grilled cheese and bloody mary party

grilled cheese and bloody mary party

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summer meal plan 4

Monday

Meal 1: Open-faced egg whites on 2 rice cakes w/ sautéed spinach, and 1 slice low-fat mozzarella or swiss.

Meal 2: 1/2 cup sugar-free yogurt w/ ½ apple and 1 tbsp. organic peanut butter.

Meal 3: 3 oz.Chopped grilled chicken on top of ½ cup brown rice w/ lettuce, tomato and avocado. Top w/ salsa and shredded low-fat cheese .

Meal 4: 1 scoop protein powder mixed with 1 cup Soy milk and water as needed.

Meal 5: 2 Eggwhite omelet w/ veggies of your choice, 5 strawberries .

Tuesday

Meal 1: 1/4 cup Oats w/ 1 cup sliced peaches and 2 scrambled eggs.

Meal 2: Blend 1 scoop protein powder, 1 cup water, 1/3 cup plain yogurt and handful of blackberries or strawberries.

Meal 3: 3 oz chicken Caesar salad on whole wheat tortilla or pita and 1 cup chopped tomatoes and cucumbers.

Meal 4: ½ cup sugar- free yogurt with 10 almonds

Meal 5: Baked salmon w/ lemon juice, 1 cup steamed broccoli, ½ cup corn.

Wednesday

Meal 1: 1 slice Ezekiel toast w/ 2 scrambled egg whites and 1 slice low-fat cheese, top with tomatoes.

Meal 2: Tuna salad made with canola mayo with 10 whole wheat crackers.

Meal 3: Leftover Baked salmon, 1 cup whole wheat pasta and marinara sauce, top with 1 tbsp. parmesan cheese.

Meal 4: 2 hardboiled eggs and 1 apple.

Meal 5: 1 turkey burger patty, 10 asparagus spears, ½ sweet potato.

Thursday

Meal 1: 2 hard-boiled eggs, 1 yolk and 1 cup brown rice (sweeten with Splenda and soymilk if desired) and ½ apple.

Meal 2: 3 oz tuna packet, ½ cup blueberries.

Meal 3: 3 oz baked chicken, mixed greens salad and 3 dried apricots.

Meal 4: 1 scoop protein powder mixed with 1 cup Soymilk and water if desired.

Meal 5: 3.5 oz Lemon pepper flank steak, 1 cup steamed broccoli, ½ cup steamed carrots.

Friday

Meal 1: 1/4 cup oats with 1/3 cup sliced strawberries and 2 scrambled eggs.

Meal 2: 1 low-sugar protein bar

Meal 3: 4 oz baked or microwaved Tilapia with lemon juice and capers, ½ sweet potato, 1 cup green beans.

Meal 4: 1 slice Ezekiel toast with 1 tbsp organic peanut butter on top and ½ apple.

Meal 5: Chicken stir fry made with canned chicken, onion, mushrooms and bellpeppers. ½ cup mixed berries w/ sugar free Cool-whip on top J

summer meal plan 3

Monday

Meal 1: 1 slice Ezekiel toast with 2 scrambled eggs, ½ cup blueberries.

Meal 2: Protein pancakes topped with sugar-free maple syrup, 1 oz crushed almonds.

Meal 3: 1 whole wheat wrap filled with 3 tbsp black beans, 1 slice melted low-fat cheese topped with salsa. Serve with ½ cup brown rice.

Meal 4: 1 scoop protein powder mixed with 1 cup Soy milk.

Meal 5: 4 oz baked lemon-pepper chicken, mixed greens salad w/ olive oil and vinegar dressing, ½ cup steamed carrots. .

Tuesday

Meal 1: ½ cup Oats w/ 1 cup sliced peaches and 2 scrambled eggs.

Meal 2: 1 apple with 1 tbsp organic peanut butter

Meal 3: Tuna salad made with 1 tbsp Canola mayo, celery, 1 tbsp cranberries on 2 slices Ezekiel toast. 1 small orange.

Meal 4: ½ cup low sugar yogurt with 10 almonds

Meal 5: Grilled rosemary salmon, 10 asparagus spears, 2 dried apricots.

Wednesday

Meal 1: 1 scoop Protein shake made with ½ frozen banana, 1 tbsp peanut butter, ½ cup soy milk and water as desired.

Meal 2: 1 cup brown rice with 1 packet of Splenda, touch of salt, spray butter & soy milk. Heat for about 45 sec in microwave as desired.

Meal 3: 3 oz Grilled chicken on romaine lettuce with low-fat Caesar dressing, 1 tbsp parmesan cheese. ½ apple.

