The following pages contain 14 days’ worth of nutritionally balanced menus. The menus emphasize whole grains, fresh fruits, and vegetables. They are low in fat, saturated fat, and cholesterol, moderate in sodium, and high in taste. In addition, they are a great source of health-enhancing phytonutrients. The actual guidelines for the menus are listed below.
The serving sizes are based on the Food Guide Pyramid. For each day, the breakdown of servings from the Food Guide Pyramid is provided.
Accompanying each menu, there is one recipe. Use these menus as a guide to begin to eat a more nutritiously balanced diet. As needed, make adjustments to suit your needs. If you need additional (or fewer) calories, simply add or take away a serving. If you need to add servings, we suggest adding a whole grain, piece of fresh fruit, or more vegetables.
These menus take the information that has been discussed throughout the topic and help you put it on the table. Bon appetit.
Menu Guidelines
|
Calories |
1,800-2,000 |
|
Fat (less than 30% of calories) |
Less than 60 grams |
|
Saturated fat (less than 8% of calories) |
Less than 16 grams |
|
Cholesterol |
Less than 300 milligrams |
|
Dietary fiber |
20-35 grams |
|
Sodium |
Less than 2,400 milligrams |
Food Groups Sweets
Fats, oils (emphasis on monounsaturated) Meat, poultry, fish, legumes, nuts, seeds (emphasis on poultry, fish, legumes, nuts, and seeds) Dairy (emphasis on low fat) Vegetables (emphasis on fresh) Fruits (emphasis on fresh) Grains (emphasis on whole)
Note: A chef and a registered dietitian planned the menus and recipes. The dietitian analyzed the recipes and menus for their nutrient contents.
day 1
|
Nutritional Analysis for Entire Day |
||
|
|
Actual |
Goal |
|
Calories |
2,000 |
1,800-2,000 |
|
Fat (g) |
58 |
Less than 60 |
|
Saturated fat (g) |
13 |
Less than 16 |
|
Cholesterol (mg) |
80 |
Less than 300 |
|
Fiber (g) |
24 |
20-35 |
|
Sodium (mg) |
1,800 |
Less than 2,400 |
|
Food Servings |
|
|
|
Actual |
|
Sweets |
1 |
|
Fats |
1 |
|
Legumes/nuts |
3 |
|
Meat, poultry, fish |
3 ounces |
|
Milk |
3 |
|
Vegetables |
5 |
|
Fruit |
3 |
|
Grains |
7 |
BREAKFAST
2 whole-wheat pancakes—top with 1/2 cup unsweetened applesauce 1 cup nonfat fruit-flavored yogurt Coffee—regular or decaffeinated
NOON
Southwest Caesar Salad (see recipe below)
6 wheat crackers 1 fresh orange 1 cup skim milk
EVENING
Broccoli and walnut stir fry (1 tsp sesame oil, 1 cup broccoli florets,
1/2 cup chopped red or yellow pepper, 1/2 tsp soy sauce, 3 ounces tofu, 1/3 cup chopped walnuts) 1 cup cooked brown rice 1 whole-grain roll 1 Tblsp honey Herbal tea
SNACK (ANYTIME)
1 1/2 ounces low-fat cheddar cheese
2 crisp rye wafers
6 ounces pineapple juice
|
|
|
|
Per serving in this recipe |
|
|
Calories |
220 |
|
Fat (g) |
3 |
|
Saturated fat (g) |
1 |
|
Cholesterol (mg) |
25 |
|
Fiber (g) |
2 |
|
Sodium (mg) |
230 |
DAY 1 RECIPE
Southwest Caesar Salad
Serves 4
8 cups romaine lettuce
1/2 cup fat-free croutons
2 cups cubed cooked chicken breast
1 can (14 to 16 ounces) low-sodium kidney, black, or pinto beans, drained 1 can (8 ounces) low-sodium whole-kernel corn, drained 1 medium tomato, cut into wedges
1 medium red, yellow, or green bell pepper, thinly sliced 1/2 medium onion, thinly sliced
1/4 cup fat-free Caesar dressing
2 Tblsp Parmesan cheese, grated
Combine romaine lettuce and croutons with chicken, beans, corn, tomato, bell pepper, and onion in a large serving bowl. Pour dressing over salad; toss to coat evenly. Top with Parmesan cheese.
breakfast
Herbed scrambled eggs (1 egg, 2 egg whites, 2 tsp chopped chives or 1/4 tsp dill) 2 slices whole-wheat toast 1 tsp soft margarine 1/2 grapefruit 1 cup skim milk
Coffee—regular or decaffeinated
noon
Tuna salad on whole-wheat bread (3 ounces flaked tuna,* fat-free mayonnaise, lettuce, cucumber, tomato slices, and a few sliced olives as toppings)
1 cup tossed spring greens
2 Tblsp fat-free herbed salad dressing 1 kiwi fruit
1 cup skim milk
evening
2 Tacos With Sauteed Vegetables and Smoky Salsa (see recipe below)
1 cup Spanish rice
1 cup tossed green salad
2 Tblsp fat-free red wine vinaigrette dressing 1/4 cantaloupe
Herbal tea snack(anytime)
1 cup low-fat vanilla yogurt 1 sliced banana
*Reduced sodium and water-packed variety recommended.
