7/29/2019 Meal Plans- easy cooking
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7/29/2019 Meal Plans- easy cooking
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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
7/29/2019 Meal Plans- easy cooking
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
3 w o m e n s h e a l t h / whmg.c
7/29/2019 Meal Plans- easy cooking
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
4 w o m e n s h e a l t h / whmg.c
7/29/2019 Meal Plans- easy cooking
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
5 w o m e n s h e a l t h / whmg.c
7/29/2019 Meal Plans- easy cooking
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
6 w o m e n s h e a l t h / whmg.c
7/29/2019 Meal Plans- easy cooking
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
7 w o m e n s h e a l t h / whmg.c