Need to turn your diet around? Get started with the Belly Off! Basic Eating Plan.

This 8-week meal plan takes the guesswork out of losing weight. It¶s filled with recipes for guy foods like gourmet cheese steak, maple mustard pork chops, spaghetti and meatballs, and protein-packed omelets. Print out the weekly shopping lists before you hit the grocery store.

http://my.menshealth.com/bellyoff/eating-plan.php

Week 1 Shopping List
The Week 1 shopping list will be the longest and most expensive²you¶ll be buying jars of things you¶ll use throughout the program, so you¶ll only need to purchase them once. Many of the items on this list are in denominations you can¶t buy²we know you can¶t buy 11 eggs. Don¶t worry about waste²while you¶ll only use 11 this week, the leftover egg will be used next week. BAKERY: 1 loaf whole-grain bread (6 slices will be used) 1 package MexAmerican 100 percent Whole Wheat Flour Tortillas (3 will be used) 1 package whole wheat hamburger buns (2 will be used) DAIRY: 1 package 2 percent milk string cheese (2 will be used) 4 Stonyfeld fruit-flavored yogurt cups 6 Laughing Cow Mini Babybel Original individual cheeses 1 package reduced-fat Mexican or taco-blend shredded cheese 1 package grated parmesan cheese (1/4 cup will be used) MEAT/FISH: 1 dozen eggs (11 will be used) 2 medium bone-in pork chops 2 medium sirloin steaks 1 package Hormel Natural Choice pre-sliced turkey (8 slices will be used) 4 medium boneless skinless chicken breasts 12 chicken thighs 12 boneless chicken tenderloins 8 ounces lean ground turkey FREEZER AISLE: 1 package frozen mixed berries (2 cups will be used) CONDIMENTS/SAUCES: 1 bottle all-natural maple syrup 1 jar Dijon mustard 1 16 oz. bottle olive oil 1 bottle fat-free Italian dressing 1 bottle vinaigrette salad dressing 1 bottle low-sodium Worcestershire sauce 1 bottle barbecue sauce 1 bottle hot sauce 1 jar organic honey low-fat sour cream (note for editor: no size indicated, in new featured recipe, 2 tablespoons used) SNACKS AND SWEETS: 1 package Smart Balance Light Butter popcorn (3 bags will be used) 1 pound raw almonds (about 40 almonds will be used) 1 Chocolove Strong Dark Chocolate bar (2 squares will be used) 1 one-pound package raisins (50 raisins²a normal handful²will be used)

1 Larabar Apple Pie Bar 1 package Bridgford beef jerky (3 servings will be used) CANNED/JARRED FOODS: 1 jar Crazy Richard¶s Natural Peanut Butter 1 package all-natural applesauce (1 individual cup will be used) 1 jar St. Dalfour¶s 100 percent natural fruit spread 1 carton Swanson chicken stock (1 serving will be used) 1 can Mexican-style stewed tomatoes 1 3 oz. can peas 2 3 oz. cans corn 1 jar chipotle salsa 1 package whey protein powder (optional) PASTAS, GRAINS AND CEREALS: 1 can/carton Quick Quaker Oats (3 cups will be used) 1 box instant brown rice (1 cup will be used) 1 box ground flaxseed (optional) BEVERAGES: 1 16 oz. bottle orange juice 3 8 oz. packages chocolate milk 1 pint skim milk PRODUCE: 8 bananas 5 apples 2 avocados 1 package baby carrots 6 cloves garlic (about 1 head) 4 jalapeño peppers 4 baking potatoes 3 heads broccoli 1 large package green beans (20 beans will be used) 2 packages pre-sliced white mushrooms 1 orange 1 package grapes (20 will be used) 1 small onion 1 large tomato 1 green bell pepper SPICES: 1 package dried cilantro 1 package paprika Salt Black pepper

Week 1
Sunday:
8 a.m. 20 oz. water Loaded Vegetable Omelet Black coffee (optional) Today's Recipes Loaded Vegetable Omelet 3 eggs, well beaten 2 tablespoons chopped green bell pepper 2 tablespoons chopped tomato, seeded 2 tablespoons pre-sliced mushrooms Salt and pepper to taste 1. 2. 3. 4. Heat a large skillet coated with olive oil cooking spray over medium heat. Add the eggs, allowing them to cover the bottom of the pan. Cook for 3 minutes, or until the bottom begins to set. When nearly cooked, top one half of the omelet with the bell peppers, tomato, mushrooms, zucchini, salt, and black pepper. 5. Carefully fold the remaining half over the filling and cook for 2 minutes, or until cooked through. Chipotle Turkey Burgers (Makes 2 servings) 8 ounces lean ground turkey 1/4 teaspoon salt 1/4 teaspoon pepper Pinch of cumin 1/2 avocado, sliced 1 tomato, sliced 1/2 red onion, thinly sliced 2 wheat or whole-grain buns, toasted 2 tablespoons low-fat sour cream 2 tablespoons chipotle salsa 1. Mix the meat, salt, pepper, and cumin, and form it into two equal patties. 2. Preheat a skillet over medium-high heat. Coat with a bit of oil and add the burgers, cooking them for 4 to 5 minutes per side, until slightly firm to the touch. 3. Dress each bun with avocado slices, tomato, and red onion. Top with the burger, sour cream, and salsa. 10:30 a.m. 1 Stonyfield yogurt 1 medium banana Noon Chipotle Turkey Burgers 3 p.m. 2 Laughing Cow Mini Babybel Original individual cheeses 1 medium apple 7 p.m. Boneless Wings Microwave Potato 3 oz. can corn

Side: Baked Sweet Potato 1 large sweet potato Salt and pepper to taste 1. 2. 3. 4. Prick the potato all over with a fork. Microwave on full power for 5 minutes. Turn the potato over, and microwave for 5 minutes more, or until soft. Cut in half, length-wise, and season with salt and pepper.

Boneless Wings (Makes 2 servings) 3 tsp honey 3 Tbsp hot sauce 2 Tbsp low-sodium Worcestershire sauce 1/2 tsp minced garlic 1/2 tsp paprika 12 chicken tenders 1. Preheat a nonstick skillet on medium-high. 2. Stir together the honey, hot sauce, Worcestershire sauce, garlic, and paprika in a small bowl. Microwave for 10 seconds, stirring if the honey clumps. 3. Place the chicken and half of the spice mixture in a large Ziploc bag and shake until coated. 4. Pour the coated tenders into the skillet and cook for 1 to 2 minutes per side. 5. Toss with the remaining spice mixture to coat them. 6. Eat with celery sticks, baby carrots, and 4 Tbsp (2 Tbsp per serving) of a good, chunky blue cheese dressing that¶s reasonably low in fat, such as Ken¶s Steak House Lite. Side: Microwave Baked Potato 1 large baking potato Salt and pepper to taste 1. Prick the potato all over with a fork. 2. Microwave on full power for 5 minutes. 3. Turn the potato over, and microwave for 5 minutes more. 4. Cut in half, length-wise, and season with salt and pepper.

Monday:
8 a.m. 20 oz. water One-Minute PB Banana Oatmeal Black coffee (optional) Today's Recipes One-Minute PB Banana Oatmeal 1 cup Quaker One-Minute Oats 1 banana, sliced 1 tbsp all-natural peanut butter 1 cup water 1. Mix all ingredients in a bowl. 2. Microwave on high for 1 minute. Chicken Tex-Mex (Makes 4 servings) 4 boneless, skinless chicken breast halves 1/2 cup fat-free Italian dressing 1 can (16 ounces) Mexican-style stewed tomatoes 2 cloves garlic, minced 2 jalapeno chile peppers, minced 1/4 teaspoon dried cilantro 1/4 cup (1 ounces) freshly grated Parmesan cheese or shredded reduced-fat Monterey Jack cheese 1 cup brown rice 1. Place the chicken in a 13´ x 9´ baking dish. Pierce in several places with a fork. Pour the dressing over the top, turning to coat both sides. Cover and refrigerate for at least 15 minutes. 2. Meanwhile, preheat the oven to 400°F. In a medium saucepan over medium heat, combine the tomatoes (with juice), garlic, peppers, and cilantro. Simmer for 20 minutes. Reserve 1/4 cup of the tomato mixture. Pour the remaining tomato mixture over the chicken. 3. Bake the chicken for 40 minutes, or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear. Sprinkle with the cheese. 4. Meanwhile, prepare the rice according to package directions. Stir in the reserved 1/4 cup tomato mixture. Serve with the chicken. Side: Steamed Broccoli 1 head broccoli Salt and pepper to taste 1. Break broccoli head into bite-sized florets. 2. Boil an inch of water in a saucepan. Add the broccoli to the boiling water. 3. Cover and reduce heat to medium. Cook for 6-7 minutes, until florets are easily pierced with a fork. 4. Drain and season with salt and pepper. 10:30 a.m. 1 medium apple 1 2% Milk String Cheese Noon Chicken Stir-Fry 15 Baby-cut carrots 3 p.m. Smart Balance Light Butter Popcorn 7 p.m. Chicken Tex-Mex Steamed Broccoli

Tuesday:
8 a.m. 20 oz. water 3 Scrambled Eggs 8 ounces orange juice Black coffee (optional) Today's Recipes 3 Scrambled Eggs 3 eggs 1 tsp Pam cooking spray 1. 2. 3. Crack eggs into bowl. Whisk eggs to break yolks. Spray Pam on hot pan. Add eggs. Cook and scramble until firm. 10:30 a.m. 1 Stonyfield yogurt 1 medium banana Noon 2 Power-Packed PBJs 1 medium apple 3 p.m. 25 raw almonds 1 medium banana 7 p.m. Seared Sirloin with Shrooms (1 serving) Microwave Baked Potato 20 Green Beans 9 p.m. Smart Balance Light Butter Popcorn 1 square dark chocolate

Power-Packed PBJ 1 tablespoon 100% whole fruit preserves 2 slices whole grain bread, toasted 1 tablespoon all-natural peanut butter 1. 2. Spread the preserves on one of the toast slices. Spread the peanut butter on the other toast

Seared Sirloin with Shrooms (Makes 2 servings) 2 sirloin steaks, 6 oz each 1/4 c chicken stock 1/2 c sliced mushrooms 1 tsp olive oil Plus: Salt and pepper; 1/4 tsp dried thyme; 1 clove garlic, crushed 1. 2. 3. Sear the steaks in a skillet on medium high (about 2 to 3 minutes per side), seasoning each side with a pinch of salt and pepper as the other side cooks. Remove the steaks from the skillet, and reduce the heat to medium. Put the olive oil, thyme, and garlic in the skillet, stirring frequently and scraping with a spoon to release the brown bits left behind by the meat (about 30 seconds). Add the stock and mushrooms, stirring often until the mushrooms soften (about 3 minutes).

Side: Microwave Baked Potato 1 large baking potato Salt and pepper to taste 1. 2. 3. Prick the potato all over with a fork. Microwave on full power for 5 minutes. Turn the potato over, and microwave for 5 minutes more.

Side: Green Beans 20 green beans, ends trimmed Salt and pepper to taste 1. 2. 3. Add a handful of salt to a small saucepan of water. Bring the water to a gentle boil. Add beans and cook for 5-7 minutes uncovered, to desired doneness.

Wednesday:
8 a.m. 20 oz. water PB/Banana Wrap 8 oz. chocolate milk Today's Recipes PB/Banana Wrap 1 tbsp all-natural peanut butter 1 banana, sliced 1 whole wheat flour tortilla 1. Mix banana and peanut butter in tortilla. GobbleGuac Sandwich 2 slices whole grain bread 4 slices Hormel Natural Choice pre-sliced turkey 1/3 fresh avocado Salt and pepper to taste 1. Mix avocado, salt and pepper. 2. Add turkey to bread. 3. Spread mixture on turkey. Maple Mustard Pork Chops (Makes 2 servings) 1 Tbsp maple syrup 1 Tbsp Dijon mustard 1 tsp olive oil 1 small clove garlic, crushed salt and pepper to taste 2 bone-in pork chops 1. Preheat a cast-iron skillet to medium-high. 2. In a small bowl, stir together the syrup, mustard, oil, garlic, salt, and pepper. 3. Place the chops and mustard mixture inside a large Ziploc plastic bag, then shake thoroughly to coat the chops. 4. Place the chops on the skillet, cooking 3 to 4 minutes per side. In the last minute of cooking, pour the remaining mustard mixture onto the chops. Side: Steamed Broccoli 1 head broccoli Salt and pepper to taste 1. Break broccoli head into bite-sized florets. 2. Boil an inch of water in a saucepan. Add the broccoli to the boiling water. 3. Cover and reduce heat to medium. Cook for 6-7 minutes, until florets are easily pierced with a fork. 4. Drain and season with salt and pepper. 10:30 a.m. 50 raisins 1 Stonyfield yogurt Noon GobbleGuac Sandwich 15 Baby-cut carrots 3 p.m. 8 oz. chocolate milk 7 p.m. Maple Mustard Pork Chops Steamed Broccoli 1 cup applesauce

Thursday:
8 a.m. 20 oz. water One-Minute Cheesy Mushroom Scramble 8 oz. orange juice Black coffee (optional) Today's Recipes One-Minute Cheesy Mushroom Scramble 3 eggs ½ c pre-sliced mushrooms 1 ounce 2% shredded mozzarella 1 tsp Pam cooking spray 1. 2. 3. 4. Crack eggs into bowl. Whisk eggs to break yolks. Add mushrooms and cheese. Spray Pam on hot pan. Add eggs. Cook and scramble until firm 10:30 a.m. 20 grapes 2 Laughing Cow Mini Babybel Original individual cheese Noon Turkey Wrap with 1 slice cheese 1 medium banana 3 p.m. 1 Larabar Apple Pie Bar 8 oz. chocolate milk 7 p.m. Barbecue Chicken 3 oz. can peas Microwave Baked Potato

Turkey Wrap 1 whole wheat flour tortilla 4 slices Hormel Natural Choice pre-sliced turkey 1 slice Sargento deli style cheese Mustard to taste Combine ingredients in wrap. Barbecue Chicken (Makes 6 servings) 1/4 cup low-fat vinaigrette dressing, such as sun-dried tomato 2 tablespoons Worcestershire sauce 2 tablespoons spicy barbecue sauce 12 skinless, boneless chicken thighs, trimmed of visible fat (about 3 pounds) 1. In a small bowl, combine the dressing, Worcestershire sauce, and barbecue sauce. Place the chicken in a large, shallow dish and pour the marinade on top, turning to coat. Cover and refrigerate for up to 24 hours. 2. Preheat the grill to high. Grill the chicken pieces, turning often, for 20 to 25 minutes, or until a thermometer inserted in the thickest portion registers 170°F, the juices run clear, and the chicken is golden on all sides. Side: Microwave Baked Potato 1 large baking potato Salt and pepper to taste 1. 2. 3. 4. Prick the potato all over with a fork. Microwave on full power for 5 minutes. Turn the potato over, and microwave for 5 minutes more. Cut in half, length-wise, and season with salt and pepper.

Friday:
8 a.m. 20 oz. water One-Minute PB Berries Oatmeal Black coffee (optional) Today's Recipes One-Minute PB Berries Oatmeal 1 cup Quaker One-Minute Oats ½ cup frozen mixed berries 1 tbsp all-natural peanut butter 1 cup water 1. Mix all ingredients in a bowl. 2. Microwave on high for 1 minute. PB Wrap 1 tbsp all-natural peanut butter 1 whole wheat flour tortilla 1. Spread peanut butter in tortilla. 10:30 a.m. 1 medium apple 1 2% Milk String Cheese Noon PB Wrap 1 serving Bridgford Beef Jerky 3 p.m. Smart Balance Light Butter Popcorn 1 square dark chocolate 7 p.m. Go out to dinner (Choose a meal from more than 70 restaurants)

Saturday:
8 a.m. 20 oz. water Ultimate Power Breakfast Black coffee (optional) Today's Recipes Ultimate Power Breakfast 1 egg 1 cup low-fat milk 3/4 cup oatmeal 1/2 cup mixed berries 1 tablespoon chopped pecans or almonds 1 teaspoon vanilla whey protein powder 1 teaspoon ground flaxseed 1/2 banana, sliced 1 tablespoon plain yogurt 1. 2. 3. In microwave-safe bowl, mix egg well, then add next 6 ingredients and nuke for 2 minutes. Remove, let cool for a minute or two. Top with sliced banana and yogurt. 10:30 a.m. 1 Tbsp peanut butter 1 medium banana Noon PB Wrap 1serving Bridgford Beef Jerky 3 p.m. 1medium apple 2 Laughing Cow Mini Babybel Original individual cheeses 7 p.m. Chicken Tex-Mex Steamed Broccoli

PB Wrap 1 tbsp all-natural peanut butter 1 whole wheat flour tortilla 1. Spread peanut butter in tortilla.

Chicken Tex-Mex (Makes 4 servings) 4 boneless, skinless chicken breast halves 1/2 cup fat-free Italian dressing 1 can (16 ounces) Mexican-style stewed tomatoes 2 cloves garlic, minced 2 jalapeno chile peppers, minced 1/4 teaspoon dried cilantro 1/4 cup (1 ounces) freshly grated Parmesan cheese or shredded reduced-fat Monterey Jack cheese 1 cup brown rice 1. 2. Place the chicken in a 13´ x 9´ baking dish. Pierce in several places with a fork. Pour the dressing over the top, turning to coat both sides. Cover and refrigerate for at least 15 minutes. Meanwhile, preheat the oven to 400°F. In a medium saucepan over medium heat, combine the tomatoes (with juice), garlic, peppers, and cilantro. Simmer for 20 minutes. Reserve 1/4 cup of the tomato mixture. Pour the remaining tomato mixture over the chicken. Bake the chicken for 40 minutes, or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear. Sprinkle with the cheese. Meanwhile, prepare the rice according to package directions. Stir in the reserved 1/4 cup tomato mixture. Serve with the chicken.

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Side: Steamed Broccoli 1 head broccoli Salt and pepper to taste 1. 2. 3. 4. Break broccoli head into bite-sized florets. Boil an inch of water in a saucepan. Add the broccoli to the boiling water. Cover and reduce heat to medium. Cook for 6-7 minutes, until florets are easily pierced with a fork. Drain and season with salt and pepper.

