Tips
My philosophy of healthy eating revolves around eating balanced meals with lean proteins, good carbs, and healthy fats. Even for weight loss, I don’t believe in cutting out food groups. I’ve helped thousands of people lose weight on this plan, and most never experienced hunger. I had way more people calling to make sure that they had received the Weight Loss Plan because they thought it was too much food and tasted too good!
The breakfast, lunch, and dinner recipes in this plan total approximately 1,200 calories per day and assume that you eat 2 snacks per day of 200 calories each for a total of 1,600 calories per day. You can scale all of the recipes as needed for your personal calorie count or portioning. And best of all, the recipes are created for the home cook, with simple preparations and easy-to-find ingredients.
Breakfast
Sunday
Born in the USA, strata basically mimics a savory bread pudding. However, this one definitely has an Italian accent.
Caprese Strata
Servings: 1
Ingredients
1 1/2 slices whole grain bread
1/4 cup part skim shredded mozzarella
4 slices roma tomato
1 teaspoon fresh basil, chopped
1 cup egg whites
1/4 teaspoon garlic powder
1 pinch salt
1 pinch pepper
Instructions
1. Preheat oven to 275 degrees.
2. Spray 24-ounce baking dish or cast iron pan well with cooking spray.
3. Break up bread into small pieces, and place on the bottom of the container.
4. Sprinkle cheese evenly on top of the bread.
5. Lay tomatoes & basil evenly on top of the cheese.
6. Whisk eggs with garlic powder and salt and pepper and pour evenly over the contents of the container.
7. Gently pat the bread sticking above the egg, to push it under the egg. Let bread soak up the egg at least 10 minutes before putting in oven.
8. Bake in oven for 15 minutes. Rotate the pan and cook another 10 minutes until egg is cooked through. If it starts to brown but is not done, cover with foil and continue until cooked through.
Tips
1. Any kind of bread will work here, even gluten-free.
2. You can use chopped tomatoes if you prefer, but I like the look of the sliced.
Meal Prep
1. This will last in your fridge prepped and ready to cook, or cook it ahead, and it can even be a grab-and-go breakfast.
monday
My meal-prep clients picked these waffles as their favorite breakfast year after year. Make a double batch and freeze some; you'll be happy you did!
Buttermilk Oat Waffles with Turkey Bacon
Servings: 2
Ingredients
1 cup quick-cooking oats
1/4 cup gluten free Bisquick baking mix
1/2 teaspoon salt
1/2 cup egg whites
1 1/4 cup low-fat buttermilk
1 teaspoon vanilla extract
4 slices cooked turkey bacon
1/2 cup fresh blueberries
1/2 cup sugar-free syrup
Instructions
1. In a bowl, mix quick-cooking oats, baking mix, and salt, and set aside.
2. In a separate bowl, whisk together egg whites, buttermilk, and vanilla.
3. Add the dry ingredients to the wet ingredients, stirring until combined well.
4. Scoop 1 cup of batter into the waffle machine, and cook until done.
5. Top each waffle with fresh blueberries.
6. Serve each with 2 pieces of turkey bacon and sugar-free syrup.
Tips
1. If you don't have buttermilk, regular low-fat milk will work too.
2. If you don't have a waffle maker, this batter will work for pancakes too. You may have to add a little extra buttermilk. The recipe will make 8-10 pancakes.
Meal Prep
1. You can cook your turkey bacon days ahead. It will last at least 5 days in the refrigerator, and heats up quickly.
2. These waffles are great to make ahead and store in the refrigerator for up to 5 days, or they will last in the freezer for months.
tuesday
Who says you have to wait until dinner to start Taco Tuesday? When I have my Breakfast Street Tacos in the morning, I'm in a good mood all day!
Breakfast Street Tacos
Servings: 1
Ingredients
2 1/2 ounces ground turkey
1 teaspoon Mexican seasoning
1/2 cup egg whites
1 pinch salt
1 pinch pepper
2 small corn tortillas
1/4 cup 2% milk Mexican blend cheese, shredded
1/4 cup green salsa
2 tablespoons red onion, chopped
2 tablespoons cilantro, chopped
Instructions
1. Cook ground turkey with your favorite Mexican seasoning.
2. When turkey is just cooked through, add egg whites, salt and pepper, and continue to scramble the eggs with the turkey.
