Week two is here! Hope that you had a great first week on the nutrition and exercise plan. What was your favorite meal? Fave snack?
Ok, so here are 6 new breakfast, lunch, dinner and snack options. You still get a free lunch and dinner! Use these recipes or repeat some of your favorites from last week. Save all the recipes so that you can mix and match in the coming weeks.
Oh and I love the workouts this week. Some of my faves!
Week Two: February 1-7
BREAKFAST (all portions serve 1)
1. High Fiber Granola Bar
High-fiber granola bar (like Fiber One chewy bars). One cup of skim milk.
Calories: 350, Fat: 7 grams, Fiber: 12 grams
2. Oatmeal & Fruit
Either one low-sugar oatmeal packet prepared or fresh oatmeal (i.e., Quaker Oats) with ½ TBS of Splenda blend brown sugar. 1 cup of banana and blueberry mix. 1 slice whole wheat,, high fiber toast, dry.
Calories: 268, Fat: 2.5 grams, Fiber: 10 grams
3. Breakfast Burrito
Prepare with 1 small whole-wheat tortilla, 1/2 cup egg substitute scrambled or 2 egg whites, 1/2 cup assorted cooked vegetables and 1 ounce of reduced-fat cheese.
Calories: 304, Fat: 7, Fiber: 6
4. Skinny French Toast
Make with whole-grain bread and egg whites blended with 1/4 cup skim milk, 1/8 teaspoon vanilla, and a pinch of cinnamon. I also like to use orange extract instead of vanilla for a different flavor. Top with light syrup or low sugar strawberry jam. A fun variation that adds about 100 calories is to dip the whole wheat bread in egg and then roll in special K flavored cereal (like vanilla almond) and then put on the skillet. Serve with fruit. So good! I had this at a hotel in South Texas once and it was seriously the best breakfast ever. I doubt they used egg whites and skim milk, though!
Calories: 278, Fat: 6 grams, Fiber: 5 grams
5. Grapefruit & Toast
Grapefruit with whole-wheat toast & almond (or peanut) butter. Add a little Truvia on top of the grapefruit, and it cuts some of the bitter taste.
Calories: 304, Fat: 8.4 grams, Fiber: 15 grams
6. Granola
1½ cup low-fat granola with 1 cup skim milk.
Calories: 458, Fat: 5 grams, Fiber: 6 grams
7. Bagel & Fruit
1 small whole-wheat bagel, 1 ounce reduced-fat cheese or 1 tablespoon natural peanut butter, plus 1 cup fresh fruit (strawberries or blueberries). Calories: 384, Fat: 6 grams, Fiber: 12.3 grams
LUNCHES (all portions serve 1)
1. Veggie Sandwich
Toss thinly 1/8 cup sliced red onion with rinsed and chopped artichoke hearts (1 jar or can), 1 medium tomato diced, 2 TBS balsamic vinegar, 1 TBS olive oil, oregano, shredded romaine lettuce and sliced pepperoncini. Add veggie mixture to a hollowed out whole wheat baguette (scoop out all the unnecessary bread in the middle for lower carb and calorie count). Add a slice of provolone cheese or sprinkle with feta cheese.
Calories: 264, Fat: 8 grams, Fiber: 8 grams
2. Cheese & Bean Burrito
Add 1/3 cup vegetarian refried beans, 2 TBS shredded reduced fat cheddar cheese, shredded romaine lettuce in a whole wheat tortilla. Top with prepared salsa and 1 TBS of light sour cream. Yay, because you can have two burritos!
Calories: 371, Fat: 13.5 grams, Fiber: 7 grams
3. Leftover Turkey Tacos (see dinner recipe)
Calories: 470, Fat: 20 grams, Fiber: 9 grams
4. Grilled Cheese & Tomato Soup
I loved having this on cold days when I was little! Use 1 TBS of light butter or margarine on one side of a slice of high fiber wheat bread. Place on a hot skillet and top bread with 2 TBS of shredded reduced fat cheese. Prepare light tomato soup (Campbell’s has a good one).
Calories: 370, Fat: 16 grams, Fiber: 11 grams
5. Turkey sandwich & Romaine Salad
4 slices of lean turkey on whole wheat, high fiber bread. Top sandwich with avocado slices and a slice of reduced-fat cheddar cheese. Enjoy with a mixed green salad with ¼ cup craisins, red onion, ½ TBS olive oil and 1 TBS balsamic vinegar.
Calories: 428.5, Fat: 18 grams, Fiber: 18 grams
6. FREE
Your choice of a meal out or at home. The only rules are that you keep an eye towards health and avoid anything fried, creamy or oily. FREE LUNCH AND FREE DINNER CANNOT BE TAKEN ON THE SAME DAY!
7. Grilled Chicken Spinach Salad
Spinach salad with grilled chicken breast, light Italian salad dressing, 1 cup berries, 6 ounces light yogurt, 1 slice whole-wheat bread.
Calories: 418, Fat: 4 grams, Fiber: 5.5 grams
DINNERS (serves 2 or more), nutrition facts are for one serving
1. Grilled Salsa Chicken
Season chicken with salt and pepper and bake until cooked thoroughly. Top with prepared chunky salsa, a TBS of reduced fat shredded cheese and a dollop of light sour cream. Serve with baked tortilla chips (1 ounce).
