This Week's Meal Plan

Monday

Lunch  = 225 calories

Loaded Salad

• Oscar Meyer Deli Fresh - Grilled Chicken Breast Strips, 1.5 oz (55)
• President - Fat Free Feta Cheese, 1 oz. (35)
• Marketside (Wal-Mart) - Organic Baby Spinach- Fresh, 0.25 cups (1)
• L L - Romaine Lettuce - Net Carbs, 1.5 Cup (12)
• Green Apple (Raw), 90.5 gram (35)
• Good Sense - Raw Sunflower Nuts, 0.0625 cup (45)
• Tomato, Whole Fresh, 51 gm (10)
• Maple Grove Farms of Vermont - Raspberry Vinaigrette, Fat Free, 2 tbs.  (35)

Snack = 255 calories

Red Grapes 150 g  (105) + Cashews (150)

Dinner =  390 calories

Black Bean Burgers

Ingredients

• 1 small onion, finely diced
• 7 tbsp olive oil
• 2 tsp minced garlic
• 2 (15.5 oz) cans black beans, drained and rinsed
• 2 tbsp chopped fresh cilantro
• 1 egg, lightly beaten
• 1/2 tsp salt, plus more to taste
• 1/2 tsp freshly ground black pepper
• 1/2 tsp ground cumin
• 1/2; tsp ground coriander
• 2 tsp hot sauce
• 1/2 cup all-purpose flour
• 2 tbsp Creole seasoning

1.) Cook onion with 1 tbsp olive oil in saute pan until lightly caramelized. Add garlic and cook 30 seconds more.
2.) In a bowl, mash beans with back of a fork until smooth. Stir in cooled onion mixture, cilantro, egg, salt, pepper, cumin, coriander, and hot sauce. Mix well.
3.) Shape into patties and dust with flour and seasoning.
4.) Heat remaining oil in a nonstick skillet. Cook patties until golden on both sides.

Optionally, top with tomatoes, sour cream, or guacamole (add on calories).

Nutritional Breakdown
Per serving
Calories: 391
Protein: 16 g
Carbs: 46 g
Fat: 16 g
Fiber: 11 g
Serves 4

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Tuesday

Lunch  = 375 calories

Mediterranean Tuna Wrap

• 1 5 oz can Great Value tuna (100)
• 1 tbsp canola mayo (35)
• 2 lettuce leaves (5)
• 1 slice tomato (5)
• 1 tbsp pine nuts (100)
• Parsley (0)

Wrap tuna in lettuce leaves.  

Serve with 2 cups cauliflower (50) & 2 tbsp olive hummus (80).

Snack =

Dinner =  calories

Foil-Baked Fish with Black Beans and Corn

• 3 skinless white fish fillets (6 to 8 oz each), 1-inch thick
• salt and pepper
• 2 Tbs unsalted butter, softened
• 1 tsp grated orange zest
• 2 Tbs freshly squeezed orange juice
• 2 cloves garlic, minced
• 1 (16-oz) can black beans, rinsed and drained
• 1 (16-oz) can corn
• 1/2 red onion, minced
• 2 scallions, minced
• 1/4 cup chopped fresh cilantro

Adjust the oven rack to the lower-middle position and heat to 450 degrees.

Pat the fish dry with paper towels and season with salt and pepper.  Using a fork, mix together the butter, 1 teaspoon chipotle, orange zest, half the garlic, 1/2 tsp salt, and 1/4 tsp pepper in a medium bowl until well-combined.  Spread butter mixture over the fish.

Combine the beans, corn, onion, scallions, 2 tablespoons of cilantro, orange juice, remaining chipotle, remaining garlic, scallions, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a bowl.

Lay four 14-inch lengths of foil on the counter and divide the bean mixture evenly over the lower half of each piece of foil.  Top with fish, and fold the foil over the fish, folding the edges to seal.

Arrange the packets in a single layer on a rimmed baking sheet and bake until the fish is just cooked through, 15 to 20 minutes.  Carefully open the packets and sprinkle with remaining cilantro.  Serve.