Week 2 Shopping List
Many of the items on this list are repeated from Week 1. If you¶ve got leftovers, check the amount to be used (in parentheses) to see if you¶ll need more. BAKERY: 1 loaf whole-grain bread (10 slices will be used) 1 package MexAmerican 100 percent Whole Wheat Flour Tortillas (4 will be used) DAIRY: 1 package 2 percent milk string cheese (2 will be used) 4 Stonyfield fruit-flavored yogurt cups 6 Laughing Cow Mini Babybel Original individual cheeses 1 package reduced-fat Mexican or taco-blend shredded cheese 1 package shredded reduced-fat cheddar cheese 1 package Sargento Deli Style sliced cheese (4 slices will be used) 1 package crumbled bleu cheese MEAT/FISH: 1 dozen eggs (10 will be used) 2 medium sirloin steaks 1 package pre-sliced turkey (8 slices will be used) 4 medium boneless skinless chicken breasts 1 medium flank steak 1 package precooked chicken sausage (2 will be used) 1 pound lean ground beef 1 pound ground turkey 24 large frozen shrimp (peeled and deveined) FREEZER AISLE: 1 package frozen mixed berries (2 cups will be used) CONDIMENTS/SAUCES: 1 bottle pre-made jerk chicken marinade 1 16 oz. bottle olive oil 1 bottle vinaigrette salad dressing 1 bottle low-sodium Worcestershire sauce 1 bottle barbecue sauce 1 jar light mayonnaise 1 jar salsa (optional) SNACKS AND SWEETS: 1 package Smart Balance Light Butter popcorn (3 bags will be used) 1 pound raw almonds (about 40 almonds will be used) 1 Chocolove Strong Dark Chocolate bar (2 squares will be used) 1 one-pound package raisins (50 raisins²a normal handful²will be used) 1 Larabar Apple Pie Bar 1 package Bridgford beef jerky (1 serving will be used)

CANNED/JARRED FOODS: 1 jar Crazy Richard¶s Natural Peanut Butter 1 package all-natural applesauce (2 individual cups will be used) 1 jar St. Dalfour¶s 100 percent natural fruit spread 1 carton Swanson chicken stock (1 serving will be used) 1 15-ounce can pinto beans, rinsed and drained 2 cans (14-ounce) diced tomatoes with chiles 1 3 oz. can peas 3 3 oz. cans corn 2 cans chunk light tuna 1 package whey protein powder (optional) PASTAS, GRAINS AND CEREALS: 1 can/carton Quick Quaker Oats (3 cups will be used) 1 box whole-wheat elbow macaroni 1 box ground flaxseed (optional) BEVERAGES: 1 16 oz. bottle orange juice 3 8 oz. packages chocolate milk 1 pint skim milk PRODUCE: 9 bananas 5 apples 1 avocado 1 package baby carrots 1 package baby spinach 4 cloves garlic (less than 1 head) 2 baking potatoes 3 heads broccoli 1 large package green beans (20 beans will be used) 2 tangerines 2 packages pre-sliced white mushrooms 1 small onion 1 head romaine lettuce 2 sweet red peppers 1 red onion 1 portabella mushroom 1 sweet potato 1 green bell pepper SPICES: 1 package taco seasoning 1 package garlic powder 1 package red pepper flakes Salt Black pepper

Week 2
Sunday:
8 a.m. 20 oz. water Loaded Vegetable Omelet Black coffee (optional) Today's Recipes Loaded Vegetable Omelet 3 eggs, well beaten 2 tablespoons chopped green bell pepper 2 tablespoons chopped tomato, seeded 2 tablespoons pre-sliced mushrooms Salt and pepper to taste 1. 2. 3. 4. 5. Heat a large skillet coated with olive oil cooking spray over medium heat. Add the eggs, allowing them to cover the bottom of the pan. Cook for 3 minutes, or until the bottom begins to set. When nearly cooked, top one half of the omelet with the bell peppers, tomato, mushrooms, zucchini, salt, and black pepper. Carefully fold the remaining half over the filling and cook for 2 minutes, or until cooked through. 10:30 a.m. 1 Stonyfield yogurt 1 medium banana Noon Belly Off! Tuna Melt 3 oz. can corn 3 p.m. 2 Laughing Cow Mini Babybel Original individual cheeses 1 medium apple 7 p.m. Burritos 1/4 cup brown rice

Belly Off! Tuna Melt 2 slices whole-grain bread 1 can chunk light tuna, drained 1 tsp light mayonnaise 2 slices Sargento deli style cheese 1. 2. 3. Combine tuna and mayo. Add to bread. Place cheese slices on top. Broil until cheese melts.

Burritos (Makes 4 servings) 1 pound ground beef 1 red bell pepper, sliced 1 package taco seasoning Whole grain tortillas 2 cups shredded Monterey Jack or Cheddar cheese 2 cups shredded romaine lettuce 2 cups diced tomatoes Salsa 1 tsp. olive oil 1. Cook the beef in a large sauté pan over medium-high heat until browned. Add the red pepper and continue to cook, stirring, until softened slightly. Add the taco seasoning and water, stir, and simmer for 10 minutes, until the pepper slices are al dente. Place a tortilla on a flat surface. Spoon 2 scoops of the beef mixture on the bottom one-third of the tortilla. Layer on cheese, lettuce, tomatoes, and salsa, being careful not to overload the tortilla. Fold the left and the right sides of the tortilla inward 1 inch, and then, starting from the bottom, roll up the tortilla until the seam is down. Repeat to make additional burritos. Using a napkin of a paper towel, rub the olive oil on the bottom of a sauté pan. Heat on medium-high until hot but not smoking. Place the burritos, in batches if necessary, in the pan and cook for 3 to 4 minutes. Flip and cook on the other side for 3 to 4 minutes longer, until heated through and browned.

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Monday:
8 a.m. 20 oz. water One-Minute PB Banana Oatmeal Black coffee (optional) Today's Recipes One-Minute PB Banana Oatmeal 1 cup Quaker One-Minute Oats 1 banana, sliced 1 tbsp all-natural peanut butter 1 cup water 1. Mix all ingredients in a bowl. 2. Microwave on high for 1 minute. TunaGuac Sandwich 2 slices whole grain bread 1 can chunk light tuna, drained 1/3 fresh avocado Salt and pepper to taste 1. Mix tuna, avocado, salt and pepper. 2. Spread on bread. Chili Mac and Cheese (Makes 4 servings) 1 15-ounce can pinto beans, rinsed and drained 1 pound ground turkey 2 cans (14-ounce) diced tomatoes with chiles 1 cup whole-wheat elbow macaroni 1/2 teaspoon garlic powder 1 tablespoon taco seasoning 1 cup shredded reduced-fat cheddar cheese 1. Cook the turkey and garlic powder in a large skillet over medium heat, breaking up the turkey with a wooden spoon so it cooks evenly. When the turkey is no longer pink, add the beans, tomatoes (including juice), macaroni, and taco seasoning. Bring to a boil. 2. Reduce the heat to low, cover and simmer for 25 minutes, stirring occasionally. During the last minute of cooking, sprinkle on the shredded cheese and mix so it melts into the dish. 10:30 a.m. 1 medium apple 1 2% Milk String Cheese Noon TunaGuac Sandwich 15 Baby-cut carrots 3 p.m. Smart Balance Light Butter Popcorn 7 p.m. Chili Mac and Cheese 1 cup applesauce

Tuesday:
8 a.m. 20 oz. water 3 Scrambled Eggs 8 ounces orange juice Black coffee (optional) Today's Recipes 3 Scrambled Eggs 3 eggs 1 tsp Pam cooking spray 1. 2. 3. Crack eggs into bowl. Whisk eggs to break yolks. Spray Pam on hot pan. Add eggs. Cook and scramble until firm. 10:30 a.m. 1 Stonyfield yogurt 1 medium banana Noon 2 Power-Packed PBJs 1 medium apple 3 p.m. 25 raw almonds 1 medium banana 7 p.m. Seared Sirloin with Shrooms (1 serving) Microwave Baked Potato 20 Green Beans 9 p.m. Smart Balance Light Butter Popcorn 1 square dark chocolate

Power-Packed PBJ 1 tablespoon 100% whole fruit preserves 2 slices whole grain bread, toasted 1 tablespoon all-natural peanut butter 1. 2. 3. Spread the preserves on one of the toast slices. Spread the peanut butter on the other toast slice. Slap the two sandwich halves together.

Seared Sirloin with Shrooms (Makes 2 servings) 2 sirloin steaks, 6 oz each 1/4 c chicken stock 1/2 c sliced mushrooms 1 tsp olive oil Plus: Salt and pepper; 1/4 tsp dried thyme; 1 clove garlic, crushed 1. 2. 3. Sear the steaks in a skillet on medium high (about 2 to 3 minutes per side), seasoning each side with a pinch of salt and pepper as the other side cooks. Remove the steaks from the skillet, and reduce the heat to medium. Put the olive oil, thyme, and garlic in the skillet, stirring frequently and scraping with a spoon to release the brown bits left behind by the meat (about 30 seconds). Add the stock and mushrooms, stirring often until the mushrooms soften (about 3 minutes).

Side: Microwave Baked Potato 1 large baking potato Salt and pepper to taste 1. 2. 3. 4. Prick the potato all over with a fork. Microwave on full power for 5 minutes. Turn the potato over, and microwave for 5 minutes more. Cut in half, length-wise, and season with salt and pepper.

Side: Green Beans 20 green beans, ends trimmed Salt and pepper to taste 1. 2. 3. Add a handful of salt to a small saucepan of water. Bring the water to a gentle boil. Add beans and cook for 5-7 minutes uncovered, to desired doneness.

Wednesday:
8 a.m. 20 oz. water PB/Banana Wrap 8 oz. chocolate milk 10:30 a.m. 3 clementines or 2 tangerines 2 Laughing Cow Mini Babybel Original individual cheeses Noon GobbleGuac Sandwich 15 Baby-cut carrots 3 p.m. 8 oz. chocolate milk 7 p.m. Chicken with Jerk Marinade Steamed Broccoli 3 oz. can corn

Today's Recipes PB/Banana Wrap 1 tbsp all-natural peanut butter 1 banana, sliced 1 whole wheat flour tortilla 1. Mix banana and peanut butter in tortilla. GobbleGuac Sandwich 2 slices whole grain bread 4 slices pre-sliced turkey 1/3 fresh avocado Salt and pepper to taste 1. Mix avocado, salt and pepper. 2. Add turkey to bread. 3. Spread mixture on turkey. Chicken with Jerk Marinade (Makes 2 servings) 2 boneless skinless chicken breasts ½ bottle jerk chicken 10-minute marinade Salt and pepper to taste 1. Place chicken with marinade in a bowl. Let marinate for 10 minutes. 2. Bake chicken at 350 degrees until cooked through. 3. Salt and pepper to taste. Side: Steamed Broccoli 1 head broccoli Salt and pepper to taste 1. Break broccoli head into bite-sized florets. 2. Boil an inch of water in a saucepan. Add the broccoli to the boiling water. 3. Cover and reduce heat to medium. Cook for 6-7 minutes, until florets are easily pierced with a fork. 4. Drain and season with salt and pepper.

Thursday:
8 a.m. 20 oz. water One-Minute Cheesy Mushroom Scramble 8 oz. orange juice Black coffee (optional) Today's Recipes One-Minute Cheesy Mushroom Scramble 3 eggs ½ c pre-sliced mushrooms 1 ounce 2% shredded mozzarella 1 tsp Pam cooking spray 1. 2. 3. 4. Crack eggs into bowl. Whisk eggs to break yolks. Add mushrooms and cheese. Spray Pam on hot pan. Add eggs. Cook and scramble until firm. 10:30 a.m. 50 Raisins 1 Stonyfield yogurt Noon Turkey Wrap with 1 slice cheese 1 medium banana 3 p.m. 1 Larabar Apple Pie Bar 8 oz. chocolate milk 7 p.m. Shrimp Scampi 1 cup applesauce

Turkey Wrap 1 whole wheat flour tortilla 4 slices pre-sliced turkey 1 slice Sargento deli style cheese Mustard to taste Combine ingredients in wrap. Shrimp Scampi (Makes 2 servings) 24 large frozen shrimp (the peeled and deveined kind) 1/2 c chopped baby spinach leaves 1 tsp olive oil 1 clove garlic, crushed 1/2 tsp dried basil A splash or two of hot sauce 1. Mix all the ingredients in a large microwavable bowl, tossing well to coat the shrimp. 2. Microwave for 1 minute. Remove and toss again. 3. Nuke for 1 minute and 15 seconds more.

Friday:
8 a.m. 20 oz. water One-Minute PB Berries Oatmeal Black coffee (optional) Today's Recipes One-Minute PB Berries Oatmeal 1 cup Quaker One-Minute Oats ½ cup frozen mixed berries 1 tbsp all-natural peanut butter 1 cup water y y Mix all ingredients in a bowl. Microwave on high for 1 minute. 10:30 a.m. 1 medium apple 1 2% Milk String Cheese Noon PB Wrap 1 serving Bridgford Beef Jerky 3 p.m. Smart Balance Light Butter Popcorn 1 square dark chocolate 7 p.m. Barbecue Chicken Microwave Baked Potato 3 oz. can peas

PB Wrap 1 tbsp all-natural peanut butter 1 whole wheat flour tortilla Spread peanut butter in tortilla Barbecue Chicken (Makes 6 servings) 1/4 cup low-fat vinaigrette dressing, such as sun-dried tomato 2 tablespoons Worcestershire sauce 2 tablespoons spicy barbecue sauce 12 skinless, boneless chicken thighs, trimmed of visible fat (about 3 pounds) 1. In a small bowl, combine the dressing, Worcestershire sauce, and barbecue sauce. Place the chicken in a large, shallow dish and pour the marinade on top, turning to coat. Cover and refrigerate for up to 24 hours. 2. Preheat the grill to high. Grill the chicken pieces, turning often, for 20 to 25 minutes, or until a thermometer inserted in the thickest portion registers 170°F, the juices run clear, and the chicken is golden on all sides. Side: Microwave Baked Potato 1 large baking potato Salt and pepper to taste 1. 2. 3. 4. Prick the potato all over with a fork. Microwave on full power for 5 minutes. Turn the potato over, and microwave for 5 minutes more. Cut in half, length-wise, and season with salt and pepper.

Saturday:
8 a.m. 20 oz. water Ultimate Power Breakfast Black coffee (optional) 10:30 a.m. 1 Tbsp peanut butter 1 medium banana Noon Man Salad 15 Baby-cut carrots 3 p.m. 1 medium apple 2 Laughing Cow Mini Babybel Original individual cheeses 7 p.m. Grilled Sausage with the Works Microwave Baked Sweet Potato Steamed Broccoli

Today's Recipes Ultimate Power Breakfast 1 egg 1 cup low-fat milk 3/4 cup oatmeal 1/2 cup mixed berries 1 tablespoon chopped pecans or almonds 1 teaspoon vanilla whey protein powder 1 teaspoon ground flaxseed 1/2 banana, sliced 1 tablespoon plain yogurt 1. 2. 3. In microwave-safe bowl, mix egg well, then add next 6 ingredients and nuke for 2 minutes. Remove, let cool for a minute or two. Top with sliced banana and yogurt.

Beef and Bleu Cheese Salad (Makes 2 servings) 9 oz flank steak Salt and pepper 2 plum tomatoes, cut into eights 1/3 cup sliced onion 1 small clove garlic, crushed 5 cups, chopped romaine lettuce 4 Tbsp low-fat balsamic vinaigrette 3 Tbsp crumbled blue cheese 1. 2. 3. 4. Preheat a grill pan on medium high. Season both sides of the steak with salt and pepper, and cook it about 6 minutes on each side. Remove the steak, let it rest for 3 to 5 minutes, and then slice it diagonally across the grain into thin strips. In a large bowl, mix the tomatoes, onion and garlic. Add the meat and lettuce, pour on the vinaigrette, and toss well to completely coat everything Top with the cheese.

Grilled Sausage with the Works (Makes 2 servings) ½ Tbsp extra-virgin olive oil 2 links precooked chicken sausage (try feta cheese or sun-dried tomato varieties) 1 red or yellow pepper, sliced 1 medium red onion, sliced 1 large Portobello mushroom cap, sliced 2 cloves garlic, minced 1/2 tsp red pepper flakes 1 Tbsp balsamic vinegar salt and pepper to taste 1. 2. Heat a grill pan or cast-iron skillet over medium-high heat and add the olive oil. When the oil begins to smoke, add the sausage, pepper, onion, and mushroom. Cook for 3 to 4 minutes, moving the vegetables with a pair of tongs or a spatula so they cook evenly. Add the garlic, pepper flakes, and vinegar and cook for another 3 to 4 minutes, until the vegetables and sausage are browned and the vinegar has been absorbed. Season with salt and pepper and serve with ½ cup soft polenta, prepared according to the package directions.

3.