day 2
|
Nutritional Analysis for Entire Day |
||
|
|
Actual |
Goal |
|
Calories |
1,850 |
1,800-2,000 |
|
Fat (g) |
40 |
Less than 60 |
|
Saturated fat (g) |
7 |
Less than 16 |
|
Cholesterol (mg) |
270 |
Less than 300 |
|
Fiber (g) |
29 |
20-35 |
|
Sodium (mg) |
2,375 |
Less than 2,400 |
|
Food Servings |
|
|
|
Actual |
|
Sweets |
0 |
|
Fats |
4 |
|
Legumes/nuts |
1 |
|
Meat, poultry, fish |
5 ounces |
|
Milk |
3 |
|
Vegetables |
5 |
|
Fruit |
4 |
|
Grains |
9 |
day 2 recipe
Soft Tacos With Sauteed Vegetables and Smoky Salsa
Serves 4
|
Per serving in this recipe |
|
|
Calories |
350 |
|
Fat (g) |
8 |
|
Saturated fat (g) |
1 |
|
Cholesterol (mg) |
10 |
|
Fiber (g) |
8 |
|
Sodium (mg) |
450 |
1 Tblsp olive oil 1 medium red onion, chopped 1 cup yellow summer squash, sliced 1 cup green zucchini, sliced
3 large garlic cloves, finely chopped
4 medium tomatoes, seeded and chopped 1 jalapeno pepper, seeded and chopped
Kernels from 2 ears of corn (1 cup) 1/2 cup fresh cilantro, chopped 1 cup canned pinto or black beans, rinsed and drained 8 corn tortillas (7-inch diameter) 1/2 cup smoky-flavored salsa
Heat oil in large skillet; add onion and cook until tender. Add squash and zucchini, stir, and continue cooking about 5 minutes. Add garlic, half the tomatoes, and all of the jalapeno pepper. Reduce heat to medium-low and cook until vegetables are tender. Add corn kernels; stir and cook until kernels are tender crisp. Add cilantro, remaining tomatoes, and beans. Stir together and remove from heat. "Warm" the tortillas in a hot, dry skillet. Fill each tortilla with the vegetable mixture. Top with salsa and serve.
day 3
|
Nutritional Analysis for Entire Day |
||
|
|
Actual |
Goal |
|
Calories |
1,810 |
1,800-2,000 |
|
Fat (g) |
40 |
Less than 60 |
|
Saturated fat (g) |
10 |
Less than 16 |
|
Cholesterol (mg) |
120 |
Less than 300 |
|
Fiber (g) |
26 |
20-35 |
|
Sodium (mg) |
2,225 |
Less than 2,400 |
|
Food Servings |
|
|
|
Actual |
|
Sweets |
2 |
|
Fats |
2 |
|
Legumes/nuts |
1 |
|
Meat, poultry, fish |
5 ounces |
|
Milk |
3 |
|
Vegetables |
4 |
|
Fruit |
4 |
|
Grains |
8 |
|
Per serving in this recipe |
|
|
Calories |
237 |
|
Fat (g) |
6 |
|
Saturated fat (g) |
1 |
|
Cholesterol (mg) |
29 |
|
Fiber (g) |
6 |
|
Sodium (mg) |
340 |
breakfast
1 spiced muffin
2 Tblsp fruit spread 1 banana
1 cup skim milk
noon
Hamburger on bun (3 ounces extra-lean ground beef, tomato slices, shredded lettuce, whole-grain bun)
1 ounce (individual bag) pretzels
2 cups tossed salad (lettuce, cucumbers, mushrooms, bell peppers) 2 Tblsp fat-free French dressing
15 grapes Sparkling water
evening
Chicken and Couscous Vegetable Salad (see recipe below) on baby greens
1 whole-grain roll 1 Tblsp honey Moro orange (blood orange) 1 cup skim milk
snack(anytime)
4 crispy rye wafers
1 1/2 ounces reduced-fat Swiss cheese
DAY 3 RECIPE
Chicken and Couscous Vegetable Salad
Serves 6
1 1/2 cups low-sodium chicken broth 1 cup uncooked couscous (pearl type) 1 1/2 cups cooked chicken or turkey, chopped
1/2 pound asparagus, cut into 2-inch pieces, cooked and drained
1 1/2 cups chopped green or yellow bell pepper
1 medium tomato, chopped 1/2 cup celery, diced
1/2 cup fat-free Italian dressing
2 Tblsp sliced almonds, toasted
Pour broth into saucepan; bring to a boil. Stir in couscous. Remove from heat; cover, and let stand 5 minutes. Stir with fork.