Calories: 510, Fat: 14 grams, Fiber: 6 grams
2. Teriyaki Lettuce Wraps
Prepare ½ cup of instant brown rice. Set aside. Cook lean ground turkey in a skillet with 2 TBS sesame oil (or olive oil). Once cooked through, add water chestnuts, garlic, green onions, bell peppers, ½ cup of low-sodium chicken broth, prepared light teriyaki sauce and ½ cup brown rice and cook until thoroughly heated. Scoop into lettuce cups (Boston lettuce) and top with shredded carrots and cilantro sprigs.
Calories: 285, Fat: 11 grams, Fiber: 5 grams
3. Baked Salmon & Couscous
Place raw salmon in tin foil and coat with 1 TBS olive oil, juice of one lemon and several sprigs of rosemary. Wrap up and bake until desired doneness. Serve with 1 cup prepared couscous and 1 cup steamed broccoli.
Calories: 424, Fat: 6.3 grams, Fiber: 11.2 grams
4. Slim Stir Fry
In a large skillet or Wok, cook 2 TBS of Sesame Oil, diced chicken, bean sprouts, green onion, garlic, bell peppers, sugar snap peas and carrots until complete. There are some great seasoning mixes/packets at the grocery store to give this a great stir fry flavor. Grab one and add it to the hot mixture. Serve over 1 cup brown rice.
Calories: 425, Fat: 8.6 grams, Fiber: 9 grams
5. Philly-light Cheesesteak
Cook onion sliced very thin, sweet red bell peppers, garlic and 1 TBS of olive oil in skillet. Add salt and black pepper to taste. Set aside. In the same skillet pan-fry extra lean beef tenderloin (sliced very thin) until brown. Add veggie mixture until blended. Spoon hot onto whole wheat bun (with middle hollowed out) and top with 1 slice of provolone cheese.
Calories: 530, Fat: 17 grams, Fiber: 7 grams
6. Turkey Tacos
Cook lean ground turkey in skillet with 1 TBS olive oil until browned. Add 1 packet of low-sodium taco seasoning. Continue cooking until done. Wrap ground turkey in two corn tortilla with 1 TBS prepared salsa, 1 sliced avocado, 1 TBS reduced fat cheese and a dollop of light sour cream divided among the torillas.
Calories: 470, Fat: 20 grams, Fiber: 9 grams
7. FREE
Your choice of a meal out or at home. The only rules are that you keep an eye towards health and avoid anything fried, creamy or oily. FREE LUNCH AND FREE DINNER CANNOT BE TAKEN ON THE SAME DAY!
SNACKS (1 per day)
Baked Cheetos 100 Calorie Mini Bites
Calories: 100, Fat: 4 grams, Fiber: 0 grams
Hummus & carrots
¼ cup hummus and 1 cup of baby carrots
Calories: 140, Fat: 5 grams, Fiber: 2.5 grams
M&M Granola
Half of a 1.08-oz container of M&M’s minis mixed with 1/2 cup low-fat granola
Calories: 261, Fat: 6 grams, Fiber: 3.5 grams
1 cup of edamame
Calories: 200, Fat: 6 grams, Fiber: 8 grams
Banana
Calories: 200, Fat: 6.5 grams, Fiber: 4 grams
Starbucks Mocha Light Frappuccino (tall)
Calories: 100, Fat: 1 grams, Fiber: 2 grams
Bag of Popcorn
3 ½ cups of low-fat popcorn
Calories: 200, Fat: 2 grams, 5 grams
Berry Salad
1 ½ cups of strawberry, blueberry, raspberry mix
Calories: 100, Fat: 1 gram, Fiber: 7.4 grams
GOODIES (only 5, so choose wisely)
1. Wine (100 calories)
2. Wine (100 calories)
3. Wine (100 calories)
4. Skinny Cow ice cream sandwich (140 calories, 1.5 grams of fat, 3 grams of fiber)
5. 1 cup Frozen Yogurt (150 calories, 2 grams of fat)
WORKOUT
Cardio
3 sessions is the minimum this week.
Session 1: DANCE BABY! Go to a dance class (Zumba, Hip-Hop, Salsa, whatever!) OR go to a club and dance with the girls (watch your alcohol!) OR buy a dance DVD workout. You can find some great ones at Target or online. You won’t even feel like you are working out! If you want to come and take any of my dance classes, let me know and I can get you a free pass!
Session 2: Run/Jog/Walk. I have found that I can get major results from the free and simple art of jogging. The weather should be getting nicer and it’s a perfect time to pound the pavement. No matter your fitness level, this is a great workout. My reco for a beginner is to walk/jog, meaning jog for 5 minutes, walk briskly for 5 minutes. Alternate the two for 45 minutes. If you are an experienced runner, alternate 4 minutes of jogging with 1 minute sprinting. Do this for 45 minues.
Session 3: Walk some stairs or hit the stairmaster. If you have ever climbed stairs, you know how out of breath you get. Climbing stairs gets your heart rate at the perfect level for burning major calories. Find an office building (perhaps your own) and try to climb 30 flights. Obviously you can repeat flights if you don’t have 30 consecutive flights. I know this sounds insance, but it seriously is one of the BEST workouts.
Strength
50 bicep curls with hand weights that you would consider medium weight
50 squats with heavy hand weights
25 lunges per leg with heavy hand weights
20 push-ups
25 tricep kickbacks per arm
50 crunches
25 reverse fly
Note that all calorie counts are rough estimates based on information entered into caloriecount.about.com.
Some of the recipes are inspired from other recipes on Eatingwell.com and Self.com.
I am not a nutritionist. Before starting any nutrition or fitness plan, consult your physician.
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