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Sample Meals

Sample Meals

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Published by: Marina_Abd_Rah_5529 on Jun 10, 2011
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BREAKFAST What to eat after Prep Week?

Here are some recipes and other food ideas to try that follow the general guidelines set out in The Belly Off! Diet book. Use these meal ideas in conjunction with Belly Off! Basic 8-week meal plan. Swap out certain dinners, lunches and snacks with these sample meals to add variety to the plan. As you become more familiar with the principles of healthier eating, you¶ll be able to add your own favorite recipes to your weekly menu. (Some of the ideas below are so simple, they don¶t require instructions. Others do.) Veggie Scramble

y y y y y y y

2 large eggs 2 large egg whites 2 cups spinach, cooked down before adding eggs ¼ cup mushrooms, sliced 2 slices whole wheat bread, toasted 1 pat butter 2 tsp all natural fruit spread

Serves: 1 Prep Time: 5 minutes Cook Time: 5 minutes Directions:

y y y y

Heat a small nonstick skillet over medium heat. In a small bowl, whisk together eggs and egg whites until fluffy. Set aside. Spray pan with nonstick spray. Add egg mixture and scramble gently with a spatula for 1-2 minutes as eggs begin to set. Add mushrooms and peppers, season with salt and pepper and continue to scramble until eggs are cooked.

Cereal and fruit

y y y y

1 ½ cups Bran Flakes 8 fl oz organic skim milk 1 medium banana, sliced 1 Tbsp sliced almonds

Tropical Smoothie

y y y y y y

¼ cup nonfat Greek style yogurt ½ cup frozen pineapple chunks 1 oz vanilla whey protein powder ½ whole wheat English muffin, toasted 1 pat butter 2 tsp honey

sliced ¾ cup low fat granola 6 oz nonfat. scrambled 1 slice Canadian bacon 1 slice tomato Whole wheat English muffin. fruit and protein powder. add four ice cubes to the blender before mixing the yogurt. plain yogurt Egg Sandwich y y y y 2 whole eggs + 2 egg whites. toasted 2-Minute Power Breakfast y y y Sprouted grain English muffins 1 Tbsp natural peanut or almond butter 1 banana LUNCH .Directions: For added volume. Oatmeal with fruit and nuts y y y 1 cup oatmeal 2 Tbsp chopped walnuts 1 pear. chopped Fruit and Granola y y y y 1 cup chopped cantaloupe 1 cup strawberries.

defrosted and mashed (to use as jelly) 2 slices whole grain bread 1 cup organic milk Turkey Sandwich y y y y y y 2 slices multigrain bread 3 oz roasted turkey breast. Serve with 2 cups lentil soup. crumbled 1/3 cup canned chick peas (rinsed /drained) 1 Tbsp olive oil 1 Tbsp balsamic vinegar 1 small orange Mediterranean Feast in 10 minutes y y y y y 1 large whole grain pita 4 slices roasted eggplant 2 tsp Dijon mustard ½ cup shredded lettuce 2 cups lentil soup Directions: y y y Place slices of roasted eggplant inside a large pita. Add mustard and shredded lettuce. chopped 1 oz feta cheese.Greek Salad y y y y y y y 3 cups spinach 1 cup tomato. Belly Off! PBJ y y y y 2 Tbs natural peanut butter ½ cup frozen fruit. low sodium ¼ roasted red pepper 3 Tbsp hummus ¼ cup baby spinach 1 medium apple .

pepper and salsa.Grilled Tuna Salad y y y y 4 oz grilled tuna 3 cups spinach 1 cup carrots. Top with sliced grilled tuna. canned ¼ cup sliced bell pepper ¼ cup salsa Serves: 1 Prep Time: 5 minutes Cook Time: 1 minute Directions: y y Top tortilla with cheese rice. chopped 2 tsp sesame oil + 2 tsp lime juice Directions: y y y Mix the chopped carrots and the spinach together. Rice and Bean Wrap y y y y y y 1 (8 in) whole wheat flour tortilla 1 slice low fat cheddar cheese ½ cup cooked brown rice ½ cup black beans. skin on Steamed broccoli Salsa Small handful cheddar cheese . Soup and Stuffed Potato y y y y y 2 cups low salt vegetable soup 1 baked potato. Roll up tightly and microwave for one minute to heat. beans. Drizzle mixture of sesame oil and lime juice over all.

