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50985090 Belly Off Diet

50985090 Belly Off Diet

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Published by: 'Macho CarTown on Apr 29, 2011
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06/09/2014

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Sections

  • Week 1 Shopping List
  • Week 1
  • Week 2 Shopping List
  • Week 2
  • Week 3 Shopping List
  • Week 3
  • Week 5 Shopping List
  • Week 6 Shopping List
  • Week 7 Shopping List
  • Week 8 Shopping List

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

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

stirring often until the mushrooms soften (about 3 minutes). Remove the steaks from the skillet. and garlic in the skillet. 1 Stonyfield yogurt 1 medium banana Noon 2 Power-Packed PBJs 1 medium apple 3 p. 2. Smart Balance Light Butter Popcorn 1 square dark chocolate Power-Packed PBJ 1 tablespoon 100% whole fruit preserves 2 slices whole grain bread. 10:30 a. 25 raw almonds 1 medium banana 7 p.m. Spray Pam on hot pan. 1/4 tsp dried thyme. 2. 2. 6 oz each 1/4 c chicken stock 1/2 c sliced mushrooms 1 tsp olive oil Plus: Salt and pepper. to desired doneness. Prick the potato all over with a fork. and microwave for 5 minutes more. Turn the potato over. 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. 3. 3. Microwave on full power for 5 minutes. Put the olive oil. Crack eggs into bowl. Whisk eggs to break yolks. Spread the peanut butter on the other toast Seared Sirloin with Shrooms (Makes 2 servings) 2 sirloin steaks.Tuesday: 8 a. Bring the water to a gentle boil. 20 oz. Add beans and cook for 5-7 minutes uncovered. . Side: Green Beans 20 green beans.m. thyme. and reduce the heat to medium. Add the stock and mushrooms. ends trimmed Salt and pepper to taste 1. crushed 1. 1 clove garlic.m.m.m. Add a handful of salt to a small saucepan of water. Seared Sirloin with Shrooms (1 serving) Microwave Baked Potato 20 Green Beans 9 p. seasoning each side with a pinch of salt and pepper as the other side cooks. stirring frequently and scraping with a spoon to release the brown bits left behind by the meat (about 30 seconds). Add eggs. 3. toasted 1 tablespoon all-natural peanut butter 1. 3. Cook and scramble until firm. Side: Microwave Baked Potato 1 large baking potato Salt and pepper to taste 1. Sear the steaks in a skillet on medium high (about 2 to 3 minutes per side). 2. 2. Spread the preserves on one of the toast slices.

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

In a small bowl. and barbecue sauce. 3. Cut in half. water One-Minute Cheesy Mushroom Scramble 8 oz. 4. or until a thermometer inserted in the thickest portion registers 170°F. 1 Larabar Apple Pie Bar 8 oz. length-wise. turning often. Turn the potato over. 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. Grill the chicken pieces. Place the chicken in a large. 2. Microwave on full power for 5 minutes. Prick the potato all over with a fork.m.m. 3. the juices run clear. and microwave for 5 minutes more. Whisk eggs to break yolks.Thursday: 8 a. Add eggs. 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.m. Worcestershire sauce. shallow dish and pour the marinade on top. and the chicken is golden on all sides. chocolate milk 7 p. . such as sun-dried tomato 2 tablespoons Worcestershire sauce 2 tablespoons spicy barbecue sauce 12 skinless. trimmed of visible fat (about 3 pounds) 1. for 20 to 25 minutes. combine the dressing. 2. Add mushrooms and cheese.m. 4. Spray Pam on hot pan. 20 grapes 2 Laughing Cow Mini Babybel Original individual cheese Noon Turkey Wrap with 1 slice cheese 1 medium banana 3 p. and season with salt and pepper. Cover and refrigerate for up to 24 hours. Cook and scramble until firm 10:30 a. Barbecue Chicken 3 oz. boneless chicken thighs. turning to coat. Preheat the grill to high. 20 oz. Crack eggs into bowl. Side: Microwave Baked Potato 1 large baking potato Salt and pepper to taste 1. Barbecue Chicken (Makes 6 servings) 1/4 cup low-fat vinaigrette dressing. 2.

m. 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. 1 medium apple 1 2% Milk String Cheese Noon PB Wrap 1 serving Bridgford Beef Jerky 3 p. PB Wrap 1 tbsp all-natural peanut butter 1 whole wheat flour tortilla 1. 2. Go out to dinner (Choose a meal from more than 70 restaurants) .m.Friday: 8 a. Smart Balance Light Butter Popcorn 1 square dark chocolate 7 p. 10:30 a. Mix all ingredients in a bowl.m. Microwave on high for 1 minute.m. Spread peanut butter in tortilla. 20 oz.

1medium apple 2 Laughing Cow Mini Babybel Original individual cheeses 7 p.Saturday: 8 a. Pour the remaining tomato mixture over the chicken. 3. turning to coat both sides. then add next 6 ingredients and nuke for 2 minutes. Add the broccoli to the boiling water. and cilantro. preheat the oven to 400°F. Serve with the chicken. In a medium saucepan over medium heat. prepare the rice according to package directions. or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear. Spread peanut butter in tortilla. let cool for a minute or two. combine the tomatoes (with juice). sliced 1 tablespoon plain yogurt 1.m.m. peppers. . minced 2 jalapeno chile peppers. Simmer for 20 minutes. Cover and refrigerate for at least 15 minutes. 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. Meanwhile.m. skinless chicken breast halves 1/2 cup fat-free Italian dressing 1 can (16 ounces) Mexican-style stewed tomatoes 2 cloves garlic. garlic. 1 Tbsp peanut butter 1 medium banana Noon PB Wrap 1serving Bridgford Beef Jerky 3 p. Remove. Pierce in several places with a fork. 4. 2. Meanwhile. 20 oz. Top with sliced banana and yogurt. Stir in the reserved 1/4 cup tomato mixture. 3. Drain and season with salt and pepper. 10:30 a. Side: Steamed Broccoli 1 head broccoli Salt and pepper to taste 1. 3. Cook for 6-7 minutes. Reserve 1/4 cup of the tomato mixture. 4. Chicken Tex-Mex Steamed Broccoli PB Wrap 1 tbsp all-natural peanut butter 1 whole wheat flour tortilla 1. Bake the chicken for 40 minutes. 2. 2. Cover and reduce heat to medium. Sprinkle with the cheese. Boil an inch of water in a saucepan. In microwave-safe bowl. Pour the dressing over the top. until florets are easily pierced with a fork. Break broccoli head into bite-sized florets. mix egg well. Chicken Tex-Mex (Makes 4 servings) 4 boneless.m. 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.

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. If you¶ve got leftovers.Week 2 Shopping List Many of the items on this list are repeated from Week 1. 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) . check the amount to be used (in parentheses) to see if you¶ll need more.

can peas 3 3 oz.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. cans corn 2 cans chunk light tuna 1 package whey protein powder (optional) PASTAS. Dalfour¶s 100 percent natural fruit spread 1 carton Swanson chicken stock (1 serving will be used) 1 15-ounce can pinto beans. 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 . bottle orange juice 3 8 oz. rinsed and drained 2 cans (14-ounce) diced tomatoes with chiles 1 3 oz. 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.

10:30 a. mushrooms. Heat on medium-high until hot but not smoking. Cook for 3 minutes. tomatoes. rub the olive oil on the bottom of a sauté pan. until heated through and browned. Place cheese slices on top. olive oil 1. Layer on cheese. tomato. stirring. 1 Stonyfield yogurt 1 medium banana Noon Belly Off! Tuna Melt 3 oz. Add to bread. Add the taco seasoning and water. Spoon 2 scoops of the beef mixture on the bottom one-third of the tortilla. starting from the bottom. drained 1 tsp light mayonnaise 2 slices Sargento deli style cheese 1. allowing them to cover the bottom of the pan. Using a napkin of a paper towel. Burritos 1/4 cup brown rice Belly Off! Tuna Melt 2 slices whole-grain bread 1 can chunk light tuna. can corn 3 p. Place the burritos. Burritos (Makes 4 servings) 1 pound ground beef 1 red bell pepper. or until cooked through. Flip and cook on the other side for 3 to 4 minutes longer. until the pepper slices are al dente. 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. well beaten 2 tablespoons chopped green bell pepper 2 tablespoons chopped tomato. water Loaded Vegetable Omelet Black coffee (optional) Today's Recipes Loaded Vegetable Omelet 3 eggs. Combine tuna and mayo. seeded 2 tablespoons pre-sliced mushrooms Salt and pepper to taste 1.m. Add the eggs. Heat a large skillet coated with olive oil cooking spray over medium heat. . Broil until cheese melts.Week 2 Sunday: 8 a. 3. and simmer for 10 minutes. Repeat to make additional burritos. When nearly cooked.m. Carefully fold the remaining half over the filling and cook for 2 minutes. Add the red pepper and continue to cook.m. and black pepper. in the pan and cook for 3 to 4 minutes. Fold the left and the right sides of the tortilla inward 1 inch. salt. lettuce. 2. zucchini. and then. roll up the tortilla until the seam is down.m. until softened slightly. stir. or until the bottom begins to set. Cook the beef in a large sauté pan over medium-high heat until browned. 2 Laughing Cow Mini Babybel Original individual cheeses 1 medium apple 7 p. being careful not to overload the tortilla. 20 oz. 3. top one half of the omelet with the bell peppers. and salsa. Place a tortilla on a flat surface. 3. 4. 2. in batches if necessary. 2. 5.