Week 3 Shopping List
BAKERY: 1 loaf whole-grain bread (8 slices will be used) 1 package MexAmerican 100 percent Whole Wheat Flour Tortillas (3 will be used) 1 package whole wheat hamburger buns (4 will be used) DAIRY: 1 package 2 percent milk string cheese (2 will be used) 1 package grated parmesan cheese 4 Stonyfield fruit-flavored yogurt cups 6 Laughing Cow Mini Babybel Original individual cheeses 1 package reduced-fat Mexican or taco-blend shredded cheese 1 package Sargento Deli Style sliced cheese (2 slices will be used) 1 package crumbled bleu cheese MEAT/FISH: 1 dozen eggs (11 will be used) 2 medium bone-in pork chops 4 medium sirloin steaks 1 package pre-sliced turkey (8 slices will be used) 4 medium boneless skinless chicken breasts 12 oz boneless, skinless chicken thighs (breasts work, too) 1 medium flank steak 1 pound lean ground beef 1 pork tenderloin FREEZER AISLE: 1 package frozen mixed berries (2 cups will be used) CONDIMENTS/SAUCES: 1 bottle all-natural maple syrup 1 jar Dijon mustard 1 16 oz. bottle olive oil 1 bottle fat-free Italian dressing 1 bottle vinaigrette salad dressing 1 bottle low-sodium Worcestershire sauce SNACKS AND SWEETS: 1 package Smart Balance Light Butter popcorn (3 bags will be used) 1 pound raw almonds (about 40 almonds will be used) 1 Chocolove Strong Dark Chocolate bar (2 squares will be used) 1 one-pound package raisins (50 raisins²a normal handful²will be used) 1 Larabar Apple Pie Bar 1 package Bridgford beef jerky (2 servings will be used) CANNED/JARRED FOODS: 1 jar Crazy Richard¶s Natural Peanut Butter 1 package all-natural applesauce (1 individual cup will be used) 1 jar St. Dalfour¶s 100 percent natural fruit spread

2 cans Mexican-style stewed tomatoes 1 carton Swanson chicken stock (1 serving will be used) 1 3 oz. can peas 1 3 oz. can corn 1 can chunk light tuna 1 package whey protein powder (optional) PASTAS, GRAINS AND CEREALS: 1 can/carton Quick Quaker Oats (3 cups will be used) 1 box instant brown rice (2 cups will be used) 1 box ground flaxseed (optional) BEVERAGES: 1 16 oz. bottle orange juice 4 8 oz. packages chocolate milk 1 pint skim milk PRODUCE: 8 bananas 5 apples 2 limes 1 avocado 1 package baby carrots 9 cloves garlic (about 2 heads) 4 jalapeño peppers 2 baking potatoes 3 heads broccoli 1 large package green beans (40 beans will be used) 1 package grapes (20 will be used) 2 packages pre-sliced white mushrooms 1 head romaine lettuce 2 plum tomatoes 2 small onion 1 yellow onion 1 green bell pepper 1 sweet potato 1 package spinach leaves 1 bunch of fresh cilantro SPICES: 1 package dried cilantro 1 package dried thyme 1 package dried rosemary 1 package dried oregano Salt Black pepper

Week 3
Sunday:
8 a.m. 20 oz. water Loaded Vegetable Omelet Black coffee (optional) 10:30 a.m. 1 Stonyfield yogurt 1 medium banana Noon Ultimate Burger 3 oz. can corn 3 p.m. 2 Laughing Cow Mini Babybel Original individual cheeses 1 medium apple 7 p.m. Rosemary Pork Tenderloin 1 cup applesauce Microwave Baked Sweet Potato

Today's Recipes Loaded Vegetable Omelet 3 eggs, well beaten 2 tablespoons chopped green bell pepper 2 tablespoons chopped tomato, seeded 2 tablespoons pre-sliced mushrooms Salt and pepper to taste 1. 2. 3. 4. 5. Heat a large skillet coated with olive oil cooking spray over medium heat. Add the eggs, allowing them to cover the bottom of the pan. Cook for 3 minutes, or until the bottom begins to set. When nearly cooked, top one half of the omelet with the bell peppers, tomato, mushrooms, zucchini, salt, and black pepper. Carefully fold the remaining half over the filling and cook for 2 minutes, or until cooked through.

The Ultimate Burger (Makes 4 servings) 1 egg 1 lb lean ground beef 1 c oats 1 c diced onion 1 c chopped spinach 2 Tbsp reduced-fat shredded Mexican-blend cheese 4 whole-grain buns Salt and pepper to taste 1. 2. 3. 4. In a large bowl, whisk the egg. Add everything else and mix²your hands are the best tool²until well blended. Form the meat into four patties. Place the burgers on a grill pan or nonstick skillet that¶s heated over medium high. Cook for 6 minutes per side or to the desired level of doneness. (Wrap any extra burgers in plastic and freeze them for later.)

Rosemary Pork Tenderloin (Makes 4-6 servings) 1 pork tenderloin 2 tablespoons olive oil 2 tsp. Dijon mustard 1 tsp. chopped garlic 1 tablespoon dried rosemary 1 tsp. dried oregano Salt and fresh ground pepper to taste 1. 2. 3. Preheat oven to 375°F. Place the tenderloin in a rectangular baking dish. Combine the olive oil, mustard, garlic, rosemary, oregano, salt, and pepper in a small bowl. Slather the mixture on the pork using your hands or a basting brush. Bake the tenderloin, uncovered, for 40 or 45 minutes, until the pork is not longer pink in the center. Cut into 1-inch slices to serve.

Side: Baked Sweet Potato: 1 large sweet potato Salt and pepper to taste 1. 2. 3. 4. Prick the potato all over with a fork. Microwave on full power for 5 minutes. Turn the potato over, and microwave for 5 minutes more, or until soft. Cut in half, length-wise, and season with salt and pepper.

Monday:
8 a.m. 20 oz. water One-Minute PB Banana Oatmeal Black coffee (optional) Today's Recipes One-Minute PB Banana Oatmeal 1 cup Quaker One-Minute Oats 1 banana, sliced 1 tbsp all-natural peanut butter 1 cup water 1. 2. Mix all ingredients in a bowl. Microwave on high for 1 minute. 10:30 a.m. 1 medium apple 1 2% Milk String Cheese Noon TunaGuac Sandwich 15 Baby-cut carrots 3 p.m. Smart Balance Light Butter Popcorn 7 p.m. Chicken Tex-Mex Steamed Broccoli

TunaGuac Sandwich 2 slices whole grain bread 1 can chunk light tuna, drained 1/3 fresh avocado Salt and pepper to taste 1. 2. Mix tuna, avocado, salt and pepper. Spread on bread.

Chicken Tex-Mex (Makes 4 servings) 1/2 cup fat-free Italian dressing 1 can (16 ounces) Mexican-style stewed tomatoes 2 cloves garlic, minced 2 jalapeno chile peppers, minced 1/4 teaspoon dried cilantro 1/4 cup (1 ounces) freshly grated Parmesan cheese or shredded reduced-fat Monterey Jack cheese 1 cup brown rice 1. 2. 3. 4. Place the chicken in a 13´ x 9´ baking dish. Pierce in several places with a fork. Pour the dressing over the top, turning to coat both sides. Cover and refrigerate for at least 15 minutes. Meanwhile, preheat the oven to 400°F. In a medium saucepan over medium heat, combine the tomatoes (with juice), garlic, peppers, and cilantro. Simmer for 20 minutes. Reserve 1/4 cup of the tomato mixture. Pour the remaining tomato mixture over the chicken. Bake the chicken for 40 minutes, or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear. Sprinkle with the cheese. Meanwhile, prepare the rice according to package directions. Stir in the reserved 1/4 cup tomato mixture. Serve with the chicken.

Side: Steamed Broccoli 1 head broccoli Salt and pepper to taste 1. 2. 3. 4. Break broccoli head into bite-sized florets. Boil an inch of water in a saucepan. Add the broccoli to the boiling water. Cover and reduce heat to medium. Cook for 6-7 minutes, until florets are easily pierced with a fork. Drain and season with salt and pepper.

Tuesday:
8 a.m. 20 oz. water 3 Scrambled Eggs 8 ounces orange juice Black coffee (optional) Today's Recipes 3 Scrambled Eggs 3 eggs 1 tsp Pam cooking spray 1. 2. Crack eggs into bowl. Add eggs. Cook and scramble until firm. 10:30 a.m. 1 Stonyfield yogurt 1 medium banana Noon 2 Power-Packed PBJs 1 medium apple 3 p.m. 25 raw almonds 1 medium banana 7 p.m. Seared Sirloin with Shrooms (1 serving) Microwave Baked Potato 20 Green Beans 9 p.m. Smart Balance Light Butter Popcorn 1 square dark chocolate

Power-Packed PBJ 1 tablespoon 100% whole fruit preserves 2 slices whole grain bread, toasted 1 tablespoon all-natural peanut butter 1. 2. 3. Spread the preserves on one of the toast slices. Spread the peanut butter on the other toast slice. Slap the two sandwich halves together.

Seared Sirloin with Shrooms (Makes 2 servings) 2 sirloin steaks, 6 oz eachv 1/4 c chicken stock 1/2 c sliced mushrooms 1 tsp olive oil Plus: Salt and pepper; 1/4 tsp dried thyme; 1 clove garlic, crushed 1. 2. 3. Sear the steaks in a skillet on medium high (about 2 to 3 minutes per side), seasoning each side with a pinch of salt and pepper as the other side cooks. Remove the steaks from the skillet, and reduce the heat to medium. Put the olive oil, thyme, and garlic in the skillet, stirring frequently and scraping with a spoon to release the brown bits left behind by the meat (about 30 seconds). Add the stock and mushrooms, stirring often until the mushrooms soften (about 3 minutes).

Side: Microwave Baked Potato 1 large baking potato Salt and pepper to taste 1. 2. 3. 4. Prick the potato all over with a fork. Microwave on full power for 5 minutes. Turn the potato over, and microwave for 5 minutes more. Cut in half, length-wise, and season with salt and pepper.

Side: Green Beans 20 green beans, ends trimmed Salt and pepper to taste 1. 2. 3. Add a handful of salt to a small saucepan of water Bring the water to a gentle boil. Add beans and cook for 5-7 minutes uncovered, to desired doneness.

Wednesday:
8 a.m. 20 oz. water PB/Banana Wrap 8 oz. chocolate milk Today's Recipes PB/Banana Wrap 1 tbsp all-natural peanut butter 1 banana, sliced 1 whole wheat flour tortilla 1. Mix banana and peanut butter in tortilla. GobbleGuac Sandwich 2 slices whole grain bread 4 slices pre-sliced turkey 1/3 fresh avocado Salt and pepper to taste 1. Mix avocado, salt and pepper. 2. Add turkey to bread. 3. Spread mixture on turkey. Maple Mustard Pork Chops (Makes 2 servings) 1 Tbsp maple syrup 1 Tbsp Dijon mustard 1 tsp olive oil 1 small clove garlic, crushed salt and pepper to taste 2 bone-in pork chops 1. Preheat a cast-iron skillet to medium-high. 2. In a small bowl, stir together the syrup, mustard, oil, garlic, salt, and pepper. 3. Place the chops and mustard mixture inside a large Ziploc plastic bag, then shake thoroughly to coat the chops. 4. Place the chops on the skillet, cooking 3 to 4 minutes per side. In the last minute of cooking, pour the remaining mustard mixture onto the chops. Side: Steamed Broccoli 1 head broccoli Salt and pepper to taste 1. Break broccoli head into bite-sized florets. 2. Boil an inch of water in a saucepan. Add the broccoli to the boiling water. 3. Cover and reduce heat to medium. Cook for 6-7 minutes, until florets are easily pierced with a fork. 4. Drain and season with salt and pepper. 10:30 a.m. 50 raisins 1 Stonyfield yogurt Noon GobbleGuac Sandwich 15 Baby-cut carrots 3 p.m. 8 oz. chocolate milk 7 p.m. Maple Mustard Pork Chops 1 cup applesauce

Thursday:
8 a.m. 20 oz. water One-Minute Cheesy Mushroom Scramble 8 oz. orange juice Black coffee (optional) Today's Recipes One-Minute Cheesy Mushroom Scramble 3 eggs ½ c pre-sliced mushrooms 1 ounce 2% shredded mozzarella 1 tsp Pam cooking spray 1. 2. 3. 4. Crack eggs into bowl. Whisk eggs to break yolks. Add mushrooms and cheese. Spray Pam on hot pan. Add eggs. Cook and scramble until firm. 10:30 a.m. 50 Raisins 1 Stonyfield yogurt Noon Turkey Wrap with 1 slice cheese 1 medium banana 3 p.m. 1 Larabar Apple Pie Bar 8 oz. chocolate milk 7 p.m. Char Chicken Tacos 3 oz. can peas

Turkey Wrap 1 whole wheat flour tortilla 4 slices pre-sliced turkey 1 slice Sargento deli style cheese Mustard to taste Combine ingredients in wrap. Char Chicken Tacos 12 oz boneless, skinless chicken thighs (breasts work, too) 1 ripe avocado, peeled and pit removed 1 clove garlic, finely minced 1/4 cup chopped fresh cilantro, plus more for garnish 2 limes (1 quartered) Salt and pepper, to taste olive oil 1 tsp ground cumin 1 tsp chili powder or 1/2 tsp cayenne pepper 4 jalapeno peppers 1 large yellow onion, peeled and sliced into 1/4-inch rings 1. 2. First, make the guacamole: In a mixing bowl, combine the avocado, garlic, cilantro, and juice of one lime. Mix thoroughly and season with salt and pepper. Preheat a grill on medium high. Drizzle a bit of olive oil over the chicken pieces and then rub them with the cumin, and chili powder or cayenne. Sprinkle on some salt and pepper. Add the chicken, whole jalapenos, and onion rings to the grill. Cook the chicken for 4 to 5 minutes on each side until it's lightly charred and firm to the touch. Cook the jalapenos and onions for the same amount of time, turning them to make sure they caramelize evenly. Serve the grilled chicken with the guac, grilled vegetables, hunks of fresh lime, and more cilantro.

3.

(note to editor: no replacement was suggested here for BBQ chicken on doc, assuming this should be the featured recipe)

Friday:
8 a.m. 20 oz. water One-Minute PB Berries Oatmeal Black coffee (optional) Today's Recipes One-Minute PB Berries Oatmeal 1 cup Quaker One-Minute Oats ½ cup frozen mixed berries 1 tbsp all-natural peanut butter 1 cup water 1. 2. Mix all ingredients in a bowl. Microwave on high for 1 minute. 10:30 a.m. 1 medium apple 1 2% Milk String Cheese Noon PB Wrap 1 serving Bridgford Beef Jerky 3 p.m. Smart Balance Light Butter Popcorn 1 square dark chocolate 7 p.m. Seared Sirloin with Shrooms Microwave Baked Potato 20 green beans

PB Wrap 1 tbsp all-natural peanut butter 1 whole wheat flour tortilla Spread peanut butter in tortilla. Seared Sirloin with Shrooms (Makes 2 servings) 2 sirloin steaks, 6 oz each 1/4 c chicken stock 1/2 c sliced mushrooms 1 tsp olive oil Plus: Salt and pepper; 1/4 tsp dried thyme; 1 clove garlic, crushed 1. 2. 3. Sear the steaks in a skillet on medium high (about 2 to 3 minutes per side), seasoning each side with a pinch of salt and pepper as the other side cooks. Remove the steaks from the skillet, and reduce the heat to medium. Put the olive oil, thyme, and garlic in the skillet, stirring frequently and scraping with a spoon to release the brown bits left behind by the meat (about 30 seconds). Add the stock and mushrooms, stirring often until the mushrooms soften (about 3 minutes).

Side: Microwave Baked Potato 1 large baking potato Salt and pepper to taste 1. 2. 3. 4. Prick the potato all over with a fork. Microwave on full power for 5 minutes. Turn the potato over, and microwave for 5 minutes more. Cut in half, length-wise, and season with salt and pepper.

Side: Green Beans 20 green beans, ends trimmed Salt and pepper to taste 1. 2. 3. Add a handful of salt to a small saucepan of water. Bring the water to a gentle boil. Add beans and cook for 5-7 minutes uncovered, to desired doneness.

Saturday:
8 a.m. 20 oz. water Ultimate Power Breakfast Black coffee (optional) 10:30 a.m. 1 Tbsp peanut butter 1 medium banana Noon Man Salad 1 serving Bridgford Beef Jerky 3 p.m. 1 medium apple 2 Laughing Cow Mini Babybel Original individual cheeses 7 p.m. Chicken Tex-Mex Steamed Broccoli

Today's Recipes Ultimate Power Breakfast 1 egg 1 cup low-fat milk 3/4 cup oatmeal 1/2 cup mixed berries 1 tablespoon chopped pecans or almonds 1 teaspoon vanilla whey protein powder 1 teaspoon ground flaxseed 1/2 banana, sliced 1 tablespoon plain yogurt 1. 2. 3. In microwave-safe bowl, mix egg well, then add next 6 ingredients and nuke for 2 minutes. Remove, let cool for a minute or two. Top with sliced banana and yogurt.

Beef and Bleu Cheese Salad (Makes 2 servings) 9 oz flank steak Salt and pepper 2 plum tomatoes, cut into eights 1/3 cup sliced onion 1 small clove garlic, crushed 5 cups, chopped romaine lettuce 4 Tbsp low-fat balsamic vinaigrette 3 Tbsp crumbled blue cheese 1. 2. 3. 4. Preheat a grill pan on medium high. Season both sides of the steak with salt and pepper, and cook it about 6 minutes on each side. Remove the steak, let it rest for 3 to 5 minutes, and then slice it diagonally across the grain into thin strips. In a large bowl, mix the tomatoes, onion and garlic. Add the meat and lettuce, pour on the vinaigrette, and toss well to completely coat everything Top with the cheese.

Chicken Tex-Mex (Makes 4 servings) 1/2 cup fat-free Italian dressing 1 can (16 ounces) Mexican-style stewed tomatoes 2 cloves garlic, minced 2 jalapeno chile peppers, minced 1/4 teaspoon dried cilantro 1/4 cup (1 ounces) freshly grated Parmesan cheese or shredded reduced-fat Monterey Jack cheese 1 cup brown rice 1. 2. 3. 4. Place the chicken in a 13´ x 9´ baking dish. Pierce in several places with a fork. Pour the dressing over the top, turning to coat both sides. Cover and refrigerate for at least 15 minutes. Meanwhile, preheat the oven to 400°F. In a medium saucepan over medium heat, combine the tomatoes (with juice), garlic, peppers, and cilantro. Simmer for 20 minutes. Reserve 1/4 cup of the tomato mixture. Pour the remaining tomato mixture over the chicken. Bake the chicken for 40 minutes, or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear. Sprinkle with the cheese. Meanwhile, prepare the rice according to package directions. Stir in the reserved 1/4 cup tomato mixture. Serve with the chicken.

Side: Steamed Broccoli 1 head broccoli Salt and pepper to taste 1. 2. 3. 4. Break broccoli head into bite-sized florets. Boil an inch of water in a saucepan. Add the broccoli to the boiling water. Cover and reduce heat to medium. Cook for 6-7 minutes, until florets are easily pierced with a fork. Drain and season with salt and pepper.