Stir together couscous, chicken, asparagus, bell pepper, tomato, and celery in a bowl. Add dressing. Stir evenly to coat. Serve at room temperature or chilled. Just before serving, sprinkle with toasted almonds.
breakfast
1 English muffin
2 Tblsp fat-free cream cheese
1 cup fresh strawberries Coffee—regular or decaffeinated
noon
Greek salad (2 cups mixed greens, cucumber slices, cherry tomatoes, onion slices, 1 1/2 ounces feta cheese, 5 ripe olives, 1/4 cup dates, lemon juice, 1 tsp olive oil, vinegar, oregano, to taste)
2 bread sticks 1 fresh pear
1 cup skim milk
evening
Quick Pork With Pineapple-Orange-Basil Sauce (see recipe below)
1 cup cooked brown rice with chopped apples 1 cup steamed baby carrots 1 whole-grain roll 1 Tblsp fruit spread Herbal tea
snack (anytime)
1 cup frozen low-fat yogurt 1/2 cup berries
day 4
|
Nutritional Analysis for Entire Day |
||
|
|
Actual |
Goal |
|
Calories |
1,900 |
1,800-2,000 |
|
Fat (g) |
36 |
Less than 60 |
|
Saturated fat (g) |
14 |
Less than 16 |
|
Cholesterol (mg) |
146 |
Less than 300 |
|
Fiber (g) |
30 |
20-35 |
|
Sodium (mg) |
2,200 |
Less than 2,400 |
|
Food Servings |
|
|
|
Actual |
|
Sweets |
1 |
|
Fats |
2 |
|
Legumes/nuts |
0 |
|
Meat, poultry, fish |
4 ounces |
|
Milk |
3 |
|
Vegetables |
5 |
|
Fruit |
6 |
|
Grains |
7 |
|
per serving in this recipe |
|
|
Calories |
230 |
|
Fat (g) |
5 |
|
Saturated fat (g) |
2 |
|
Cholesterol (mg) |
80 |
|
Fiber (g) |
Trace |
|
Sodium (mg) |
60 |
DAY 4 RECIPE
Quick Pork With Pineapple-Orange-Basil Sauce
Serves 4
1 pound pork tenderloin, cut into 1/4-inch slices (may also substitute turkey breast) 1 tsp vegetable oil
1 cup pineapple juice
2 garlic cloves, finely chopped
2 tsp cornstarch
1 1/2 tsp dried basil leaves, crushed
1 tsp grated orange peel
2 oranges, sliced into rounds 1 green onion, chopped
In large skillet, cook and stir pork over medium-high heat in hot oil 3 to 5 minutes or until pork is no longer pink. Remove pork, drain.
Stir together juice, garlic, cornstarch, basil, and orange peel in skillet until blended. Bring to a boil; cook 2 minutes or until sauce is slightly thickened. Return pork to skillet; cook 1 minute or until heated through.
Arrange pork slices along with orange slices on dinner plates; sprinkle with green onion. Top with sauce. Serve immediately.
day 5
|
Nutritional Analysis for Entire Day |
||
|
|
Actual |
Goal |
|
Calories |
1,900 |
1,800-2,000 |
|
Fat (g) |
45 |
Less than 60 |
|
Saturated fat (g) |
6 |
Less than 16 |
|
Cholesterol (mg) |
70 |
Less than 300 |
|
Fiber (g) |
20 |
20-35 |
|
Sodium (mg) |
1,350 |
Less than 2,400 |
|
Food Servings |
|
|
|
Actual |
|
Sweets |
1 |
|
Fats |
2 |
|
Legumes/nuts |
0 |
|
Meat, poultry, fish |
3 ounces |
|
Milk |
3+ |
|
Vegetables |
5 |
|
Fruit |
5 |
|
Grains |
7 |
|
Per serving in this recipe |
|
|
Calories |
395 |
|
Fat (g) |
5 |
|
Saturated fat (g) |
1 |
|
Cholesterol (mg) |
60 |
|
Fiber (g) |
2 |
|
Sodium (mg) |
432 |
BREAKFAST
1 cup old-fashioned oatmeal—topped with 1 Tblsp brown sugar 1 slice whole-wheat toast 1 tsp soft margarine 1 banana 1 cup skim milk
Coffee—regular or decaffeinated
NOON
Southwestern Turkey Pocket Fajita (see recipe below)
1/2 cup fresh vegetables (baby carrots, celery sticks, broccoli florets) 1 peach
1 cup frozen low-fat yogurt Sparkling water
EVENING
1/4 12-inch pizza (whole-wheat crust, chunky tomato sauce,
sliced bell pepper, onion, mushrooms, zucchini, 6 ounces mozzarella cheese, thyme and basil, to taste)
1 cup tossed greens
2 Tblsp fat-free Italian salad dressing 1 cup mixed fresh fruit
Iced tea
SNACK (ANYTIME)
1 ounce (individual bag) pretzels 6 ounces orange juice
DAY 5 RECIPE
Southwestern Turkey Pocket Fajita
Serves 4
1 cup nonfat plain yogurt 1 tsp grated lime peel 1 can (20 ounces) pineapple tidbits or chunks 12 ounces turkey breast, cut into 1-inch cubes (may substitute pork tenderloin) 1 Tblsp lime juice
1 tsp cumin
1/2 cup onion, thinly sliced 1 medium green or red bell pepper, cut into 2-inch strips 4 (6-inch) whole-wheat pita breads, cut in half crosswise to make pockets
Stir together yogurt and lime peel in a small bowl; set aside. Drain pineapple; reserve 2 Tblsp juice.