Meal 4: 2 hardboiled eggs, baby carrots and celery sticks with 2 tbsp of hummous.

Meal 5: 3 oz grilled chicken stir fry with onions and bell peppers, 1 whole wheat tortilla, salsa optional.

Thursday

Meal 1: Open-faced egg whites on 2 brown rice cakes with sautéed spinach, and 1 slice low-fat mozzarella or Swiss cheese.

Meal 2: Blueberry Protein smoothie made w 1 scoop protein powder, 1 cup water, ½ cup plain yogurt and ½ cup blueberries.

Meal 3: 3 oz Tilapia fillets, ½ sweet potato, 1 cup steamed broccoli.

Meal 4: 1 low-sugar protein bar of your choice J

Meal 5: 3.5 oz flank steak w/ sautéed mushrooms and onions. Small mixed greens salad.

Friday

Meal 1: 1 slice Ezekiel toast with 1 tbsp peanut butter on top. 1 hard boiled egg.

Meal 2: 3 oz tuna packet and 1 small apple

Meal 3: 3 oz. chicken with 1 cup whole grain pasta and marinara sauce topped with 1 tbsp. parmesan cheese

Meal 4: 2 hard boiled eggs, 1 cup chopped tomatoes and cucumbers.

Meal 5: Veggie burger patty, 1 cup sautéed spinach, 1 cup steamed squash.

summer meal plan 2

Monday

Meal 1: 2 scrambled eggs, 1 slice low-fat cheese, 3 tbsp. of black beans on whole wheat tortilla. Heat in microwave to melt cheese, top with salsa.

Meal 2: 1 scoop protein mixed with 1 cup soy milk and water as desired.

Meal 3: Turkey on 2 slices of Ezekial bread w/ lettuce, tomato and avocado. Baby carrots w/ fat free dressing on the side.

Meal 4: 1/2 cup low sugar yogurt with 1 apple

Meal 5: 3.5 oz lean top sirloin topped w/ sautéed mushrooms, serve w/ grilled asparagus.

Tuesday

Meal 1: Ezekial French toast w/ slivered strawberries and ½ cup low-fat cottage cheese with 8 almonds

Meal 2: 1/2 cup low sugar yogurt w/ 1 small orange

Meal 3: 3 oz Chopped grilled chicken on top of ½ cup cooked brown rice w/ lettuce, tomato, and avocado. Top w/ salsa and low-fat shredded cheese.

Meal 4: 2 sticks low fat mozzarella cheese sticks and 8 whole grain crackers

Meal 5: Veggie and cheese “3 eggwhite” omelet. Veggies of your choice and 1 slice of low fat cheese.

Wednesday

Meal 1: 2 scrambled eggs w/ spinach cooked in. 1 slice Ezekial toast with 1 slice low-fat cheese.

Meal 2: 1 scoop protein powder mixed with water, 10 almonds

Meal 3: 3 oz Tilapia filets (can be cooked in microwave for convenience), 1/3 cup brown rice, 1 cup steamed broccoli.

Meal 4: 1/2 cup cottage cheese, ½ cup blueberries

Meal 5: 3 oz grilled chicken stir fry with onions and bell peppers, 1 whole wheat tortilla, salsa optional.

Thursday

Meal 1: 1 slice low-fat cheese and tomato melted on 1 slice Ezekiel toast. 1 hard-boiled egg.

Meal 2: Protein pancakes topped with ½ cup strawberries (make these in the morning or the night before)

Meal 3: 3 oz grilled chicken w/ mixed greens salad, topped w/ crushed walnuts & cranberries. Olive oil and vinegar dressing on side.

Meal 4: 1 scoop protein powder mixed with water, 1 tbsp. of organic peanut butter

Meal 5: 3.5 oz flank steak w/ steamed broccoli and carrots

Friday

Meal 1: Protein shake made with 1 scoop powder, 1 tbsp. peanut butter, ½ cup soy milk, ½ frozen banana, 1 cup water or more if needed. Mix in blender.

Meal 2: 3 oz tuna packet and 1 small apple

Meal 3: 3 oz. chicken with 1 cup whole grain pasta and marinara sauce topped with 1 tbsp. parmesan cheese

Meal 4: 2 hard boiled eggs, baby carrots and celery sticks

Meal 5: Ground turkey burger, sautéed spinach and mushrooms. ½ cup blueberries for dessert.

summer meal plan 1

Monday

Meal 1: 1 slice Ezekial bread French toast w/ slivered strawberries and ½ cup low-fat cottage cheese w/ 10 almonds

Meal 2: 3/4 cup sugar-free yogurt w/ ½ apple and 1 tbsp. organic peanut butter

Meal 3: Turkey on whole-wheat wrap w/ lettuce, tomato and avocado. Baby carrots w/ fat free dressing on the side.