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

thyme. 2. toasted 1 tablespoon all-natural peanut butter 1. ends trimmed Salt and pepper to taste 1. and garlic in the skillet. Cook and scramble until firm. Add the stock and mushrooms. Sear the steaks in a skillet on medium high (about 2 to 3 minutes per side). 2. 1 clove garlic. Spread the preserves on one of the toast slices. and season with salt and pepper.Tuesday: 8 a.m. Spray Pam on hot pan. Add a handful of salt to a small saucepan of water. Whisk eggs to break yolks. . Smart Balance Light Butter Popcorn 1 square dark chocolate Power-Packed PBJ 1 tablespoon 100% whole fruit preserves 2 slices whole grain bread. and microwave for 5 minutes more. 6 oz each 1/4 c chicken stock 1/2 c sliced mushrooms 1 tsp olive oil Plus: Salt and pepper. 3. and reduce the heat to medium. seasoning each side with a pinch of salt and pepper as the other side cooks. crushed 1. Cut in half. Microwave on full power for 5 minutes. 25 raw almonds 1 medium banana 7 p. to desired doneness. 3. 1/4 tsp dried thyme. Crack eggs into bowl. 4. stirring frequently and scraping with a spoon to release the brown bits left behind by the meat (about 30 seconds). Side: Green Beans 20 green beans. Bring the water to a gentle boil.m. Side: Microwave Baked Potato 1 large baking potato Salt and pepper to taste 1. 10:30 a. Slap the two sandwich halves together. Prick the potato all over with a fork. Add beans and cook for 5-7 minutes uncovered. 2. 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.m. Remove the steaks from the skillet. 3. Put the olive oil. 3. 1 Stonyfield yogurt 1 medium banana Noon 2 Power-Packed PBJs 1 medium apple 3 p. Spread the peanut butter on the other toast slice.m. Seared Sirloin with Shrooms (1 serving) Microwave Baked Potato 20 Green Beans 9 p. Turn the potato over. Add eggs. Seared Sirloin with Shrooms (Makes 2 servings) 2 sirloin steaks. 2. 2. length-wise.m. stirring often until the mushrooms soften (about 3 minutes). 3. 20 oz.

Mix avocado.Wednesday: 8 a. Place chicken with marinade in a bowl. Spread mixture on turkey. chocolate milk 10:30 a. Cook for 6-7 minutes. 3. GobbleGuac Sandwich 2 slices whole grain bread 4 slices pre-sliced turkey 1/3 fresh avocado Salt and pepper to taste 1. Add turkey to bread. 3 clementines or 2 tangerines 2 Laughing Cow Mini Babybel Original individual cheeses Noon GobbleGuac Sandwich 15 Baby-cut carrots 3 p. Cover and reduce heat to medium. Let marinate for 10 minutes. Add the broccoli to the boiling water.m. 2. Bake chicken at 350 degrees until cooked through. .m. Drain and season with salt and pepper. can corn Today's Recipes PB/Banana Wrap 1 tbsp all-natural peanut butter 1 banana. Boil an inch of water in a saucepan. Break broccoli head into bite-sized florets. until florets are easily pierced with a fork. chocolate milk 7 p. Chicken with Jerk Marinade Steamed Broccoli 3 oz. 2. Side: Steamed Broccoli 1 head broccoli Salt and pepper to taste 1. salt and pepper. water PB/Banana Wrap 8 oz. sliced 1 whole wheat flour tortilla 1. Mix banana and peanut butter in tortilla. 3.m.m. 8 oz. Salt and pepper to taste. 3. 20 oz. 2. 4. 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.

tossing well to coat the shrimp. . Spray Pam on hot pan.m. 10:30 a. chocolate milk 7 p.m. Cook and scramble until firm. 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. 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. 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. Whisk eggs to break yolks. Add mushrooms and cheese. Remove and toss again. 3. Add eggs. Mix all the ingredients in a large microwavable bowl. 3.m. 1 Larabar Apple Pie Bar 8 oz. water One-Minute Cheesy Mushroom Scramble 8 oz. Nuke for 1 minute and 15 seconds more. 4. 2. 50 Raisins 1 Stonyfield yogurt Noon Turkey Wrap with 1 slice cheese 1 medium banana 3 p. Microwave for 1 minute. Crack eggs into bowl.Thursday: 8 a.m. 20 oz. crushed 1/2 tsp dried basil A splash or two of hot sauce 1. 2.

1 medium apple 1 2% Milk String Cheese Noon PB Wrap 1 serving Bridgford Beef Jerky 3 p. 3. Place the chicken in a large.m. 20 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. Preheat the grill to high. Smart Balance Light Butter Popcorn 1 square dark chocolate 7 p. trimmed of visible fat (about 3 pounds) 1. length-wise. 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. 4.Friday: 8 a. Cover and refrigerate for up to 24 hours. boneless chicken thighs. and season with salt and pepper. combine the dressing. . Prick the potato all over with a fork. Grill the chicken pieces. and the chicken is golden on all sides. 2.m. shallow dish and pour the marinade on top. Microwave on full power for 5 minutes.m.m. Cut in half. turning often. turning to coat. Barbecue Chicken Microwave Baked Potato 3 oz. such as sun-dried tomato 2 tablespoons Worcestershire sauce 2 tablespoons spicy barbecue sauce 12 skinless. the juices run clear. Side: Microwave Baked Potato 1 large baking potato Salt and pepper to taste 1. 2. In a small bowl. and microwave for 5 minutes more. 10:30 a. and barbecue sauce. Worcestershire sauce. Turn the potato over. or until a thermometer inserted in the thickest portion registers 170°F. Microwave on high for 1 minute. for 20 to 25 minutes.

m. When the oil begins to smoke. . sliced 1 tablespoon plain yogurt 1. 20 oz. 3.m. and toss well to completely coat everything Top with the cheese.m. let it rest for 3 to 5 minutes. and mushroom. and then slice it diagonally across the grain into thin strips. Preheat a grill pan on medium high. cut into eights 1/3 cup sliced onion 1 small clove garlic. 2. prepared according to the package directions. onion. Beef and Bleu Cheese Salad (Makes 2 servings) 9 oz flank steak Salt and pepper 2 plum tomatoes. and vinegar and cook for another 3 to 4 minutes. In microwave-safe bowl. 2. let cool for a minute or two. pepper flakes. pepper. water Ultimate Power Breakfast Black coffee (optional) 10:30 a. sliced 1 large Portobello mushroom cap. 3. 1 medium apple 2 Laughing Cow Mini Babybel Original individual cheeses 7 p. mix the tomatoes. then add next 6 ingredients and nuke for 2 minutes. onion and garlic. Remove the steak.m. 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. pour on the vinaigrette. Season with salt and pepper and serve with ½ cup soft polenta. Add the meat and lettuce. Top with sliced banana and yogurt. Remove.Saturday: 8 a. 4. Add the garlic. mix egg well. add the sausage. Heat a grill pan or cast-iron skillet over medium-high heat and add the olive oil. 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. chopped romaine lettuce 4 Tbsp low-fat balsamic vinaigrette 3 Tbsp crumbled blue cheese 1. moving the vegetables with a pair of tongs or a spatula so they cook evenly. sliced 1 medium red onion. 3. minced 1/2 tsp red pepper flakes 1 Tbsp balsamic vinegar salt and pepper to taste 1. Cook for 3 to 4 minutes. Season both sides of the steak with salt and pepper. and cook it about 6 minutes on each side. 1 Tbsp peanut butter 1 medium banana Noon Man Salad 15 Baby-cut carrots 3 p. sliced 2 cloves garlic. 2. until the vegetables and sausage are browned and the vinegar has been absorbed. crushed 5 cups. In a large bowl.

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. Dalfour¶s 100 percent natural fruit spread . 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.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.

2 cans Mexican-style stewed tomatoes 1 carton Swanson chicken stock (1 serving will be used) 1 3 oz. can peas 1 3 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 . 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. can corn 1 can chunk light tuna 1 package whey protein powder (optional) PASTAS. bottle orange juice 4 8 oz.

m. 3. salt. Prick the potato all over with a fork.) Rosemary Pork Tenderloin (Makes 4-6 servings) 1 pork tenderloin 2 tablespoons olive oil 2 tsp. rosemary. When nearly cooked. or until cooked through. 3. Cook for 3 minutes. for 40 or 45 minutes. (Wrap any extra burgers in plastic and freeze them for later. 2. zucchini. Add the eggs. and black pepper. . water Loaded Vegetable Omelet Black coffee (optional) 10:30 a. top one half of the omelet with the bell peppers. can corn 3 p. allowing them to cover the bottom of the pan. chopped garlic 1 tablespoon dried rosemary 1 tsp. and season with salt and pepper. and microwave for 5 minutes more. 1 Stonyfield yogurt 1 medium banana Noon Ultimate Burger 3 oz. Carefully fold the remaining half over the filling and cook for 2 minutes. Bake the tenderloin. Combine the olive oil. Cut in half. mustard. Cook for 6 minutes per side or to the desired level of doneness. 2. Turn the potato over. Rosemary Pork Tenderloin 1 cup applesauce Microwave Baked Sweet Potato Today's Recipes Loaded Vegetable Omelet 3 eggs. 4.m. In a large bowl. 4. Side: Baked Sweet Potato: 1 large sweet potato Salt and pepper to taste 1. 4. Form the meat into four patties. tomato. 2 Laughing Cow Mini Babybel Original individual cheeses 1 medium apple 7 p. 2. oregano. whisk the egg. Microwave on full power for 5 minutes. 3. or until soft. salt. uncovered. and pepper in a small bowl. Preheat oven to 375°F.Week 3 Sunday: 8 a. Place the tenderloin in a rectangular baking dish. Add everything else and mix²your hands are the best tool²until well blended. Slather the mixture on the pork using your hands or a basting brush. dried oregano Salt and fresh ground pepper to taste 1. Heat a large skillet coated with olive oil cooking spray over medium heat. Dijon mustard 1 tsp. or until the bottom begins to set. until the pork is not longer pink in the center. 20 oz. length-wise. seeded 2 tablespoons pre-sliced mushrooms Salt and pepper to taste 1. well beaten 2 tablespoons chopped green bell pepper 2 tablespoons chopped tomato. mushrooms. garlic.m. 2. Place the burgers on a grill pan or nonstick skillet that¶s heated over medium high. Cut into 1-inch slices to serve. 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. 5. 3.m.