DINNER Grilled Salmon y y y y 5 oz wild salmon. halved 8 oz organic low fat milk Directions: y y y Toss the cooked pasta with the basil pesto to coat evenly. Shrimp and Rice y y y y 6 oz cooked shrimp 1 cup cooked brown rice pasta 1 cup steamed broccoli 2 Tbsp chopped sundried tomatoes (packed in oil) Chicken Stir Fry y y y y 5 oz skinless chicken breast. sprinkled with chili powder Shrimp Pesto y y y y y 1 ½ cup cooked whole wheat pasta 1 Tbsp basil pesto. minced 1 cup sliced mushrooms . prepared 4 oz cooked shrimp ¾ cup cherry tomatoes. cut 2 tsp canola oil 1 clove garlic. Serve with 1 cup organic low-fat milk. Add cooked shrimp and cherry tomatoes and toss to distribute. grilled with 1 tsp olive oil and 1 tsp chili powder 1 cup steamed broccoli with lemon juice 1 medium baked sweet potato 2 tsp low fat sour cream.

y y y y 1 ½ cups green beans 2 Tbsp low sodium soy sauce 1 Tbsp hoisin sauce ½ cup cooked quinoa Prep Time: 10 minutes Cook Time: 10 minutes Serves: 1 Directions: y y y y y Heat a wok or large pot over high heat. Lower heat slightly. Add chicken and 1 Tbs soy sauce. hoisin sauce and remaining soy sauce. Continually toss and cook for another 5 minutes until chicken is cooked and vegetables are slightly tender. chopped 1/3 green bell pepper. chopped 1/3 (28-ounce) can whole crushed tomatoes with liquid. minced 1/3 tsp kosher salt + 1/3 Tbs cumin + 1 tsp chili powder ¼ cup button mushrooms. rinsed and drained 1/3 (15 oz) can kidney beans. chopped 1 garlic clove. no salt added 1/3 (15 oz) can black beans. frozen 15 baked tortilla chips Serves: 3 Prep time: 15 minutes Cook time: 40 minutes . Add oil and garlic and sauté for 10 seconds. rinsed and drained 1/3 cup whole kernel corn. toss and cook for 2 minutes. Add vegetables. Grilled steak pita y y y y y 4 oz grilled flank steak 2 cup steamed green beans 2 tsp olive oil 2 tsp lemon juice 1 whole wheat pita (4 in) Vegetarian Chili y y y y y y y y y y y 1/3 Tbs olive oil 1/3 onion.

beans and corn . 6. Reduce heat to medium and simmer uncovered for 20 minutes. 5. Add mushrooms. Add garlic and spice mix and continue to cook for an additional 5 minutes. ¼ cup hummus 1 cucumber. 2. 1. 3. Add onion and pepper and cook for 3-4 minutes. 8. stir and bring mixture to a boil. Turkey Burger Wrap y y y y y y 1 slice low fat Swiss cheese 1 Spinach Flour tortilla (10 in) 1 Tbs BBQ sauce ¼ cup shredded cabbage 1 cup sliced cucumber 2 tsp olive oil and 1 tsp balsamic vinegar SNACKS Any of the following healthy foods make terrific mid-morning or afternoon snacks. 1 medium apple 1 handful raw almonds 1 medium pear 1 handful raw walnuts 1 slice whole grain bread 1 Tbsp all natural peanut butter 1 banana 4 oz low fat yogurt 1 scoop protein powder ½ cup blueberries 1 slice cheese 3 oz roasted turkey breast (deli sliced) Spicy mustard 2 Tbsp almond butter 1 cup blueberries. Orange-Banana Smoothie o 1 medium banana o 1 scoop protein o 8 oz 100% orange juice 10. sliced . 9. stirring occasionally. with almond butter drizzled on top 1 ½ cup grapes ½ cup cottage cheese 2 hardboiled eggs 1 cup strawberries 1 handful raw almonds 4. tomatoes.y y y y y Heat oil in a large pot over medium-high heat. 7.

11. Post Workout Shake o 8 oz low-fat organic milk o 1 TbspS honey o 1/3 cup frozen blueberries o 1 small banana o 1 oz vanilla protein powder . Handful whole grain crackers (like Triscuits) 1 cup honeydew melon 1 string cheese 15. 6 oz non-fat yogurt 1 medium orange 16. 8 oz plain Greek yogurt 2 tsp honey 12. unsweetened 13. Strawberry Protein Shooter o 1 oz vanilla protein powder o ¾ cup frozen strawberries o 8 fl oz apple juice. Handful whole grain crackers (like Triscuits) 1 clementine 1 oz low fat cheddar cheese 14.

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