Week 4 Shopping List
Many of the items on this list are repeated from previous weeks. Check the amount to be used (in parentheses) to see if you¶ll need more. BAKERY: 1 loaf whole-grain bread (6 slices will be used) 1 package MexAmerican 100 percent Whole Wheat Flour Tortillas (3 will be used) DAIRY: 1 package 2 percent milk string cheese (2 will be used) 1 package grated parmesan cheese 3 Stonyfield fruit-flavored yogurt cups 8 Laughing Cow Mini Babybel Original individual cheeses 1 package reduced-fat Mexican or taco-blend shredded cheese 1 package Sargento Deli Style sliced cheese (1 slices will be used) 1 package crumbled bleu cheese MEAT/FISH: 1 dozen eggs (11 will be used) 2 medium sirloin steaks 1 package pre-sliced turkey (12 slices will be used) 5 medium boneless skinless chicken breasts 12 chicken thighs 1 medium flank steak 2 slices turkey bacon 2 salmon filets FREEZER AISLE: 1 package frozen mixed berries (2 cups will be used) 1 package frozen snow peas CONDIMENTS/SAUCES: 1 16 oz. bottle olive oil 1 bottle fat-free Italian dressing 1 bottle vinaigrette salad dressing 1 bottle low-sodium Worcestershire sauce 1 bottle barbecue sauce 1 bottle low-sodium soy sauce 1 small bottle peanut oil (optional; may substitute olive oil) SNACKS AND SWEETS: 1 package Smart Balance Light Butter popcorn (2 bags will be used) 1 pound raw almonds (about 40 almonds will be used) 1 Chocolove Strong Dark Chocolate bar (2 squares will be used) 2 Larabar Apple Pie Bars 1 package Bridgford beef jerky (1 servings will be used) CANNED/JARRED FOODS: 1 jar Crazy Richard¶s Natural Peanut Butter

1 jar St. Dalfour¶s 100 percent natural fruit spread 1 can Mexican-style stewed tomatoes 1 carton Swanson chicken stock (1 serving will be used) 1 jar marinara sauce 1 3 oz. can peas 1 3 oz. can corn 1 jar Lucini Rustic Italian Minestrone soup 1 package whey protein powder (optional) PASTAS, GRAINS AND CEREALS: 1 can/carton Quick Quaker Oats (3 cups will be used) 1 box instant brown rice (3 cups will be used) 1 box ground flaxseed (optional) BEVERAGES: 1 16 oz. bottle orange juice 4 8 oz. packages chocolate milk 1 pint skim milk PRODUCE: 8 bananas 5 apples 1 avocado 1 package baby carrots 5 cloves garlic (about 1 head) 2 packages pre-sliced white mushrooms 3 baking potatoes 2 jalapeño peppers 3 baking potatoes 1 large package green beans (20 beans will be used) 1 bunch asparagus (about 12 spears) 1 large carrot 2 small onions 3 tangerines 3 large heads broccoli 1 lemon 4 tomatoes 1 green bell pepper 1 package spinach leaves 1 package grapes (20 will be used) SPICES: 1 package dried cilantro 1 package dried thyme 1 package red pepper flakes Salt Black pepper

Week 4
Sunday:
8 a.m. 20 oz. water Loaded Vegetable Omelet Black coffee (optional) Today's Recipes Loaded Vegetable Omelet 3 eggs, well beaten 2 tablespoons chopped green bell pepper 2 tablespoons chopped tomato, seeded 2 tablespoons pre-sliced mushrooms Salt and pepper to taste 1. 2. 3. 4. 5. Heat a large skillet coated with olive oil cooking spray over medium heat. Add the eggs, allowing them to cover the bottom of the pan. Cook for 3 minutes, or until the bottom begins to set. When nearly cooked, top one half of the omelet with the bell peppers, tomato, mushrooms, zucchini, salt, and black pepper. Carefully fold the remaining half over the filling and cook for 2 minutes, or until cooked through. 10:30 a.m. 1 Stonyfield yogurt 1 medium banana Noon Belly Off! BLT Lucini Rustic Italian Minestrone 3 p.m. 2 Laughing Cow Mini Babybel Original individual cheeses 1 medium apple 7 p.m. Belly Off! Chicken Parm Microwave Baked Potato 3 oz. can corn

Belly Off! BLT 3/4 tablespoon light mayonnaise 1 whole wheat tortilla 2 slices turkey bacon, cooked 2 ounces roasted turkey breast, diced 2 slices tomatoes 2 leaves lettuce 1. 2. 3. Smear the mayo on the tortilla. Line the middle of the tortilla with the bacon and top with turkey breast, tomato, and lettuce. Roll tightly into a tube.

Belly Off! Chicken Parm 1 tablespoon 1 teaspoon olive oil 1 boneless, skinless chicken breast 1 teaspoon Parmesan cheese Salt and pepper to taste 1/4 cup marinara sauce 1 small clove garlic, crushed 3 handfuls baby spinach leaves 1. 2. 3. 4. 5. 6. Heat 1 tablespoon oil in a nonstick skillet over medium heat. While pan is heating, pound chicken to 1/4" thickness, then sprinkle cheese, salt, and pepper, pressing lightly. Place in pan and sauté for 2 to 3 minutes per side. Top with nuked marinara. Combine remaining 1 teaspoon oil and garlic in another nonstick skillet over medium-high heat. Add spinach, turning frequently with tongs until wilted (about 6 minutes).

Side: Microwave Baked Potato 1 large potato Salt and pepper to taste 1. 2. 3. 4. Prick the potato all over with a fork. Microwave on full power for 5 minutes. Turn the potato over, and microwave for 5 minutes more, or until soft. Cut in half, length-wise, and season with salt and pepper.

Monday:
8 a.m. 20 oz. water One-Minute PB Banana Oatmeal Black coffee (optional) 10:30 a.m. 1 medium apple 1 2% Milk String Cheese Noon Rosemary Pork Tenderloin (Leftover from Sunday dinner) 15 Baby-cut carrots 3 p.m. Larabar Apple Pie Bar 7 p.m. Spicy Chicken Stirfry 1/4 cup brown rice

Today's Recipes One-Minute PB Banana Oatmeal 1 cup Quaker One-Minute Oats 1 banana, sliced 1 tbsp all-natural peanut butter 1 cup water 1. Mix all ingredients in a bowl. 2. Microwave on high for 1 minute. Spicy Chicken Stir-Fry (Makes 2 servings) 2 tsp peanut oil 1/4 tsp red-pepper flakes 2 thin-cut, boneless, skinless chicken breasts, cut into bite-size pieces or strips 1/3 cup asparagus tips 1/3 cup thinly sliced carrots 1/4 medium onion, cut into bite-size pieces or strips 1/3 cup frozen snow peas 2 Tbsp sliced almonds 2 tsp reduced-sodium soy sauce 1. Combine the peanut oil and red-pepper flakes in a medium-hot skillet. 2. Add the chicken and cook for 2 to 3 minutes, stirring frequently. 3. Add the remaining ingredients and cook for another 2 to 3 minutes, still stirring often. Serve over brown rice.

Tuesday:
8 a.m. 20 oz. water 3 Scrambled Eggs 8 ounces orange juice Black coffee (optional) Today's Recipes 3 Scrambled Eggs 3 eggs 1 tsp Pam cooking spray 1. 2. 3. Crack eggs into bowl. Whisk eggs to break yolks. Spray Pam on hot pan. Add eggs. Cook and scramble until firm. 10:30 a.m. 1 Stonyfield yogurt 1 medium banana Noon 2 Power-Packed PBJs 1 medium apple 3 p.m. 25 raw almonds 1 medium banana 7 p.m. Seared Sirloin with Shrooms (1 serving) Microwave Baked Potato 20 Green Beans 9 p.m. Smart Balance Light Butter Popcorn 1 square dark chocolate

Power-Packed PBJ 1 tablespoon 100% whole fruit preserves 2 slices whole grain bread, toasted 1 tablespoon all-natural peanut butter 1. 2. 3. Spread the preserves on one of the toast slices. Spread the peanut butter on the other toast slice. Slap the two sandwich halves together.

Seared Sirloin with Shrooms (Makes 2 servings) 2 sirloin steaks, 6 oz each 1/4 c chicken stock 1/2 c sliced mushrooms 1 tsp olive oil Plus: Salt and pepper; 1/4 tsp dried thyme; 1 clove garlic, crushed 1. 2. 3. Sear the steaks in a skillet on medium high (about 2 to 3 minutes per side), seasoning each side with a pinch of salt and pepper as the other side cooks. Remove the steaks from the skillet, and reduce the heat to medium. Put the olive oil, thyme, and garlic in the skillet, stirring frequently and scraping with a spoon to release the brown bits left behind by the meat (about 30 seconds). Add the stock and mushrooms, stirring often until the mushrooms soften (about 3 minutes).

Side: Microwave Baked Potato 1 large baking potato Salt and pepper to taste 1. 2. 3. 4. Prick the potato all over with a fork. Microwave on full power for 5 minutes. Turn the potato over, and microwave for 5 minutes more. Cut in half, length-wise, and season with salt and pepper.

Side: Green Beans 20 green beans, ends trimmed Salt and pepper to taste 1. 2. 3. Add a handful of salt to a small saucepan of water. Bring the water to a gentle boil. Add beans and cook for 5-7 minutes uncovered, to desired doneness.

Wednesday:
8 a.m. 20 oz. water PB/Banana Wrap 8 oz. chocolate milk 10:30 a.m. 3 clementines or 2 tangerines 2 Laughing Cow Mini Babybel Original individual cheeses Noon GobbleGuac Sandwich 15 Baby-cut carrots 3 p.m. 8 oz. chocolate milk 7 p.m. Seared Salmon Steamed Broccoli 1/4 cup brown rice

Today's Recipes PB/Banana Wrap 1 tbsp all-natural peanut butter 1 banana, sliced 1 whole wheat flour tortilla 1. Mix banana and peanut butter in tortilla. GobbleGuac Sandwich 2 slices whole grain bread 4 slices pre-sliced turkey 1/3 fresh avocado Salt and pepper to taste 1. Mix avocado, salt and pepper. 2. Add turkey to bread. 3. Spread mixture on turkey. Seared Salmon (Makes 2 servings) 2 medium salmon filets juice of ½ lemon 1 tbsp extra virgin olive oil Salt and pepper to taste 1. 2. 3. 4. 5. 6. Heat oil in pan. Squeeze lemon over salmon. Add salt and pepper. Add salmon to hot oil, skin-side down. Cook until fish is cooked visibly one-third of the way up the side. Flip the fish over, and cook for 2 more minutes. Optional: Place pan in 300-degree oven for 1 minute

Side: Steamed Broccoli 1 head broccoli Salt and pepper to taste 1. Break broccoli head into bite-sized florets. 2. Boil an inch of water in a saucepan. Add the broccoli to the boiling water. 3. Cover and reduce heat to medium. Cook for 6-7 minutes, until florets are easily pierced with a fork. 4. Drain and season with salt and pepper.

Thursday:
8 a.m. 20 oz. water One-Minute Cheesy Mushroom Scramble 8 oz. orange juice Black coffee (optional) Today's Recipes One-Minute Cheesy Mushroom Scramble 3 eggs ½ c pre-sliced mushrooms 1 ounce 2% shredded mozzarella 1 tsp Pam cooking spray 1. 2. 3. 4. Crack eggs into bowl. Whisk eggs to break yolks. Add mushrooms and cheese. Spray Pam on hot pan. Add eggs. Cook and scramble until firm. 10:30 a.m. 20 grapes 2 Laughing Cow Mini Babybel Original individual cheeses Noon Turkey Wrap with 1 slice cheese 1 medium banana 3 p.m. 1 Larabar Apple Pie Bar 8 oz. chocolate milk 7 p.m. Barbecue Chicken 3 oz. can peas Microwave Baked Potato

Turkey Wrap 1 whole wheat flour tortilla 4 slices pre-sliced turkey 1 slice Sargento deli style cheese Mustard to taste Combine ingredients in wrap. Barbecue Chicken (Makes 6 servings) 1/4 cup low-fat vinaigrette dressing, such as sun-dried tomato 2 tablespoons Worcestershire sauce 2 tablespoons spicy barbecue sauce 12 skinless, boneless chicken thighs, trimmed of visible fat (about 3 pounds) 1. In a small bowl, combine the dressing, Worcestershire sauce, and barbecue sauce. Place the chicken in a large, shallow dish and pour the marinade on top, turning to coat. Cover and refrigerate for up to 24 hours. 2. Preheat the grill to high. Grill the chicken pieces, turning often, for 20 to 25 minutes, or until a thermometer inserted in the thickest portion registers 170°F, the juices run clear, and the chicken is golden on all sides. Side: Microwave Baked Potato 1 large baking potato Salt and pepper to taste 1. 2. 3. 4. Prick the potato all over with a fork. Microwave on full power for 5 minutes. Turn the potato over, and microwave for 5 minutes more. Cut in half, length-wise, and season with salt and pepper.

Friday:
8 a.m. 20 oz. water One-Minute PB Berries Oatmeal Black coffee (optional) Today's Recipes One-Minute PB Berries Oatmeal 1 cup Quaker One-Minute Oats ½ cup frozen mixed berries 1 tbsp all-natural peanut butter 1 cup water 1. Mix all ingredients in a bowl. 2. Microwave on high for 1 minute. Chicken Tex-Mex (Makes 2 servings) 4 boneless, skinless chicken breast halves 1/2 cup fat-free Italian dressing 1 can (16 ounces) Mexican-style stewed tomatoes 2 cloves garlic, minced 2 jalapeño chile peppers, minced 1/4 teaspoon dried cilantro 1/4 cup (1 ounces) freshly grated Parmesan cheese or shredded reduced-fat Monterey Jack cheese 1 cup brown rice 1. Place the chicken in a 13´ x 9´ baking dish. Pierce in several places with a fork. Pour the dressing over the top, turning to coat both sides. Cover and refrigerate for at least 15 minutes. 2. Meanwhile, preheat the oven to 400°F. In a medium saucepan over medium heat, combine the tomatoes (with juice), garlic, peppers, and cilantro. Simmer for 20 minutes. Reserve 1/4 cup of the tomato mixture. Pour the remaining tomato mixture over the chicken. 3. Bake the chicken for 40 minutes, or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear. Sprinkle with the cheese. 4. Meanwhile, prepare the rice according to package directions. Stir in the reserved 1/4 cup tomato mixture. Serve with the chicken. Side: Steamed Broccoli 1 head broccoli Salt and pepper to taste 1. Break broccoli head into bite-sized florets. 2. Boil an inch of water in a saucepan. Add the broccoli to the boiling water. 3. Cover and reduce heat to medium. Cook for 6-7 minutes, until florets are easily pierced with a fork. 4. Drain and season with salt and pepper. 10:30 a.m. 1 medium apple 1 2% Milk String Cheese Noon Go out for lunch (Use our guide to choose a meal at more than 70 restaurants) 3 p.m. Smart Balance Light Butter Popcorn 7 p.m. Chicken Tex-Mex 1/4 cup brown rice Steamed Broccoli

Saturday:
8 a.m. 20 oz. water Ultimate Power Breakfast Black coffee (optional) Today's Recipes Ultimate Power Breakfast 1 egg 1 cup low-fat milk 3/4 cup oatmeal 1/2 cup mixed berries 1 tablespoon chopped pecans or almonds 1 teaspoon vanilla whey protein powder 1 teaspoon ground flaxseed 1/2 banana, sliced 1 tablespoon plain yogurt 1. In microwave-safe bowl, mix egg well, then add next 6 ingredients and nuke for 2 minutes. 2. Remove, let cool for a minute or two. 3. Top with sliced banana and yogurt. Beef and Bleu Cheese Salad (Makes 2 servings) 9 oz flank steak Salt and pepper 2 plum tomatoes, cut into eights 1/3 cup sliced onion 1 small clove garlic, crushed 5 cups, chopped romaine lettuce 4 Tbsp low-fat balsamic vinaigrette 3 Tbsp crumbled blue cheese 1. Preheat a grill pan on medium high. Season both sides of the steak with salt and pepper, and cook it about 6 minutes on each side. 2. Remove the steak, let it rest for 3 to 5 minutes, and then slice it diagonally across the grain into thin strips. 3. In a large bowl, mix the tomatoes, onion and garlic. Add the meat and lettuce, pour on the vinaigrette, and toss well to completely coat everything 4. Top with the cheese. 10:30 a.m. 1 Tbsp peanut butter 1 medium banana Noon Man Salad 1 serving Bridgford Beef Jerky 3 p.m. 1 medium apple 2 Laughing Cow Mini Babybel Original individual cheeses 7 p.m. Go out for dinner (Use our guide to choose a meal at more than 70 restaurants)

Week 5 Shopping List
Many of the items on this list are repeated from previous weeks. Check the amount to be used (in parentheses) to see if you¶ll need more. BAKERY: 1 loaf whole-grain bread (7slices will be used) 1 package whole-wheat tortillas (3 will be used) DAIRY: 1 cup low-fat blueberry yogurt 1 cup low-fat plain yogurt 1 package crumbled blue cheese 1/2 pound smoked mozzarella 1 package shredded mozzarella 1 quart low-fat milk MEAT/FISH: 1 dozen eggs (10 will be used) 2 boneless, skinless chicken breasts 1/2 pound pre-sliced turkey 12 skinless, boneless chicken thighs 2 salmon filets 12 oz lean ground beef 8 oz flank steak FREEZER AISLE: 1 package frozen blueberries 1 package frozen snow peas 1 package frozen mixed berries 1 dozen eggs (10 will be used) CONDIMENTS/SAUCES: 1 small bottle peanut oil (may substitute olive oil) 1 bottle low-sodium soy sauce Pam cooking spray 1 jar mustard 1 bottle Worcestershire sauce 1 bottle spicy barbecue sauce 1 bottle low-fat vinaigrette dressing SNACKS AND WEETS: 2 jar whole fruit preserves 1 package sliced almonds 1 package chopped pecans

CANNED/JARRED FOODS: 1 jar all-natural peanut butter 1 can sliced mushrooms 1 32-ounce can crushed tomatoes 1 package whey protein powder PASTAS, GRAINS, CEREALS: 1 package ground flaxseed 1 cup Quaker One-Minute Oats 1 package instant plain oatmeal 1 package low-fat granola BEVERAGES: 1 16-ounce bottle orange juice 1 pint fat-free milk 10 tea bags 4 bottles flavored seltzer PRODUCE: 1 package arugula 3 tomatoes 1 medium red onion 1 medium yellow onion 1 bunch asparagus 1 bunch carrots 3 heads broccoli 2 large baking potatoes 2 pounds green beans 2 bananas 1 avocado 1 package mushrooms bunch fresh parsley 5 cloves garlic 3 tomatoes 1 green bell pepper 1 lemon SPICES: 1 package red pepper flakes Salt Black pepper

Week 5
Sunday:
8 a.m. 20 oz. water Loaded Vegetable Omelet Black coffee (optional) 10:30 a.m. 1 Stonyfield yogurt 1 medium banana Noon Go out to lunch (use our guide to choose a meal at more than 70 different restaurants) 3 p.m. 2 Laughing Cow Mini Babybel Original individual cheeses 1 medium apple 7 p.m. The Gourmet Cheesesteak 3 oz. can corn

Today's Recipes Loaded Vegetable Omelet 3 eggs, well beaten 2 tablespoons chopped green bell pepper 2 tablespoons chopped tomato, seeded 2 tablespoons pre-sliced mushrooms Salt and pepper to taste 1. 2. 3. 4. Heat a large skillet coated with olive oil cooking spray over medium heat. Add the eggs, allowing them to cover the bottom of the pan. Cook for 3 minutes, or until the bottom begins to set. When nearly cooked, top one half of the omelet with the bell peppers, tomato, mushrooms, zucchini, salt, and black pepper. 5. Carefully fold the remaining half over the filling and cook for 2 minutes, or until cooked through. The Gourmet Cheesesteak (Makes 2 servings) 8 oz flank steak 2 cups arugula (or another favorite variety of greens) 2 Tbsp crumbled blue cheese 1 large tomato or 2 Roma tomatoes, sliced 1 medium red onion, sliced Salt and pepper 1 tsp olive oil 2 Tbsp balsamic vinegar 2 medium, whole-wheat hoagie rolls 2 Tbsp light mayonnaise 1. Add a pinch of salt to the onion slices and sauté them in the oil over medium-low heat. After 10 to 15 minutes, add the balsamic vinegar. Leave the pan on low heat while you make the rest of the meal. 2. Salt and pepper the steak and grill it on high, 4 to 5 minutes per side (or 135°F internal temp) for medium rare. Let it rest for 5 minutes and slice it into thin strips. 3. Mix the blue cheese and mayo and spread the mixture on the inside of each roll. Add the tomatoes, arugula, steak, and balsamic onions.

