BREAKFAST
RICOTTA WRAP
(350 calories)
1/4 cup plus 2 tbsp nonfat ricotta, 2 tbsp slivered almonds, 1/2 cup berries and 2 tsp honey in 1 whole-grain wrap such as Flatout multigrain flatbread
YOGURT CRUNCH
(350 calories)
5 oz plain yogurt, 4 walnut halves, 3 tbsp All-Bran, 1/4 cup granola and 3/4 cup cubed melon
BACON, EGG AND CHEESE MUFFIN
(500 calories)
Scramble 1 large egg in 1 tsp margarine and place on a toasted whole-grain English muffin spread with 1 tsp margarine. Top with 1 slice cooked turkey bacon and 2 tbsp shredded reduced-fat cheddar. Serve with 3/4 cup berries, 1/4 cup lowfat vanilla yogurt and 12 oz skim latte.
LUNCHES
SHRIMP SALAD
(400 calories)
10 cooked shrimp, 1/3 avocado, sliced, 1 tbsp slivered almonds, 2 tbsp each diced red onion and carrot, 1 tbsp prepared sesame dressing, tossed with 2 cups greens; 3 whole-grain crispbreads.
TANGY TURKEY PITA
(550 calories)
3 oz turkey breast, 5 olives, 3 tbsp feta, 2 tbsp each diced cucumber and tomato, 6 spinach leaves, 1 tbsp olive oil and 2 tsp balsamic vinegar in 1 whole-wheat pita; 1 large orange.
PEAR ‘WICH
(650 calories)
3 tbsp almond butter, 1/2 large pear, sliced, 1/8 tsp cinnamon on 2 slices whole-wheat bread. Serve with the other half of the pear.
DINNERS
FISH AND FRIES
(400 calories)
4 oz cod rubbed with 1 tsp olive oil, seared (2 to 3 minutes per side); 12 Alexia Sweet Potato Fries, baked as directed on package; 1 1/2 cups sliced cabbage tossed with 2 tbsp reduced-fat dressing.
CHICKPEA PASTA
(550 calories)
1/3 cup chopped onion, 2 cups chopped zucchini, 1/2 cup red bell pepper, chopped, and 1/2 cup chickpeas sautéed in 1 tbsp olive oil. Mix with 1 cup cooked ziti, 2 tbsp Parmesan.
CHICKEN PILAF
(600 calories)
3/4 cup cubed, cooked, skinless chicken mixed with 1 1/2 cups cooked Near East Whole Grain Wheat Pilaf drizzled with 1 tbsp olive oil; 1 cup steamed cauliflower with 1 tbsp lemon juice and 2 tbsp fresh parsley
SNACKS
Turkey and cheese roll-up
(100 calories)
1 oz sliced turkey breast, 1 oz sliced reduced-fat cheddar rolled up.
Chocolate milk with nuts
(150 calories)
1 cup light chocolate soymilk, 13 pistachios
Orange spritzer and almonds
(150 calories)
8 oz orange juice mixed with 4 oz sparkling water; 7 almonds
Try it out.. It seems can lose pounds in a week.. :)