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Wednesday

Lunch  = 440 calories

Ingredients

• 1 13 oz can chicken (350 calories)
• 1 avocado (240 calories)
• 2 celery stalks, diced (5 calories) 
• 1 small onion (preferably red = 60 calories) 
• 2 tbsp cilantro
• dash of salt
• dash of lime juice

Combine chicken with avocado, celery, cilantro, salt, and lime juice.

Makes 2 servings = 330 Calories with one wasa cracker (60) and Babybel Light Cheese (50)

Snack = 80 calories

Two cutie oranges (80) 

Dinner

Dinner = 360 calories

Frozen dinner - Blackened Chicken Alfredo 1 cup = 360 Calories

****PREPARE THURSDAY & FRIDAY LUNCHES & SNACKS.****

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Thursday

Lunch  = 305 calories

• 1 pita (160)
• 6 slices (2 oz) deli turkey (80)
• 2 tbsp mashed avocado (50)
• 2 slices tomato (10)
• 1/4 cups romaine lettuce (2)
• 2 tbsp sprouts

Snack = 260 calories

1 cup red grapes (100) & 1 oz cashews (160)

Dinner =  calories

Spaghetti

• 1 1/2 pounds tomatoes (about 3), seeded and cut into 1/2-inch pieces
• 1/2 cup Kalamata or other black olives, pitted
• 1/4 pound feta cheese, crumbled
• 3 tablespoons drained capers
• 3 tablespoons chopped flat-leaf parsley
• 1/4 teaspoon salt
• 1/4 teaspoon fresh-ground black pepper
• 3/4 pound spaghetti
• 6 tablespoons olive oil
• 3 cloves garlic, minced

1. In a large glass or stainless-steel bowl, combine the tomatoes, olives, feta, capers, parsley, salt, and pepper.
2. In a large pot of boiling, salted water, cook the spaghetti until just done, about 12 minutes. Drain.
3. Meanwhile, in a medium frying pan, heat the olive oil over moderately low heat. Add the garlic and cook, stirring, for 1 minute. Add the cooked pasta and the garlic oil to the tomato mixture and toss.

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Friday

Lunch = 305 calories

Waldorf Salad

• Agave Nectar - Madhava , 0.33 Tbsp (20)
• Red Peppers, 0.5 cup sliced (15)
• Avocado Raw, 0.5 avocado (120)
• Tomato-Slice, 2 Medium Slice (10)
• Cilantro
• Joseph's Heart Friendly - Oat Bran Wheat Flour Pita Bread, 1 pita (60)
• Costco- Frigo Cheeseheads - String Cheese , 1 oz (80)

Snack = 270 calories

Two cutie oranges (80) + Roasted Peanuts (190)

Dinner = calories

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Saturday

Lunch =  calories

Snack =  calories

Dinner = calories

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Sunday

Lunch =  calories

Snack =  calories

Dinner = calories

1/06 - 1/12 Meal Plan

Monday   1/6  (SNOW DAY)

Dinner = 235 calories

TURKEY and TOMATO PANINI

INGREDIENTS

• 2 tablespoons  reduced-fat mayonnaise (3 tbsp = 105)
• 2 tablespoons  nonfat plain yogurt (I didn't have any so I used 3 tbsp mayo)
• 2 tablespoons  shredded Parmesan cheese (40)
• 2 tablespoons  chopped fresh basil (I didn't have any - used dry)
• 1 teaspoon  lemon juice
• Freshly ground pepper, to taste
• 4 slices  whole-wheat bread (180)
• 4 ounces  thinly sliced reduced-sodium deli turkey or chicken (120)
• 4  tomato slices (20)

DIRECTIONS

1. Have two 15-ounce cans and a medium skillet (not nonstick) ready by the stove (or use a panini maker).

2. Combine mayonnaise, yogurt, Parmesan, basil, lemon juice and pepper in a small bowl. Spread about 2 teaspoons of the mixture on each slice of bread. Divide turkey and tomato slices among 4 slices of bread; top with the remaining bread.  Place on panini maker.