Monday:
8 a.m. 20 oz. water Quick Thick Yogurt with Extras Black coffee (optional) Today's Recipes Quick Thick Yogurt with Extras 1 cup low-fat blueberry yogurt 1 handful of frozen blueberries 1/4 cup slivered almonds 1/4 cup low-fat, whole-grain granola 1. 2. Spoon yogurt into a bowl. Stir in the blueberries, almonds and granola. 10:30 a.m. 1 medium apple 1 2% Milk String Cheese Noon Grilled Cheese Sandwich 15 Baby-cut carrots 3 p.m. Larabar Apple Pie Bar 7 p.m. Spicy Chicken Stirfry 1/4 cup brown rice

Grilled Cheese Sandwich 1 teaspoon olive oil 2 slices whole-wheat bread 2 slices (or 1/2 cup) of part-skim mozzarella cheese 2 slices of tomato oregano to taste 1. 2. Place an oiled skillet over medium heat. Slip the cheese slices and tomato onto a slice of whole wheat bread. Sprinkle on oregano. Cover with the second bread slice. Grill the sandwich until the mozzarella melts.

Spicy Chicken Stir-Fry (Makes 2 servings) 2 tsp peanut oil 1/4 tsp red-pepper flakes 2 thin-cut, boneless, skinless chicken breasts, cut into bite-size pieces or strips 1/3 cup asparagus tips 1/3 cup thinly sliced carrots 1/4 medium onion, cut into bite-size pieces or strips 1/3 cup frozen snow peas 2 Tbsp sliced almonds 2 tsp reduced-sodium soy sauce 1. 2. 3. Combine the peanut oil and red-pepper flakes in a medium-hot skillet. Add the chicken and cook for 2 to 3 minutes, stirring frequently. Add the remaining ingredients and cook for another 2 to 3 minutes, still stirring often. Serve over brown rice.

Side: Steamed Broccoli 1 head broccoli Salt and pepper to taste 1. 2. 3. 4. Break broccoli head into bite-sized florets. Boil an inch of water in a saucepan. Add the broccoli to the boiling water. Cover and reduce heat to medium. Cook for 6-7 minutes, until florets are easily pierced with a fork. Drain and season with salt and pepper.

Tuesday:
8 a.m. 20 oz. water 3 Scrambled Eggs 8 ounces orange juice Black coffee (optional) Today's Recipes 3 Scrambled Eggs 3 eggs 1 tsp Pam cooking spray 1. 2. 3. Crack eggs into bowl. Whisk eggs to break yolks. Spray Pam on hot pan. Add eggs. Cook and scramble until firm. 10:30 a.m. 1 Stonyfield yogurt 1 medium banana Noon 2 Power-Packed PBJs 1 medium apple 3 p.m. 25 raw almonds 1 medium banana 7 p.m. Seared Sirloin with Shrooms (1 Serving) Microwave Baked Potato 20 Green Beans 9 p.m. Smart Balance Light Butter Popcorn 1 square dark chocolate

Power-Packed PBJ 1 tablespoon 100% whole fruit preserves 2 slices whole grain bread, toasted 1 tablespoon all-natural peanut butter 1. 2. 3. Spread the preserves on one of the toast slices. Spread the peanut butter on the other toast slice. Slap the two sandwich halves together.

Seared Sirloin with Shrooms (Makes 2 servings) 2 sirloin steaks, 6 oz each 1/4 c chicken stock 1/2 c sliced mushrooms 1 tsp olive oil Plus: Salt and pepper; 1/4 tsp dried thyme; 1 clove garlic, crushed 1. 2. 3. Sear the steaks in a skillet on medium high (about 2 to 3 minutes per side), seasoning each side with a pinch of salt and pepper as the other side cooks. Remove the steaks from the skillet, and reduce the heat to medium. Put the olive oil, thyme, and garlic in the skillet, stirring frequently and scraping with a spoon to release the brown bits left behind by the meat (about 30 seconds). Add the stock and mushrooms, stirring often until the mushrooms soften (about 3 minutes).

Side: Microwave Baked Potato 1 large baking potato Salt and pepper to taste 1. 2. 3. 4. Prick the potato all over with a fork. Microwave on full power for 5 minutes. Turn the potato over, and microwave for 5 minutes more. Cut in half, length-wise, and season with salt and pepper.

Side: Green Beans 20 green beans, ends trimmed Salt and pepper to taste 1. 2. 3. Add a handful of salt to a small saucepan of water. Bring the water to a gentle boil. Add beans and cook for 5-7 minutes uncovered, to desired doneness.

Wednesday:
8 a.m. 20 oz. water PB/Banana Wrap 8 oz. chocolate milk 10:30 a.m. 3 clementines or 2 tangerines 2 Laughing Cow Mini Babybel Original individual cheeses Noon GobbleGuac Sandwich 15 Baby-cut carrots 3 p.m. 8 oz. chocolate milk 7 p.m. Barbecue Chicken Microwave Baked Potato 3 oz. can peas

Today's Recipes PB/Banana Wrap 1 tbsp all-natural peanut butter 1 banana, sliced 1 whole wheat flour tortilla Mix banana and peanut butter in tortilla. GobbleGuac Sandwich 2 slices whole grain bread 4 slices pre-sliced turkey 1/3 fresh avocado Salt and pepper to taste 1. Mix avocado, salt and pepper. 2. Add turkey to bread. 3. Spread mixture on turkey. Barbecue Chicken (Makes 6 servings) 1/4 cup low-fat vinaigrette dressing, such as sun-dried tomato 2 tablespoons Worcestershire sauce 2 tablespoons spicy barbecue sauce 12 skinless, boneless chicken thighs, trimmed of visible fat (about 3 pounds) 1. In a small bowl, combine the dressing, Worcestershire sauce, and barbecue sauce. Place the chicken in a large, shallow dish and pour the marinade on top, turning to coat. Cover and refrigerate for up to 24 hours. 2. Preheat the grill to high. Grill the chicken pieces, turning often, for 20 to 25 minutes, or until a thermometer inserted in the thickest portion registers 170°F, the juices run clear, and the chicken is golden on all sides. Side: Microwave Baked Potato 1 large baking potato Salt and pepper to taste 1. 2. 3. 4. Prick the potato all over with a fork. Microwave on full power for 5 minutes. Turn the potato over, and microwave for 5 minutes more. Cut in half, length-wise, and season with salt and pepper.

Thursday:
8 a.m. 20 oz. water One-Minute Cheesy Mushroom Scramble 8 oz. orange juice Black coffee (optional) Today's Recipes One-Minute Cheesy Mushroom Scramble 3 eggs ½ c pre-sliced mushrooms 1 ounce 2% shredded mozzarella 1 tsp Pam cooking spray 1. 2. 3. 4. Crack eggs into bowl. Whisk eggs to break yolks. Add mushrooms and cheese. Spray Pam on hot pan. Add eggs. Cook and scramble until firm. 10:30 a.m. 20 grapes 2 Laughing Cow Mini Babybel Original individual cheeses Noon Turkey Wrap with 1 slice cheese 1 medium banana 3 p.m. 1 Larabar Apple Pie Bar 8 oz. chocolate milk 7 p.m. Seared Salmon Steamed Broccoli 1/4 cup brown rice

Turkey Wrap 1 whole wheat flour tortilla 4 slices pre-sliced turkey 1 slice Sargento deli style cheese Mustard to taste Combine ingredients in wrap. Seared Salmon (Makes 2 servings) 2 medium salmon filets juice of ½ lemon 1 tbsp extra virgin olive oil Salt and pepper to taste 1. 2. 3. 4. 5. 6. Heat oil in pan. Squeeze lemon over salmon. Add salt and pepper. Add salmon to hot oil, skin-side down. Cook until fish is cooked visibly one-third of the way up the side. Flip the fish over, and cook for 2 more minutes. Optional: Place pan in 300-degree oven for 1 minute

Side: Steamed Broccoli 1 head broccoli Salt and pepper to taste 1. 2. 3. 4. Break broccoli head into bite-sized florets. Boil an inch of water in a saucepan. Add the broccoli to the boiling water. Cover and reduce heat to medium. Cook for 6-7 minutes, until florets are easily pierced with a fork. Drain and season with salt and pepper.

Friday:
8 a.m. 20 oz. water One-Minute PB Berries Oatmeal Black coffee (optional) Today's Recipes One-Minute PB Berries Oatmeal 1 cup Quaker One-Minute Oats ½ cup frozen mixed berries 1 tbsp all-natural peanut butter 1 cup water 1. 2. Mix all ingredients in a bowl. Microwave on high for 1 minute. 10:30 a.m. 1 medium apple 1 2% Milk String Cheese Noon PB Wrap 1 serving Bridgford Beef Jerky 3 p.m. Smart Balance Light Butter Popcorn 1 square dark chocolate 7 p.m. Meatballs with Mozzarella 20 green beans Steamed Broccoli

PB Wrap 1 tbsp all-natural peanut butter 1 whole wheat flour tortilla Spread peanut butter in tortilla. Meatballs with Mozzarella (Makes 4 servings) 12 oz lean ground beef 1 slice bread, torn into tiny pieces and soaked in milk 2 eggs 1/2 cup chopped fresh parsley, plus more for garnish 1 onion, chopped 4 cloves garlic, minced salt and pepper 1/2 lb smoked mozzarella, cut into 1/2-inch cubes 1 Tbsp olive oil 1 32-oz can crushed tomatoes 1. 2. 3. Mix the beef with the bread, eggs, 1/2 cup parsley, half the onion and garlic, and a generous sprinkling of salt and pepper. Without overworking the meat, form meatballs. Hold each meatball in the palm of one hand and use the thumb of your other hand to make an indentation in the meatball. Drop in a cheese cube, and then carefully fold the meat back over to cover. Heat the oil in a large skillet or pot over medium heat and sear each meatball until brown all over. Remove to a plate. Pour off all but a little fat and add the remaining onion and garlic; sauté until light brown. Return the meatballs to the pan, add the tomatoes, and cook over low heat for 20 minutes to 1 hour. Season the sauce with salt and pepper. Serve over whole-wheat pasta and garnish with parsley.

4.

Side: Steamed Broccoli 1 head broccoli Salt and pepper to taste 1. 2. 3. 4. Break broccoli head into bite-sized florets. Boil an inch of water in a saucepan. Add the broccoli to the boiling water. Cover and reduce heat to medium. Cook for 6-7 minutes, until florets are easily pierced with a fork. Drain and season with salt and pepper.

Side: Green Beans 20 green beans, ends trimmed Salt and pepper to taste 1. 2. 3. Add a handful of salt to a small saucepan of water. Bring the water to a gentle boil. Add beans and cook for 5-7 minutes uncovered, to desired doneness.

Saturday:
8 a.m. 20 oz. water Ultimate Power Breakfast Black coffee (optional) 10:30 a.m. 1 Tbsp peanut butter 1 medium banana Noon Meatballs with Mozzarella (leftovers from Friday dinner) 3 p.m. 1 medium apple 2 Laughing Cow Mini Babybel Original individual cheeses SUPPER??? SNACK???

Today's Recipes Ultimate Power Breakfast 1 egg 1 cup low-fat milk 3/4 cup oatmeal 1/2 cup mixed berries 1 tablespoon chopped pecans or almonds 1 teaspoon vanilla whey protein powder 1 teaspoon ground flaxseed 1/2 banana, sliced 1 tablespoon plain yogurt 1. In microwave-safe bowl, mix egg well, then add next 6 ingredients and nuke for 2 minutes. 2. Remove, let cool for a minute or two. 3. Top with sliced banana and yogurt.

Week 6 Shopping List
Many of the items on this list are repeated from previous weeks. Check the amount to be used (in parentheses) to see if you¶ll need more. BAKERY: 1 loaf whole-grain bread (12 slices will be used) 1 package MexAmerican 100 percent Whole Wheat Flour Tortillas (3 will be used) 1 package whole wheat hamburger buns (4 will be used) DAIRY: 1 package 2 percent milk string cheese (2 will be used) 4 Stonyfield fruit-flavored yogurt cups 6 Laughing Cow Mini Babybel Original individual cheeses 1 package reduced-fat Mexican or taco-blend shredded cheese 1 package grated Parmesan cheese 1 pound fresh mozzarella 1 package Sargento Deli Style sliced cheese (4 slices will be used) 1 container part-skim ricotta cheese MEAT/FISH: 1 dozen eggs (11 will be used) 2 medium bone-in pork chops 2 medium sirloin steaks 1 package pre-sliced turkey (7 slices will be used) 2 medium boneless skinless chicken breasts 12 chicken thighs 2 pounds lean ground beef 2 tilapia filets 1 small package smoked turkey FREEZER AISLE: 1 package frozen mixed berries (2 cups will be used) CONDIMENTS/SAUCES: 1 bottle natural maple syrup 1 jar Dijon mustard 1 16 oz. bottle olive oil 1 bottle fat-free Italian dressing 1 bottle vinaigrette salad dressing 1 bottle low-sodium Worcestershire sauce 1 bottle barbecue sauce 1 jar light mayonnaise

SNACKS AND SWEETS: 1 package Smart Balance Light Butter popcorn (3 bags will be used) 1 pound raw almonds (about 40 almonds will be used) 1 Chocolove Strong Dark Chocolate bar (2 squares will be used) 1 one-pound package raisins (50 raisins²a normal handful²will be used) 1 Larabar Apple Pie Bar 1 package Bridgford beef jerky CANNED/JARRED FOODS: 1 jar Crazy Richard¶s Natural Peanut Butter 1 jar honey 1 package all-natural applesauce (2 individual cups will be used) 1 jar St. Dalfour¶s 100 percent natural fruit spread 1 carton Swanson chicken stock (2 servings will be used) 1 can Mexican-style stewed tomatoes 1 can chopped tomatoes 1 3 oz. can peas 2 3 oz. cans corn 2 cans chunk light tuna 1 package whey protein powder (optional) PASTAS, GRAINS AND CEREALS: 1 can/carton Quick Quaker Oats 1 box instant brown rice (2 cups will be used) 1 box whole wheat penne pasta (4 ounces will be used) 1 box ground flaxseed (optional) BEVERAGES: 1 16 oz. bottle orange juice 3 8 oz. packages chocolate milk 1 pint skim milk 1 small bottle red wine (for cooking) PRODUCE: 8 bananas 4 apples 1 package fresh berries 1 avocado 1 package baby carrots 6 cloves garlic (about 1 head) 2 baking potatoes 3 heads broccoli 1 large package green beans (40 beans will be used)

2 packages pre-sliced white mushrooms 1 orange 2 jalapeño peppers 2 small onions 1 bag spinach leaves 2 sweet potatoes 1 bundle asparagus (about 12 spears) 2 scallions 1 lime 1 carrot 1 package celery (1 stalk will be used) 1 green pepper 1 tomato SPICES: 1 package dried thyme 1 package dried cilantro 1 package red pepper flakes Salt Black pepper

Week 6
Sunday:
8 a.m. 20 oz. water Loaded Vegetable Omelet Black coffee (optional) 10:30 a.m. 1 Stonyfield yogurt 1 medium banana Noon Belly Off! Tuna Melt 3 oz. can corn 3 p.m. 2 Laughing Cow Mini Babybel Original individual cheeses 1 medium apple 7 p.m. Penne Bolognese Steamed Broccoli

Today's Recipes Loaded Vegetable Omelet 3 eggs, well beaten 2 tablespoons chopped green bell pepper 2 tablespoons chopped tomato, seeded 2 tablespoons pre-sliced mushrooms Salt and pepper to taste

1. 2. 3. 4. 5.

eat a large skillet coated with olive oil cooking spray over medium heat. 2. Add the eggs, allowing them to cover the bottom of the pan. Cook for 3 minutes, or until the bottom begins to set. When nearly cooked, top one half of the omelet with the bell peppers, tomato, mushrooms, zucchini, salt, and black pepper. Carefully fold the remaining half over the filling and cook for 2 minutes, or until cooked through.

Belly Off! Tuna Melt 2 slices whole-grain bread 1 can chunk light tuna, drained 1 tsp light mayonnaise 2 slices Sargento deli style cheese

1. 2. 3.

Combine tuna and mayo. Add to bread. Place cheese slices on top. Broil until cheese melts.

Penne Bolognese (Makes 4 servings) 2 Tbsp olive oil 1/4 cup diced smoked turkey 1 carrot, peeled and diced 1 stalk celery, diced 1 small onion, diced 1 lb ground sirloin 2 cloves garlic 3/4 cup red wine 3/4 cup chicken broth 1 can (14 oz) chopped tomatoes 1/4 cup milk 4 oz penne pasta 4 Tbsp grated mozzarella

1. 2. 3. 4.

Heat the olive oil in a large saucepan over medium heat. Add the smoked turkey, carrot, celery, and onion, and cook until lightly browned and very tender (about 10 minutes). Peel the garlic and lightly crush the cloves with the back of your knife. Add it to the pan along with the beef. Cook until the beef is browned (about 5 minutes). Add the wine, stirring well, and cook for 10 more minutes. Add the chicken broth, tomatoes, and milk; simmer uncovered over medium-low heat for 30 minutes, stirring occasionally to prevent the sauce from sticking to the pan. Cook the pasta according to package directions. Drain, and top it with the meat sauce. Garnish with the grated cheese.

Side: Steamed Broccoli 1 head broccoli Salt and pepper to taste

1. 2. 3. 4.