Reserve 1/4 cup of the tomato mixture. 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. Cover and reduce heat to medium.Monday: 8 a. 3. Stir in the reserved 1/4 cup tomato mixture. Chicken Tex-Mex (Makes 4 servings) 1/2 cup fat-free Italian dressing 1 can (16 ounces) Mexican-style stewed tomatoes 2 cloves garlic. garlic.m. Spread on bread. Microwave on high for 1 minute. combine the tomatoes (with juice). prepare the rice according to package directions. Simmer for 20 minutes. 10:30 a. Serve with the chicken. preheat the oven to 400°F. Add the broccoli to the boiling water. 2. Pierce in several places with a fork.m. 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. Side: Steamed Broccoli 1 head broccoli Salt and pepper to taste 1. . In a medium saucepan over medium heat. Cook for 6-7 minutes. Mix tuna. Mix all ingredients in a bowl. Meanwhile. Drain and season with salt and pepper. and cilantro. Pour the dressing over the top. avocado. Chicken Tex-Mex Steamed Broccoli TunaGuac Sandwich 2 slices whole grain bread 1 can chunk light tuna. salt and pepper. Meanwhile. Bake the chicken for 40 minutes. 4. Pour the remaining tomato mixture over the chicken. peppers. 2. Sprinkle with the cheese. sliced 1 tbsp all-natural peanut butter 1 cup water 1. Smart Balance Light Butter Popcorn 7 p. 1 medium apple 1 2% Milk String Cheese Noon TunaGuac Sandwich 15 Baby-cut carrots 3 p. turning to coat both sides. Break broccoli head into bite-sized florets. 20 oz.m. 4. 2. 3. Boil an inch of water in a saucepan. until florets are easily pierced with a fork. Cover and refrigerate for at least 15 minutes. minced 2 jalapeno chile peppers. or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear. Place the chicken in a 13´ x 9´ baking dish. drained 1/3 fresh avocado Salt and pepper to taste 1.m. 2.

m. Add beans and cook for 5-7 minutes uncovered. stirring frequently and scraping with a spoon to release the brown bits left behind by the meat (about 30 seconds). and reduce the heat to medium. 3. Cut in half. 3. stirring often until the mushrooms soften (about 3 minutes). 2. 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. 20 oz. 10:30 a. crushed 1. 4. Side: Microwave Baked Potato 1 large baking potato Salt and pepper to taste 1. Prick the potato all over with a fork. Microwave on full power for 5 minutes. and season with salt and pepper.Tuesday: 8 a. Put the olive oil. ends trimmed Salt and pepper to taste 1. Seared Sirloin with Shrooms (1 serving) Microwave Baked Potato 20 Green Beans 9 p. 2. Spread the peanut butter on the other toast slice. 1 Stonyfield yogurt 1 medium banana Noon 2 Power-Packed PBJs 1 medium apple 3 p. and microwave for 5 minutes more. Spread the preserves on one of the toast slices. 6 oz eachv 1/4 c chicken stock 1/2 c sliced mushrooms 1 tsp olive oil Plus: Salt and pepper. Slap the two sandwich halves together. Turn the potato over. 2. Add eggs. Side: Green Beans 20 green beans. 1/4 tsp dried thyme. Smart Balance Light Butter Popcorn 1 square dark chocolate Power-Packed PBJ 1 tablespoon 100% whole fruit preserves 2 slices whole grain bread. 3. seasoning each side with a pinch of salt and pepper as the other side cooks. Seared Sirloin with Shrooms (Makes 2 servings) 2 sirloin steaks. length-wise. toasted 1 tablespoon all-natural peanut butter 1. 25 raw almonds 1 medium banana 7 p. Add a handful of salt to a small saucepan of water Bring the water to a gentle boil. to desired doneness.m. Sear the steaks in a skillet on medium high (about 2 to 3 minutes per side). Add the stock and mushrooms.m. 2. 3. 2. . 1 clove garlic. and garlic in the skillet. Remove the steaks from the skillet. Crack eggs into bowl. thyme.m.m. Cook and scramble until firm.

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

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. 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. turning them to make sure they caramelize evenly. hunks of fresh lime. grilled vegetables. too) 1 ripe avocado. Cook the chicken for 4 to 5 minutes on each side until it's lightly charred and firm to the touch. Mix thoroughly and season with salt and pepper. Cook the jalapenos and onions for the same amount of time. Add eggs. finely minced 1/4 cup chopped fresh cilantro. 1 Larabar Apple Pie Bar 8 oz. 10:30 a. Cook and scramble until firm. Preheat a grill on medium high. and more cilantro. First. Char Chicken Tacos 3 oz.m. 3. Whisk eggs to break yolks. 2. Add the chicken. 20 oz. peeled and sliced into 1/4-inch rings 1. 2. assuming this should be the featured recipe) . and chili powder or cayenne. and juice of one lime. 50 Raisins 1 Stonyfield yogurt Noon Turkey Wrap with 1 slice cheese 1 medium banana 3 p. garlic. Add mushrooms and cheese. 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. plus more for garnish 2 limes (1 quartered) Salt and pepper. make the guacamole: In a mixing bowl. cilantro. water One-Minute Cheesy Mushroom Scramble 8 oz. whole jalapenos.m.m.Thursday: 8 a. 4. (note to editor: no replacement was suggested here for BBQ chicken on doc. 3.m. Spray Pam on hot pan. Sprinkle on some salt and pepper. Drizzle a bit of olive oil over the chicken pieces and then rub them with the cumin. Char Chicken Tacos 12 oz boneless. peeled and pit removed 1 clove garlic. chocolate milk 7 p. combine the avocado. and onion rings to the grill. Crack eggs into bowl. skinless chicken thighs (breasts work. Serve the grilled chicken with the guac.

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

and microwave for 5 minutes more. 5. Heat 1 tablespoon oil in a nonstick skillet over medium heat. 2. Side: Microwave Baked Potato 1 large potato Salt and pepper to taste 1. length-wise.Week 4 Sunday: 8 a. Heat a large skillet coated with olive oil cooking spray over medium heat. Add the eggs. 4. Microwave on full power for 5 minutes. well beaten 2 tablespoons chopped green bell pepper 2 tablespoons chopped tomato. can corn Belly Off! BLT 3/4 tablespoon light mayonnaise 1 whole wheat tortilla 2 slices turkey bacon.m. crushed 3 handfuls baby spinach leaves 1. 2. 4. and lettuce. Line the middle of the tortilla with the bacon and top with turkey breast. Combine remaining 1 teaspoon oil and garlic in another nonstick skillet over medium-high heat. then sprinkle cheese. pound chicken to 1/4" thickness.m. Belly Off! Chicken Parm Microwave Baked Potato 3 oz. or until soft. 3. turning frequently with tongs until wilted (about 6 minutes). seeded 2 tablespoons pre-sliced mushrooms Salt and pepper to taste 1. Top with nuked marinara. 2.m.m. pressing lightly. 3. Cook for 3 minutes. water Loaded Vegetable Omelet Black coffee (optional) Today's Recipes Loaded Vegetable Omelet 3 eggs. or until cooked through. Prick the potato all over with a fork. When nearly cooked. top one half of the omelet with the bell peppers. 2 Laughing Cow Mini Babybel Original individual cheeses 1 medium apple 7 p. 6. salt. salt. Carefully fold the remaining half over the filling and cook for 2 minutes. or until the bottom begins to set. 1 Stonyfield yogurt 1 medium banana Noon Belly Off! BLT Lucini Rustic Italian Minestrone 3 p. diced 2 slices tomatoes 2 leaves lettuce 1. cooked 2 ounces roasted turkey breast. Cut in half. tomato. mushrooms. and black pepper. While pan is heating. 20 oz. 3. and pepper. skinless chicken breast 1 teaspoon Parmesan cheese Salt and pepper to taste 1/4 cup marinara sauce 1 small clove garlic. Place in pan and sauté for 2 to 3 minutes per side. 2. Belly Off! Chicken Parm 1 tablespoon 1 teaspoon olive oil 1 boneless. and season with salt and pepper. 5. 4. tomato. allowing them to cover the bottom of the pan. Add spinach. zucchini. Turn the potato over. Smear the mayo on the tortilla. 3. . Roll tightly into a tube. 10:30 a.

20 oz.m.m. Add the remaining ingredients and cook for another 2 to 3 minutes. Larabar Apple Pie Bar 7 p. 1 medium apple 1 2% Milk String Cheese Noon Rosemary Pork Tenderloin (Leftover from Sunday dinner) 15 Baby-cut carrots 3 p. stirring frequently.Monday: 8 a. Add the chicken and cook for 2 to 3 minutes. 2. Combine the peanut oil and red-pepper flakes in a medium-hot skillet. 3. cut into bite-size pieces or strips 1/3 cup asparagus tips 1/3 cup thinly sliced carrots 1/4 medium onion. 2. Serve over brown rice. water One-Minute PB Banana Oatmeal Black coffee (optional) 10:30 a. cut into bite-size pieces or strips 1/3 cup frozen snow peas 2 Tbsp sliced almonds 2 tsp reduced-sodium soy sauce 1. skinless chicken breasts. Microwave on high for 1 minute.m.m. Mix all ingredients in a bowl. still stirring often. . boneless. sliced 1 tbsp all-natural peanut butter 1 cup water 1. Spicy Chicken Stir-Fry (Makes 2 servings) 2 tsp peanut oil 1/4 tsp red-pepper flakes 2 thin-cut. Spicy Chicken Stirfry 1/4 cup brown rice Today's Recipes One-Minute PB Banana Oatmeal 1 cup Quaker One-Minute Oats 1 banana.

1 clove garlic. Seared Sirloin with Shrooms (Makes 2 servings) 2 sirloin steaks. 3. 1/4 tsp dried thyme. thyme.m. Side: Microwave Baked Potato 1 large baking potato Salt and pepper to taste 1.m. Sear the steaks in a skillet on medium high (about 2 to 3 minutes per side). 3. 20 oz. to desired doneness. stirring often until the mushrooms soften (about 3 minutes).m. Cut in half. Microwave on full power for 5 minutes. 1 Stonyfield yogurt 1 medium banana Noon 2 Power-Packed PBJs 1 medium apple 3 p. Spread the preserves on one of the toast slices. crushed 1. 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. 3. and garlic in the skillet. Spread the peanut butter on the other toast slice. Whisk eggs to break yolks. 6 oz each 1/4 c chicken stock 1/2 c sliced mushrooms 1 tsp olive oil Plus: Salt and pepper. Add a handful of salt to a small saucepan of water. Spray Pam on hot pan. Remove the steaks from the skillet. and season with salt and pepper. length-wise. . 2. seasoning each side with a pinch of salt and pepper as the other side cooks. and reduce the heat to medium. 3. 25 raw almonds 1 medium banana 7 p. Cook and scramble until firm. Add beans and cook for 5-7 minutes uncovered. Prick the potato all over with a fork. Turn the potato over.m.Tuesday: 8 a.m. Side: Green Beans 20 green beans. Add the stock and mushrooms. Seared Sirloin with Shrooms (1 serving) Microwave Baked Potato 20 Green Beans 9 p. 2. Crack eggs into bowl. and microwave for 5 minutes more. 4. 2. stirring frequently and scraping with a spoon to release the brown bits left behind by the meat (about 30 seconds). Put the olive oil. 3. toasted 1 tablespoon all-natural peanut butter 1. 10:30 a. ends trimmed Salt and pepper to taste 1. 2. Slap the two sandwich halves together. Bring the water to a gentle boil. Smart Balance Light Butter Popcorn 1 square dark chocolate Power-Packed PBJ 1 tablespoon 100% whole fruit preserves 2 slices whole grain bread. Add eggs. 2.