3. Heat 1 teaspoon canola oil in a large nonstick skillet over medium heat (if not using a panini maker). Place 2 panini in the pan. Place the medium skillet on top of the panini, then weigh it down with the cans. Cook the panini until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remaining panini.

****PREPARE TUESDAY & WEDNESDAY LUNCHES & SNACKS.****

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TUESDAY   1/7

LUNCH  = 225 CALORIES

LOADED SALAD

• OSCAR MEYER DELI FRESH - GRILLED CHICKEN BREAST STRIPS, 1.5 OZ (55)
• PRESIDENT - FAT FREE FETA CHEESE, 1 OZ. (35)
• MARKETSIDE (WAL-MART) - ORGANIC BABY SPINACH- FRESH, 0.25 CUPS (1)
• L L - ROMAINE LETTUCE - NET CARBS, 1.5 CUP (12)
• GREEN APPLE (RAW), 90.5 GRAM (35)
• GOOD SENSE - RAW SUNFLOWER NUTS, 0.0625 CUP (45)
• TOMATO, WHOLE FRESH, 51 GM (10)
• MAPLE GROVE FARMS OF VERMONT - RASPBERRY VINAIGRETTE, FAT FREE, 2 TBS. (35)

SNACK = 255 CALORIES

DINNER = 1 MILLION CALORIES

TC Night @Chipolte

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Wednesday 1/8

LUNCH  = 440 CALORIES

Ingredients

• 1 13 oz can chicken (350 calories)
• 1 avocado (240 calories)
• 2 celery stalks, diced (5 calories) 
• 1 small onion (preferably red = 60 calories) 
• 2 tbsp cilantro
• dash of salt
• dash of lime juice

Combine chicken with avocado, celery, cilantro, salt, and lime juice.

Makes 2 servings = 330 Calories with one wasa cracker (60) and Babybel Light Cheese (50)

SNACK = 80 CALORIES

TWO CUTIE ORANGES (80) 

DINNER = 414 CALORIES

GRILLED HALIBUT WITH SALSA and PARMESAN ORZO

MAKES: 4 SERVINGS
PREP TIME: 10 MINUTES
COOK TIME: 10 MINUTES

INGREDIENTS

• 1 CUP WHOLE WHEAT ORZO
• 1 1/2 CUPS FAT-FREE REDUCED-SODIUM CHICKEN BROTH
• 1/4 CUP DRY WHITE WINE (OR 3 TABLESPOONS CHICKEN BROTH AND 1 TABLESPOON LEMON JUICE)
• 2 TABLESPOONS FRESHLY GRATED PARMESAN
• 1/8 TEASPOON FRESHLY GROUND BLACK PEPPER
• 4 6-OUNCE HALIBUT FILLETS
• 4 TEASPOONS OLIVE OIL
• 1/2 TEASPOON SALT
• 1 PINT GRAPE TOMATOES, QUARTERED
• 8 LARGE PITTED KALAMATA OLIVES, SLIVERED
• 1 TABLESPOON DRAINED CAPERS
• 2 GARLIC CLOVES, MINCED
• 1/8 TEASPOON CRUSHED RED PEPPER
• 2 TABLESPOONS SLIVERED FRESH BASIL

DIRECTIONS
1. IN A MEDIUM SAUCEPAN, COMBINE THE ORZO, BROTH, AND WINE. BRING TO A BOIL AND STIR; REDUCE HEAT TO LOW. COVER AND SIMMER UNTIL ORZO IS JUST TENDER, ABOUT 12 MINUTES. STIR IN THE PARMESAN AND BLACK PEPPER. COVER AND SET ASIDE.