Break broccoli head into bite-sized florets. Boil an inch of water in a saucepan. Add the broccoli to the boiling water. Cover and reduce heat to medium. Cook for 6-7 minutes, until florets are easily pierced with a fork. Drain and season with salt and pepper.

Monday:
8 a.m. 20 oz. water Stuffed Cinnamon French Toast Black coffee (optional) Today's Recipes Stuffed Cinnamon French Toast 2 Tbsp part-skim ricotta cheese 2 slices whole-grain bread 1 tsp honey Pinch + 1/2 tsp ground cinnamon 1/2 Tbsp sliced almonds 1 egg 1 Tbsp 1% milk Handful of fresh berries 1. 2. 3. Spread the room-temperature ricotta on a slice of whole-grain bread. Drizzle the honey over the cheese and sprinkle lightly with a pinch of cinnamon. Top with the sliced almonds and another slice of whole-grain bread. Whisk together the egg, milk, and teaspoon cinnamon. Dip the bread into the egg mixture and cook over medium heat on a nonstick griddle or skillet coated with cooking spray, until the bread is lightly browned and the cheese is melted. Serve with the berries. 10:30 a.m. 1 medium apple 1 2% Milk String Cheese Noon TunaGuac Sandwich 15 Baby-cut carrots 3 p.m. Smart Balance Light Butter Popcorn 7 p.m. Maple Mustard Pork Chops (1 serving) 1 cup applesauce Steamed Broccoli

TunaGuac Sandwich 2 slices whole grain bread 1 can chunk light tuna, drained 1/3 fresh avocado Salt and pepper to taste 1. 2. Mix tuna, avocado, salt and pepper. Spread on bread.

Maple Mustard Pork Chops (Makes 2 servings) 1 Tbsp maple syrup 1 Tbsp Dijon mustard 1 tsp olive oil 1 small clove garlic, crushed salt and pepper to taste 2 bone-in pork chops 1. 2. 3. Preheat a cast-iron skillet to medium-high. In a small bowl, stir together the syrup, mustard, oil, garlic, salt, and pepper. Place the chops and mustard mixture inside a large Ziploc plastic bag, then shake thoroughly to coat the chops. Place the chops on the skillet, cooking 3 to 4 minutes per side. In the last minute of cooking, pour the remaining mustard mixture onto the chops.

Side: Steamed Broccoli 1 head broccoli Salt and pepper to taste 1. 2. 3. 4. Break broccoli head into bite-sized florets. Boil an inch of water in a saucepan. Add the broccoli to the boiling water. Cover and reduce heat to medium. Cook for 6-7 minutes, until florets are easily pierced with a fork. Drain and season with salt and pepper.

Tuesday:
8 a.m. 20 oz. water 3 Scrambled Eggs 8 ounces orange juice Black coffee (optional) Today's Recipes 3 Scrambled Eggs 3 eggs 1 tsp Pam cooking spray 1. 2. 3. Crack eggs into bowl. Whisk eggs to break yolks. Spray Pam on hot pan. Add eggs. Cook and scramble until firm. 10:30 a.m. 1 Stonyfield yogurt 1 medium banana Noon 2 Power-Packed PBJs 1 medium apple 3 p.m. 25 raw almonds 1 medium banana 7 p.m. Seared Sirloin with Shrooms (1 serving) Microwave Baked Potato 20 Green Beans 9 p.m. Smart Balance Light Butter Popcorn 1 square dark chocolate

Power-Packed PBJ 1 tablespoon 100% whole fruit preserves 2 slices whole grain bread, toasted 1 tablespoon all-natural peanut butter 1. 2. 3. Spread the preserves on one of the toast slices. Spread the peanut butter on the other toast slice. Slap the two sandwich halves together.

Seared Sirloin with Shrooms (Makes 2 servings) 2 sirloin steaks, 6 oz each 1/4 c chicken stock 1/2 c sliced mushrooms 1 tsp olive oil Plus: Salt and pepper; 1/4 tsp dried thyme; 1 clove garlic, crushed 1. 2. 3. Sear the steaks in a skillet on medium high (about 2 to 3 minutes per side), seasoning each side with a pinch of salt and pepper as the other side cooks. Remove the steaks from the skillet, and reduce the heat to medium. Put the olive oil, thyme, and garlic in the skillet, stirring frequently and scraping with a spoon to release the brown bits left behind by the meat (about 30 seconds). Add the stock and mushrooms, stirring often until the mushrooms soften (about 3 minutes).

Side: Microwave Baked Potato 1 large baking potato Salt and pepper to taste 1. 2. 3. 4. Prick the potato all over with a fork. Microwave on full power for 5 minutes. Turn the potato over, and microwave for 5 minutes more. Cut in half, length-wise, and season with salt and pepper.

Side: Green Beans 20 green beans, ends trimmed Salt and pepper to taste 1. 2. 3. Add a handful of salt to a small saucepan of water. Bring the water to a gentle boil. Add beans and cook for 5-7 minutes uncovered, to desired doneness.

Wednesday:
8 a.m. 20 oz. water PB/Banana Wrap 8 oz. chocolate milk 10:30 a.m. 1 medium orange 2 Laughing Cow Mini Babybel Original individual cheeses Noon GobbleGuac Sandwich 15 Baby-cut carrots 3 p.m. 8 oz. chocolate milk 7 p.m. Chicken Tex-Mex Steamed Broccoli

Today's Recipes PB/Banana Wrap 1 tbsp all-natural peanut butter 1 banana, sliced 1 whole wheat flour tortilla Mix banana and peanut butter in tortilla. GobbleGuac Sandwich 2 slices whole grain bread 4 slices pre-sliced turkey 1/3 fresh avocado Salt and pepper to taste 1. 2. 3. Mix avocado, salt and pepper. Add turkey to bread. Spread mixture on turkey.

Chicken Tex-Mex (Makes 2 servings) 4 boneless, skinless chicken breast halves 1/2 cup fat-free Italian dressing 1 can (16 ounces) Mexican-style stewed tomatoes 2 cloves garlic, minced 2 jalapeno chile peppers, minced 1/4 teaspoon dried cilantro 1/4 cup (1 ounces) freshly grated Parmesan cheese or shredded reduced-fat Monterey Jack cheese 1 cup brown rice 1. 2. 3. 4. 5. Place the chicken in a 13´ x 9´ baking dish. Pierce in several places with a fork. Pour the dressing over the top, turning to coat both sides. Cover and refrigerate for at least 15 minutes. Meanwhile, preheat the oven to 400°F. In a medium saucepan over medium heat, combine the tomatoes (with juice), garlic, peppers, and cilantro. Simmer for 20 minutes. Reserve 1/4 cup of the tomato mixture. Pour the remaining tomato mixture over the chicken. Bake the chicken for 40 minutes, or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear. Sprinkle with the cheese. Meanwhile, prepare the rice according to package directions. Stir in the reserved 1/4 cup tomato mixture. Serve with the chicken. 1. Break broccoli head into bite-sized florets. 2. Boil an inch of water in a saucepan. Add the broccoli to the boiling water. 3. Cover and reduce heat to medium. Cook for 6-7 minutes, until florets are easily pierced with a fork. 4. Drain and season with salt and pepper. Side: Steamed Broccoli 1 head broccoli Salt and pepper to taste

Thursday:
8 a.m. 20 oz. water One-Minute Cheesy Mushroom Scramble 8 oz. orange juice Black coffee (optional) Today's Recipes One-Minute Cheesy Mushroom Scramble 3 eggs 1/2 c pre-sliced mushrooms 1 ounce 2% shredded mozzarella 1 tsp Pam cooking spray 1. 2. 3. 4. Crack eggs into bowl. Whisk eggs to break yolks. Add mushrooms and cheese. Spray Pam on hot pan. Add eggs. Cook and scramble until firm. 10:30 a.m. 50 Raisins 1 Stonyfield yogurt Noon Turkey Wrap with 1 slice cheese 1 medium banana 3 p.m. 1 Larabar Apple Pie Bar 8 oz. chocolate milk 7 p.m. Barbecue Chicken 3 oz. can peas Microwave Baked Potato

Turkey Wrap 1 whole wheat flour tortilla 4 slices pre-sliced turkey 1 slice Sargento deli style cheese Mustard to taste Combine ingredients in wrap. Barbecue Chicken (Makes 6 servings) 1/4 cup low-fat vinaigrette dressing, such as sun-dried tomato 2 tablespoons Worcestershire sauce 2 tablespoons spicy barbecue sauce 12 skinless, boneless chicken thighs, trimmed of visible fat (about 3 pounds) 1. In a small bowl, combine the dressing, Worcestershire sauce, and barbecue sauce. Place the chicken in a large, shallow dish and pour the marinade on top, turning to coat. Cover and refrigerate for up to 24 hours. 2. Preheat the grill to high. Grill the chicken pieces, turning often, for 20 to 25 minutes, or until a thermometer inserted in the thickest portion registers 170°F, the juices run clear, and the chicken is golden on all sides. Side: Microwave Baked Potato 1 large baking potato Salt and pepper to taste 1. 2. 3. 4. Prick the potato all over with a fork. Microwave on full power for 5 minutes. Turn the potato over, and microwave for 5 minutes more. Cut in half, length-wise, and season with salt and pepper.

Friday:
8 a.m. 20 oz. water One-Minute PB Berries Oatmeal Black coffee (optional) Today's Recipes One-Minute PB Berries Oatmeal Makes 1 serving 1 cup Quaker One-Minute Oats ½ cup frozen mixed berries 1 tbsp all-natural peanut butter 1 cup water 1. Mix all ingredients in a bowl. 2. Microwave on high for 1 minute. PB Wrap (Source: Original) 1 tbsp all-natural peanut butter 1 whole wheat flour tortilla Spread peanut butter in tortilla. Ultimate Burger (Makes 4 servings) 1 egg 1 lb lean ground beef 1 c oats 1 c diced onion 1 c chopped spinach 2 Tbsp reduced-fat shredded Mexican-blend cheese 4 whole-grain buns Salt and pepper to taste 1. In a large bowl, whisk the egg. Add everything else and mix²your hands are the best tool²until well blended. 2. Form the meat into four patties. 3. Place the burgers on a grill pan or nonstick skillet that¶s heated over medium high. 4. Cook for 6 minutes per side or to the desired level of doneness. 5. (Wrap any extra burgers in plastic and freeze them for later.) Side: Baked Sweet Potato 1 large sweet potato Salt and pepper to taste 1. 2. 3. 4. Prick the potato all over with a fork. Microwave on full power for 5 minutes. Turn the potato over, and microwave for 5 minutes more, or until soft. Cut in half, length-wise, and season with salt and pepper. 10:30 a.m. 1 medium apple 1 2% Milk String Cheese Noon PB Wrap 1 serving Bridgford Beef Jerky 3 p.m. Smart Balance Light Butter Popcorn 1 square dark chocolate 7 p.m. Ultimate Burger Microwave Baked Sweet Potato 3 oz. can corn

Saturday:
8 a.m. 20 oz. water Ultimate Power Breakfast Black coffee (optional) 10:30 a.m. 1 Tbsp peanut butter 1 medium banana Noon Ultimate Burger (Leftovers) 1/2 cup applesauce 3 p.m. Lucini Rustic Italian Minestrone 2 Laughing Cow Mini Babybel Original individual cheeses 7 p.m. Spicy Lime Tilapia 1/4 cup brown rice 20 green beans

Today's Recipes Ultimate Power Breakfast 1 egg 1 cup low-fat milk 3/4 cup oatmeal 1/2 cup mixed berries 1 tablespoon chopped pecans or almonds 1 teaspoon vanilla whey protein powder 1 teaspoon ground flaxseed 1/2 banana, sliced 1 tablespoon plain yogurt 1. 2. 3. In microwave-safe bowl, mix egg well, then add next 6 ingredients and nuke for 2 minutes. Remove, let cool for a minute or two. Top with sliced banana and yogurt.

Spicy Lime Tilapia (Makes 2 servings) 1 Tbsp olive oil 1/2 tsp red-pepper flakes 2 cups lightly packed baby spinach 12 asparagus tips 2 tilapia fillets (3 to 4 oz each) 2 scallions, sliced 2 lime quarters Salt and pepper 1. 2. 3. 4. 5. 6. To make chili oil, combine the olive oil and the red-pepper flakes in a small bowl and microwave it on high for 30 seconds. Set it aside. For each serving, lay an 18-inch length of aluminum foil flat on a work surface and arrange half the spinach and six asparagus tips in the center. Place a fillet on top, and top the fillet with half the scallion pieces, half the chili oil, and the juice from a lime quarter. Season with a pinch of salt and pepper. Fold the foil up and over the food, crimping the edges closed and creasing the sides to form a tent. Bake in a 450°F oven for 10 to 12 minutes.

Side: Green Beans 20 green beans, ends trimmed Salt and pepper to taste 1. 2. 3. Add a handful of salt to a small saucepan of water. Bring the water to a gentle boil. Add beans and cook for 5-7 minutes uncovered, to desired doneness.

Week 7 Shopping List
Many of the items on this list are repeated from previous weeks. Check the amount to be used (in parentheses) to see if you¶ll need more. BAKERY: 1 loaf whole-grain bread (8 slices will be used) 1 package MexAmerican 100 percent Whole Wheat Flour Tortillas (6 will be used) 1 whole wheat pita DAIRY: 1 package 2 percent milk string cheese (2 will be used) 4 Stonyfield fruit-flavored yogurt cups 6 Laughing Cow Mini Babybel Original individual cheeses 1 package reduced-fat Mexican or taco-blend shredded cheese 1 pound fresh mozzarella 1 package Sargento Deli Style sliced cheese (2 slices will be used) MEAT/FISH: 1 dozen eggs (10 will be used) 2 medium bone-in pork chops 2 medium sirloin steaks 1 package pre-sliced turkey (6 slices will be used) 2 medium boneless skinless chicken breasts 12 chicken thighs 1 pound lean ground beef 2 medium salmon filets FREEZER AISLE: 1 package frozen mixed berries (2 cups will be used) CONDIMENTS/SAUCES: 1 jar Dijon mustard 1 16 oz. bottle olive oil 1 bottle vinaigrette salad dressing 1 bottle low-sodium Worcestershire sauce 1 bottle barbecue sauce 1 jar salsa (optional) SNACKS AND SWEETS: 1 package Smart Balance Light Butter popcorn (3 bags will be used) 1 pound raw almonds (about 40 almonds will be used) 1 Chocolove Strong Dark Chocolate bar (2 squares will be used) 1 one-pound package raisins (50 raisins²a normal handful²will be used) 1 bag Planters Berry, Nut and Chocolate Trail Mix 1 Larabar Apple Pie Bar 1 package Bridgford beef jerky CANNED/JARRED FOODS: 1 jar Crazy Richard¶s Natural Peanut Butter

1 package all-natural applesauce (1 individual cup will be used) 1 jar St. Dalfour¶s 100 percent natural fruit spread 1 carton Swanson chicken stock (1 serving will be used) 1 can Mexican-style stewed tomatoes 1 can black beans 1 3 oz. can peas 3 3 oz. cans corn 1 can chunk light tuna 1 jar marinara sauce 1 package whey protein powder (optional) PASTAS, GRAINS AND CEREALS: 1 can/carton Quick Quaker Oats (3 cups will be used) 1 box instant brown rice (1 cup will be used) 1 box ground flaxseed (optional) BEVERAGES: 1 16 oz. bottle orange juice 3 8 oz. packages chocolate milk 1 pint skim milk PRODUCE: 8 bananas 5 apples 1 avocado 1 package baby carrots 3 cloves garlic (less than 1 head) 2 baking potatoes 2 heads broccoli 1 large package green beans (40 beans will be used) 2 packages pre-sliced white mushrooms 1 orange 1 jalapeño pepper 2 small onions 2 medium yellow squash 1 red bell pepper 2 large tomatoes 1 head romaine lettuce 2 green bell peppers 1 lemon SPICES: 1 package taco seasoning 1 package dried oregano 1 package chili powder Salt Black pepper

Week 7
Sunday:
8 a.m. 20 oz. water Loaded Vegetable Omelet 10:30 a.m. 1 Stonyfield yogurt 1 medium banana Noon Belly Off! Tuna Melt 3 oz. can corn 3 p.m. 2 Laughing Cow Mini Babybel Original individual cheeses 1 medium apple 7 p.m. Seared Salmon 1/4 cup brown rice

Today's Recipes Loaded Vegetable Omelet 3 eggs, well beaten 2 tablespoons chopped green bell pepper 2 tablespoons chopped tomato, seeded 2 tablespoons pre-sliced mushrooms Salt and pepper to taste 1. 2. 3. 4. 5. Heat a large skillet coated with olive oil cooking spray over medium heat. Add the eggs, allowing them to cover the bottom of the pan. Cook for 3 minutes, or until the bottom begins to set. When nearly cooked, top one half of the omelet with the bell peppers, tomato, mushrooms, zucchini, salt, and black pepper. Carefully fold the remaining half over the filling and cook for 2 minutes, or until cooked through. 1. Combine tuna and mayo. 2. Add to bread. Place cheese slices on top. 3. Broil until cheese melts. 4. Heat oil in pan. 5. Squeeze lemon over salmon. Add salt and pepper. 6. Add salmon to hot oil, skin-side down. 7. Cook until fish is cooked visibly one-third of the way up the side. 8. Flip the fish over, and cook for 2 more minutes. 9. Optional: Place pan in 300-degree oven for 1 minute. 10. Break broccoli head into bite-sized florets. 11. Boil an inch of water in a saucepan. Add the broccoli to the boiling water. 12. Cover and reduce heat to medium. Cook for 6-7 minutes, until florets are easily pierced with a fork. 13. Drain and season with salt and pepper. Belly Off! Tuna Melt 2 slices whole-grain bread 1 can chunk light tuna, drained 1 tsp light mayonnaise 2 slices Sargento deli style cheese Seared Salmon (Makes 2 Servings) 2 medium salmon filets Juice of 1/2 lemon 1 tbsp extra virgin olive oil Salt and pepper to taste Side: Steamed Broccoli 1 head broccoli Salt and pepper to taste

Monday:
8 a.m. 20 oz. water One-Minute PB Banana Oatmeal Black coffee (optional) Today's Recipes One-Minute PB Banana Oatmeal 1 cup Quaker One-Minute Oats 1 banana, sliced 1 tbsp all-natural peanut butter 1 cup water 1. Mix all ingredients in a bowl. 2. Microwave on high for 1 minute. Broiled BBQ Pork Chops (Makes 2 servings) 2 medium pork chops 2 tsps BBQ sauce Black pepper to taste 1. Spread BBQ sauce and pepper on pork 2. Broil until ready to eat. Side: Steamed Broccoli 1 head broccoli Salt and pepper to taste 1. Break broccoli head into bite-sized florets. 2. Boil an inch of water in a saucepan. Add the broccoli to the boiling water. 3. Cover and reduce heat to medium. Cook for 6-7 minutes, until florets are easily pierced with a fork. 4. Drain and season with salt and pepper. 10:30 a.m. 1 medium apple 1 2% Milk String Cheese Noon Penne Bolognese (Leftover from Sunday dinner) 15 Baby-cut carrots 3 p.m. Smart Balance Light Butter Popcorn 7 p.m. Broiled BBQ Pork Chop 1 cup applesauce Steamed Broccoli

Tuesday:
8 a.m. 20 oz. water 3 Scrambled Eggs 8 ounces orange juice Black coffee (optional) Today's Recipes 3 Scrambled Eggs 3 eggs 1 tsp Pam cooking spray 1. 2. 3. Crack eggs into bowl. Whisk eggs to break yolks. Spray Pam on hot pan. Add eggs. Cook and scramble until firm. 10:30 a.m. 1 Stonyfield yogurt 1 medium banana Noon 2 Power-Packed PBJs 1 medium apple 3 p.m. 25 raw almonds 1 medium banana 7 p.m. Seared Sirloin with Shrooms (1 serving) Microwave Baked Potato 20 Green Beans 9 p.m. Smart Balance Light Butter Popcorn 1 square dark chocolate

Power-Packed PBJ 1 tablespoon 100% whole fruit preserves 2 slices whole grain bread, toasted 1 tablespoon all-natural peanut butter 1. 2. 3. Spread the preserves on one of the toast slices. Spread the peanut butter on the other toast slice. Slap the two sandwich halves together.

