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

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

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

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

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

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

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

minced 2 jalapeno chile peppers. then add next 6 ingredients and nuke for 2 minutes. Add the broccoli to the boiling water. Pour the dressing over the top. mix egg well. turning to coat both sides. and cilantro.m. 4. Drain and season with salt and pepper. Meanwhile. Sprinkle with the cheese. 20 oz. 3. prepare the rice according to package directions.m. combine the tomatoes (with juice). Pour the remaining tomato mixture over the chicken. Chicken Tex-Mex Steamed Broccoli PB Wrap 1 tbsp all-natural peanut butter 1 whole wheat flour tortilla 1. skinless chicken breast halves 1/2 cup fat-free Italian dressing 1 can (16 ounces) Mexican-style stewed tomatoes 2 cloves garlic. Serve with the chicken. Simmer for 20 minutes. Meanwhile. Spread peanut butter in tortilla. 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. 1medium apple 2 Laughing Cow Mini Babybel Original individual cheeses 7 p. In a medium saucepan over medium heat. Cook for 6-7 minutes. 10:30 a. 2. 4. 3. Stir in the reserved 1/4 cup tomato mixture. In microwave-safe bowl. until florets are easily pierced with a fork. Pierce in several places with a fork. Remove. 2. Break broccoli head into bite-sized florets. sliced 1 tablespoon plain yogurt 1. Boil an inch of water in a saucepan. Bake the chicken for 40 minutes. Reserve 1/4 cup of the tomato mixture. 2. Cover and refrigerate for at least 15 minutes. 3. let cool for a minute or two.Saturday: 8 a. peppers. 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. preheat the oven to 400°F. .m. Chicken Tex-Mex (Makes 4 servings) 4 boneless.m. Place the chicken in a 13´ x 9´ baking dish. 1 Tbsp peanut butter 1 medium banana Noon PB Wrap 1serving Bridgford Beef Jerky 3 p. Cover and reduce heat to medium. garlic. Side: Steamed Broccoli 1 head broccoli Salt and pepper to taste 1. Top with sliced banana and yogurt. or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear.

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

rinsed and drained 2 cans (14-ounce) diced tomatoes with chiles 1 3 oz. cans corn 2 cans chunk light tuna 1 package whey protein powder (optional) PASTAS.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. 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. can peas 3 3 oz. bottle orange juice 3 8 oz. 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 .

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

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

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

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

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

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

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

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. skinless chicken thighs (breasts work. too) 1 medium flank steak 1 pound lean ground beef 1 pork tenderloin FREEZER AISLE: 1 package frozen mixed berries (2 cups will be used) CONDIMENTS/SAUCES: 1 bottle all-natural maple syrup 1 jar Dijon mustard 1 16 oz.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. Dalfour¶s 100 percent natural fruit spread .

GRAINS AND CEREALS: 1 can/carton Quick Quaker Oats (3 cups will be used) 1 box instant brown rice (2 cups will be used) 1 box ground flaxseed (optional) BEVERAGES: 1 16 oz. bottle orange juice 4 8 oz. can corn 1 can chunk light tuna 1 package whey protein powder (optional) PASTAS. 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 . can peas 1 3 oz.2 cans Mexican-style stewed tomatoes 1 carton Swanson chicken stock (1 serving will be used) 1 3 oz.

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

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

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

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

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

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

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

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

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

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

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

preheat the oven to 400°F. Simmer for 20 minutes. Smart Balance Light Butter Popcorn 7 p. 2. Reserve 1/4 cup of the tomato mixture. 2. minced 2 jalapeño chile peppers. 4. Sprinkle with the cheese. Cover and refrigerate for at least 15 minutes. In a medium saucepan over medium heat. Meanwhile.m.m.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. 4. until florets are easily pierced with a fork. Bake the chicken for 40 minutes. peppers. Stir in the reserved 1/4 cup tomato mixture. Serve with the chicken. garlic. 3. turning to coat both sides. Microwave on high for 1 minute. Drain and season with salt and pepper. Chicken Tex-Mex 1/4 cup brown rice Steamed Broccoli . Pour the remaining tomato mixture over the chicken.m. Cook for 6-7 minutes. Place the chicken in a 13´ x 9´ baking dish. 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. 2. 3. Mix all ingredients in a bowl. and cilantro. Add the broccoli to the boiling water. Boil an inch of water in a saucepan. Chicken Tex-Mex (Makes 2 servings) 4 boneless. prepare the rice according to package directions. combine the tomatoes (with juice). Break broccoli head into bite-sized florets. Meanwhile. 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 Go out for lunch (Use our guide to choose a meal at more than 70 restaurants) 3 p. 10:30 a.Friday: 8 a. or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear. Side: Steamed Broccoli 1 head broccoli Salt and pepper to taste 1. Pour the dressing over the top. Cover and reduce heat to medium.