3. Wrap tortillas in a paper towel and microwave for 10-15 seconds until soft and pliable.
4. When eggs are at desired doneness, divide them into equal amounts and place in tortillas.
5. Top with cheese, salsa, onions, and cilantro.
Tips
1. If you don't have Mexican seasoning on hand, use a mix of cumin, chili powder, and garlic powder, or cook with salsa.
2. Tortillas can also be wrapped in foil and put in the oven.
Meal Prep
1. This can be a really quick breakfast! Just make the turkey and egg mixture ahead, and store it in the refrigerator. It'll take just a minute to heat in the microwave.
2. You can even fully form the tacos and store the meal—but the tortillas may break.
wednesday
I've incorporated ingredients from my nana's Sicilian porridge, cuccia, to boost the protein and flavor of traditional oatmeal!
High-Protein Oatmeal with Fresh Berries
Servings: 1
Ingredients
1/4 cup part skim ricotta cheese
1 cup nonfat milk
1/8 teaspoon cinnamon
1/2 teaspoon Stevia or Splenda
1/2 teaspoon vanilla extract
1/2 cup steel-cut rolled oats
1/4 cup mixed berries
Instructions
1. Whisk together milk, cinnamon, Splenda, vanilla, and ricotta.
2. Bring to almost a boil and stir in oats.
3. Immediately simmer for 5-7 mins until oats are cooked.
4. Cover, turn off heat, and let sit for 2 minutes.
5. Transfer to a bowl, and add berries on top.
Tips
1. This recipe will also work for old fashioned oats. For quick-cooking oats, simmer according to package directions.
2. Feel free to swap out berries for apple, pear, or banana. If you use raisins or craisins, add them from the beginning.
Meal Prep
1. You can make a single serving to eat any day of the week, or make a big batch to enjoy on another day.
Thursday
This recipe uses potatoes as the bottom layer instead of a butter-laden crust so you can say "oui" to quiche!
Broccoli, Cheddar, & Potato Quiche
Servings: 1
Ingredients
1/2 cup raw potatoes, shredded
1/2 cup broccoli, sliced thin
1/2 cup 2% milk cheddar cheese
1 teaspoon scallions, sliced thin
3/4 cup egg whites
1/8 teaspoon dried thyme
1 pinch ground rosemary
1/8 teaspoon garlic powder
1 pinch salt
1 pinch pepper
Instructions
1. Preheat oven to 275 degrees.
2. Spray 24-ounce baking dish or cast iron pan well with olive oil spray.
3. Arrange potatoes in a layer on the bottom of container.
4. Top potatoes with broccoli.
5. Top broccoli with cheese and scallions.
6. Whisk thyme, rosemary, garlic powder, and salt and pepper into egg whites and pour on top.
7. Bake in oven at 275 for 10 minutes. Turn pan around and continue to cook for another 10 minutes until egg is cooked through. If egg is browning, cover with foil.
Tips
1. Although you don't have to precook the potatoes or broccoli, if you have them left over from another meal, you can use them up here.
2. You can also use cooked or frozen hash browns for your potatoes.
3. Do not shred the potatoes until you are ready to use them, or they will turn brown.
Meal Prep
1. This is a great dish to prepare a few days before you want to eat it.
2. If you are reheating it, cutting beforehand and rotating the pieces will heat everything more quickly and evenly.
Friday
Yup, you can even make French toast healthy!
Multi-Grain Cinnamon French Toast, Canadian Bacon
Servings: 1
Ingredients
1/2 cup egg whites
1/8 teaspoon vanilla extract
1/8 teaspoon cinnamon
1 pinch salt
1 teaspoon omega-3 spread, like Smart Balance
2 slices whole grain bread
2 medium slices of Canadian bacon
1/3 whole banana, sliced thin
1/4 cup sugar-free syrup
Instructions
1. Whisk egg whites, vanilla, cinnamon, and salt together.
2. Melt omega-3 spread in a pan.
3. Dip bread in egg mixture and cook until golden brown on each side. See below.
4. Heat Canadian bacon in the pan and serve next to your French toast.
5. Top French toast with banana and syrup.
Tips
1. If dipping alone does not use up all of the egg, pour it on top of the bread once it is on your pan.
2. Substitute gluten free bread if needed.
Meal Prep
1. French toast will stay fresh for days in your refrigerator, and even freezes well for the long term.
2. Do not prep the banana ahead of time.
Saturday
Growing up in New York, I felt special tagging along with my dad to get bagels on Saturday mornings. They still feel like a treat, but now I prefer them with lox.