Seared Sirloin with Shrooms (Makes 2 servings) 2 sirloin steaks, 6 oz each 1/4 c chicken stock 1/2 c sliced mushrooms 1 tsp olive oil Plus: Salt and pepper; 1/4 tsp dried thyme; 1 clove garlic, crushed 1. 2. 3. Sear the steaks in a skillet on medium high (about 2 to 3 minutes per side), seasoning each side with a pinch of salt and pepper as the other side cooks. Remove the steaks from the skillet, and reduce the heat to medium. Put the olive oil, thyme, and garlic in the skillet, stirring frequently and scraping with a spoon to release the brown bits left behind by the meat (about 30 seconds). Add the stock and mushrooms, stirring often until the mushrooms soften (about 3 minutes).

Side: Microwave Baked Potato 1 large baking potato Salt and pepper to taste 1. 2. 3. 4. Prick the potato all over with a fork. Microwave on full power for 5 minutes. Turn the potato over, and microwave for 5 minutes more. Cut in half, length-wise, and season with salt

Side: Green Beans 20 green beans, ends trimmed Salt and pepper to taste 1. 2.
3.

Add a handful of salt to a small saucepan of water. Bring the water to a gentle boil. Add beans and cook for 5-7 minutes uncovered, to desired doneness.

Wednesday:
8 a.m. 20 oz. water PB/Banana Wrap 8 oz. chocolate milk Today's Recipes PB/Banana Wrap 1 tbsp all-natural peanut butter 1 banana, sliced 1 whole wheat flour tortilla Mix banana and peanut butter in tortilla. GobbleGuac Sandwich 2 slices whole grain bread 4 slices pre-sliced turkey 1/3 fresh avocado Salt and pepper to taste 1. Mix avocado, salt and pepper. 2. Add turkey to bread. 3. Spread mixture on turkey. Chicken Chili with Black Beans (Makes 5 servings) 3/4 pound boneless, skinless chicken breast, diced 2 cloves garlic, minced 1 can (28 ounces) tomatoes, cut up 1 1/2 cups black beans, cooked 1 cup onions coarsely chopped 1 cup celery, sliced 1 cup sweet green peppers, diced 1 jalapeno pepper, seeded and minced 4 teaspoons mild chili powder 1/2 teaspoon dried oregano 8 ounces yellow summer squash, halved lengthwise and cut into 1/2-inch (1-cm) slices 1. Coat a pot with nonstick spray and warm it over medium-high heat for 1 minute. Add chicken and garlic, and sauté until chicken is lightly browned, about 3 minutes. 2. Add tomatoes, beans, onions, celery, sweet and jalapeno peppers, chili powder, and oregano. Bring to a boil. Reduce heat to low. Cover and simmer, stirring occasionally, for 15 minutes. Add squash. Cover and simmer, stirring occasionally, until squash is tender, about 10 minutes. Side: Green Beans 20 green beans, ends trimmed Salt and pepper to taste 1. Add a handful of salt to a small saucepan of water. 2. Bring the water to a gentle boil. 3. Add beans and cook for 5-7 minutes uncovered, to desired doneness. 10:30 a.m. 1 medium orange 2 Laughing Cow Mini Babybel Original individual cheeses Noon GobbleGuac Sandwich 15 Baby-cut carrots 3 p.m. 8 oz. chocolate milk 7 p.m. Chicken Chili with Black Beans 20 Green Beans 3 oz. can corn

Thursday:
8 a.m. 20 oz. water One-Minute Cheesy Mushroom Scramble 8 oz. orange juice Black coffee (optional) 10:30 a.m. 50 Raisins 1 Stonyfield yogurt Noon Chicken Chili with Black Beans (Leftover from Tuesday dinner) 3 Tbsp Planters Trail Mix Berry, Nut, and Chocolate 3 p.m. 1 Larabar Apple Pie Bar 8 oz. chocolate milk 7 p.m. Barbecue Chicken 3 oz. can peas Microwave Baked Potato

Today's Recipes One-Minute Cheesy Mushroom Scramble 3 eggs 1/2 c pre-sliced mushrooms 1 ounce 2% shredded mozzarella 1 tsp Pam cooking spray 1. 2. 3. 4. Crack eggs into bowl. Whisk eggs to break yolks. Add mushrooms and cheese. Spray Pam on hot pan. Add eggs. Cook and scramble until firm.

Barbecue Chicken (Makes 6 servings) 1/4 cup low-fat vinaigrette dressing, such as sun-dried tomato 2 tablespoons Worcestershire sauce 2 tablespoons spicy barbecue sauce 12 skinless, boneless chicken thighs, trimmed of visible fat (about 3 pounds) 1. In a small bowl, combine the dressing, Worcestershire sauce, and barbecue sauce. Place the chicken in a large, shallow dish and pour the marinade on top, turning to coat. Cover and refrigerate for up to 24 hours. 2. Preheat the grill to high. Grill the chicken pieces, turning often, for 20 to 25 minutes, or until a thermometer inserted in the thickest portion registers 170°F, the juices run clear, and the chicken is golden on all sides. Side: Microwave Baked Potato 1 large baking potato Salt and pepper to taste 1. 2. 3. 4. Prick the potato all over with a fork. Microwave on full power for 5 minutes. Turn the potato over, and microwave for 5 minutes more. Cut in half, length-wise, and season with salt and pepper.

Friday:
8 a.m. 20 oz. water One-Minute PB Berries Oatmeal 10:30 a.m. 1 medium apple 1 2% Milk String Cheese Noon PB Wrap 1 serving Bridgford Beef Jerky 3 p.m. Smart Balance Light Butter Popcorn 1 square dark chocolate 7 p.m. Go out to dinner (use our restaurant options to choose a meal)

Today's Recipes One-Minute PB Berries Oatmeal 1 cup Quaker One-Minute Oats ½ cup frozen mixed berries 1 tbsp all-natural peanut butter 1 cup water 1. Mix all ingredients in a bowl. 2. Microwave on high for 1 minute. PB Wrap 1 tbsp all-natural peanut butter 1 whole wheat flour tortilla Spread peanut butter in tortilla.

Saturday:
8 a.m. 20 oz. water Ultimate Power Breakfast 10:30 a.m. 1 Tbsp peanut butter 1 medium banana Noon Pita Pizza 3 p.m. 1 medium apple 2 Laughing Cow Mini Babybel Original individual cheeses 7 p.m. Belly Off! Burritos 3 oz. can corn

Today's Recipes Ultimate Power Breakfast 1 egg 1 cup low-fat milk 3/4 cup oatmeal 1/2 cup mixed berries 1 tablespoon chopped pecans or almonds 1 teaspoon vanilla whey protein powder 1 teaspoon ground flaxseed 1/2 banana, sliced 1 tablespoon plain yogurt 1. 2. 3. In microwave-safe bowl, mix egg well, then add next 6 ingredients and nuke for 2 minutes. Remove, let cool for a minute or two. Top with sliced banana and yogurt.

Pita Pizza 1/4 c marinara sauce 1 small (4¶¶) whole-wheat pita 2 slices deli turkey, chopped 1 Tbsp chopped onions 2 Tbsp part-skim mozzarella 1. 2. Spread the sauce evenly over the pita, and top with the other ingredients. Bake for 4 to 6 minutes in an oven preheated to 475°F.

Burritos (Makes 4 servings) 1 pound ground beef 1 red bell pepper, sliced 1 package taco seasoning Whole-grain tortillas 2 cups shredded Monterey Jack or Cheddar cheese 2 cups shredded romaine lettuce 2 cups diced tomatoes Salsa 1 tsp. olive oil 1. Cook the beef in a large sauté pan over medium-high heat until browned. Add the red pepper and continue to cook, stirring, until softened slightly. Add the taco seasoning and water, stir, and simmer for 10 minutes, until the pepper slices are al dente. Place a tortilla on a flat surface. Spoon 2 scoops of the beef mixture on the bottom one-third of the tortilla. Layer on cheese, lettuce, tomatoes, and salsa, being careful not to overload the tortilla. Fold the left and the right sides of the tortilla inward 1 inch, and then, starting from the bottom, roll up the tortilla until the seam is down. Repeat to make additional burritos. Using a napkin of a paper towel, rub the olive oil on the bottom of a sauté pan. Heat on medium-high until hot but not smoking. Place the burritos, in batches if necessary, in the pan and cook for 3 to 4 minutes. Flip and cook on the other side for 3 to 4 minutes longer, until heated through and browned.

2.

3.

Week 8 Shopping List
Many of the items on this list are repeated from previous weeks. Check the amount to be used (in parentheses) to see if you¶ll need more. BAKERY: 1 loaf whole-grain bread (8 slices will be used) 1 package MexAmerican 100 percent Whole Wheat Flour Tortillas (4 will be used) 1 package whole wheat hamburger buns (4 will be used) DAIRY: 1 package 2 percent milk string cheese (2 will be used) 4 Stonyfield fruit-flavored yogurt cups 6 Laughing Cow Mini Babybel Original individual cheeses 1 package reduced-fat Mexican or taco-blend shredded cheese 1 package grated parmesan cheese (1/4 cup will be used) 1 package Sargento Deli Style sliced cheese (2 slices will be used) MEAT/FISH: 1 dozen eggs (11 will be used) 2 medium sirloin steaks 4 thin-cut pork chops 1 package pre-sliced turkey (8 slices will be used) 4 medium boneless skinless chicken breasts 12 chicken thighs 12 boneless chicken tenderloins 1 pound lean ground beef 2 slices turkey bacon 1 package roasted turkey breast (2 oz. will be used) FREEZER AISLE: 1 package frozen mixed berries (2 cups will be used) 1 package frozen snow peas CONDIMENTS/SAUCES: 1 16 oz. bottle olive oil 1 bottle fat-free Italian dressing 1 bottle vinaigrette salad dressing 1 bottle low-sodium Worcestershire sauce 1 bottle barbecue sauce 1 bottle hot sauce 1 jar organic honey 1 jar light mayonnaise 1 bottle low sodium soy sauce 1 bottle peanut oil (optional; olive oil may be used to replace) SNACKS AND SWEETS: 1 package Smart Balance Light Butter popcorn (4 bags will be used) 1 pound raw almonds (about 40 almonds will be used) 1 Chocolove Strong Dark Chocolate bar (2 squares will be used) 1 one-pound package raisins (50 raisins²a normal handful²will be used) 1 Larabar Apple Pie Bar 1 package Bridgford beef jerky

CANNED/JARRED FOODS: 1 jar Crazy Richard¶s Natural Peanut Butter 1 package all-natural applesauce (1 individual cup will be used) 1 jar St. Dalfour¶s 100 percent natural fruit spread 1 carton Swanson chicken stock (1 serving will be used) 1 can Mexican-style stewed tomatoes 1 3 oz. can peas 2 3 oz. cans corn 1 can chunk light tuna 1 jar Lucini Rustic Minestrone 1 package whey protein powder (optional) PASTAS, GRAINS AND CEREALS: 1 can/carton Quick Quaker Oats (3.75 cups will be used) 1 box instant brown rice (2 cups will be used) 1 box ground flaxseed (optional) BEVERAGES: 1 16 oz. bottle orange juice 3 8 oz. packages chocolate milk 1 pint skim milk PRODUCE: 8 bananas 5 apples 1 avocado 2 small zucchinis 1 package baby carrots 5 cloves garlic (less than 1 head) 3 baking potatoes 2 heads broccoli 1 large package green beans (40 beans will be used) 2 packages pre-sliced white mushrooms 1 orange 4 small onions 1 bunch scallions 2 large tomatoes 1 sweet potato 1 head romaine lettuce 1 green bell pepper 1 jalapeño pepper 1 bunch carrots 1 bunch asparagus spears SPICES: 1 package fresh ginger 1 package dried cilantro 1 package dried thyme 1 package paprika 1 package red pepper flakes Salt Black pepper

Week 8
Sunday:
8 a.m. 20 oz. water Loaded Vegetable Omelet Black coffee (optional) 10:30 a.m. 1 Stonyfield yogurt 1 medium banana Noon Ultimate Burger (leftovers from Saturday dinner) 3 oz. can corn 3 p.m. 2 Laughing Cow Mini Babybel Original individual cheeses 1 medium apple 7 p.m. Spicy Chicken Stir-fry 9 p.m. Smart Balance Light Butter Popcorn

Today's Recipes Loaded Vegetable Omelet 3 eggs, well beaten 2 tablespoons chopped green bell pepper 2 tablespoons chopped tomato, seeded 2 tablespoons pre-sliced mushrooms Salt and pepper to taste 1. 2. 3. 4. Heat a large skillet coated with olive oil cooking spray over medium heat. Add the eggs, allowing them to cover the bottom of the pan. Cook for 3 minutes, or until the bottom begins to set. When nearly cooked, top one half of the omelet with the bell peppers, tomato, mushrooms, zucchini, salt, and black pepper. 5. Carefully fold the remaining half over the filling and cook for 2 minutes, or until cooked through. Spicy Chicken Stir-Fry (Makes 2 servings) 2 tsp peanut oil 1/4 tsp red-pepper flakes 2 thin-cut, boneless, skinless chicken breasts, cut into bite-size pieces or strips 1/3 cup asparagus tips 1/3 cup thinly sliced carrots 1/4 medium onion, cut into bite-size pieces or strips 1/3 cup frozen snow peas 2 Tbsp sliced almonds 2 tsp reduced-sodium soy sauce 1. Combine the peanut oil and red-pepper flakes in a medium-hot skillet. 2. Add the chicken and cook for 2 to 3 minutes, stirring frequently. 3. Add the remaining ingredients and cook for another 2 to 3 minutes, still stirring often. Serve over brown rice.

Monday:
8 a.m. 20 oz. water One-Minute PB Banana Oatmeal Black coffee (optional) Today's Recipes One-Minute PB Banana Oatmeal 1 cup Quaker One-Minute Oats 1 banana, sliced 1 tbsp all-natural peanut butter 1 cup water 1. 2. Mix all ingredients in a bowl. Microwave on high for 1 minute. 10:30 a.m. 1 medium apple 1 2% Milk String Cheese Noon TunaGuac Sandwich 15 Baby-cut carrots 3 p.m. Smart Balance Light Butter Popcorn 7 p.m. Maple Mustard Pork Chops (1 serving) 1 cup applesauce Steamed Broccoli

TunaGuac Sandwich 2 slices whole grain bread 1 can chunk light tuna, drained 1/3 fresh avocado Salt and pepper to tast 1. 2. Mix tuna, avocado, salt and pepper. Spread on bread.

Spicy Pork Stir-Fry (Makes 2 servings) 4 tsp peanut oil 1/2 tsp red-pepper flakes 4 thin-cut pork chops, cut into bite-sized pieces or strips (10 oz total) 2 small zucchinis, cut into bite-sized pieces or strips 2/3 medium onion, cut into bite-sized pieces or strips 2/3 cup carrot strips 2 cloves garlic, crushed 4 tsp reduced-sodium soy sauce 1. Heat the oil and pepper flakes in a skillet over medium-high heat. Add the pork and cook for 2 to 3 minutes, stirring frequently. Add the remaining ingredients and cook 2 to 3 minutes longer, stirring frequently.

Brown Rice Pilaf (Makes 2 servings) 1 teaspoon peanut oil 1/2 small onion, minced 1 clove garlic, minced 1/2 tablespoon peeled and grated fresh ginger 1/2 jalapeño pepper (seeds removed), minced 1 cup brown rice, cooked according to package directions 1 tablespoon sliced almonds 1/4 cup sliced scallions 1.
2.

Heat the oil in a nonstick sauté pan over medium heat. Add the onion, garlic, ginger, and pepper, and sauté until the onion is translucent, about 3 to 5 minutes. 3. Add the rice, almonds, and scallions. Cook and stir 1 to 2 minutes longer.

Tuesday:
8 a.m. 20 oz. water 3 Scrambled Eggs 8 ounces orange juice Black coffee (optional) Today's Recipes 3 Scrambled Eggs 3 eggs 1 tsp Pam cooking spray 1. 2. 3. Crack eggs into bowl. Whisk eggs to break yolks. Spray Pam on hot pan. Add eggs. Cook and scramble until firm. 10:30 a.m. 1 Stonyfield yogurt 1 medium banana Noon 2 Power-Packed PBJs 1 medium apple 3 p.m. 25 raw almonds 1 medium banana 7 p.m. Seared Sirloin with Shrooms (1 serving) Microwave Baked Potato 20 Green Beans 9 p.m. Smart Balance Light Butter Popcorn 1 square dark chocolate

Power-Packed PBJ 1 tablespoon 100% whole fruit preserves 2 slices whole grain bread, toasted 1 tablespoon all-natural peanut butter 1. 2. 3. Spread the preserves on one of the toast slices. Spread the peanut butter on the other toast slice. Slap the two sandwich halves together.