2. WHILE ORZO IS COOKING, HEAT A GRILL PAN OVER MEDIUM-HIGH HEAT. BRUSH THE HALIBUT WITH 2 TEASPOONS OF THE OLIVE OIL AND SEASON WITH 1/4 TEASPOON OF THE SALT. GRILL UNTIL JUST COOKED THROUGH, 3 TO 4 MINUTES PER SIDE. TRANSFER TO A PLATTER.

3. COMBINE THE TOMATOES, OLIVES, AND CAPERS IN A MEDIUM BOWL. WARM THE REMAINING OLIVE OIL IN A SMALL SKILLET OVER MEDIUM HEAT. ADD THE GARLIC AND RED PEPPER; SAUTE UNTIL JUST FRAGRANT, ABOUT 30 SECONDS. STIR IN REMAINING SALT. TOSS GARLIC MIXTURE WITH TOMATO MIXTURE. ADD BASIL AND TOSS WELL.

NUTRITION FACTS PER SERVING: 414 CALORIES, 43G PROTEIN, 31G CARBOHYDRATE, 11G FAT (1.6G SATURATED), 7G FIBER

****PREPARE THURSDAY and FRIDAY LUNCHES and SNACKS.****

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THURSDAY   1/9

LUNCH = 285 CALORIES

CUCUMBER SALAD

IN A BOWL, COMBINE 1/2 CUP NONFAT PLAIN GREEK YOGURT, 1/2 CUP DICED CUCUMBER, 1/2 CUP DICED TOMATO, 1/4 CHOPPED AVOCADO, 1/8 TSP SEA SALT, A PINCH OF BLACK PEPPER.

PAIR WITH TWO DEVILED EGGS (140 CALORIES)

CUCUMBER SALAD:  145 CALORIES, 5 G FAT (1 G SATURATED), 13 G CARBS, 4 G FIBER, 14 G PROTEIN

I liked this cucumber salad, but Steve doesn't want it again....

SNACK = 260 CALORIES

1 cup red grapes (100) and 1 oz cashews (160)

Dinner = 350 calories

MEDITERRANEAN CHICKEN AND PASTA

Makes: 4 servings
Prep time: 5 minutes
Cook time: 15 minutes

Ingredients

• 1 6-ounce jar marinated artichoke hearts 
• 1 tablespoon olive oil
• 12 ounces skinless, boneless chicken breast, cut into bite-size pieces
• 3 garlic cloves, thinly sliced 
• 1/4 cup chicken broth
• 1/4 cup dry white wine 
• 1 teaspoon dried oregano, crushed 
• 1 7-ounce jar roasted red peppers, drained and cut into strips 
• 1/4 cup pitted Kalamata olives 
• 3 cups hot cooked campanelle or penne pasta 
• 1/4 cup crumbled feta cheese (optional)

Directions
1. Drain artichoke hearts, reserving marinade, and chop them. In a large skillet, heat oil over medium-high heat; add chicken and garlic. Cook and stir until chicken is brown. Add the reserved artichoke marinade, broth, wine, and dried oregano.

2. Bring to a boil; reduce heat. Simmer, covered, 10 minutes. Stir in chopped artichokes, roasted peppers, and olives.

3. To serve, spoon chicken mixture over pasta. If desired, sprinkle with feta cheese.

NUTRITION FACTS PER SERVING: 347 CALORIES, 26G PROTEIN, 38G CARBOHYDRATE, 9G FAT (1G SATURATED), 3G FIBER

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FRIDAY   1/10

LUNCH = 350 CALORIES

EGG SALAD

Ingredients

• 2 eggs (140 calories)
• 1 tablespoon mayo (35 calories)

• 2 celery stalks, diced (5 calories)  
• dash of salt & pepper

1 serving = 180 calories + 2 wasa crackers (120 calories) + Babybel Light Cheese (50)

SNACK = 80 CALORIES

TWO CUTIE ORANGES (80) 