Lox and Whole Wheat Bagel
Servings: 1
Ingredients
1 whole whole wheat bagel thin, toasted
1/4 cup fat-free cream cheese
2 teaspoons capers
2 1/2 ounces lox
3 slices raw tomato
2 slices red onion
2 teaspoons fresh dill, chopped
Instructions
1. Spread both sides of bagel with cream cheese.
2. Sprinkle capers on top of cream cheese on both sides.
3. Divide the remaining ingredients between the 2 halves of bagel and layer in the order above.
Tips
1. If you cannot find bagel thins, just cut a small slice out of the middle of a bagel.
2. Try Gravlax or Nova lox for a little more flavor.
Meal Prep
1. You can prep all ingredients ahead, but don't assemble it until you are ready to eat it.
Lunch
Sunday
Full of fiber and bursting with freshness, this meal always leaves me feeling a little bit healthier for having enjoyed it.
Tabbouleh Bulgur Wheat and Chickpeas
Servings: 1
Ingredients
3/4 cup cooked bulgur wheat
3/4 cup chickpeas, canned, drained
1/4 cup cucumber, chopped
1/4 cup tomatoes, seeded, chopped
1 teaspoon scallion, chopped
1 teaspoon fresh mint, chopped
2 tablespoons Italian parsley, chopped
2 tablespoons feta cheese, crumbled
1 pinch salt
1 pinch pepper
2 teaspoons extra virgin olive oil
1/2 teaspoon lemon juice
1 medium lemon wedge
Instructions
1. In a bowl, add bulgur wheat, chickpeas, cucumber, tomatoes, scallion, mint, parsley, and feta and toss.
2. In a separate bowl, whisk lemon juice and olive oil, pour over the bulgur mixture, and toss again.
3. Say, "Wasn't that easy!"
Tips
1. You can put this over chopped romaine lettuce or arugula to make a salad.
2. I prefer bulgur wheat here, but if you have celiac disease or are wheat sensitive, you can substitute quinoa.
Meal Prep
1. Prep your bulgur wheat up to 5 days ahead and store it in the refrigerator.
2. Surprisingly, this tabbouleh will still taste delicious even after a few days in the fridge.
monday
With this easy, low-cal pizza recipe, you may find yourself eating pizza every day!
Barbecue Chicken Pizza
Servings: 1
Ingredients
1/6 bag of grain pizza dough, cooked
2 tablespoons barbecue sauce
2 tablespoons water
1/2 cup part skim mozzarella cheese, shredded
2 ounces cooked skinless chicken breast, shredded
2 tablespoons carrots, shredded
2 tablespoons corn
2 tablespoons red onions, sliced thin
1 tablespoon cilantro, chopped
Instructions
1. Preheat oven to 350.
2. Lay cooked dough on sprayed sheet pan.
3. Mix barbecue sauce and water together.
4. Toss chicken in sauce mixture and spread evenly on dough. Scrape out bowl to get all of the sauce and cover entire dough.
5. Top chicken with mozzarella, again covering the entire dough.
6. Top cheese with corn, carrots, red onion, and cilantro.
7. Cook approximately 5 minutes to heat through and melt the cheese.
Tips
1. Whole Foods and Pillsbury make whole grain pizza doughs. Make sure you use the correct portion size (do not exceed 190 calories).
Meal Prep
1. You will need to cook your pizza dough before you start this recipe. You can store the cooked dough in the refrigerator for 5 days or for at least a month in the freezer.
2. Pizza can be fully prepared days ahead and stored in the refrigerator.
3. It's also delicious cold!
tuesday
This is one of my favorite salads, and one of my favorite ways to eat steak.
