2 Tbsp nonat plainyogurt

1 tsp resh dill

1 tsp Dijon mustard

1 cup mixed greens

1 Thomas 100-CalorieEnglish Mufn

avocado and

tomato Salad avocado, diced

cup diced tomato

1 Tbsp lemon juice

clove garlic, minced

* Salmon iS a belly-lattening powerood. onerecent study und tat pepen a cntred-carie diet wate samn were satised rtw urs nger tan tse wdidnt eat it, ikey because te

ss mega-3 atty acids epedkeep tem u.

Tta: 446 caries

INDULgEWITHoUTBULgE>Add: 100-Cor

hry prtz br

>Subtract:Tom

100-Cor en Mufn

3/DINNERchicken kebabS

4 oz lean bonelesschicken breast, cubed*

medium red pepper,cut into 1-inch squares

Vidalia onion, cutinto 1-inch squares

2 portobellomushrooms, cut into1-inch squares

1 Tbsp olive oil

Lightly brush chicken,pepper, onion, andmushrooms with olive oil;add salt and pepper totaste. Grill or cook in theoven at 320F or 8 to 10minutes, rotating every 2to 3 minutes.

* lean protein Such aSchickenis vita wen yucut caries because it s yu upwitut a t at and eps yubuid musce t.

Tta: 316 caries

Yur Flat-Belly Dayday 4

jeFFharris,

FoodsTyling:rosCoebeTsil



5/7

day 5

Snack

5.3 oz nonatGreekyogurt

20 shelledpistachios*

1 tsp agave orhoney

* eating nutS twice

a weekmay epstave weigt gain,says a study in te

jurnaObesity. Andpistacis ave ess attan mst ter nuts.

Tta: 180 caries

DINNER (3)

pork and

veggieS4 oz roasted

pork tenderloin

12 spears roastedasparagus,brushed with2 tsp olive oil

baked sweetpotato

1 small bakedapple or dessert(core apple, pour1 tsp lemon juiceon top, sprinkle

with tspcinnamon, thenbake at 350F or

15 minutes)Tta: 417 caries

Daily ttal: 1,500 calriesNote:For otm t mnmnt, comn tnutrnt-dn m n t xrc.

1

2

INDULgEWITHoUTBULgE>Add: 4 oz rdn (100 cor)

>Subtract: T

nut nd ony

rom your grk

yourt nck (100

cor). i you

dont k n

yourt, rnk onom cnnmon.

3

Snack head endive

cuphummus*

6 olives

*chickpeaS,temain ingredientin ummus, areig in ber, wiccan ep stabiizebd sugar.

Tta: 170 caries

BREAKFAST (1)

egg and loX

on an engliSh

muffin3 egg whites and

1 whole egg*scrambled with2 oz lox and cupchopped onion

1 whole-wheat

English mufn1 cup blackberries

(on the side)

*the protein in eggS can

help build muScle, pus eggscntain vitamin B12, wic isvita r breaking dwn at.In ne study, pepe w adtw eggs at breakast ate 164

ewer caries at unc.

Tta: 389 caries

LUNCH (2)

taco Salad4 oz lean ground

turkey cooked withtaco seasoning

cup black beans

2 Tbsp salsa

1 cups choppedromaine lettuce*

cup choppedyellow peppers

cup choppedtomatoes

2 Tbsp guacamole

*romaine iS rich in

nutrientSand water!

Water can ep yu up and

may reduce te vera number caries yu cnsume.

Tta: 344 caries

Yur Flat-Belly DayA 1,500-calorie eating plan designed

to help you stay trim and satisfiedBy Keri Glassman, R.D.

jeFFharris,

FoodsTyling:edgabrielsForhalleyresourCes



6/7

BREAKFASToatmeal

with pecanS

and berrieS1 packet Original

Quaker InstantOatmeal* made with1 cup skim milk andmixed with

2 Tbsp chopped pecans

cup raspberries

cup blueberries

* the Soluble iber in

oatmeal will keep you ullwe past te time yu usuaystart tinking abut unc.

Tta: 351 caries

DINNERhealthY chicken

parmigiana

with penne4 oz grilled

chicken, diced

cup tomato sauce

1 cup cooked spinach*(sauted in 1 tspolive oil)

cup whole-wheatpenne

1 Tbsp gratedParmesan

* Spinach containS lipoic

acid, wic pays a re inenergy prductin and mayep reguate bd sugar eves.

Tta: 437 caries

Yur Flat-Belly DayA 1,500-calorie eating plan designedto keep you trim and satisfiedBy Keri Glassman, R.D.