Combine reserved juice, turkey, lime juice, and cumin in non-metallic dish. Cover and marinate 15 minutes in the refrigerator.
In a non-stick skillet, combine the turkey mixture and onion and cook over medium-high heat, stirring until turkey is slightly browned. Add bell pepper and pineapple; cook and stir 2 to 3 more minutes or until the vegetables are tender crisp and the turkey is no longer pink.
BREAKFAST
1 whole-wheat bagel
2 Tblsp peanut butter 1 nectarine
1 cup low-fat yogurt Coffee—regular or decaffeinated
NOON
Roasted vegetables on herbed focaccia bread (1 cup total of red peppe eggplant, and zucchini topped with 1 1/2 ounces of part-skim mozzarella cheese) 12 baked tortilla chips 1 apple
1 cup skim milk
EVENING
4-ounce grilled steak topped with 1 cup sauteed mushrooms 1 medium baked potato topped with 1 Tblsp fat-free sour cream and snipped chives 1 cup steamed Brussels sprouts 1 whole-grain dinner roll
1 tsp soft margarine
Poached Pears in Red Wine (see recipe below)
Herbal tea
SNACK (ANYTIME)
2 cups popcorn
6 ounces cranberry juice
day 6
|
Nutritional Analysis for Entire Day |
||
|
|
Actual |
Goal |
|
Calories |
1,940 |
1,800-2,000 |
|
Fat (g) |
45 |
Less than 60 |
|
Saturated fat (g) |
14 |
Less than 16 |
|
Cholesterol (mg) |
133 |
Less than 300 |
|
Fiber (g) |
30 |
20-35 |
|
Sodium (mg) |
1,425 |
Less than 2,400 |
|
Food Servings |
|
|
|
Actual |
|
Sweets |
1 |
|
Fats |
2 |
|
Legumes/nuts |
1 |
|
Meat, poultry, fish |
4 ounces |
|
Milk |
3 |
|
Vegetables |
5 |
|
Fruit |
4 |
|
Grains |
7 |
DAY 6 RECIPE
Poached Pears in Red Wine
Serves 4
4 whole pears 1 fresh lemon 1/2 bottle red wine
1/2 cup sugar
1/2 stick cinnamon (1 tsp ground) Pinch of nutmeg
Peel pears, leaving stem. Remove core from the bottom. Lightly rub pears with cut lemon to prevent browning.
In a heavy saucepan, combine wine, sugar, cinnamon, and nutmeg. Add pears and bring to a boil. Turn pears frequently to coat with mixture. Reduce heat and simmer for about 30 minutes or until pears are tender but still firm (a butter knife should go in easily).
Remove from pan and chill in the sauce until serving. Serve on decorative plates and top with sauce.
|
per serving in this recipe |
|
|
Calories |
255 |
|
Fat (g) |
0 |
|
Saturated fat (g) |
0 |
|
Cholesterol (mg) |
0 |
|
Fiber (g) |
4 |
|
Sodium (mg) |
5 |
day 7
|
Nutritional Analysis for Entire Day |
||
|
|
Actual |
Goal |
|
Calories |
2,000 |
1,800-2,000 |
|
Fat (g) |
45 |
Less than 60 |
|
Saturated fat (g) |
13 |
Less than 16 |
|
Cholesterol (mg) |
160 |
Less than 300 |
|
Fiber (g) |
33 |
20-35 |
|
Sodium (mg) |
2,220 |
Less than 2,400 |
|
Food Servings |
|
|
|
Actual |
|
Sweets |
0 |
|
Fats |
2 |
|
Legumes/nuts |
1 |
|
Meat, poultry, fish |
5 ounces |
|
Milk |
2 |
|
Vegetables |
5 |
|
Fruit |
4 |
|
Grains |
9 |
|
Per serving in this recipe |
|
|
Calories |
340 |
|
Fat (g) |
15 |
|
Saturated fat (g) |
3 |
|
Cholesterol (mg) |
83 |
|
Fiber (g) |
2 |
|
Sodium (mg) |
86 |
BREAKFAST
1 cup bran cereal—top with 1/2 cup dried mixed fruit 1 cup skim milk
Coffee—regular or decaffeinated
NOON
1 cup split-pea soup*
Sub sandwich (6-inch Italian bread, 2 tsp mustard, chopped lettuce, sliced tomato, onion, bell peppers, 2 ounces lean ham, 1 1/2 ounces Swiss cheese) 4 soda crackers 1 apple
Sparkling water
EVENING
Grilled Chicken With Tomato and Corn Salsa (see recipe below)
1 cup Spanish rice
1 cup steamed broccoli with lemon zest 1/2 cup sliced mango Herbal tea
SNACK (ANYTIME)
1 cup raw vegetables (baby carrots, celery sticks, cauliflower florets)
2 Tblsp fat-free ranch dressing (for dip)
*Homemade or reduced sodium variety is recommended.
