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

smashed potatos

2 1/4 pounds potatoes
Splash of milk
1 Tbsp. butter
Sea salt
Freshly ground black pepper
Sprig fresh rosemary
Olive oil

Scrub your potatoes clean, cut them in half, and put them into a pan of salted, boiling water. Boil for about 10 minutes until tender. Stick a knife into them to check they're soft all the way through. Drain in a colander and return them to the pan. Add the milk, butter, and a pinch of salt and pepper. Mash until smooth and creamy, adding another splash of milk if necessary. Pick a rosemary leaves off the woody stalk and lightly push them into the potato. You can drizzle with a little olive oil, or use olive oil instead of butter.

give credit: jamie oliver

chicken quesadillas

2 chicken breast halves, fat trimmed (i used rotisserie)
cumin
oregano
garlic powder
salt and fresh pepper
cooking spray
1/2 small onion, cut into strips
1 bell pepper (red or green) cut into strips
1 clove garlic, minced
1 tbsp oil
1 1/3 cup reduced fat Mexican blend shredded cheese
8 (6") low carb whole wheat flour tortillas

Slice chicken breast in half so you have 4 cutlets. Season chicken generously with salt, pepper, cumin, oregano and garlic powder.

Lightly spray a skillet on medium heat with oil or if using a grill, grill chicken until cooked on both sides. Remove from heat and cut chicken into strips, set aside. To the skillet, add 1 tbsp oil and cook onions and peppers, season with salt and pepper.Cook about 2 minutes, add garlic and continue cooking until vegetables are soft being careful not to burn the garlic. When cooked, set aside.
Heat skillet on medium heat and lightly spray with oil. Add tortilla, top with cheese, chicken, onions, peppers, and pico de gallo or avocado-mango salsa. Top with the other tortilla. Cheese should be melted and the bottom of the tortilla should be golden brown. Put a plate on top of the quesadilla to flip it over onto the plate. Then slide the other side onto the skillet. Cook another minute and remove with a spatula. Cut into wedges and serve with sour cream if you wish.

give credit: gina's WW recipes

enchiladas hondurenas

1 pound ground meat

2t garlic, diced

1/2 onion, diced

i can green chiles

salt

pepper

cumin

1 ripe tomato, sliced

2 cups packaged cole slaw

2T vinegar

jack cheese, grated

tostados

1T olive oil

heat olive oil in saute pan. mix raw meat with garlic, onion, green chile, salt, pepper, cumin. cook meat until well done. remove from heat.

mix cabbage with vinegar.

add meat to tostados.

top with cabbage, jack cheese, slice of tomato. add salsa.

restaurant style salsa

• 1 can (28 Ounce) Whole Tomatoes With Juice
• 2 cans (10 Ounce) Rotel (diced Tomatoes And Green Chilies)
• ¼ cups Chopped Onion
• 1 clove Garlic, Minced
• 1 whole Jalapeno, Quartered And Sliced Thin
• ¼ teaspoons Sugar
• ¼ teaspoons Salt
• ¼ teaspoons Ground Cumin
• ½ cups Cilantro (more To Taste!)
• ½ whole Lime Juice

Combine whole tomatoes, Rotel, onion, jalapeno, garlic, sugar, salt, cumin, lime juice, and cilantro in a blender or food processor. Pulse until you get the salsa to the consistency you’d like—I do about 10 to 15 pulses. Test seasonings with a tortilla chip and adjust as needed.