Add salmon to hot oil.m. Add the broccoli to the boiling water. 4. 20 oz. Optional: Place pan in 300-degree oven for 1 minute Side: Steamed Broccoli 1 head broccoli Salt and pepper to taste 1. 3 clementines or 2 tangerines 2 Laughing Cow Mini Babybel Original individual cheeses Noon GobbleGuac Sandwich 15 Baby-cut carrots 3 p. 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. Spread mixture on turkey. Boil an inch of water in a saucepan. Drain and season with salt and pepper. Cook for 6-7 minutes. chocolate milk 7 p. Add turkey to bread. 5. chocolate milk 10:30 a. Seared Salmon Steamed Broccoli 1/4 cup brown rice Today's Recipes PB/Banana Wrap 1 tbsp all-natural peanut butter 1 banana. salt and pepper. . 2. until florets are easily pierced with a fork. sliced 1 whole wheat flour tortilla 1.Wednesday: 8 a.m. Break broccoli head into bite-sized florets. 6. Flip the fish over. 4. 2. water PB/Banana Wrap 8 oz. GobbleGuac Sandwich 2 slices whole grain bread 4 slices pre-sliced turkey 1/3 fresh avocado Salt and pepper to taste 1. Add salt and pepper. 8 oz. skin-side down. 3. Mix banana and peanut butter in tortilla. 3. and cook for 2 more minutes. Cook until fish is cooked visibly one-third of the way up the side. Mix avocado.m. Cover and reduce heat to medium. 3. 2. Heat oil in pan. Squeeze lemon over salmon.m.

for 20 to 25 minutes. 2. Spray Pam on hot pan.m. or until a thermometer inserted in the thickest portion registers 170°F.m. Preheat the grill to high. Barbecue Chicken (Makes 6 servings) 1/4 cup low-fat vinaigrette dressing. Microwave on full power for 5 minutes. the juices run clear. shallow dish and pour the marinade on top. Add eggs. . turning often. 1 Larabar Apple Pie Bar 8 oz. length-wise. 2. Add mushrooms and cheese. Cut in half. trimmed of visible fat (about 3 pounds) 1. Cook and scramble until firm.m. turning to coat. and season with salt and pepper. 10:30 a. and microwave for 5 minutes more. 3. 4. 4. and barbecue sauce. 3. 2. Worcestershire sauce. Turn the potato over. 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. 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. Place the chicken in a large. such as sun-dried tomato 2 tablespoons Worcestershire sauce 2 tablespoons spicy barbecue sauce 12 skinless. Cover and refrigerate for up to 24 hours. 20 grapes 2 Laughing Cow Mini Babybel Original individual cheeses Noon Turkey Wrap with 1 slice cheese 1 medium banana 3 p. Whisk eggs to break yolks.m. water One-Minute Cheesy Mushroom Scramble 8 oz. combine the dressing. Crack eggs into bowl. and the chicken is golden on all sides. Side: Microwave Baked Potato 1 large baking potato Salt and pepper to taste 1. Grill the chicken pieces. boneless chicken thighs.Thursday: 8 a. 20 oz. chocolate milk 7 p. Prick the potato all over with a fork. Barbecue Chicken 3 oz. In a small bowl.

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. Pierce in several places with a fork. Meanwhile. Drain and season with salt and pepper. Smart Balance Light Butter Popcorn 7 p. 20 oz. Chicken Tex-Mex 1/4 cup brown rice Steamed Broccoli . In a medium saucepan over medium heat. Add the broccoli to the boiling water. 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. Cook for 6-7 minutes. 2. 4. Sprinkle with the cheese. 2. Reserve 1/4 cup of the tomato mixture. Place the chicken in a 13´ x 9´ baking dish. turning to coat both sides.m.m. 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. minced 2 jalapeño chile peppers. Pour the remaining tomato mixture over the chicken. 2. 3.m. or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear. Meanwhile. combine the tomatoes (with juice). garlic. Boil an inch of water in a saucepan. Chicken Tex-Mex (Makes 2 servings) 4 boneless. Side: Steamed Broccoli 1 head broccoli Salt and pepper to taste 1. Cover and reduce heat to medium. peppers. prepare the rice according to package directions. Simmer for 20 minutes. 3. Serve with the chicken. Break broccoli head into bite-sized florets. Pour the dressing over the top. Microwave on high for 1 minute. skinless chicken breast halves 1/2 cup fat-free Italian dressing 1 can (16 ounces) Mexican-style stewed tomatoes 2 cloves garlic. Mix all ingredients in a bowl. preheat the oven to 400°F.Friday: 8 a. until florets are easily pierced with a fork. 4. Bake the chicken for 40 minutes. 10:30 a. and cilantro.m. Cover and refrigerate for at least 15 minutes. Stir in the reserved 1/4 cup tomato mixture.

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

Check the amount to be used (in parentheses) to see if you¶ll need more. skinless chicken breasts 1/2 pound pre-sliced turkey 12 skinless. 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. 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 .Week 5 Shopping List Many of the items on this list are repeated from previous weeks.

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 .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.

Mix the blue cheese and mayo and spread the mixture on the inside of each roll. Add the eggs. 4 to 5 minutes per side (or 135°F internal temp) for medium rare.m.m. 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 Salt and pepper 1 tsp olive oil 2 Tbsp balsamic vinegar 2 medium. 3.m. seeded 2 tablespoons pre-sliced mushrooms Salt and pepper to taste 1. The Gourmet Cheesesteak 3 oz. can corn Today's Recipes Loaded Vegetable Omelet 3 eggs. Add a pinch of salt to the onion slices and sauté them in the oil over medium-low heat. Salt and pepper the steak and grill it on high. 20 oz. . allowing them to cover the bottom of the pan. 2 Laughing Cow Mini Babybel Original individual cheeses 1 medium apple 7 p. 2. 4. 3. 5. salt. or until the bottom begins to set.m. mushrooms. tomato. sliced 1 medium red onion. Cook for 3 minutes. well beaten 2 tablespoons chopped green bell pepper 2 tablespoons chopped tomato. Heat a large skillet coated with olive oil cooking spray over medium heat. When nearly cooked. Carefully fold the remaining half over the filling and cook for 2 minutes. Add the tomatoes. and balsamic onions. or until cooked through. Leave the pan on low heat while you make the rest of the meal. top one half of the omelet with the bell peppers. arugula. water Loaded Vegetable Omelet Black coffee (optional) 10:30 a. steak. and black pepper. After 10 to 15 minutes. whole-wheat hoagie rolls 2 Tbsp light mayonnaise 1. 2. 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. add the balsamic vinegar. zucchini.Week 5 Sunday: 8 a. Let it rest for 5 minutes and slice it into thin strips.

Add the remaining ingredients and cook for another 2 to 3 minutes. Serve over brown rice. cut into bite-size pieces or strips 1/3 cup asparagus tips 1/3 cup thinly sliced carrots 1/4 medium onion. 3. almonds and granola. Stir in the blueberries. 2. Larabar Apple Pie Bar 7 p. Slip the cheese slices and tomato onto a slice of whole wheat bread. Cook for 6-7 minutes. 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. Combine the peanut oil and red-pepper flakes in a medium-hot skillet. Cover and reduce heat to medium. Add the broccoli to the boiling water. 1 medium apple 1 2% Milk String Cheese Noon Grilled Cheese Sandwich 15 Baby-cut carrots 3 p.m. Cover with the second bread slice. Sprinkle on oregano. 2. Add the chicken and cook for 2 to 3 minutes. until florets are easily pierced with a fork. Side: Steamed Broccoli 1 head broccoli Salt and pepper to taste 1.m.m. Break broccoli head into bite-sized florets. 20 oz. 4. 2. Grill the sandwich until the mozzarella melts.Monday: 8 a. still stirring often. . Spoon yogurt into a bowl. skinless chicken breasts. Drain and season with salt and pepper. 2. Spicy Chicken Stir-Fry (Makes 2 servings) 2 tsp peanut oil 1/4 tsp red-pepper flakes 2 thin-cut. Place an oiled skillet over medium heat. stirring frequently.m. whole-grain granola 1. boneless. 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. Boil an inch of water in a saucepan. 3. cut into bite-size pieces or strips 1/3 cup frozen snow peas 2 Tbsp sliced almonds 2 tsp reduced-sodium soy sauce 1. 10:30 a.

stirring often until the mushrooms soften (about 3 minutes).m. and garlic in the skillet. 3. Cook and scramble until firm. Put the olive oil. Add the stock and mushrooms. Turn the potato over. 2. Add eggs. 4. 2. Bring the water to a gentle boil. Spray Pam on hot pan. 6 oz each 1/4 c chicken stock 1/2 c sliced mushrooms 1 tsp olive oil Plus: Salt and pepper. Side: Microwave Baked Potato 1 large baking potato Salt and pepper to taste 1. 20 oz. 2. Add a handful of salt to a small saucepan of water. Add beans and cook for 5-7 minutes uncovered. 1 clove garlic. Whisk eggs to break yolks. Spread the preserves on one of the toast slices. 1 Stonyfield yogurt 1 medium banana Noon 2 Power-Packed PBJs 1 medium apple 3 p. 3. Spread the peanut butter on the other toast slice. 3. Prick the potato all over with a fork. length-wise. Cut in half.m. thyme. seasoning each side with a pinch of salt and pepper as the other side cooks. Slap the two sandwich halves together. Remove the steaks from the skillet.Tuesday: 8 a. Smart Balance Light Butter Popcorn 1 square dark chocolate Power-Packed PBJ 1 tablespoon 100% whole fruit preserves 2 slices whole grain bread. 3. 2. and reduce the heat to medium. 25 raw almonds 1 medium banana 7 p. and microwave for 5 minutes more. Microwave on full power for 5 minutes. stirring frequently and scraping with a spoon to release the brown bits left behind by the meat (about 30 seconds). and season with salt and pepper. Crack eggs into bowl. 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. Side: Green Beans 20 green beans. Seared Sirloin with Shrooms (Makes 2 servings) 2 sirloin steaks. to desired doneness. 2.m. Seared Sirloin with Shrooms (1 Serving) Microwave Baked Potato 20 Green Beans 9 p. . 3. toasted 1 tablespoon all-natural peanut butter 1. 1/4 tsp dried thyme.m. Sear the steaks in a skillet on medium high (about 2 to 3 minutes per side). crushed 1. ends trimmed Salt and pepper to taste 1.m. 10:30 a.