LUNCHturkeY pita

4 oz resh roastedturkey (about 4medium slices)

1 tsp Dijon mustard

cup spinach

4 small tomato slices

8 cup sprouts

1 small whole-wheat pita

Side Salad1 cup chopped

romaine lettuce cup chopped

cucumber

cup chopped redpepper

cup hearts o palm*

1 tsp olive oil

deSSert cup strawberries

* toSSing SurpriSing

ingredientS into a Salad iS

the key to preventing Same-

old Salad atigue. Spice upyur greens wit unexpected

extras suc as earts pam,jicama, artickes, r capers.

Tta: 395 caries

Snack 11 medium banana

2 tsp peanut butter*

* natural nut butterSprovide illing protein

and healthy atS. Pus,studies ave und tatnsing nuts in te a.m.causes yu t eat ewercaries trugut terest te day.

Tta: 167 caries

Snack 2Skim latte (6 ozskim milk* and 6 ozcoee) sprinkled

with cinnamon

oz 70% darkchocolate

* Skim milk iS a dieterS

beSt riend, and nt justbecause its at-ree andw-ca. Studies swtat te cacium yu get

rm tw daiy servings dairy is assciated wit

wer bdy weigt.

Tta: 150 caries

INDULgEWITHoUTBULgE>Add:

cu edy so

Curnd vn

bn lt ic

Crm (100 cor)>Subtract:

T nn nd

1 T prmn

t dnnr. srnk

T c on

or cckn

(100 cor).

Daily ttal: 1,500 calriesNote:For otm t mnmnt, comn

t nutrnt-dn m n t xrc.

jeFF

harris,

FoodsTyling:edgabriels/halleyresourCes

day 6



7/7

BREAKFAST (1)

cereal cup Kelloggs All-Bran

Original, mixed with cup blueberries,2 Tbsp sliveredalmonds, and 1 Tbspground axseeds*

1 cup at-ree milk

*never tried laxSeedS? itS

time you did. In additin tber, tey cntain mega-3 attyacids, and a 2008Appetitestudy und tat a diet ric intese eaty ats eps prngsatiety in pepe w are tryingt se weigt.

Tta: 360 caries

LUNCH (2)

open-faced tuna

Sandwich3 oz canned chunk

light tuna mixed with1 tsp Dijon mustard,1 Tbsp plain nonat

yogurt, and tsp dill

1 slice seven-grainbread*

*dont Skimp on carbS.Studies sw tat a diet ricin we grains as beenassciated wit wer bdymass index (BMI) and smaerwaist circumerence.Side Salad

1 cup choppedromaine lettuce

cup sliced carrot cup cherry tomatoes

cup artichoke hearts(in water), quartered

1 tsp olive oil

1 small Granny Smithapple, sliced andserved on the side

Tta: 355 caries

DINNER (3)

Salmon with

veggieS4 oz grilled salmon

(seasoned with dried

oregano)1 cup grilled vegetables(zucchini, eggplant,and bell peppers)drizzled with 1 tspolive oil

cup brown rice with1 Tbsp pumpkin seeds*

1 cup blueberries ordessert

*add crunch and texture

to a traditional Side witpumpkin seeds, wic cntainmnunsaturated atty acidstat may ep decrease bey at.

Tta: 460 caries

Snack cup nonatcottage cheese*

with 1 Tbspunsalted peanuts

*cottage cheeSe

iS low in calorieS

and high in

illing protein

and calciumtwtings wmen ave

a tug time gettingenug . Yu canas try it mixed witvania extract andcinnamn, r witerseradis andscains.

Tta: 140 caries

Yur Flat-Belly DayEach month, were going to be offering

up a 1,500-calorie eating plan designedto help you stay trim and satisfied.By Keri Glassman, R.D.

Snack1 cup sliced raw

veggies (carrots,bell peppers, andcucumbers) with2 Tbsp salsa*

2 Wasa crackerswith 2 wedges( oz each)Laughing Cowlight cheese

*go aS hot aS youcan Stand. Besidesadding favr,te t peppersin sasa cntainte antixidantcapsaicin, wic cantemprariy bstcarie burn.

Tta: 185 caries

INDULgEWITHoUTBULgE>Add:

2 aunt gu

Cc Cocot-

C Cook

(140 cor)

>Subtract:at rkt,

ony cu cr

t cu mk, nd

omt t mond

(140 cor)

Daily ttal: 1,500 calries

Note:For otm t mnmnt, comn

t nutrnt-dn m n t xrc.

1

2

3

jeFFharris,

FoodsTyling:edgabrielsForhalleyresourCes

day 7


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Meal Plans- easy cooking