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