Beijing Steak Salad
Servings: 1
Ingredients
2 cups mixed greens
1/2 cup azuki beans, drained, rinsed, and dried
1/4 cup carrot, shredded
1/4 cup cucumber, sliced in half moons
1/4 cup grape tomatoes
1/4 cup daikon radish, diced
1/4 cup red cabbage, shredded
4 ounces top sirloin steak, cooked and sliced thinly 1/2 teaspoon cilantro, chopped
2 tablespoons stir fry sauce
2 tablespoons rice vinegar
Instructions
1. To keep your lettuce fresh, prep all ingredients before you lay down the lettuce on bottom of container.
2. Sprinkle azukis beans over lettuce.
3. Add remaining ingredients in order listed above through red cabbage.
4. Place steak on the salad and top with cilantro.
5. For the dressing, mix together stir fry sauce and rice vinegar.
Tips
1. Keep your lettuce fresh by prepping all ingredients before you lay it down on your plate or container.
2. Try heating up the steak or cooking it right before you prepare the salad so it is still warm.
3. If you want to spice it up, add a dash of sriracha to the dressing.
Meal Prep
1. Cook steak ahead of salad preparation.
2. You can make the dressing ahead of time, but do not add it to the salad until you are ready to eat.
wednesday
Although a triple cream anything sends me to heaven, for my daily meals, 2% reduced fat cheeses satisfy me guilt-free.
Grilled Chicken Quesadilla
Servings: 1
Ingredients
2 ounces grilled skinless chicken breast, shredded
1/3 cup 2% milk Mexican blend cheese, shredded
1/4 cup red salsa
2 tablespoons corn
2 tablespoons black beans, cooked or canned
1 medium whole wheat tortilla
1 cup mixed greens
2 tablespoons sour cream, fat free
Instructions
1. Toss chicken, cheese, half of the salsa (2 tablespoons), corn, and black beans together.
2. Place mixture on half of the tortilla and fold the other half on top.
3. Heat a frying pan on medium high and spray it with non-stick cooking spray when hot.
4. Place tortilla in pan and flip when tortilla is crispy.
5. When both sides are crispy and cheese is melted, transfer quesadilla to your plate.
6. Serve with mixed greens, sour cream, and remaining salsa on the side.
Tips
1. I like the taste of grilled chicken, but any cooked chicken or protein can be substituted here.
2. Gluten-free tortillas can replace whole wheat.
Meal Prep
1. All of the ingredients that go into the quesadilla can be prepped ahead and stored in the refrigerator.
2. The quesadilla can also be fully prepared and cooked days ahead of time. Just make sure you cool it completely first. Cooling on a rack is preferred.
thursday
All of the flavor you get in a restaurant with a fraction of the fat!
Pulled Pork Sandwich with Nutty Coleslaw
Servings: 1
Ingredients
For Pulled Pork Sandwich
4 ounces lean pork
2 tablespoons barbecue sauce
1 tablespoon water
1/4 cup onions, caramelized
1 whole whole wheat bun
1/4 cup red cabbage, shredded
2 slices dill pickle
For Nutty Coleslaw
1 tablespoon peanut sauce
1/2 tablespoon rice vinegar
1/2 cup green cabbage, shredded
1/8 cup carrot, shredded
1/8 cup jicama, cut into matchsticks
2 teaspoons peanuts, chopped
1/4 teaspoon scallion, chopped
Instructions
For Pulled Pork Sandwich
1. Cook pork in the oven until cooked through.
2. Let it rest at room temperature and then slice it thin. Then cut the slices into small pieces so it appears shredded.
3. Mix the barbecue sauce and water together in a bowl.
4. Add shredded pork, and caramelized onions, and toss all together.
5. Spread pork mixture on bottom half of the bun, and top with red cabbage then pickles.
For Nutty Coleslaw
1. Mix the peanut sauce and rice vinegar in a bowl.
2. Add green cabbage, carrots, jicama, peanuts, and scallions and toss together.
Tips
1. Make sure you use lean pork like pork tenderloin or well-trimmed center cut.
2. Prepare your slaw before you start your sandwich.
3. For the caramelized onions, just slice onions and cook on medium high heat with cooking spray.
Meal Prep
1. You can cook and prepare the pork mixture ahead of time and heat it when ready. Or, since it's fully cooked, it can be ready-to-eat too.
2. The slaw will last fully prepared for 5 days in the refrigerator.
friday
Most PF Chang's copycat recipes miss the fact that PF Chang's combines tofu with their chicken. This is not a copycat recipe, but it does incorporate tofu. Try it, even if you think you don't like tofu!