DINNER

Date night

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SATURDAY   1/11

LUNCH = 426 CALORIES

LEMONY FUSILLI WITH CHICKEN, ZUCCHINI, AND PINE NUTS

PREP TIME: 5 MINUTESCOOK TIME: 15 MINUTESMAKES: 4 SERVINGSINGREDIENTS

• 3 TEASPOONS SALT

• 8 OUNCES WHOLE WHEAT FUSILLI

• 2 TABLESPOONS OLIVE OIL

• 2 SLENDER ZUCCHINI, HALVED LENGTHWISE, SLICED INTO 1/4-INCH THICK PIECES

• 5 SCALLIONS, CHOPPED

• 1/4 CUP PINE NUTS

• 1 LEMON, RIND PEELED IN STRIPS

• SMALL PINCH RED PEPPER FLAKES

• 12 OUNCES BONELESS, SKINLESS CHICKEN BREASTS, CUT INTO BITE-SIZE PIECES

• 5 LARGE BASIL LEAVES, SLICED

• 1/4 CUP GRATED PARMESAN (OPTIONAL)

DIRECTIONS1. BRING A LARGE POT OF WATER WITH 2 TEASPOONS OF THE SALT TO A BOIL; ADD THE FUSILLI. COOK UNTIL AL DENTE.

2. WARM 1 TABLESPOON OF THE OLIVE OIL IN A LARGE SKILLET OVER HIGH HEAT. ADD THE ZUCCHINI, SCALLIONS, PINE NUTS, LEMON PEEL, RED PEPPER FLAKES, AND 1/2 TEASPOON OF THE SALT; COOK, TOSSING FREQUENTLY, UNTIL ZUCCHINI IS WELL BROWNED AND TENDER, ABOUT 5 MINUTES.

3. USE A SLOTTED SPOON TO TRANSFER ZUCCHINI TO A SERVING BOWL. REMOVE LEMON PEEL FROM PAN. MINCE 1/2 TEASPOON OF THE PEEL AND DISCARD THE REST. SQUEEZE HALF THE LEMON OVER THE ZUCCHINI.

4. TURN HEAT TO MEDIUM-HIGH AND SWIRL IN REMAINING OLIVE OIL. ADD THE CHICKEN, MINCED LEMON PEEL, AND REMAINING SALT; COOK, STIRRING, UNTIL GOLDEN, ABOUT 7 MINUTES.

5. DRAIN FUSILLI, RESERVING 1/4 CUP OF THE COOKING WATER. ADD FUSILLI, ZUCCHINI, AND RESERVED COOKING WATER TO SKILLET. COOK 1 TO 2 MINUTES. TRANSFER TO A BOWL AND TOP WITH THE BASIL AND, IF USING, PARMESAN.

NUTRITION FACTS PER SERVING: 426 CALORIES, 32G PROTEIN, 49G CARBOHYDRATE, 14G FAT (2.2G SATURATED), 6G FIBER

DINNER = 

QUINOA SALMON CAKES and ROASTED ASPARAGUS

This recipe wasn't as good as I expected.  I won't make it again.

serves 6

ingredients:

• 3 cans wild caught, no salt added Atlantic salmon
• 1/2 cup dry quinoa
• 1 bunch green onions
• 1 tablespoon lemon zest
• 1 tablespoon fresh dill, minced
• 1 large egg
• Salt & pepper to taste
• 1 tablespoon olive oil

Prepare the quinoa by placing 1 cup water on the stove to boil. When the water is ready, add the quinoa, cover and turn down to simmer for 10 minutes, or until the water has been absorbed.

While the quinoa is cooking, debone and remove the skin from the salmon. Place in a large bowl and break it up with a fork. Set the bowl aside.

In a food processor, fit the metal s-blade, add the green onions, lemon zest, dill, salt and pepper. Process in about 5 – 6 one second pulses, until the onions are minced.

When the quinoa is done cooking and has cooled slightly, add this and the salmon to the food processor and pulse until a dough begins to form and all the ingredients are combined, about 10 pulses. Make sure to scrape down the sides of the bowl as you’re blending.