Meal 4: 1 scoop protein powder mixed with water

Meal 5: 3 oz Grilled chicken, Caesar salad, dressing on the side, no croutons.

Tuesday

Meal 1: ½ cup steel cut Oats w/ 1 cup sliced peaches and 2 scrambled eggs

Meal 2: 1 scoop protein powder mixed with water

Meal 3: 3 oz grilled chicken sandwich on whole-grain bun with lettuce, tomato. ½ green apple w/ 1 tbsp. organic peanut butter.

Meal 4: 1 cup sugar-free yogurt w/ 4 strawberries

Meal 5: 3.5 oz grilled salmon with garlic and lemon, grilled asparagus. Side salad with olive oil and vinegar dressing.

Wednesday

Meal 1: 2 scrambled eggs with salsa and 1 slice Ezekial toast

Meal 2: Tuna salad made with fat-free or Canola Mayo, 10 whole wheat crackers

Meal 3: Leftover grilled salmon 3.5 oz, with 1 cup whole wheat pasta and marinara sauce.

Meal 4: ¾ cup sugar free yogurt with 10 almonds or walnuts

Meal 5: 3 oz grilled chicken stir fry with onions and bell peppers, 1 whole wheat tortilla, salsa optional.

Thursday

Meal 1: Protein pancakes made with 2 eggwhites and 1 scoop protein powder, top with ½ cup blueberries

Meal 2: 2 stick low-fat string cheese and celery sticks

Meal 3: 3 oz grilled chicken w/ mixed greens salad, topped w/ crushed walnuts & cranberries. Olive oil and vinegar dressing on side.

Meal 4: 1 scoop protein powder mixed with water, 1 tbsp. of organic peanut butter

Meal 5: 3.5 oz flank steak w/ steamed broccoli and carrots

Friday

Meal 1: 1 slice Ezekial toast w/ 1 tbsp. of organic peanut butter, 1 scoop protein powder mixed with water.

Meal 2: ¾ cup low-fat cottage cheese w/ 1 apple

Meal 3: 3 oz chopped grilled chicken on top of ½ cup brown rice with lettuce, tomato and avocado. Top with salsa and low-fat shredded cheese.

Meal 4: 2 hard boiled eggs, baby carrots and celery sticks

Meal 5: Ground turkey seasoned with taco seasoning, lettuce, tomato, ½ avocado top with salsa.

turkey meatballs with quick and spicy tomato sauce

Sauce:

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 4 cloves garlic, minced
• 3 tablespoons tomato paste
• 1 (28-ounce) can crushed fire-roasted tomatoes, liquid included
• 1 teaspoon finely minced canned chipotle en adobo and sauce, or more to taste
• 2 teaspoons chopped oregano leaves
• 1 sprig fresh rosemary
• salt
• 1/4 cup torn fresh basil leaves

Meatballs:

• Cooking spray
• 1 pound ground turkey meat
• 1 slice fresh whole-wheat bread, crusts removed, pulsed into crumbs
• 1/4 cup grated Parmesan, plus more for serving
• 1/2 cup finely grated carrot
• 1/2 cup finely chopped onion
• 2 large cloves garlic, minced
• 2 tablespoons minced fresh parsley leaves, plus more for garnish
• 2 teaspoons minced fresh thyme leaves
• 1 egg, lightly beaten
• 1/2 teaspoon salt
• Freshly ground black pepper
• 1 box (16 ounces) whole-wheat spaghetti

Make Sauce:

In a 4-quart saucepan heat the oil over medium heat. Saute the onions until translucent, about 3 minutes, then add the garlic and cook for 1 minute more. Add tomato paste, tomatoes, chipotles, oregano, rosemary, and salt. Bring all the ingredients to a low boil, reduce heat and cook for approximately 15 minutes, until liquid has evaporated slightly. Season with salt and pepper, to taste.

Meatballs:

Preheat the broiler. Spray a baking sheet with cooking spray. Combine the turkey with all other ingredients in a large work bowl. Form into 2 1/2 -inch balls and place on a baking sheet. Broil for 10 minutes, or until browned and almost entirely cooked through.

Meanwhile, remove rosemary sprig from sauce and add fresh basil. Add the meatballs to the sauce, cover, and cook additional 10 minutes, or until sauce has slightly thickened and meatballs have absorbed some of the sauce.

give credit: healthy appetite