Asian Chicken Lettuce Cups with Mandarin Brown Rice
Servings: 1
Ingredients
For Asian Chicken Lettuce Cups
2 tablespoons hoisin sauce
2 tablespoons water
2 ounces boneless skinless chicken breast, diced small
2 ounces tofu, extra firm, diced small
2 tablespoons carrot, shredded
1 tablespoon scallion
3 medium butter lettuce leaves
For Mandarin Brown Rice
1/2 cup cabbage green, chopped
1/2 cup brown rice, cooked
1/4 cup mandarin oranges, canned w/ juice, chopped
Instructions
For Asian Chicken Lettuce Cups
1. Mix hoisin sauce and water together and set aside.
2. Cook chicken breast in a frying pan on medium high.
3. When chicken is almost done, add tofu and brown lightly.
4. Pour hoisin mixture on top of the chicken and tofu, stirring until well coated. Then, top with carrots and scallions.
5. Spoon mixture into butter lettuce.
For Mandarin Brown Rice
1. Cook cabbage in medium heat with cooking spray until tender.
2. Add cooked brown rice and continue cooking until rice is heated.
3. Remove from heat and stir in mandarins.
Tips
1. Although I think butter lettuce makes the best cups, romaine or iceberg less can be substituted.
2. You can use stir fry sauce, peanut sauce, or even teriyaki in place of hoisin sauce.
Meal Prep
1. You will need to cook your brown rice prior to beginning this recipe.
2. The entire meal can be prepared ahead and stored in the refrigerator, just leave the butter lettuce on the side until you are ready to eat.
3. If you prefer to prep by cooking all ingredients separately, that will work here too. Cook your chicken and tofu first, then dice and toss it in the sauce.
saturday
I LOVE feta, and this is one of my favorite meals to eat at any time of day.
Turkey, Spinach, & Cheese Spanikopita
with Cucumber Salad
Servings: 1
Ingredients
For the Spanikopita
2 ounces lean ground turkey, cooked with oregano
1/4 cup part-skim ricotta cheese
1/4 teaspoon minced garlic
1/4 teaspoon parsley, chopped
2 tablespoons feta cheese
2 tablespoons part-skim shredded mozzarella
1 cup raw spinach, chopped
1 pinch salt
1 pinch pepper
2 sheets phyllo dough
1 spray olive oil cooking spray
For the Cucumber Salad
1/2 cup cucumber
1/4 cup grape tomatoes, sliced in half
1 tablespoon red onion, shaved thin
2 teaspoons fat-free Italian dressing
Instructions
For the Spanikopita
1. Preheat oven to 400 degrees.
2. Mix turkey, ricotta, garlic, parsley, feta, mozzarella, spinach, salt, and pepper in bowl.
3 Layout phyllo sheets so that the long side is stretched in front of you.
4. Cut phyllo in half lengthwise.
5. Place half of the turkey mix in the bottom left corner of each half of the phyllo. Shape each into a right triangle and roll it up the length of the phyllo from side to side to form a triangle. Give a light spray of olive oil cooking spray.
6. Place on well sprayed baking sheet and bake for approximately 10-15 minutes until golden brown.
For the Cucumber Salad
1. Toss the cucumbers, tomatoes, red onions, and Italian dressing in a small bowl.
Tips
1. Phyllo dough defrosts best in the refrigerator. If sealed up well, it will also keep for weeks defrosted in the refrigerator. Do not force it to defrost by putting it in the microwave; you will make phyllo mush.
2. If you don't have phyllo dough, you can substitute a whole wheat tortilla and fold it burrito style. It will not be the same, but it will still be delicious.
3. If you are making multiple servings, cover your phyllo with a towel in between each one.
Meal Prep
1. The spanikopita can be prepared ahead and stored in the fridge or freezer. If you do, they will heat up best in the oven or toaster oven.
2. Instead of preparing the entire spanikopita ahead of time, you can prep the turkey mixture and wrap it and cook it when you are ready.
Dinner
Sunday
I miss Sunday dinners at my nana and papa's, where we indulged in the most delicious Italian dishes all day long. Bolognese was a staple, and took my nana days to prepare. You'll love this healthy version, and it only takes about 10 minutes!
