meal plan

Sunday:
8 a.m.
20 oz. water
Loaded Vegetable Omelet
Black coffee (optional)

10:30 a.m.
1 Stonyfield yogurt
1 medium banana

Noon
Belly Off! Tuna Melt
3 oz. can corn

3 p.m.
2 Laughing Cow Mini Babybel Original individual cheeses
1 medium apple

7 p.m.
Burritos
1/4 cup brown rice


Loaded Vegetable Omelet
3 eggs, well beaten
2 tablespoons chopped green bell pepper
2 tablespoons chopped tomato, seeded
2 tablespoons pre-sliced mushrooms
Salt and pepper to taste
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.

Belly Off! Tuna Melt
2 slices whole-grain bread
1 can chunk light tuna, drained
1 tsp light mayonnaise
2 slices Sargento deli style cheese
1. Combine tuna and mayo.
2. Add to bread. Place cheese slices on top.
3. Broil until cheese melts.

Burritos
(Makes 4 servings)
1 pound ground beef
1 red bell pepper, sliced
1 package taco seasoning
Whole grain tortillas
2 cups shredded Monterey Jack or Cheddar cheese
2 cups shredded romaine lettuce
2 cups diced tomatoes
Salsa
1 tsp. olive oil
1. Cook the beef in a large sauté pan over medium-high heat until browned. Add the red pepper and continue to cook, stirring, until softened slightly. Add the taco seasoning and water, stir, and simmer for 10 minutes, until the pepper slices are al dente.

Monday:
8 a.m.
20 oz. water
One-Minute PB Banana Oatmeal
Black coffee (optional)

10:30 a.m.
1 medium apple
1 2% Milk String Cheese

Noon
TunaGuac Sandwich
15 Baby-cut carrots

3 p.m.
Smart Balance Light Butter Popcorn

7 p.m.
Chili Mac and Cheese
1 cup applesauce

One-Minute PB Banana Oatmeal
1 cup Quaker One-Minute Oats
1 banana, sliced
1 tbsp all-natural peanut butter
1 cup water
1. Mix all ingredients in a bowl.
2. Microwave on high for 1 minute.

TunaGuac Sandwich
2 slices whole grain bread
1 can chunk light tuna, drained
1/3 fresh avocado
Salt and pepper to taste
1. Mix tuna, avocado, salt and pepper.
2. Spread on bread.

Chili Mac and Cheese
(Makes 4 servings)
1 15-ounce can pinto beans, rinsed and drained
1 pound ground turkey
2 cans (14-ounce) diced tomatoes with chiles
1 cup whole-wheat elbow macaroni
1/2 teaspoon garlic powder
1 tablespoon taco seasoning
1 cup shredded reduced-fat cheddar cheese
1. Cook the turkey and garlic powder in a large skillet over medium heat, breaking up the turkey with a wooden spoon so it cooks evenly. When the turkey is no longer pink, add the beans, tomatoes (including juice), macaroni, and taco seasoning. Bring to a boil.
2. Reduce the heat to low, cover and simmer for 25 minutes, stirring occasionally. During the last minute of cooking, sprinkle on the shredded cheese and mix so it melts into the dish.

Tuesday:
8 a.m.
20 oz. water
3 Scrambled Eggs
8 ounces orange juice
Black coffee (optional)

10:30 a.m.
1 Stonyfield yogurt
1 medium banana

Noon
2 Power-Packed PBJs
1 medium apple

3 p.m.
25 raw almonds
1 medium banana

7 p.m.
Seared Sirloin with Shrooms (1 serving)
Microwave Baked Potato
20 Green Beans

9 p.m.
Smart Balance Light Butter Popcorn
1 square dark chocolate

3 Scrambled Eggs
3 eggs
1 tsp Pam cooking spray
1. Crack eggs into bowl. Whisk eggs to break yolks.
2. Spray Pam on hot pan.
3. Add eggs. Cook and scramble until firm.

Power-Packed PBJ
1 tablespoon 100% whole fruit preserves
2 slices whole grain bread, toasted
1 tablespoon all-natural peanut butter
1. Spread the preserves on one of the toast slices.
2. Spread the peanut butter on the other toast slice.
3. Slap the two sandwich halves together.

Seared Sirloin with Shrooms
(Makes 2 servings)
2 sirloin steaks, 6 oz each
1/4 c chicken stock
1/2 c sliced mushrooms
1 tsp olive oil
Plus: Salt and pepper; 1/4 tsp dried thyme; 1 clove garlic, crushed
1. Sear the steaks in a skillet on medium high (about 2 to 3 minutes per side), seasoning each side with a pinch of salt and pepper as the other side cooks. Remove the steaks from the skillet, and reduce the heat to medium.
2. Put the olive oil, thyme, and garlic in the skillet, stirring frequently and scraping with a spoon to release the brown bits left behind by the meat (about 30 seconds).
3. Add the stock and mushrooms, stirring often until the mushrooms soften (about 3 minutes).

Wednesday:
8 a.m.
20 oz. water
PB/Banana Wrap
8 oz. chocolate milk

10:30 a.m.
3 clementines or 2 tangerines
2 Laughing Cow Mini Babybel Original individual cheeses

Noon
GobbleGuac Sandwich
15 Baby-cut carrots

3 p.m.
8 oz. chocolate milk

7 p.m.
Chicken with Jerk Marinade
Steamed Broccoli
3 oz. can corn

PB/Banana Wrap
1 tbsp all-natural peanut butter
1 banana, sliced
1 whole wheat flour tortilla
1. Mix banana and peanut butter in tortilla.

GobbleGuac Sandwich
2 slices whole grain bread
4 slices pre-sliced turkey
1/3 fresh avocado
Salt and pepper to taste
1. Mix avocado, salt and pepper.
2. Add turkey to bread.
3. Spread mixture on turkey.