DAY 7 RECIPE
Grilled Chicken With Tomato and Corn Salsa
Serves 4
4 boneless, skinless chicken breasts
1 tsp oil
Kernels from 2 cobs of cooked corn (about 1 cup)
2 tomatoes, peeled, seeded, and chopped
1 shallot, chopped
1/2 cup balsamic vinegar
2 Tblsp olive oil
4 basil leaves, chopped
Brush the chicken breasts with oil. Grill until no longer pink in center.
In the meantime, combine all of the salsa ingredients. Spoon over the grilled chicken and serve immediately.
BREAKFAST
1 cup mixed fresh fruits (melon, berries, banana, pear, cherries)
—top with 1 cup low-fat yogurt and 1/3 cup toasted almonds
2 slices whole-wheat toast 1 Tblsp honey
Herbal tea
NOON
1 cup vegetable soup* 6 wheat crackers
Tarragon chicken sandwich on whole-wheat bread (2 slices whole-wheat bread,
1 Tblsp fat-free mayonnaise, lettuce leaf, sliced tomato, alfalfa sprouts,
2 ounces shaved chicken, tarragon, to taste) 1 apple
1 cup skim milk
EVENING
Grilled Ahi Tuna With Mango-Pineapple Chutney (see recipe below)
1/2 cup small steamed red potatoes in skin
1 cup tossed greens
2 Tblsp fat-free cucumber salad dressing 1 whole-wheat roll
1 Tblsp honey
1 cup sparkling water
SNACK (ANYTIME)
2 graham crackers 1 cup skim milk
*Homemade or reduced-sodium variety is recommended.
day 8
|
Nutritional Analysis for Entire Day |
||
|
|
Actual |
Goal |
|
Calories |
2,000 |
1,800-2,000 |
|
Fat (g) |
60 |
Less than 60 |
|
Saturated fat (g) |
9 |
Less than 16 |
|
Cholesterol (mg) |
100 |
Less than 300 |
|
Fiber (g) |
28 |
20-35 |
|
Sodium (mg) |
2,300 |
Less than 2,400 |
|
Food Servings |
|
|
|
Actual |
|
Sweets |
2 |
|
Fats |
2 |
|
Legumes/nuts |
1 |
|
Meat, poultry, fish |
5 ounces |
|
Milk |
3 |
|
Vegetables |
4 |
|
Fruit |
5 |
|
Grains |
7 |
|
per serving in this recipe |
|
|
Calories |
325 |
|
Fat (g) |
10 |
|
Saturated fat (g) |
2 |
|
Cholesterol (mg) |
43 |
|
Fiber (g) |
2 |
|
Sodium (mg) |
310 |
DAY 8 RECIPE
Grilled Ahi Tuna With Mango-Pineapple Chutney
Serves 4
4 tsp olive or vegetable oil 2 ounces fresh ginger, peeled, cored, and mashed 1 jalapeno pepper, seeded and diced 1 red onion, finely chopped 1/4 cup packed brown sugar 1/4 cup rice wine vinegar 1 cup fresh pineapple, peeled, cored, and finely chopped
1 mango, peeled and chopped 1 small bunch fresh cilantro, washed and chopped 1/4 tsp salt (use sea salt for different flavor) 4 pieces ahi tuna fillets, about 4 ounces each, 1 1/2 inches thick Cracked pepper, to taste
Chutney: Measure and prepare all ingredients before assembly. In a large saute pan, over medium heat add 2 tsp of the oil with ginger, jalapeno pepper, and onion. Cook until onions become transparent. Add brown sugar. When sugar is dissolved, add rice wine vinegar, pineapple, and mango. Simmer for about 5 minutes. Turn off heat. When mixture is cool, add the cilantro and season with salt. Cover and refrigerate until serving time.
Tuna: Brush tuna with 2 tsp oil and grill approximately 4 to 5 minutes on each side. Season with cracked pepper to taste.