Turkey Bolognese with Whole Wheat Penne
Servings: 1
Ingredients
5 ounces lean ground turkey
1 clove garlic, minced
1/8 teaspoon dried oregano
1 pinch salt
1 pinch pepper
1/8 teaspoon extra virgin olive oil
1 tablespoon onion, chopped
1/3 cup tomato puree
3/4 cup whole what penne, cooked
2 leaves fresh basil, chopped
1/3 cup peas
1 teaspoon Parmesan cheese
1 teaspoon parsley, chopped
Instructions
1. Mix garlic, oregano, salt and pepper into turkey and set aside.
2. Sauté onion in olive oil in medium pan.
3. When onion is translucent, add turkey mixture to pan.
4. Stir turkey often and break up large pieces with spatula.
5. When turkey is almost done, add the tomato puree, pasta, basil, and peas.
6. When heated through, transfer to a plate and sprinkle with Parmesan and parsley.
Tips
1. If you prefer a chunky tomato base, you can use diced or crushed tomatoes.
2. If you are making more than two servings, keep the pasta and peas separate from the Bolognese until plating.
3. You can substitute brown rice penne for whole wheat penne.
Meal Prep
1. This meal reheats very well. So, fully preparing it and storing it in the refrigerator for up to 5 day, or in the freezer for longer works great!
2. If you are making multiple portions for a family to eat at the same time, store Bolognese separately from the pasta. The pasta will reheat with just a dunk into boiling water.
monday
If you're seeking sushi, the wasabi in this meal may be the fix, and it's a lot more affordable!
Wasabi Sesame Salmon with
Ginger Brown Rice & Azuki Beans, Cabbage, & Carrots
Servings: 1
Ingredients
1/2 cup water
1/8 teaspoon ginger, powdered
1/4 cup brown rice
4 1/2 ounces salmon
1 teaspoon wasabi
2 tablespoons light mayonnaise
1 tablespoon black & white sesame seeds
1 teaspoon soy sauce
1/2 cup red cabbage
1/2 cup green cabbage
1/4 cup carrots, shredded
1/3 cup azuki beans, canned
1 pinch pepper
1 pinch salt
Instructions
1. Preheat oven to 375.
2. Cook brown rice in water and ginger.
3. While the rice is cooking, mix together the mayonnaise and wasabi, and spread it evenly on the salmon.
4. Sprinkle salmon with sesame seeds and bake for approximate 7-10 minutes until it is desired temperature.
5. While salmon is cooking, toss red cabbage, green cabbage, and carrots with soy sauce, and sauté on medium heat.
6. When rice is almost done, add the beans with some of the liquid, and season with salt and pepper.
7. Remove rice from heat when rice is soft and place on plate. Plate salmon on top of rice with the cabbage mixture on the side.
Tips
1. If you are not comfortable cooking everything at the same time, the rice and the vegetables can be cooked and waiting off heat and covered while you cook your salmon.
2. Taste the wasabi mayo before you put it on the salmon, and adjust to your personal spice level if needed.
3. If you cannot get prepared wasabi, buy powder and prepare as directed. Or, you can substitute horseradish in a real pinch.
Meal Prep
1. Each part of this meal can be prepped and stored separately, or you can plate it and store it as a full meal.
2. I prefer to eat fish fresh or the next day.
tuesday
Want tender chicken without pounding? Then you want Chicken Francaise!
Chicken Francaise with Almond Wild Rice and Parmesan Broccoli
Servings: 1
Ingredients
For Chicken Francaise
1 pinch salt
1 pinch pepper
1 tablespoon flour
4 1/2 ounces chicken breast tenders
2 tablespoons egg whites
1 tablespoon chicken broth
1 teaspoon lemon juice
1 teaspoon butter
1 teaspoon capers (optional)
For Almond Wild Rice
1/4 cups wild rice
3/4 cups chicken broth
1 tablespoon sliced almonds, roasted
For Parmesan Broccoli
1 cup broccoli
1 teaspoon Parmesan cheese
Instructions
For Chicken Francaise
1. Preheat oven to 350 degrees, and spray a sheet pan with olive oil spray.
2. Mix salt and pepper with flour and coat the chicken with it.
3. Heat a fry pan on medium high. When it's hot, dip one tender in the egg mixture and then put it immediately on the frying pan.