can peas Today's Recipes PB/Banana Wrap 1 tbsp all-natural peanut butter 1 banana. shallow dish and pour the marinade on top.m. and microwave for 5 minutes more. 3 clementines or 2 tangerines 2 Laughing Cow Mini Babybel Original individual cheeses Noon GobbleGuac Sandwich 15 Baby-cut carrots 3 p. chocolate milk 7 p. Worcestershire sauce. water PB/Banana Wrap 8 oz. such as sun-dried tomato 2 tablespoons Worcestershire sauce 2 tablespoons spicy barbecue sauce 12 skinless.m. Cover and refrigerate for up to 24 hours. turning often. 2. Barbecue Chicken Microwave Baked Potato 3 oz. salt and pepper.Wednesday: 8 a. Preheat the grill to high. Mix avocado. and the chicken is golden on all sides. Side: Microwave Baked Potato 1 large baking potato Salt and pepper to taste 1. Grill the chicken pieces. Add turkey to bread. GobbleGuac Sandwich 2 slices whole grain bread 4 slices pre-sliced turkey 1/3 fresh avocado Salt and pepper to taste 1. the juices run clear. chocolate milk 10:30 a. turning to coat. combine the dressing. and barbecue sauce.m. and season with salt and pepper. sliced 1 whole wheat flour tortilla Mix banana and peanut butter in tortilla. 2. In a small bowl. Place the chicken in a large. 3. Turn the potato over. boneless chicken thighs. 8 oz.m. Spread mixture on turkey. 4. 2. . 20 oz. for 20 to 25 minutes. Prick the potato all over with a fork. trimmed of visible fat (about 3 pounds) 1. Barbecue Chicken (Makes 6 servings) 1/4 cup low-fat vinaigrette dressing. or until a thermometer inserted in the thickest portion registers 170°F. 3. Microwave on full power for 5 minutes. length-wise. Cut in half.

Add salt and pepper. Cook for 6-7 minutes. 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. Add eggs. 3. 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. Flip the fish over. Crack eggs into bowl.m. 2. Break broccoli head into bite-sized florets.Thursday: 8 a. chocolate milk 7 p. 3. skin-side down. 6. 4. Optional: Place pan in 300-degree oven for 1 minute Side: Steamed Broccoli 1 head broccoli Salt and pepper to taste 1. until florets are easily pierced with a fork. water One-Minute Cheesy Mushroom Scramble 8 oz.m. 20 grapes 2 Laughing Cow Mini Babybel Original individual cheeses Noon Turkey Wrap with 1 slice cheese 1 medium banana 3 p. 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. and cook for 2 more minutes. 3. Boil an inch of water in a saucepan. Spray Pam on hot pan. Heat oil in pan. 5. 4. . Squeeze lemon over salmon. Add the broccoli to the boiling water. 2. 1 Larabar Apple Pie Bar 8 oz. 10:30 a. 2. Cook until fish is cooked visibly one-third of the way up the side.m. Cook and scramble until firm.m. 4. 20 oz. Add salmon to hot oil. Whisk eggs to break yolks. Cover and reduce heat to medium. Drain and season with salt and pepper. Add mushrooms and cheese.

Without overworking the meat. Side: Green Beans 20 green beans. cut into 1/2-inch cubes 1 Tbsp olive oil 1 32-oz can crushed tomatoes 1. 2. and cook over low heat for 20 minutes to 1 hour. Mix the beef with the bread. 4. chopped 4 cloves garlic. 3. half the onion and garlic. ends trimmed Salt and pepper to taste 1. Drop in a cheese cube. Serve over whole-wheat pasta and garnish with parsley. 10:30 a. form meatballs. Boil an inch of water in a saucepan. 2. 20 oz. and a generous sprinkling of salt and pepper. 3. Heat the oil in a large skillet or pot over medium heat and sear each meatball until brown all over. 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. Mix all ingredients in a bowl. Break broccoli head into bite-sized florets. Microwave on high for 1 minute.Friday: 8 a.m. 4. and then carefully fold the meat back over to cover. 2. Side: Steamed Broccoli 1 head broccoli Salt and pepper to taste 1. Cook for 6-7 minutes. Return the meatballs to the pan. Pour off all but a little fat and add the remaining onion and garlic. Meatballs with Mozzarella (Makes 4 servings) 12 oz lean ground beef 1 slice bread. 1/2 cup parsley. Hold each meatball in the palm of one hand and use the thumb of your other hand to make an indentation in the meatball. Season the sauce with salt and pepper. 1 medium apple 1 2% Milk String Cheese Noon PB Wrap 1 serving Bridgford Beef Jerky 3 p. . to desired doneness. Drain and season with salt and pepper. sauté until light brown. torn into tiny pieces and soaked in milk 2 eggs 1/2 cup chopped fresh parsley. 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. 3. add the tomatoes. eggs.m. Bring the water to a gentle boil. Add the broccoli to the boiling water. 2. Cover and reduce heat to medium. until florets are easily pierced with a fork.m. Remove to a plate. minced salt and pepper 1/2 lb smoked mozzarella. Add beans and cook for 5-7 minutes uncovered. Add a handful of salt to a small saucepan of water. Smart Balance Light Butter Popcorn 1 square dark chocolate 7 p.m. plus more for garnish 1 onion.

m.Saturday: 8 a.m. 20 oz. Top with sliced banana and yogurt. In microwave-safe bowl. water Ultimate Power Breakfast Black coffee (optional) 10:30 a. 3. . 2. let cool for a minute or two.m. sliced 1 tablespoon plain yogurt 1. 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. 1 Tbsp peanut butter 1 medium banana Noon Meatballs with Mozzarella (leftovers from Friday dinner) 3 p. Remove. mix egg well. then add next 6 ingredients and nuke for 2 minutes.

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.Week 6 Shopping List Many of the items on this list are repeated from previous weeks. 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 . Check the amount to be used (in parentheses) to see if you¶ll need more.

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.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. bottle orange juice 3 8 oz. cans corn 2 cans chunk light tuna 1 package whey protein powder (optional) PASTAS. 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. 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 .

peeled and diced 1 stalk celery. or until the bottom begins to set. Penne Bolognese (Makes 4 servings) 2 Tbsp olive oil 1/4 cup diced smoked turkey 1 carrot. Cook the pasta according to package directions. Add the broccoli to the boiling water. Drain. 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. Garnish with the grated cheese. until florets are easily pierced with a fork.m. celery. 2. Add the wine. Add it to the pan along with the beef. Cover and reduce heat to medium.m. and milk. and cook for 10 more minutes. well beaten 2 tablespoons chopped green bell pepper 2 tablespoons chopped tomato. stirring occasionally to prevent the sauce from sticking to the pan. Place cheese slices on top. Add the eggs. 2. Add to bread. 1 Stonyfield yogurt 1 medium banana Noon Belly Off! Tuna Melt 3 oz. top one half of the omelet with the bell peppers. 2 Laughing Cow Mini Babybel Original individual cheeses 1 medium apple 7 p. Heat the olive oil in a large saucepan over medium heat. 5. Combine tuna and mayo.m. 20 oz. 2. drained 1 tsp light mayonnaise 2 slices Sargento deli style cheese 1. Cook until the beef is browned (about 5 minutes). zucchini. Carefully fold the remaining half over the filling and cook for 2 minutes. and top it with the meat sauce. and cook until lightly browned and very tender (about 10 minutes). Side: Steamed Broccoli 1 head broccoli Salt and pepper to taste 1. eat a large skillet coated with olive oil cooking spray over medium heat. Peel the garlic and lightly crush the cloves with the back of your knife. allowing them to cover the bottom of the pan.Week 6 Sunday: 8 a. Add the chicken broth. and black pepper. water Loaded Vegetable Omelet Black coffee (optional) 10:30 a. Belly Off! Tuna Melt 2 slices whole-grain bread 1 can chunk light tuna. stirring well. 4. 4. 3. diced 1 small onion. seeded 2 tablespoons pre-sliced mushrooms Salt and pepper to taste 1. Boil an inch of water in a saucepan. 3.m. Add the smoked turkey. . simmer uncovered over medium-low heat for 30 minutes. Penne Bolognese Steamed Broccoli Today's Recipes Loaded Vegetable Omelet 3 eggs. Cook for 3 minutes. carrot. Drain and season with salt and pepper. Break broccoli head into bite-sized florets. 2. 2. salt. 3. When nearly cooked. Broil until cheese melts. tomatoes. or until cooked through. 4. and onion. 3. mushrooms. can corn 3 p. tomato. Cook for 6-7 minutes.

oil. 2. 3.Monday: 8 a. 20 oz. Spread the room-temperature ricotta on a slice of whole-grain bread. and teaspoon cinnamon. Side: Steamed Broccoli 1 head broccoli Salt and pepper to taste 1.m. salt and pepper. Serve with the berries. 2. drained 1/3 fresh avocado Salt and pepper to taste 1.m. Maple Mustard Pork Chops (Makes 2 servings) 1 Tbsp maple syrup 1 Tbsp Dijon mustard 1 tsp olive oil 1 small clove garlic. Add the broccoli to the boiling water. Cover and reduce heat to medium. Mix tuna. then shake thoroughly to coat the chops. salt. Dip the bread into the egg mixture and cook over medium heat on a nonstick griddle or skillet coated with cooking spray. Spread on bread. cooking 3 to 4 minutes per side. Maple Mustard Pork Chops (1 serving) 1 cup applesauce Steamed Broccoli TunaGuac Sandwich 2 slices whole grain bread 1 can chunk light tuna. 3. crushed salt and pepper to taste 2 bone-in pork chops 1. 2.m. Drizzle the honey over the cheese and sprinkle lightly with a pinch of cinnamon. 4. 2. until florets are easily pierced with a fork. Smart Balance Light Butter Popcorn 7 p. Top with the sliced almonds and another slice of whole-grain bread. 1 medium apple 1 2% Milk String Cheese Noon TunaGuac Sandwich 15 Baby-cut carrots 3 p. 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. stir together the syrup. Cook for 6-7 minutes. In a small bowl. Whisk together the egg. Boil an inch of water in a saucepan. Drain and season with salt and pepper. Place the chops on the skillet. until the bread is lightly browned and the cheese is melted. milk. Break broccoli head into bite-sized florets. avocado. pour the remaining mustard mixture onto the chops. mustard. Place the chops and mustard mixture inside a large Ziploc plastic bag. . Preheat a cast-iron skillet to medium-high. 10:30 a. garlic. 3. and pepper. In the last minute of cooking.m.