day 9
|
Nutritional Analysis for Entire Day |
||
|
|
Actual |
Goal |
|
Calories |
1,900 |
1,800-2,000 |
|
Fat (g) |
45 |
Less than 60 |
|
Saturated fat (g) |
6 |
Less than 16 |
|
Cholesterol (mg) |
95 |
Less than 300 |
|
Fiber (g) |
32 |
20-35 |
|
Sodium (mg) |
1,200 |
Less than 2,400 |
|
Food Servings |
|
|
|
Actual |
|
Sweets |
1 |
|
Fats |
1 |
|
Legumes/nuts |
1 |
|
Meat, poultry, fish |
4 ounces |
|
Milk |
3 |
|
Vegetables |
4 |
|
Fruit |
5 |
|
Grains |
7 |
BREAKFAST
French toast (2 slices whole-wheat bread, 2 egg whites, 1/4 cup skim milk,
1/4 tsp vanilla)—top with 1/4 tsp sugar and 1/4 tsp cinnamon 1/2 grapefruit 1 cup skim milk
Coffee—regular or decaffeinated
NOON
Spinach salad (2 cups fresh spinach, a sliced pear, 2 Tblsp red wine vinaigrette,
4 Tblsp sunflower seeds) 12 wheat crackers 1 cup skim milk
EVENING
Turkish Chicken With Spiced Dates (see recipe below)
1 cup cooked couscous
1 cup sauteed root vegetables (such as carrots, beets, potatoes, onions) Herbal tea
SNACK (ANYTIME)
1/2 cup frozen yogurt—top with 1/2 cup pineapple 4 gingersnaps
DAY 9 RECIPE
Turkish Chicken With Spiced Dates
Serves 4
4 boneless, skinless chicken breasts (may also substitute 1 pound turkey breast slices) Vegetable cooking spray 1 cup low-sodium chicken broth 1/2 cup onion, chopped
1 box (8 ounces) chopped dates or pitted
dates that have been chopped
2 Tblsp apricot or peach fruit spread 1/2 tsp ground cinnamon
Parsley sprigs
4 fresh apricots, cut into wedges
Coat a large skillet with non-stick cooking spray. Cook chicken over medium heat about 5 minutes on each side or until chicken is no longer pink in the center. Remove chicken from skillet; cover and keep warm.
To the skillet, add broth, onion, and dates; bring to boil, stirring occasionally. Reduce heat to low; cook until liquid is reduced by half (about 8 minutes).
Stir apricot spread and cinnamon into sauce until blended; spoon over chicken. Garnish with parsley and apricots. Serve immediately.
|
Per serving in this recipe |
|
|
Calories |
330 |
|
Fat (g) |
4 |
|
Saturated fat (g) |
1 |
|
Cholesterol (mg) |
82 |
|
Fiber (g) |
5 |
|
Sodium (mg) |
90 |
BREAKFAST
1 cup wheat flakes—top with 1 peach, sliced
2 slices whole-wheat toast 2 Tblsp honey
1 cup skim milk
Coffee—regular or decaffeinated
NOON
Chicken, fresh pineapple, and black bean salad on spring greens (3 ounces grilled chicken, 1/2 cup pineapple, 1/2 cup black beans, 2 cups greens) 1 ounce (1 individual bag) baked tortilla chips (about 12) 1 cup skim milk
EVENING
1 bowl (2 cups) minestrone soup*
Bruschetta Pomodoro (see recipe below) on 2 slices of Italian or French bread
1/2 cup fresh vegetables (baby carrots, broccoli florets, celery)
2 Tblsp ranch dressing—for dip 1 apple
Herbal tea
SNACK (ANYTIME)
1 cup frozen yogurt 1/2 cup mixed berries
*Homemade or reduced-sodium variety is recommended.
day 10
|
Nutritional Analysis for Entire Day |
||
|
|
Actual |
Goal |
|
Calories |
1,850 |
1,800-2,000 |
|
Fat (g) |
23 |
Less than 60 |
|
Saturated fat (g) |
5 |
Less than 16 |
|
Cholesterol (mg) |
75 |
Less than 300 |
|
Fiber (g) |
30 |
20-35 |
|
Sodium (mg) |
2,350 |
Less than 2,400 |
|
Food Servings |
|
|
|
Actual |
|
Sweets |
2 |
|
Fats |
1 |
|
Legumes/nuts |
2 |
|
Meat, poultry, fish |
3 ounces |
|
Milk |
3 |
|
Vegetables |
4 |
|
Fruit |
4 |
|
Grains |
7 |
|
Per serving (2 Tblsp) in this recipe |
|
|
Calories |
20 |
|
Fat (g) |
1 |
|
Saturated fat (g) trace |
|
|
Cholesterol (mg) |
0 |
|
Fiber (g) trace |
|
|
Sodium (mg) |
65 |
DAY 10 RECIPE
Bruschetta Pomodoro
Makes about 4 cups
7 to 9 Roma tomatoes, peeled, seeded, diced
3 to 4 garlic cloves, finely chopped
1/2 cup fresh basil, chopped
3 Tblsp virgin olive oil
1/4 tsp salt (use sea salt for different flavor)
Fresh cracked pepper, to taste
Combine all ingredients. Cover and refrigerate. Serve about 2 tablespoons over a slice of Italian or French bread.