4. Continue with the rest of the chicken. When golden brown, flip chicken over.
5. When both sides are browned, transfer chicken to sheet pan, and bake in the oven for 10 minutes until cooked through.
6. Heat lemon juice, butter, and the 2 tablespoons of chicken broth that was set aside, and spoon on chicken.
7. Top chicken with capers.
For Almond Wild Rice
1. Cook wild rice in the chicken broth.
2. When rice is done, top with sliced almonds.
For Parmesan Broccoli
1. Steam or blanch broccoli for approximately 3 minutes.
2. Drain broccoli, spray with olive oil spray, and toss with Parmesan cheese.
Tips
1. There is not a typo: The order for the chicken is flour then egg, and no additional flour.
2. Have your bowl of egg whites close to your frying pan. You want to make sure you have enough egg white to make a coating.
3. If you are cooking the meal all at the same time, start with your rice, put a pot on for your broccoli but don't cook it until the chicken is in the oven for at least 5 minutes.
Meal Prep
1. If you prep the wild rice in a big batch ahead of time, use 3/4 of a cup cooked for the portion.
2. The meal can be fully prepared, or each ingredient can be cooked separately and stored in the refrigerator or freezer.
wednesday
The traditional drowned-in-butter version of scampi weighs in at a whopping 940 calories. That's more than double my skinny scampi!
Skinny Shrimp Scampi with Zoodles
Servings: 1
Ingredients
1/4 cup white wine
1 tablespoon lemon juice
1/2 cup vegetable broth, low-sodium
1/2 teaspoon garlic, minced
1 1/2 teaspoon cornstarch
1 1/2 teaspoon water
1 1/2 teaspoon butter
5 ounces shrimp, peeled and deveined
1 pinch salt
1 pinch pepper
3/4 cup brown rice spaghetti, cooked
1 cup zucchini, spiralized
2 tablespoons tomatoes, chopped
1 teaspoon parsley, chopped
1 pinch crushed red pepper (optional)
Instructions
1. In a medium fry pan, cook off the wine.
2. Whisk in lemon juice, broth, and garlic.
3. Bring to a boil and then lower heat to simmer for approximately 5 minutes.
4. Make a slurry with the cornstarch and water. Whisk into sauce a little at a time. Continue to simmer and thicken slightly.
5. Whisk in butter a little at a time until combined well.
6. Salt and pepper shrimp and add them to the sauce and stir often.
7. When shrimp start to turn pink, add the spaghetti.
8. When shrimp are fully cooked and spaghetti is heated, add the zoodles, stir once, and remove from heat.
9. Top with tomatoes, parsley, and crushed red pepper.
Tips
1. Shrimp cook really quickly, so if you are cooking your pasta while you are making the scampi, make sure your pasta is done before you put the shrimp in the sauce.
2. If you don't have a spiralizer, you can use a peeler to make a flatter "noodle," or use a grater to shred it.
Meal Prep
1. If you prep this meal for eating on another day, I recommend storing the pasta separately from the shrimp. When reheating, the pasta will take longer, and you don't want to overcook the shrimp.
thursday
For a taste of Hawaii in the comfort of your own home, try this delish fish dish!
Hawaiian Tilapia with Toasted Coconut,
Island Quinoa, and Pineapple Asparagus
Servings: 1
Ingredients
1/4 cup red quinoa
2 cups water
2 tablespoons pineapple juice
1/8 teaspoon paprika
1/4 teaspoon garlic powder
1/8 teaspoon salt
1 teaspoon ketchup
1 teaspoon soy sauce
1 teaspoon rice vinegar
5 ounces tilapia fillet
3 tablespoons coconut flakes, chopped and toasted
1 pinch salt
1 pinch pepper
1 cup asparagus
2 teaspoons pineapple, crushed
Instructions
1. Preheat oven to 350.
2. Cook quinoa with water, 1 teaspoon of the pineapple juice, paprika, garlic powder, and salt.
3. Mix together remaining pineapple juice, ketchup, soy, and rice vinegar.
4. Place tilapia on well sprayed sheet pan, and brush on pineapple juice mixture. Coat well and sprinkle on coconut.
5. Bake for approximately 7 minutes until cooked through.
6. Spray asparagus with olive oil spray, and toss with salt and pepper; place on sheet pan and cook for 5 minutes.
7. Plate tilapia on top of quinoa and garnish asparagus with crushed pineapple.
Tips
1. Regular quinoa works just as well, but I like contrasting the color of the red with this meal.
2. I suggest separate pans for the asparagus and the tilapia so that neither is overcooked.
Meal Prep
1. You can make a larger quantity of quinoa in advance and then use 3/4 of a cup for this recipe and add the seasoning and pineapple juice when you reheat it.