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.m. 2. 3. length-wise. Prick the potato all over with a fork. Slap the two sandwich halves together. and reduce the heat to medium. 1 Stonyfield yogurt 1 medium banana Noon 2 Power-Packed PBJs 1 medium apple 3 p. 2. Whisk eggs to break yolks. 3. 3. Remove the steaks from the skillet. Cut in half. and microwave for 5 minutes more.m. stirring often until the mushrooms soften (about 3 minutes). Seared Sirloin with Shrooms (1 serving) Microwave Baked Potato 20 Green Beans 9 p.m. Add eggs. Smart Balance Light Butter Popcorn 1 square dark chocolate Power-Packed PBJ 1 tablespoon 100% whole fruit preserves 2 slices whole grain bread. . Add the stock and mushrooms. seasoning each side with a pinch of salt and pepper as the other side cooks. 20 oz. Bring the water to a gentle boil. Add beans and cook for 5-7 minutes uncovered. 1 clove garlic. Spread the peanut butter on the other toast slice. Side: Microwave Baked Potato 1 large baking potato Salt and pepper to taste 1. Turn the potato over. stirring frequently and scraping with a spoon to release the brown bits left behind by the meat (about 30 seconds). 2. 1/4 tsp dried thyme. 4. 2. Put the olive oil.m. Microwave on full power for 5 minutes. Sear the steaks in a skillet on medium high (about 2 to 3 minutes per side). Spray Pam on hot pan. Side: Green Beans 20 green beans. Add a handful of salt to a small saucepan of water. ends trimmed Salt and pepper to taste 1. 2. 3. 10:30 a. Crack eggs into bowl. 25 raw almonds 1 medium banana 7 p. and season with salt and pepper. thyme. 6 oz each 1/4 c chicken stock 1/2 c sliced mushrooms 1 tsp olive oil Plus: Salt and pepper. and garlic in the skillet. to desired doneness. 3. Seared Sirloin with Shrooms (Makes 2 servings) 2 sirloin steaks.Tuesday: 8 a. Spread the preserves on one of the toast slices.m. Cook and scramble until firm. toasted 1 tablespoon all-natural peanut butter 1. crushed 1.

minced 2 jalapeno chile peppers. Chicken Tex-Mex Steamed Broccoli Today's Recipes PB/Banana Wrap 1 tbsp all-natural peanut butter 1 banana. and cilantro. salt and pepper. 4. Cook for 6-7 minutes. Mix avocado. peppers.m. chocolate milk 10:30 a.m. Pierce in several places with a fork. skinless chicken breast halves 1/2 cup fat-free Italian dressing 1 can (16 ounces) Mexican-style stewed tomatoes 2 cloves garlic. or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear. turning to coat both sides. Add turkey to bread. 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. chocolate milk 7 p. Bake the chicken for 40 minutes. Drain and season with salt and pepper. Reserve 1/4 cup of the tomato mixture. 1 medium orange 2 Laughing Cow Mini Babybel Original individual cheeses Noon GobbleGuac Sandwich 15 Baby-cut carrots 3 p. Place the chicken in a 13´ x 9´ baking dish. 20 oz. Serve with the chicken. 3. Side: Steamed Broccoli 1 head broccoli Salt and pepper to taste . Stir in the reserved 1/4 cup tomato mixture. garlic. 2. 3. Add the broccoli to the boiling water. 5. Cover and reduce heat to medium. sliced 1 whole wheat flour tortilla Mix banana and peanut butter in tortilla. Pour the remaining tomato mixture over the chicken. In a medium saucepan over medium heat.m. preheat the oven to 400°F. water PB/Banana Wrap 8 oz. 3. Break broccoli head into bite-sized florets. Meanwhile. combine the tomatoes (with juice). until florets are easily pierced with a fork. Pour the dressing over the top. prepare the rice according to package directions. 2.Wednesday: 8 a. Simmer for 20 minutes.m. Cover and refrigerate for at least 15 minutes. Chicken Tex-Mex (Makes 2 servings) 4 boneless. 8 oz. 2. GobbleGuac Sandwich 2 slices whole grain bread 4 slices pre-sliced turkey 1/3 fresh avocado Salt and pepper to taste 1. 4. Spread mixture on turkey. Sprinkle with the cheese. Meanwhile. 1. Boil an inch of water in a saucepan.

Cut in half. Crack eggs into bowl.m. 1 Larabar Apple Pie Bar 8 oz. and microwave for 5 minutes more. 2. 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. turning to coat. such as sun-dried tomato 2 tablespoons Worcestershire sauce 2 tablespoons spicy barbecue sauce 12 skinless. combine the dressing.Thursday: 8 a. Barbecue Chicken (Makes 6 servings) 1/4 cup low-fat vinaigrette dressing. Preheat the grill to high. Whisk eggs to break yolks. and the chicken is golden on all sides. for 20 to 25 minutes. and season with salt and pepper. Side: Microwave Baked Potato 1 large baking potato Salt and pepper to taste 1. length-wise. water One-Minute Cheesy Mushroom Scramble 8 oz. In a small bowl. shallow dish and pour the marinade on top. Grill the chicken pieces. Cook and scramble until firm. 2. Microwave on full power for 5 minutes. 3. Prick the potato all over with a fork. .m. 50 Raisins 1 Stonyfield yogurt Noon Turkey Wrap with 1 slice cheese 1 medium banana 3 p.m. Cover and refrigerate for up to 24 hours. 3. Add mushrooms and cheese. or until a thermometer inserted in the thickest portion registers 170°F. 4. Turn the potato over. chocolate milk 7 p. Place the chicken in a large. 4. the juices run clear. and barbecue sauce. trimmed of visible fat (about 3 pounds) 1.m. Worcestershire sauce. 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. 20 oz. boneless chicken thighs. Add eggs. 2. Spray Pam on hot pan. Barbecue Chicken 3 oz. 10:30 a. turning often.

and microwave for 5 minutes more. 2. Turn the potato over. 10:30 a. Ultimate Burger Microwave Baked Sweet Potato 3 oz. 4. Smart Balance Light Butter Popcorn 1 square dark chocolate 7 p. Form the meat into four patties.m.m. 3. In a large bowl. Microwave on high for 1 minute. Cut in half. 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.m. 2.Friday: 8 a. or until soft. 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. 20 oz. can corn . 2. length-wise. 4.m. Place the burgers on a grill pan or nonstick skillet that¶s heated over medium high. whisk the egg. Prick the potato all over with a fork. Mix all ingredients in a bowl. 5. Cook for 6 minutes per side or to the desired level of doneness. PB Wrap (Source: Original) 1 tbsp all-natural peanut butter 1 whole wheat flour tortilla Spread peanut butter in tortilla. Add everything else and mix²your hands are the best tool²until well blended. Microwave on full power for 5 minutes. and season with salt and pepper. 1 medium apple 1 2% Milk String Cheese Noon PB Wrap 1 serving Bridgford Beef Jerky 3 p.) Side: Baked Sweet Potato 1 large sweet potato Salt and pepper to taste 1. 3. (Wrap any extra burgers in plastic and freeze them for later.

Bake in a 450°F oven for 10 to 12 minutes. to desired doneness. sliced 1 tablespoon plain yogurt 1. Top with sliced banana and yogurt. Fold the foil up and over the food. sliced 2 lime quarters Salt and pepper 1. water Ultimate Power Breakfast Black coffee (optional) 10:30 a.m. Set it aside. 2. 3. 5. 2. 3. crimping the edges closed and creasing the sides to form a tent. ends trimmed Salt and pepper to taste 1.Saturday: 8 a. 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. mix egg well. 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. 6. 20 oz. and top the fillet with half the scallion pieces. For each serving. 3. and the juice from a lime quarter. 2. Side: Green Beans 20 green beans.m. half the chili oil. To make chili oil. Bring the water to a gentle boil. Add beans and cook for 5-7 minutes uncovered. Add a handful of salt to a small saucepan of water. 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. Remove. then add next 6 ingredients and nuke for 2 minutes. Place a fillet on top. 4. combine the olive oil and the red-pepper flakes in a small bowl and microwave it on high for 30 seconds. let cool for a minute or two. In microwave-safe bowl.m.m. . 1 Tbsp peanut butter 1 medium banana Noon Ultimate Burger (Leftovers) 1/2 cup applesauce 3 p. Season with a pinch of salt and pepper. Lucini Rustic Italian Minestrone 2 Laughing Cow Mini Babybel Original individual cheeses 7 p.

Week 7 Shopping List Many of the items on this list are repeated from previous weeks. 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. Check the amount to be used (in parentheses) to see if you¶ll need more. 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 . 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.

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.1 package all-natural applesauce (1 individual cup will be used) 1 jar St. 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 . cans corn 1 can chunk light tuna 1 jar marinara sauce 1 package whey protein powder (optional) PASTAS. 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.

or until cooked through. 6. Broil until cheese melts. 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 . well beaten 2 tablespoons chopped green bell pepper 2 tablespoons chopped tomato. 12. 5. Carefully fold the remaining half over the filling and cook for 2 minutes.m. skin-side down. Add the broccoli to the boiling water. salt. Heat oil in pan. 7. Combine tuna and mayo. 5. 4.Week 7 Sunday: 8 a. Heat a large skillet coated with olive oil cooking spray over medium heat. 11. 3. or until the bottom begins to set. Drain and season with salt and pepper. 20 oz. allowing them to cover the bottom of the pan. and cook for 2 more minutes. Seared Salmon 1/4 cup brown rice Today's Recipes Loaded Vegetable Omelet 3 eggs. Cook for 3 minutes.m. Break broccoli head into bite-sized florets. 2 Laughing Cow Mini Babybel Original individual cheeses 1 medium apple 7 p.m. Add to bread. water Loaded Vegetable Omelet 10:30 a. Cook for 6-7 minutes. 9. tomato. Add salmon to hot oil. top one half of the omelet with the bell peppers. 4. Boil an inch of water in a saucepan. zucchini. mushrooms. Flip the fish over. Cook until fish is cooked visibly one-third of the way up the side. 1. 1 Stonyfield yogurt 1 medium banana Noon Belly Off! Tuna Melt 3 oz. and black pepper. seeded 2 tablespoons pre-sliced mushrooms Salt and pepper to taste 1. can corn 3 p. Place cheese slices on top. 2. 8. Add the eggs. until florets are easily pierced with a fork.m. 3. 13. Belly Off! Tuna Melt 2 slices whole-grain bread 1 can chunk light tuna. 10. Cover and reduce heat to medium. 2. Add salt and pepper. Squeeze lemon over salmon. When nearly cooked. Optional: Place pan in 300-degree oven for 1 minute.