Note: This also may be used as a topping over penne pasta.
day 11
|
Nutritional Analysis for Entire Day |
||
|
|
Actual |
Goal |
|
Calories |
1,950 |
1,800-2,000 |
|
Fat (g) |
44 |
Less than 60 |
|
Saturated fat (g) |
8 |
Less than 16 |
|
Cholesterol (mg) |
95 |
Less than 300 |
|
Fiber (g) |
28 |
20-35 |
|
Sodium (mg) |
2,120 |
Less than 2,400 |
|
Food Servings |
|
|
|
Actual |
|
Sweets |
1 |
|
Fats |
3 |
|
Legumes/nuts |
0 |
|
Meat, poultry, fish |
3 ounces |
|
Milk |
4 |
|
Vegetables |
5 |
|
Fruit |
5 |
|
Grains |
8 |
|
Per serving |
|
|
in this recipe |
|
|
Calories |
230 |
|
Fat (g) |
1 |
|
Saturated fat (g) |
0 |
|
Cholesterol (mg) |
0 |
|
Fiber (g) |
5 |
|
Sodium (mg) |
55 |
BREAKFAST
Banana Raspberry Smoothie (see recipe below)
2 slices cinnamon toast (toasted whole-wheat bread, 1 tsp soft margarine, 1/2 tsp sugar, 1/2 tsp cinnamon)
Coffee—regular or decaffeinated
NOON
Lemon pepper chicken on rye sandwich (2 slices rye bread, 1 Tblsp fat-free mayonnaise, shredded lettuce, 3 ounce roasted chicken breast seasoned with lemon pepper)
1 ounce (individual bag) baked potato chips
2 plums
1 cup skim milk
EVENING
Pasta verde (2 cups cooked linguine, 2 tsp olive oil, 2 cups steamed green vegetables—asparagus tips, scallions, snow peas, broccoli florets). Top with 1 Tblsp Parmesan cheese
1 cup romaine lettuce
2 Tblsp fat-free red wine vinaigrette
1 cup (about 10) fresh cherries
Herbal tea
SNACK (ANYTIME)
1 1/2 ounces low-fat cheddar cheese
6 wheat crackers
DAY 11 RECIPE
Banana Raspberry Smoothie
Serves 2
1 1/2 cups pineapple juice
1 cup low-fat vanilla yogurt or frozen low-fat yogurt
1 cup raspberries
2 ripe medium bananas, peeled and cut into chunks
Combine juice, yogurt, raspberries, and bananas in blender. Cover; blend until smooth. Pour into glasses and serve.
Breakfast
2 slices banana bread 1 tsp soft margarine 1/4 cantaloupe
1 cup skim milk
noon
Bagel sandwich (1 whole-wheat bagel, 2 Tblsp fat-free cream cheese,
sun-dried tomatoes, cucumbers) 1/2 cup raw vegetables (broccoli florets, celery sticks, green pepper strips)
2 Tblsp fat-free ranch dressing (for dip) 1 apple
1 cup skim milk
Evening
Grilled Beef Kabobs (see recipe below)
1 cup quinoa with carrots and herbs
1/2 cup steamed spinach with lemon and garlic
2 slices grilled pineapple Herbal tea
SNACK (ANYTIME)
1 1/2 ounces cheddar cheese 4 crispy rye wafers 6 ounces cranberry juice
day 12
|
Nutritional Analysis for Entire Day |
||
|
|
Actual |
Goal |
|
Calories |
1,800 |
1,800-2,000 |
|
Fat (g) |
24 |
Less than 60 |
|
Saturated fat (g) |
7 |
Less than 16 |
|
Cholesterol (mg) |
100 |
Less than 300 |
|
Fiber (g) |
20 |
20-35 |
|
Sodium (mg) |
2,000 |
Less than 2,400 |
|
Food Servings |
|
|
|
Actual |
|
Sweets |
0 |
|
Fats |
3 |
|
Legumes/nuts |
0 |
|
Meat, poultry, fish |
3 ounces |
|
Milk |
3 |
|
Vegetables |
6 |
|
Fruit |
4 |
|
Grains |
7 |
|
per serving in this recipe |
|
|
Calories |
195 |
|
Fat (g) |
5 |
|
Saturated fat (g) |
2 |
|
Cholesterol (mg) |
60 |
|
Fiber (g) |
2 |
|
Sodium (mg) |
280 |
DAY 12 RECIPE
Grilled Beef Kabobs
Serves 4
12 ounces top sirloin beef steak 6 Tblsp fat-free Italian dressing 8 cherry tomatoes
2 green bell peppers, cored and seeded and cut into 1-inch chunks 1 onion, cut into 1-inch chunks
Cut meat into 1-inch cubes. Place meat in non-metallic dish, and pour half of the dressing over to coat. Cover; refrigerate for 20 minutes. Turn to coat evenly. Discard marinade. Thread skewers alternately with meat, cherry tomatoes, green pepper, and onions. Grill, basting with remaining fat-free dressing. Serve immediately when cooked.