2. This meal can be fully prepared days before, but as always, I recommend eating fish as soon as possible.
friday
Guilt-free comfort food—what could be better?
Traditional Turkey Meatloaf with
Mashed Potatoes and Roasted Butternut Squash
Servings: 5
Ingredients
For Traditional Turkey Meatloaf
2 /3 cup egg whites
3 tablespoons ketchup
1 1/4 tablespoon Worcestershire sauce
1 1/4 tablespoon chili powder
1 teaspoon salt
3/4 cup quick cooking oats
1 1/4 pound lean ground turkey
3/4 cup onion, minced or processed
1/2 cup carrot, minced or processed
For Mashed Potatoes
1 quart potato, peeled and cubed
1/3 cup omega-3 butter spread, light
1/3 cup fat-free sour cream
For Roasted Butternut Squash
1 quart butternut squash, cubed
1 spray olive oil spray
1/2 teaspoon salt
1/2 teaspoon pepper
Instructions
For Traditional Turkey Meatloaf
1. Preheat oven to 350.
2. In a bowl, mix together egg whites, ketchup, Worcestershire, chili powder, and salt.
3. Add oats and let sit for ten minutes.
4. Add in turkey, onions, and carrots, and mix together well.
5. Divide the mixture into two portions in the bowl.
6. On a well sprayed sheet pan, form two loaves. To avoid dry ends, make sure they are more flat versus pointy.
7. Bake until internal temperature is 160. Take out and let rest 10 minutes, temperature should go up to 165.
For Butternut Squash
1. In a bowl, spray butternut squash with olive oil spray and season with salt and pepper.
2. Spread squash on a well sprayed sheet pan so there is at least a half inch between pieces.
3. Bake about 15 minutes. Squash is done when it can be easily pierced with a fork.
For Mashed Potatoes
1. Boil potatoes until a fork can go easily through them.
2. While potatoes are hot, use a mixer to incorporate sour cream and butter spread until desired texture.
Tips
1. If you like a little sauce with your meatloaf, mix a little ketchup with a dash of Worcestershire sauce.
2. If you prefer chunky potatoes, you can use a masher instead of a processor.
Meal Prep
1. Each part of this meal holds well in the refrigerator for 5 days and also freezes well.
2. If you freeze the meatloaf, slice it first and store it in portions.
saturday
Shredded beef usually means the meat was full of fat. I prefer to use lean sirloin and cut it into shreds.
Shredded Beef Enchiladas
with Cilantro Lime Corn and Zucchini
Servings: 1
Ingredients
3 ounces lean top sirloin, cooked
1/4 cup enchilada sauce
1/8 cup beef broth
1/4 cup fat-free cheddar cheese
2 small corn tortillas
1/4 cup corn
3/4 cup zucchini, sliced into thin half moons
1 teaspoon lime juice
1/8 teaspoon Mexican seasoning
1 teaspoon scallion, chopped
1 teaspoon cilantro, chopped
Instructions
1. Preheat oven to 350.
2. Slice top sirloin very thin and then cut into thin strips to "shred."
3. Mix together enchilada sauce and water and toss half of it with the top sirloin and half of the cheese.
4. Divide the sirloin mixture in half, roll in tortillas, and place in oven-safe dish.
5. Spoon the rest of the enchilada sauce on top of enchiladas, then top with the remaining cheese.
6. Toss corn, zucchini, lime juice, and Mexican seasoning together and place next to enchiladas.
7. Bake for approximately 5-10 minutes until heated.
8. Garnish with scallions and cilantro.
Tips
1. If your tortillas were stored in the refrigerator, just microwave them wrapped in a paper towel for 10 seconds for easy rolling.
2. You can substitute any kind of broth or even water for the beef broth.
3. If you don't have Mexican seasoning, a little chili powder will do.
Meal Prep
1. You need to cook the top sirloin first for this recipe, and that can be done up to 5 days before.
2. You can also prepare the meal as instructed, and wait until you are ready to eat it to heat it.