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

3. 10:30 a.m. 6 oz each 1/4 c chicken stock 1/2 c sliced mushrooms 1 tsp olive oil Plus: Salt and pepper. and microwave for 5 minutes more. Slap the two sandwich halves together. 3. . Sear the steaks in a skillet on medium high (about 2 to 3 minutes per side). Prick the potato all over with a fork. Add beans and cook for 5-7 minutes uncovered. Remove the steaks from the skillet. 1 clove garlic. ends trimmed Salt and pepper to taste 1. 2. 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. toasted 1 tablespoon all-natural peanut butter 1. and season with salt Side: Green Beans 20 green beans. Crack eggs into bowl. Bring the water to a gentle boil.m. Side: Microwave Baked Potato 1 large baking potato Salt and pepper to taste 1. 1 Stonyfield yogurt 1 medium banana Noon 2 Power-Packed PBJs 1 medium apple 3 p.m.m. Spread the peanut butter on the other toast slice. crushed 1. and reduce the heat to medium. 3.Tuesday: 8 a. Put the olive oil. seasoning each side with a pinch of salt and pepper as the other side cooks. 2. Spread the preserves on one of the toast slices. to desired doneness. Microwave on full power for 5 minutes. Whisk eggs to break yolks. 25 raw almonds 1 medium banana 7 p. 1/4 tsp dried thyme. thyme. stirring frequently and scraping with a spoon to release the brown bits left behind by the meat (about 30 seconds). 4. and garlic in the skillet. Smart Balance Light Butter Popcorn 1 square dark chocolate Power-Packed PBJ 1 tablespoon 100% whole fruit preserves 2 slices whole grain bread. Turn the potato over. Seared Sirloin with Shrooms (1 serving) Microwave Baked Potato 20 Green Beans 9 p. Spray Pam on hot pan. 2. Cook and scramble until firm.m. length-wise. Add eggs. Seared Sirloin with Shrooms (Makes 2 servings) 2 sirloin steaks. Cut in half. stirring often until the mushrooms soften (about 3 minutes). Add a handful of salt to a small saucepan of water. 2. 3. 3. Add the stock and mushrooms. 20 oz. 2.

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

Cover and refrigerate for up to 24 hours. Nut. Cook and scramble until firm. Add eggs. Crack eggs into bowl. Whisk eggs to break yolks. Add mushrooms and cheese. turning often. or until a thermometer inserted in the thickest portion registers 170°F. and season with salt and pepper. and the chicken is golden on all sides. turning to coat. 1 Larabar Apple Pie Bar 8 oz. boneless chicken thighs. .m.m. 50 Raisins 1 Stonyfield yogurt Noon Chicken Chili with Black Beans (Leftover from Tuesday dinner) 3 Tbsp Planters Trail Mix Berry. Place the chicken in a large. Preheat the grill to high. Grill the chicken pieces. trimmed of visible fat (about 3 pounds) 1. 2. Worcestershire sauce. In a small bowl. 3.m. 2.m. 3. the juices run clear. Barbecue Chicken (Makes 6 servings) 1/4 cup low-fat vinaigrette dressing. length-wise. 2. and microwave for 5 minutes more. shallow dish and pour the marinade on top. 4. combine the dressing. and barbecue sauce. Cut in half. chocolate milk 7 p. Barbecue Chicken 3 oz. such as sun-dried tomato 2 tablespoons Worcestershire sauce 2 tablespoons spicy barbecue sauce 12 skinless. Microwave on full power for 5 minutes. and Chocolate 3 p. 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. Prick the potato all over with a fork. Spray Pam on hot pan. orange juice Black coffee (optional) 10:30 a. water One-Minute Cheesy Mushroom Scramble 8 oz. 20 oz.Thursday: 8 a. Side: Microwave Baked Potato 1 large baking potato Salt and pepper to taste 1. Turn the potato over. 4. for 20 to 25 minutes.

20 oz.m. 2.m.Friday: 8 a. 1 medium apple 1 2% Milk String Cheese Noon PB Wrap 1 serving Bridgford Beef Jerky 3 p. Mix all ingredients in a bowl.m. Microwave on high for 1 minute. PB Wrap 1 tbsp all-natural peanut butter 1 whole wheat flour tortilla Spread peanut butter in tortilla. . 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.m. Smart Balance Light Butter Popcorn 1 square dark chocolate 7 p. water One-Minute PB Berries Oatmeal 10:30 a.

Pita Pizza 1/4 c marinara sauce 1 small (4¶¶) whole-wheat pita 2 slices deli turkey. Belly Off! Burritos 3 oz. in batches if necessary. Using a napkin of a paper towel.m. until softened slightly. Layer on cheese. 1 Tbsp peanut butter 1 medium banana Noon Pita Pizza 3 p. until the pepper slices are al dente. Heat on medium-high until hot but not smoking. Spread the sauce evenly over the pita.m. 3. Top with sliced banana and yogurt. 2. Add the red pepper and continue to cook. chopped 1 Tbsp chopped onions 2 Tbsp part-skim mozzarella 1. 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. 20 oz.m. 3. olive oil 1. Add the taco seasoning and water. and simmer for 10 minutes. mix egg well. 1 medium apple 2 Laughing Cow Mini Babybel Original individual cheeses 7 p. tomatoes. . and salsa. and then. Bake for 4 to 6 minutes in an oven preheated to 475°F. Flip and cook on the other side for 3 to 4 minutes longer. stirring. Place a tortilla on a flat surface. In microwave-safe bowl. being careful not to overload the tortilla. Spoon 2 scoops of the beef mixture on the bottom one-third of the tortilla. let cool for a minute or two. Cook the beef in a large sauté pan over medium-high heat until browned.m. sliced 1 tablespoon plain yogurt 1. starting from the bottom. Burritos (Makes 4 servings) 1 pound ground beef 1 red bell pepper. lettuce. rub the olive oil on the bottom of a sauté pan. and top with the other ingredients. stir. Place the burritos. roll up the tortilla until the seam is down. 2. then add next 6 ingredients and nuke for 2 minutes. Remove.Saturday: 8 a. 2. in the pan and cook for 3 to 4 minutes. until heated through and browned. 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. Repeat to make additional burritos. Fold the left and the right sides of the tortilla inward 1 inch. water Ultimate Power Breakfast 10:30 a.

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. Check the amount to be used (in parentheses) to see if you¶ll need more. 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. 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.Week 8 Shopping List Many of the items on this list are repeated from previous weeks. 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 .

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 . can peas 2 3 oz. GRAINS AND CEREALS: 1 can/carton Quick Quaker Oats (3.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.75 cups will be used) 1 box instant brown rice (2 cups will be used) 1 box ground flaxseed (optional) BEVERAGES: 1 16 oz. 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. cans corn 1 can chunk light tuna 1 jar Lucini Rustic Minestrone 1 package whey protein powder (optional) PASTAS. bottle orange juice 3 8 oz.

and black pepper. 20 oz. Spicy Chicken Stir-fry 9 p. or until cooked through.m. Heat a large skillet coated with olive oil cooking spray over medium heat. top one half of the omelet with the bell peppers. Add the chicken and cook for 2 to 3 minutes. 2 Laughing Cow Mini Babybel Original individual cheeses 1 medium apple 7 p. Combine the peanut oil and red-pepper flakes in a medium-hot skillet. Cook for 3 minutes.Week 8 Sunday: 8 a.m. 5. 3. stirring frequently. tomato. 1 Stonyfield yogurt 1 medium banana Noon Ultimate Burger (leftovers from Saturday dinner) 3 oz. 2. . When nearly cooked. or until the bottom begins to set. allowing them to cover the bottom of the pan.m. mushrooms. Add the remaining ingredients and cook for another 2 to 3 minutes. skinless chicken breasts. Add the eggs. Serve over brown rice. 2. Spicy Chicken Stir-Fry (Makes 2 servings) 2 tsp peanut oil 1/4 tsp red-pepper flakes 2 thin-cut.m. cut into bite-size pieces or strips 1/3 cup frozen snow peas 2 Tbsp sliced almonds 2 tsp reduced-sodium soy sauce 1. well beaten 2 tablespoons chopped green bell pepper 2 tablespoons chopped tomato. zucchini. cut into bite-size pieces or strips 1/3 cup asparagus tips 1/3 cup thinly sliced carrots 1/4 medium onion. boneless. can corn 3 p. still stirring often. 3. seeded 2 tablespoons pre-sliced mushrooms Salt and pepper to taste 1. Smart Balance Light Butter Popcorn Today's Recipes Loaded Vegetable Omelet 3 eggs. water Loaded Vegetable Omelet Black coffee (optional) 10:30 a. Carefully fold the remaining half over the filling and cook for 2 minutes.m. 4. salt.

cooked according to package directions 1 tablespoon sliced almonds 1/4 cup sliced scallions 1. and pepper.Monday: 8 a. Spicy Pork Stir-Fry (Makes 2 servings) 4 tsp peanut oil 1/2 tsp red-pepper flakes 4 thin-cut pork chops. Mix all ingredients in a bowl. drained 1/3 fresh avocado Salt and pepper to tast 1. . salt and pepper.m. stirring frequently. Mix tuna. 2. 20 oz. garlic. stirring frequently. crushed 4 tsp reduced-sodium soy sauce 1. ginger. about 3 to 5 minutes. minced 1 cup brown rice. Spread on bread. Heat the oil in a nonstick sauté pan over medium heat.m. minced 1 clove garlic. Smart Balance Light Butter Popcorn 7 p. cut into bite-sized pieces or strips (10 oz total) 2 small zucchinis. avocado. 2. Add the pork and cook for 2 to 3 minutes. and sauté until the onion is translucent.m. Add the onion. Add the rice. and scallions. cut into bite-sized pieces or strips 2/3 cup carrot strips 2 cloves garlic. 1 medium apple 1 2% Milk String Cheese Noon TunaGuac Sandwich 15 Baby-cut carrots 3 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. Brown Rice Pilaf (Makes 2 servings) 1 teaspoon peanut oil 1/2 small onion. Cook and stir 1 to 2 minutes longer. Heat the oil and pepper flakes in a skillet over medium-high heat. 3. 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. 10:30 a. almonds. 2. minced 1/2 tablespoon peeled and grated fresh ginger 1/2 jalapeño pepper (seeds removed). cut into bite-sized pieces or strips 2/3 medium onion. sliced 1 tbsp all-natural peanut butter 1 cup water 1. Add the remaining ingredients and cook 2 to 3 minutes longer. Microwave on high for 1 minute.