Chicken with Jerk Marinade
(Makes 2 servings)
2 boneless skinless chicken breasts
½ bottle jerk chicken 10-minute marinade
Salt and pepper to taste
1. Place chicken with marinade in a bowl. Let marinate for 10 minutes.
2. Bake chicken at 350 degrees until cooked through.
3. Salt and pepper to taste.
Side: Steamed Broccoli
1 head broccoli
Salt and pepper to taste
1. Break broccoli head into bite-sized florets.
2. Boil an inch of water in a saucepan. Add the broccoli to the boiling water.
3. Cover and reduce heat to medium. Cook for 6-7 minutes, until florets are easily pierced with a fork.
4. Drain and season with salt and pepper.

Thursday:
8 a.m.
20 oz. water
One-Minute Cheesy Mushroom Scramble
8 oz. orange juice
Black coffee (optional)

10:30 a.m.
50 Raisins
1 Stonyfield yogurt

Noon
Turkey Wrap with 1 slice cheese
1 medium banana

3 p.m.
1 Larabar Apple Pie Bar
8 oz. chocolate milk

7 p.m.
Shrimp Scampi
1 cup applesauce

One-Minute Cheesy Mushroom Scramble
3 eggs
½ c pre-sliced mushrooms
1 ounce 2% shredded mozzarella
1 tsp Pam cooking spray
1. Crack eggs into bowl. Whisk eggs to break yolks.
2. Add mushrooms and cheese.
3. Spray Pam on hot pan.
4. Add eggs. Cook and scramble until firm.

Turkey Wrap
1 whole wheat flour tortilla
4 slices pre-sliced turkey
1 slice Sargento deli style cheese
Mustard to taste
Combine ingredients in wrap.

Shrimp Scampi
(Makes 2 servings)
24 large frozen shrimp (the peeled and deveined kind)
1/2 c chopped baby spinach leaves
1 tsp olive oil
1 clove garlic, crushed
1/2 tsp dried basil
A splash or two of hot sauce
1. Mix all the ingredients in a large microwavable bowl, tossing well to coat the shrimp.
2. Microwave for 1 minute. Remove and toss again.
3. Nuke for 1 minute and 15 seconds more.

Friday:
8 a.m.
20 oz. water
One-Minute PB Berries Oatmeal
Black coffee (optional)

10:30 a.m.
1 medium apple
1 2% Milk String Cheese

Noon
PB Wrap
1 serving Bridgford Beef Jerky

3 p.m.
Smart Balance Light Butter Popcorn
1 square dark chocolate

7 p.m.
Barbecue Chicken
Microwave Baked Potato
3 oz. can peas

One-Minute PB Berries Oatmeal
1 cup Quaker One-Minute Oats
½ cup frozen mixed berries
1 tbsp all-natural peanut butter
1 cup water
• Mix all ingredients in a bowl.
• Microwave on high for 1 minute.

PB Wrap
1 tbsp all-natural peanut butter
1 whole wheat flour tortilla
Spread peanut butter in tortilla

Barbecue Chicken
(Makes 6 servings)
1/4 cup low-fat vinaigrette dressing, such as sun-dried tomato
2 tablespoons Worcestershire sauce
2 tablespoons spicy barbecue sauce
12 skinless, boneless chicken thighs, trimmed of visible fat (about 3 pounds)
1. In a small bowl, combine the dressing, Worcestershire sauce, and barbecue sauce. Place the chicken in a large, shallow dish and pour the marinade on top, turning to coat. Cover and refrigerate for up to 24 hours.
2. Preheat the grill to high. Grill the chicken pieces, turning often, for 20 to 25 minutes, or until a thermometer inserted in the thickest portion registers 170°F, the juices run clear, and the chicken is golden on all sides.
Side: Microwave Baked Potato
1 large baking potato
Salt and pepper to taste
1. Prick the potato all over with a fork.
2. Microwave on full power for 5 minutes.
3. Turn the potato over, and microwave for 5 minutes more.

Saturday:
8 a.m.
20 oz. water
Ultimate Power Breakfast
Black coffee (optional)

10:30 a.m.
1 Tbsp peanut butter
1 medium banana

Noon
Man Salad
15 Baby-cut carrots

3 p.m.
1 medium apple
2 Laughing Cow Mini Babybel Original individual cheeses

7 p.m.
Grilled Sausage with the Works
Microwave Baked Sweet Potato
Steamed Broccoli

Ultimate Power Breakfast
1 egg
1 cup low-fat milk
3/4 cup oatmeal
1/2 cup mixed berries
1 tablespoon chopped pecans or almonds
1 teaspoon vanilla whey protein powder
1 teaspoon ground flaxseed
1/2 banana, sliced
1 tablespoon plain yogurt
1. In microwave-safe bowl, mix egg well, then add next 6 ingredients and nuke for 2 minutes.
2. Remove, let cool for a minute or two.
3. Top with sliced banana and yogurt.

Beef and Bleu Cheese Salad
(Makes 2 servings)
9 oz flank steak
Salt and pepper
2 plum tomatoes, cut into eights
1/3 cup sliced onion
1 small clove garlic, crushed
5 cups, chopped romaine lettuce
4 Tbsp low-fat balsamic vinaigrette
3 Tbsp crumbled blue cheese
1. Preheat a grill pan on medium high. Season both sides of the steak with salt and pepper, and cook it about 6 minutes on each side.
2. Remove the steak, let it rest for 3 to 5 minutes, and then slice it diagonally across the grain into thin strips.
3. In a large bowl, mix the tomatoes, onion and garlic. Add the meat and lettuce, pour on the vinaigrette, and toss well to completely coat everything
4. Top with the cheese.