Meal Plan

Day 1:

Lunch

Greek Yogurt Chicken Salad

• 3 tablespoons nonfat Greek yogurt
• 1/2 teaspoon mustard;
• 1 teaspoon low-fat mayonnaise
• 2 tablespoons chopped celery
• 1/2 medium carrot, chopped
• 1 tablespoon chopped parsley
• 1 tablespoon chopped chives
• 1 cup chopped cooked chicken

Combine above ingredients. 

• 1 cup sliced cucumber
• a pinch salt
• 1/4 teaspoon sugar
• 2 tablespoons white vinegar
• 1/2 teaspoon canola oil
• 1 teaspoon chopped fresh dill

Whisk together above ingredients & serve cucumber salad with chicken salad over 1 cup chopped romaine lettuce.

400 calories

Dinner

Quinoa Salmon Cakes & Roasted asparagus

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!

Day 2:

Lunch

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

Lemony Fusilli with Chicken, Zucchini, and Pine Nuts

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

Ingredients

• 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)

Directions
1. 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

Day 3:

Lunch

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

Dinner

Grilled Halibut with Salsa & 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

Day 4:

Lunch

Turkey & Tomato Panini

Servings: 4 servings

Prep: 25 mins

Total: 25 mins

INGREDIENTS

• 3 tablespoons  reduced-fat mayonnaise
• 2 tablespoons  nonfat plain yogurt
• 2 tablespoons  shredded Parmesan cheese
• 2 tablespoons  chopped fresh basil
• 1 teaspoon  lemon juice
•   Freshly ground pepper, to taste
• 8 slices  whole-wheat bread
• 8 ounces  thinly sliced reduced-sodium deli turkey
• 8   tomato slices
• 2 teaspoons  canola oil

DIRECTIONS

1. Have four 15-ounce cans and a medium skillet (not nonstick) ready by the stove.

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.

3. Heat 1 teaspoon canola oil in a large nonstick skillet over medium heat. 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.

NUTRITION FACTS

Calories 272, Total Fat 4 g, Saturated Fat 1 g, Monounsaturated Fat 1 g, Cholesterol 27 mg, Sodium 680 mg, Carbohydrate 36 g, Fiber 5 g, Protein 10 g, Potassium 118 mg. 

Dinner

Ancho-Glazed Salmon & 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

Day 5:

Lunch

Egg & Salmon Sandwich

Servings: 1 sandwich

Prep: 15 mins

Total: 15 mins

INGREDIENTS

• 1/2 teaspoon  extra-virgin olive oil
• 1 tablespoon  finely chopped red onion
• 2   large egg whites, beaten
• Pinch of  salt
• 1/2 teaspoon  capers, rinsed and chopped (optional)
• 1 ounce  smoked salmon
• 1 slice  tomato
• 1  whole-wheat English muffin, split and toasted

DIRECTIONS

1. Heat oil in a small nonstick skillet over medium heat. Add onion and cook, stirring, until it begins to soften, about 1 minute. Add egg whites, salt and capers (if using) and cook, stirring constantly, until whites are set, about 30 seconds.

2. To make the sandwich, layer the egg whites, smoked salmon and tomato on English muffin.

NUTRITION FACTS

Calories 214, Total Fat 5 g, Saturated Fat 1 g, Monounsaturated Fat 2 g, Cholesterol 7 mg, Sodium 670 mg, Carbohydrate 25 g, Fiber 3 g, Protein 19 g, Potassium 221 mg. 

Dinner

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