Crack the egg into the bowl that the salmon was in. Add the contents of the food processor and mix the everything together with a wooden spoon. Sprinkle with a touch more salt and pepper if you wish. Form the dough into patties and set aside.

In a cast iron skillet or saute pan, heat the olive oil over medium heat. Place the salmon cakes into the skillet and cook for 2 – 4 minutes per side, or until they are heated through.

Calories will be updated when I make this meal!

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SUNDAY   1/12

LUNCH = 360 CALORIES

TUNA MELT

MAKES: 6  SERVINGS
PREP 10 MINSCOOK 6 MINS

NUTRITION FACTS

SERVINGS PER RECIPE 6

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• AMOUNT PER SERVING
• CAL.(KCAL)361
• FAT, TOTAL(G)17
• CHOL.(MG)59
• SAT. FAT(G)5
• CARB.(G)24
• FIBER(G)3
• PRO.(G)28
• SODIUM(MG)994

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PERCENT DAILY VALUES ARE BASED ON A 2,000 CALORIE DIET

INGREDIENTS

• 6 SLICES RYE BREAD
• 3 6 OUNCE CANS SOLID ALBACORE TUNA IN WATER, DRAINED
• 2/3 CUP  LIGHT MAYONNAISE
• 2 CELERY RIBS, TRIMMED AND DICED
• 1/2 CUP  SHEDDED CARROTS, CHOPPED
• 2 TABLESPOONS  SWEET PICKLE RELISH
• 1/2 TEASPOON  HOT SAUCE
• PINCH OF SALT AND PEPPER
• 12 THIN SLICES ALPINE LACE AMERICAN CHEESE (A GENEROUS 1/4 POUND)
• 2 LARGE RIPE TOMATOES, CORED AND SLICED

Directions

1. HEAT BROILER. LINE A LARGE BAKING SHEET WITH ALUMINUM FOIL. TOAST RYE BREAD UNDER BROILER FOR 3 MINUTES, TURNING ONCE. SET ASIDE.

2. IN MEDIUM-SIZE BOWL, COMBINE TUNA, MAYONNAISE, CELERY, CARROTS, PICKLE RELISH, HOT SAUCE, SALT AND PEPPER. STIR UNTIL BLENDED, THEN TASTE AND ADJUST SEASONINGS, IF NEEDED.

3. SPREAD A SCANT 1/2 CUP TUNA SALAD ONTO EACH SLICE OF RYE TOAST. TOP EACH WITH TWO SLICES OF CHEESE. RETURN TO BROILER; HEAT 3 MINUTES, UNTIL CHEESE IS MELTED AND LIGHTLY BROWNED. SERVE ONE OPEN-FACE MELT WITH SLICED TOMATO ON THE SIDE.

DINNER = 365 CALORIES

ANCHO-GLAZED SALMON and SWEET POTATO FRIES

Makes: 4 servings
Start to finish: 20 minutes

Ingredients

• 1 tablespoon sugar
• 1 teaspoon salt
• 1 teaspoon ground cumin
• 1 teaspoon ground ancho chili pepper or chili powder
• 2 medium sweet potatoes, scrubbed
• Nonstick olive-oil cooking spray
• 4 skinless salmon fillets (5-6 ounces each)
• 1 tablespoon olive oil
• 2 tablespoons fresh cilantro sprigs

Directions
1. Preheat broiler. In a small bowl, combine sugar, salt, cumin, and chili powder. Cut sweet potatoes into 1/4-inch-thick slices and place on the greased rack of a broiler pan. Coat sweet potatoes with cooking spray and sprinkle with half the spice mixture. Broil 10 minutes, turning once halfway though.

2. Rinse and dry salmon; coat with remaining spice mixture. In a large skillet, cook fish in hot olive oil over medium heat for 4 minutes per side, or until it flakes easily with a fork.

3. Sprinkle sweet potatoes and salmon with cilantro before serving.

Nutrition facts per serving: 363 calories, 29g protein, 17g carbohydrate, 19g fat (4g saturated), 2g fiber