to desired doneness. 3. ends trimmed Salt and pepper to taste 1. 3. Side: Microwave Baked Potato 1 large baking potato Salt and pepper to taste 1. 3. Crack eggs into bowl. Spray Pam on hot pan. Prick the potato all over with a fork. Cook and scramble until firm. 1 clove garlic. 2. and season with salt and pepper. Cut in half. and microwave for 5 minutes more. seasoning each side with a pinch of salt and pepper as the other side cooks. 1 Stonyfield yogurt 1 medium banana Noon 2 Power-Packed PBJs 1 medium apple 3 p. crushed 1. stirring often until the mushrooms soften (about 3 minutes). thyme. Whisk eggs to break yolks.m.m. Spread the peanut butter on the other toast slice. Sear the steaks in a skillet on medium high (about 2 to 3 minutes per side). 1/4 tsp dried thyme. stirring frequently and scraping with a spoon to release the brown bits left behind by the meat (about 30 seconds). Side: Green Beans 20 green beans. 2. length-wise. Seared Sirloin with Shrooms (Makes 2 servings) 2 sirloin steaks. 2. Spread the preserves on one of the toast slices. 2. 10:30 a. Seared Sirloin with Shrooms (1 serving) Microwave Baked Potato 20 Green Beans 9 p. and reduce the heat to medium. Put the olive oil. 6 oz each 1/4 c chicken stock 1/2 c sliced mushrooms 1 tsp olive oil Plus: Salt and pepper.Tuesday: 8 a. toasted 1 tablespoon all-natural peanut butter 1. 25 raw almonds 1 medium banana 7 p. Add a handful of salt to a small saucepan of water. Add beans and cook for 5-7 minutes uncovered. Turn the potato over.m. 2. Smart Balance Light Butter Popcorn 1 square dark chocolate Power-Packed PBJ 1 tablespoon 100% whole fruit preserves 2 slices whole grain bread. 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. Add eggs.m. Bring the water to a gentle boil.m. . Microwave on full power for 5 minutes. Slap the two sandwich halves together. 3. Remove the steaks from the skillet. and garlic in the skillet. Add the stock and mushrooms. 3. 4. 20 oz.

In a medium saucepan over medium heat. 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. Side: Steamed Broccoli 1 head broccoli Salt and pepper to taste 1. Chicken Tex-Mex Steamed Broccoli Today's Recipes PB/Banana Wrap 1 tbsp all-natural peanut butter 1 banana. turning to coat both sides. Mix avocado. Drain and season with salt and pepper. 4. Chicken Tex-Mex (Makes 4 servings) 4 boneless. Pour the remaining tomato mixture over the chicken. water PB/Banana Wrap 8 oz. Sprinkle with the cheese. Serve with the chicken. and cilantro. chocolate milk 10:30 a.Wednesday: 8 a. Add turkey to bread. Pour the dressing over the top. 20 oz. combine the tomatoes (with juice).m. chocolate milk 7 p. garlic. Reserve 1/4 cup of the tomato mixture.m. 3. 3. 2. sliced 1 whole wheat flour tortilla 1. Break broccoli head into bite-sized florets.m. skinless chicken breast halves 1/2 cup fat-free Italian dressing 1 can (16 ounces) Mexican-style stewed tomatoes 2 cloves garlic.m. salt and pepper. Add the broccoli to the boiling water. Spread mixture on turkey. Cover and refrigerate for at least 15 minutes. Simmer for 20 minutes. 2. 3. 8 oz. Cover and reduce heat to medium. . Bake the chicken for 40 minutes. Place the chicken in a 13´ x 9´ baking dish. Cook for 6-7 minutes. 4. Stir in the reserved 1/4 cup tomato mixture. Meanwhile. prepare the rice according to package directions. Pierce in several places with a fork. or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear. preheat the oven to 400°F. 1 medium orange 2 Laughing Cow Mini Babybel Original individual cheeses Noon GobbleGuac Sandwich 15 Baby-cut carrots 3 p. Mix banana and peanut butter in tortilla. Boil an inch of water in a saucepan. 2. until florets are easily pierced with a fork. peppers. Meanwhile. GobbleGuac Sandwich 2 slices whole grain bread 4 slices pre-sliced turkey 1/3 fresh avocado Salt and pepper to taste 1. minced 2 jalapeño chile peppers.

chocolate milk 7 p. and barbecue sauce. shallow dish and pour the marinade on top. Prick the potato all over with a fork. 50 Raisins 1 Stonyfield yogurt Noon Turkey Wrap with 1 slice cheese 1 medium banana 3 p. 1 Larabar Apple Pie Bar 8 oz. turning to coat. Grill the chicken pieces. for 20 to 25 minutes. Place the chicken in a large. Side: Microwave Baked Potato 1 large baking potato Salt and pepper to taste 1. 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. boneless chicken thighs. or until a thermometer inserted in the thickest portion registers 170°F. Preheat the grill to high. In a small bowl. Cut in half. Barbecue Chicken (Makes 6 servings) 1/4 cup low-fat vinaigrette dressing. trimmed of visible fat (about 3 pounds) 1. and the chicken is golden on all sides. 10:30 a. length-wise. Spray Pam on hot pan. Cover and refrigerate for up to 24 hours. 4. 2.m. 2. the juices run clear. and microwave for 5 minutes more. Add mushrooms and cheese. Whisk eggs to break yolks. Barbecue Chicken 3 oz. 20 oz. 3. . 3. Crack eggs into bowl. Worcestershire sauce. 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. water OneMinute Cheesy Mushroom Scramble 8 oz.m.m. Turn the potato over. Add eggs. combine the dressing.m.Thursday: 8 a. such as sun-dried tomato 2 tablespoons Worcestershire sauce 2 tablespoons spicy barbecue sauce 12 skinless. and season with salt and pepper. Microwave on full power for 5 minutes. 2. turning often. 4. Cook and scramble until firm.

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

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. or until soft. 4. length-wise. and microwave for 5 minutes more. Microwave on full power for 5 minutes. let cool for a minute or two. sliced 1 tablespoon plain yogurt 1. cooked 2 ounces roasted turkey breast. Prick the potato all over with a fork. 10:30 a. Cut in half. 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. 20 oz. 3.) Side: Baked Sweet Potato 1 large sweet potato Salt and pepper to taste 1. 2. tomato. whisk the egg. Line the middle of the tortilla with the bacon and top with turkey breast. Top with sliced banana and yogurt. then add next 6 ingredients and nuke for 2 minutes. In a large bowl.Saturday: 8 a. In microwave-safe bowl.m. Cook for 6 minutes per side or to the desired level of doneness. 2. Add everything else and mix²your hands are the best tool²until well blended.m. and lettuce. 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. diced 2 slices tomatoes 2 leaves lettuce 1. Place the burgers on a grill pan or nonstick skillet that¶s heated over medium high.m. Remove. .m. Turn the potato over. 3. mix egg well. 3. 2. 1 medium apple 2 Laughing Cow Mini Babybel Original individual cheeses 7 p. 3. (Wrap any extra burgers in plastic and freeze them for later. Smear the mayo on the tortilla. 1 Tbsp peanut butter 1 medium banana Noon Belly Off! BLT Lucini Rustic Italian Minestrone 3 p. 2. 4. Form the meat into four patties. Roll tightly into a tube. and season with salt and pepper.

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. Chang¶s Panda Express Popeye¶s Quizno¶s Red Lobster Ruby Tuesday¶s Schlotzsky¶s Sonic Starbucks Taco Bell Wendy¶s .Eating Out? Choose healthy meal options from these national restaurants: Arby¶s Atlanta Bread Company Baja Fish Bob Evans : Breakfast Carls Jr. F.

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 .Order this: Order this: Order this: 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 Order this: 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 Order this: Order this: Charbroiled BBQ Chicken Sandwich Calories: 380 Fat: 7 g Saturated Fat: 1.

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.Order this: 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: Order this: Order this: Chicken Burrito Bowl Calories: 480 Fat: 15.5 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 .

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 .Order this: Order this: Order this: 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.

cucumber. lettuce. alfalfa sprouts Calories: 285 Fat: 1 g Saturated Fat: 0 g Sodium: 499 mg Protein: 12 g .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. 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: . tomatoes.Order this: Order this: Order this: Double-Double Hamburger With Onion.

5 g Sodium: 680 mg Protein: 30 g Order this: Egg McMuffin Calories: 300 Fat: 12 g Saturated Fat: 5 g Sodium: 820 mg Protein: 18 g Order this: Order this: Order this: 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.Order this: Order this: Order this: 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.) 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 .

Thigh.5 g Saturated Fat: 4 g Sodium: 2050 mg Protein: 31 g Spicy Chicken Breast. breading removed). and Wing (skinless.5 g Saturated Fat: 5 g Sodium: 1380 mg Protein: 55 g Order this: Order this: Order this: Small Honey Bourbon Chicken Calories: 315 Fat: 4.5 Broccoli Beef & Mushroom Chicken with a Side of Mixed Vegetables Calories: 420 Fat: 17.5 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: 1. Leg.5 g Sodium: 1870 mg Protein: 41 g Four (4) Asian Dumplings Calories: 456 Fat: 20 g Sodium: 1180 mg . with Mashed Potatoes and Gravy Calories: 410 Fat: 12.5 g Sodium: 2815 mg Protein: 24.5 g Saturated Fat: 12.Order this: Order this: Order this: Seared Ahi Tuna and Sichuan-Style Asparagus Calories: 470 Fat: 31 g Saturated Fat: 5.

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.Order this: Order this: Order this: 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. but Cheese and Mayonnaise Calories: 430 Fat: 18 g Saturated Fat: 7 g Trans Fat: 1 g Sodium: 820 mg .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 Order this: Order this: Two (2) Grilled Steak Soft Tacos.

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