Breakfast
1 cup low-fat cottage cheese—top with 1 cup sliced peaches
2 slices toasted oatmeal bread 1 tsp soft margarine Coffee—regular or decaffeinated
Noon
Rustic Wrap (see recipe below)
1 cup grapes 1 kiwi fruit
6 ounces pineapple juice
Evening
Pasta with marinara sauce (1 cup linguine, 1 cup marinara sauce*) —top with 1 Tblsp Parmesan cheese
1 cup romaine lettuce
2 Tblsp fat-free Caesar dressing
1 sourdough roll—to soak up sauce 1 cup berries Herbal tea
SNACK (ANYTIME)
4 cups popcorn 1 cup skim milk
*Reduced-sodium variety is recommended.
day 13
|
Nutritional Analysis for Entire Day |
||
|
|
Actual |
Goal |
|
Calories |
1,850 |
1,800-2,000 |
|
Fat (g) |
40 |
Less than 60 |
|
Saturated fat (g) |
7 |
Less than 16 |
|
Cholesterol (mg) |
80 |
Less than 300 |
|
Fiber (g) |
22 |
20-35 |
|
Sodium (mg) |
2,250 |
Less than 2,400 |
|
Food Servings |
|
|
|
Actual |
|
Sweets |
1 |
|
Fats |
3 |
|
Legumes/nuts |
1 |
|
Meat, poultry, fish |
3 ounces |
|
Milk |
3 |
|
Vegetables |
4 |
|
Fruit |
5 |
|
Grains |
9 |
|
Per serving in this recipe |
|
|
Calories |
445 |
|
Fat (g) |
8 |
|
Saturated fat (g) |
1 |
|
Cholesterol (mg) |
60 |
|
Fiber (g) |
6 |
|
Sodium (mg) |
140 |
DAY 13 RECIPE
Rustic Wrap
Serves 4
2 cups mushrooms, sliced 1/2 cup chopped green onions
1 Tblsp orange juice
2 cups cooked wild rice
12 ounces smoked turkey, shredded or chopped 1/2 cup cranberry relish 4 medium-sized tortillas (7-inch diameter) 1/2 cup chopped pecans
In a non-stick skillet, saute mushrooms and onion over medium heat in 1 Tblsp orange juice. Add cooked wild rice and smoked turkey to warm through. Remove from heat. Spread tortillas with cranberry relish. Top each tortilla with equal amounts of turkey-rice mixture. Top with chopped pecans. Roll up and serve.
Breakfast
Breakfast parfait (put in layers: 1/4 cup wheat flakes, 1/4 cup low-fat yogurt, 1/4 cup raisins, 1/4 cup low-fat yogurt, 1/4 cup uncooked rolled oats, 1/4 cup low-fat yogurt, 1/4 cup dried apricots, 1/4 cup low-fat yogurt, sprinkle with nutmeg) Coffee—regular or decaffeinated
Noon
Mediterranean Pasta Salad (see recipe below) on romaine lettuce leaves
1 crusty seven-grain roll 1 tsp soft margarine
1 cup lemon sherbet (top with 1 cup raspberries) 6 ounces apple juice
Evening
3 ounces grilled salmon with lemon and dill
1 cup braised baby vegetables (baby carrots, pattypan squash, red potatoes) 1 whole-grain roll 1 tsp soft margarine 1 cup skim milk
SNACK (ANYTIME)
1 cup skim milk
2 medium chocolate chip cookies
day 14
|
Nutritional Analysis for Entire Day |
||
|
|
Actual |
Goal |
|
Calories |
1,990 |
1,800-2,000 |
|
Fat (g) |
40 |
Less than 60 |
|
Saturated fat (g) |
7 |
Less than 16 |
|
Cholesterol (mg) |
65 |
Less than 300 |
|
Fiber (g) |
26 |
20-35 |
|
Sodium (mg) |
2,225 |
Less than 2,400 |
|
Food Servings |
|
|
|
Actual |
|
Sweets |
1 |
|
Fats |
2 |
|
Legumes/nuts |
0 |
|
Meat, poultry, fish |
5 ounces |
|
Milk |
3 |
|
Vegetables |
4 |
|
Fruit |
6 |
|
Grains |
7 |
|
per serving in this recipe |
|
|
Calories |
276 |
|
Fat (g) |
8 |
|
Saturated fat (g) |
2 |
|
Cholesterol (mg) |
28 |
|
Fiber (g) |
2 |
|
Sodium (mg) |
435 |
DAY 14 RECIPE
Mediterranean Pasta Salad
Serves 4
1 package (8 ounces) refrigerated or frozen cheese tortellini 3 cups broccoli cut into florets (may substitute cauliflower or use both)
1 can (8 ounces) pineapple chunks
2 Tblsp balsamic or red wine vinegar 1 Tblsp olive oil
1/4 pound fresh link turkey sausage, cooked, drained, sliced
1 medium red, yellow, or green bell pepper, cored, seeded, and cut into 1-inch pieces
Prepare tortellini as package directs. Add broccoli during last 2 minutes of cooking. Drain pineapple, reserve 1/4 cup juice. Combine reserved juice, vinegar, and oil in large serving bowl. Drain tortellini and broccoli. Add tortellini, broccoli, sausage, bell pepper, and pineapple to serving bowl. Toss well to coat evenly. Serve at room temperature or chilled.