Seared Sirloin with Shrooms (Makes 2 servings) 2 sirloin steaks, 6 oz each 1/4 c chicken stock 1/2 c sliced mushrooms 1 tsp olive oil Plus: Salt and pepper; 1/4 tsp dried thyme; 1 clove garlic, crushed 1. 2. 3. Sear the steaks in a skillet on medium high (about 2 to 3 minutes per side), seasoning each side with a pinch of salt and pepper as the other side cooks. Remove the steaks from the skillet, and reduce the heat to medium. Put the olive oil, thyme, and garlic in the skillet, stirring frequently and scraping with a spoon to release the brown bits left behind by the meat (about 30 seconds). Add the stock and mushrooms, stirring often until the mushrooms soften (about 3 minutes).

Side: Microwave Baked Potato 1 large baking potato Salt and pepper to taste 1. 2. 3. 4. Prick the potato all over with a fork. Microwave on full power for 5 minutes. Turn the potato over, and microwave for 5 minutes more. Cut in half, length-wise, and season with salt and pepper.

Side: Green Beans 20 green beans, ends trimmed Salt and pepper to taste 1. 2. 3. Add a handful of salt to a small saucepan of water. Bring the water to a gentle boil. Add beans and cook for 5-7 minutes uncovered, to desired doneness.

Wednesday:
8 a.m. 20 oz. water PB/Banana Wrap 8 oz. chocolate milk 10:30 a.m. 1 medium orange 2 Laughing Cow Mini Babybel Original individual cheeses Noon GobbleGuac Sandwich 15 Baby-cut carrots 3 p.m. 8 oz. chocolate milk 7 p.m. Chicken Tex-Mex Steamed Broccoli

Today's Recipes PB/Banana Wrap 1 tbsp all-natural peanut butter 1 banana, sliced 1 whole wheat flour tortilla 1. Mix banana and peanut butter in tortilla.

GobbleGuac Sandwich 2 slices whole grain bread 4 slices pre-sliced turkey 1/3 fresh avocado Salt and pepper to taste 1. 2. 3. Mix avocado, salt and pepper. Add turkey to bread. Spread mixture on turkey.

Chicken Tex-Mex (Makes 4 servings) 4 boneless, skinless chicken breast halves 1/2 cup fat-free Italian dressing 1 can (16 ounces) Mexican-style stewed tomatoes 2 cloves garlic, minced 2 jalapeño chile peppers, minced 1/4 teaspoon dried cilantro 1/4 cup (1 ounces) freshly grated Parmesan cheese or shredded reduced-fat Monterey Jack cheese 1 cup brown rice 1. 2. 3. 4. Place the chicken in a 13´ x 9´ baking dish. Pierce in several places with a fork. Pour the dressing over the top, turning to coat both sides. Cover and refrigerate for at least 15 minutes. Meanwhile, preheat the oven to 400°F. In a medium saucepan over medium heat, combine the tomatoes (with juice), garlic, peppers, and cilantro. Simmer for 20 minutes. Reserve 1/4 cup of the tomato mixture. Pour the remaining tomato mixture over the chicken. Bake the chicken for 40 minutes, or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear. Sprinkle with the cheese. Meanwhile, prepare the rice according to package directions. Stir in the reserved 1/4 cup tomato mixture. Serve with the chicken.

Side: Steamed Broccoli 1 head broccoli Salt and pepper to taste 1. 2. 3.
4.

Break broccoli head into bite-sized florets. Boil an inch of water in a saucepan. Add the broccoli to the boiling water. Cover and reduce heat to medium. Cook for 6-7 minutes, until florets are easily pierced with a fork. Drain and season with salt and pepper.

Thursday:
8 a.m. 20 oz. water OneMinute Cheesy Mushroom Scramble 8 oz. orange juice Black coffee (optional) Today's Recipes One-Minute Cheesy Mushroom Scramble 3 eggs ½ c pre-sliced mushrooms 1 ounce 2% shredded mozzarella 1 tsp Pam cooking spray 1. 2. 3. 4. Crack eggs into bowl. Whisk eggs to break yolks. Add mushrooms and cheese. Spray Pam on hot pan. Add eggs. Cook and scramble until firm. 10:30 a.m. 50 Raisins 1 Stonyfield yogurt Noon Turkey Wrap with 1 slice cheese 1 medium banana 3 p.m. 1 Larabar Apple Pie Bar 8 oz. chocolate milk 7 p.m. Barbecue Chicken 3 oz. can peas Microwave Baked Potato

Turkey Wrap 1 whole wheat flour tortilla 4 slices pre-sliced turkey 1 slice Sargento deli style cheese Mustard to taste Combine ingredients in wrap. Barbecue Chicken (Makes 6 servings) 1/4 cup low-fat vinaigrette dressing, such as sun-dried tomato 2 tablespoons Worcestershire sauce 2 tablespoons spicy barbecue sauce 12 skinless, boneless chicken thighs, trimmed of visible fat (about 3 pounds) 1. In a small bowl, combine the dressing, Worcestershire sauce, and barbecue sauce. Place the chicken in a large, shallow dish and pour the marinade on top, turning to coat. Cover and refrigerate for up to 24 hours. 2. Preheat the grill to high. Grill the chicken pieces, turning often, for 20 to 25 minutes, or until a thermometer inserted in the thickest portion registers 170°F, the juices run clear, and the chicken is golden on all sides. Side: Microwave Baked Potato 1 large baking potato Salt and pepper to taste 1. Prick the potato all over with a fork. 2. Microwave on full power for 5 minutes. 3. Turn the potato over, and microwave for 5 minutes more. 4. Cut in half, length-wise, and season with salt and pepper.

Friday:
8 a.m. 20 oz. water One-Minute PB Berries Oatmeal Black coffee (optional) Today's Recipes One-Minute PB Berries Oatmeal 1 cup Quaker One-Minute Oats 1/2 cup frozen mixed berries 1 tbsp all-natural peanut butter 1 cup water 1. Mix all ingredients in a bowl. 2. 2. Microwave on high for 1 minute. PB Wrap (Source: Original) 1 tbsp all-natural peanut butter 1 whole wheat flour tortilla Spread peanut butter in tortilla. Boneless Wings (Makes 2 servings) 3 tsp honey 3 Tbsp hot sauce 2 Tbsp low-sodium Worcestershire sauce 1/2 tsp minced garlic 1/2 tsp paprika 12 chicken tenders 1. Preheat a nonstick skillet on medium-high. 2. Stir together the honey, hot sauce, Worcestershire sauce, garlic, and paprika in a small bowl. Microwave for 10 seconds, stirring if the honey clumps. 3. Place the chicken and half of the spice mixture in a large Ziploc bag and shake until coated. 4. Pour the coated tenders into the skillet and cook for 1 to 2 minutes per side. 5. Toss with the remaining spice mixture to coat them. 6. Eat with celery sticks, baby carrots, and 4 Tbsp (2 Tbsp per serving) of a good, chunky blue cheese dressing that¶s reasonably low in fat, such as Ken¶s Steak House Lite. Side: Microwave Baked Potato 1 large baking potato Salt and pepper to taste 1. 2. 3. 4. Prick the potato all over with a fork. Microwave on full power for 5 minutes. Turn the potato over, and microwave for 5 minutes more. Cut in half, length-wise, and season with salt and pepper. 10:30 a.m. 1 medium apple 1 2% Milk String Cheese Noon PB Wrap 1 serving Bridgford Beef Jerky 3 p.m. Smart Balance Light Butter Popcorn 1 square dark chocolate 7 p.m. Boneless Wings Microwave Baked Potato 3 oz. can corn

Saturday:
8 a.m. 20 oz. water Ultimate Power Breakfast Black coffee (optional) Today's Recipes Ultimate Power Breakfast 1 egg 1 cup low-fat milk 3/4 cup oatmeal 1/2 cup mixed berries 1 tablespoon chopped pecans or almonds 1 teaspoon vanilla whey protein powder 1 teaspoon ground flaxseed 1/2 banana, sliced 1 tablespoon plain yogurt 1. 2. 3. In microwave-safe bowl, mix egg well, then add next 6 ingredients and nuke for 2 minutes. Remove, let cool for a minute or two. Top with sliced banana and yogurt. 10:30 a.m. 1 Tbsp peanut butter 1 medium banana Noon Belly Off! BLT Lucini Rustic Italian Minestrone 3 p.m. 1 medium apple 2 Laughing Cow Mini Babybel Original individual cheeses 7 p.m. Ultimate Burger Microwave Baked Sweet Potato 20 green beans

Belly Off! BLT 3/4 tablespoon light mayonnaise 1 whole wheat tortilla 2 slices turkey bacon, cooked 2 ounces roasted turkey breast, diced 2 slices tomatoes 2 leaves lettuce 1. 2. 3. Smear the mayo on the tortilla. Line the middle of the tortilla with the bacon and top with turkey breast, tomato, and lettuce. Roll tightly into a tube.

The Ultimate Burger (Makes 4 servings) 1 egg 1 lb lean ground beef 1 c oats 1 c diced onion 1 c chopped spinach 2 Tbsp reduced-fat shredded Mexican-blend cheese 4 whole-grain buns Salt and pepper to taste 1. 2. 3. 4. In a large bowl, whisk the egg. Add everything else and mix²your hands are the best tool²until well blended. Form the meat into four patties. Place the burgers on a grill pan or nonstick skillet that¶s heated over medium high. Cook for 6 minutes per side or to the desired level of doneness. (Wrap any extra burgers in plastic and freeze them for later.)

Side: Baked Sweet Potato 1 large sweet potato Salt and pepper to taste 1. 2. 3. 4. Prick the potato all over with a fork. Microwave on full power for 5 minutes. Turn the potato over, and microwave for 5 minutes more, or until soft. Cut in half, length-wise, and season with salt and pepper.

Eating Out? Choose healthy meal options from these national restaurants:

Arby¶s Atlanta Bread Company Baja Fish Bob Evans : Breakfast Carls Jr. Chevy¶s Fresh Mex Chick-fil-A Chipotle Cosi Einstein Brothers: Lunch/dinner Five Guys

Hardee¶s : Lunch/Dinner In-n-Out Burger Jack in the Box : Breakfast/Lunch/Dinner Jimmy John¶s KFC Long John Silver¶s Manchu Wok McDonald¶s : Breakfast McDonald¶s : Lunch/Dinner On The Border Outback Steakhouse

P. F. Chang¶s Panda Express Popeye¶s Quizno¶s Red Lobster Ruby Tuesday¶s Schlotzsky¶s Sonic Starbucks Taco Bell Wendy¶s

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Roast Chicken Cordon Bleu Sandwich
Calories: 490 Fat: 21 g Saturated Fat: 5 g Sodium: 1600 mg Protein: 35 g

Turkey on Nine Grain
Calories: 370 Fat: 6 g Saturated Fat: 2 g Sodium: 1240 mg Protein: 29 g

Two (2) Grilled Mahi Mahi Tacos
Calories: 460 Fat: 18 g Saturated Fat: 3 g Sodium: 600 mg Protein: 24 g Or this:

Two (2) Original Baja Carnitas Tacos
Calories: 440 Fat: 14 g Saturated Fat: 4 g Sodium: 560 mg Protein: 20 g

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5 Scrambled Egg Lites with 2 Slices Bacon and Fresh Fruit Dish
Calories: 281 Fat: 8 g Saturated Fat: 4 g Sodium: 715 mg Protein: 33 g

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Charbroiled BBQ Chicken Sandwich
Calories: 380 Fat: 7 g Saturated Fat: 1.5 g Sodium: 1070 mg Protein: 30 g

Sante Fe Chopped Salad
Calories: 670 Fat: 39 g Saturated Fat: 16 g Sodium: 1820 mg Protein: 52 g

5 Scrambled Egg Lites with 2 Slices Bacon and Fruit Cup (instead of Fresh Fruit Dish)
Calories: 371 Fat: 9 g Saturated Fat: 4 g Sodium: 716 mg Protein: 33 g

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Southwest Chargrilled Salad with Fat-Free Honey Mustard Dressing
Calories: 300 Fat: 9 g Saturated Fat: 4 g Sodium: 1040 mg Protein: 26g Or this:

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Chicken Burrito Bowl
Calories: 480 Fat: 15.5 g Saturated Fat: 5 g Sodium: 1040 mg Protein: 39

Turkey Light Sandwich
Calories: 390 Fat: 5 g Saturated Fat: 1 g Sodium: 526 mg Protein: 26 g

Chargrilled Chicken Sandwich
Calories: 300 Fat: 3.5 g Saturated Fat: 1 g Sodium: 1120 mg Protein: 29 g Or this:

Nuggets (8-Pack) with Barbecue Sauce
Calories: 315 Fat: 12 g Saturated Fat: 2.5 g Sodium: 1170 mg Protein: 28g

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Albacore Tuna Salad Sandwich
Calories: 390 Fat: 12 g Saturated Fat: 2 g Sodium: 710 mg Protein: 30 g

Little Bacon Burger With Lettuce Tomato and Mustard
Calories: 573 Fat: 33 g Saturated Fat: 14.5 g Sodium: 646 mg Protein: 27 g

Charbroiled BBQ Chicken Sandwich
Calories: 4005 Fat: 6 g Saturated Fat: 1 g Sodium: 1370 mg Protein: 27 g Order this:

1/3-lb. Low-Carb Thickburger
Calories: 420 Fat: 32 g Saturated Fat: 12 g Sodium: 1010 mg Protein: 30 g

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Double-Double Hamburger With Onion, Protein-Style
Calories: 520 Fat: 39 g Saturated Fat: 17 g Sodium: 1160 mg Protein: 33 g

Breakfast Jack
Calories: 283 Fat: 11 g Saturated Fat: 4 g Sodium: 780 mg Protein: 16 g Order this:

Turkey Breast Slim Sub
Calories: 401 Fat: .5 g Saturated Fat: 0 g Sodium: 1075 mg Protein: 27 g Order this:

Chicken Fajita Pita
Calories: 326 Fat: 10 g Saturated Fat: 6 g Sodium: 987 mg Protein: 23 g Or this:

Totally Tuna Sub
Calories: 648 Fat: 31 g Saturated Fat: 4 g Sodium: 1592 mg Protein: 33 g Order this:

Hamburger Deluxe with Ketchup and Mustard (hold the Mayo-Onion Sauce)
Calories: 294 Fat: 11 g Saturated Fat: 4 g Trans Fat: 1 g Sodium: 494 mg Protein: 14 g

Vegetarian Sub with avocado spread, cucumber, lettuce, tomatoes, alfalfa sprouts
Calories: 285 Fat: 1 g Saturated Fat: 0 g Sodium: 499 mg Protein: 12 g

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Two (2) Honey BBQ KFC Snackers
Calories: 420 Fat: 6 g Saturated Fat: 2 g Sodium: 940 mg Protein: 26 g

Chicken Sandwich
Calories: 440 Fat: 30 g Saturated Fat: 6 g Sodium: 1350 mg Protein: 22 g

Sweet and Sour Chicken Tenders with Mixed Vegetables
Calories: 470 Fat: 28 g Saturated Fat: 4.5 g Sodium: 680 mg Protein: 30 g

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Egg McMuffin
Calories: 300 Fat: 12 g Saturated Fat: 5 g Sodium: 820 mg Protein: 18 g Order this:

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Chicken Salsa Fresca
Calories: 520 Fat: 9 g Saturated Fat: 3 g Sodium: 2410 mg Protein: 50 g

Steak: Victoria's Filet Tenderloin (6 oz.)
Calories: 518 Fat: 42 g Saturated Fat: 19 g Sodium: 551 mg Protein: 34 g

Quarter Pounder (no cheese)
Calories: 410 Fat: 19 g Saturated Fat: 7 g Trans Fat: 1 g Sodium: 730 mg Protein: 24 g Or this:

Six-piece Chicken McNuggets
Calories: 280 Fat: 17 g Saturated Fat: 3 g Sodium: 600 mg Protein: 14 g

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Seared Ahi Tuna and Sichuan-Style Asparagus
Calories: 470 Fat: 31 g Saturated Fat: 5.5 g Sodium: 2815 mg Protein: 24.5

Broccoli Beef & Mushroom Chicken with a Side of Mixed Vegetables
Calories: 420 Fat: 17.5 g Saturated Fat: 4 g Sodium: 2050 mg Protein: 31 g

Spicy Chicken Breast, Thigh, Leg, and Wing (skinless, breading removed); with Mashed Potatoes and Gravy
Calories: 410 Fat: 12.5 g Saturated Fat: 5 g Sodium: 1380 mg Protein: 55 g

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Small Honey Bourbon Chicken
Calories: 315 Fat: 4.5 g Saturated Fat: 1.5 g Sodium: 860 mg Protein: 16 g

Garlic Grilled Jumbo Shrimp with Lemon Juice and a Baked Potato with Pico de Gallo
Calories: 600 Fat: 10 g Saturated Fat: 2 g Sodium: 3050 Or this:

Seven-ounce Top Sirloin with Fesh Grilled Green Beans and Sauteed Baby Portabella Mushrooms
Calories: 534 Fat: 28 g Soduim: 2203 mg Protein: 36 g Or this:

Live Maine Lobster with Cheddar Bay Biscuit and cup of New England Clam Chowder
Calories: 610 Fat: 26.5 g Saturated Fat: 12.5 g Sodium: 1870 mg Protein: 41 g

Four (4) Asian Dumplings
Calories: 456 Fat: 20 g Sodium: 1180 mg

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Homestyle Tuna Wrap
Calories: 457 Fat: 17 g Saturated Fat: 4 g Sodium: 1320 mg Protein: 23 g

Grilled Chicken Wrap
Calories: 390 Fat: 14 g Saturated Fat: 3.5 g Sodium: 1420 mg Protein: 28 g

Grande Sugar-Free Nonfat Vanilla Latte
Calories: 130 Fat: 0 g Saturated Fat: 0 g Sodium: 170 mg Protien: 12 g

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Two (2) Grilled Steak Soft Tacos, Fresco Style
Calories: 320 Fat: 9 g Saturated Fat: 3 g Sodium: 1100 mg Or this:

Small Chili and Five-Piece Crispy Chicken Nuggets
Calories: 450 Fat: 21 g Saturated Fat: 6 g Sodium: 1300 mg Order this:

Two (2) Chicken Soft Tacos
Calories: 380 Fat: 12 g Saturated Fat: 4 g Sodium: 1200 mg

Single with Everything, but Cheese and Mayonnaise
Calories: 430 Fat: 18 g Saturated Fat: 7 g Trans Fat: 1 g Sodium: 820 mg

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