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

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

CANNED/JARRED FOODS: 1 jar all-natural peanut butter 1 can sliced mushrooms 1 32-ounce can crushed tomatoes 1 package whey protein powder PASTAS. 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 . GRAINS.

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

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

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

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

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

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

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

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

bottle orange juice 3 8 oz. can peas 2 3 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. 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. 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 .

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

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

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

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

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

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

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

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

bottle orange juice 3 8 oz.1 package all-natural applesauce (1 individual cup will be used) 1 jar St. 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. can peas 3 3 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 can black beans 1 3 oz. cans corn 1 can chunk light tuna 1 jar marinara sauce 1 package whey protein powder (optional) PASTAS. 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 .

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

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

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

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

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

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

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

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

GRAINS AND CEREALS: 1 can/carton Quick Quaker Oats (3.75 cups will be used) 1 box instant brown rice (2 cups will be used) 1 box ground flaxseed (optional) BEVERAGES: 1 16 oz. cans corn 1 can chunk light tuna 1 jar Lucini Rustic Minestrone 1 package whey protein powder (optional) PASTAS.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. bottle orange juice 3 8 oz. can peas 2 3 oz. packages chocolate milk 1 pint skim milk PRODUCE: 8 bananas 5 apples 1 avocado 2 small zucchinis 1 package baby carrots 5 cloves garlic (less than 1 head) 3 baking potatoes 2 heads broccoli 1 large package green beans (40 beans will be used) 2 packages pre-sliced white mushrooms 1 orange 4 small onions 1 bunch scallions 2 large tomatoes 1 sweet potato 1 head romaine lettuce 1 green bell pepper 1 jalapeño pepper 1 bunch carrots 1 bunch asparagus spears SPICES: 1 package fresh ginger 1 package dried cilantro 1 package dried thyme 1 package paprika 1 package red pepper flakes Salt Black pepper .

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

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

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

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

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

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

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

Eating Out? Choose healthy meal options from these national restaurants: Arby¶s Atlanta Bread Company Baja Fish Bob Evans : Breakfast Carls Jr. Chevy¶s Fresh Mex Chick-fil-A Chipotle Cosi Einstein Brothers: Lunch/dinner Five Guys Hardee¶s : Lunch/Dinner In-n-Out Burger Jack in the Box : Breakfast/Lunch/Dinner Jimmy John¶s KFC Long John Silver¶s Manchu Wok McDonald¶s : Breakfast McDonald¶s : Lunch/Dinner On The Border Outback Steakhouse P. F. Chang¶s Panda Express Popeye¶s Quizno¶s Red Lobster Ruby Tuesday¶s Schlotzsky¶s Sonic Starbucks Taco Bell Wendy¶s .

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: 3.5 g Sodium: 1170 mg Protein: 28g .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.

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: 14.5 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.

tomatoes.5 g Saturated Fat: 0 g Sodium: 1075 mg Protein: 27 g Order this: Chicken Fajita Pita Calories: 326 Fat: 10 g Saturated Fat: 6 g Sodium: 987 mg Protein: 23 g Or this: Totally Tuna Sub Calories: 648 Fat: 31 g Saturated Fat: 4 g Sodium: 1592 mg Protein: 33 g Order this: Hamburger Deluxe with Ketchup and Mustard (hold the Mayo-Onion Sauce) Calories: 294 Fat: 11 g Saturated Fat: 4 g Trans Fat: 1 g Sodium: 494 mg Protein: 14 g Vegetarian Sub with avocado spread. cucumber.Order this: Order this: Order this: Double-Double Hamburger With Onion. Protein-Style Calories: 520 Fat: 39 g Saturated Fat: 17 g Sodium: 1160 mg Protein: 33 g Breakfast Jack Calories: 283 Fat: 11 g Saturated Fat: 4 g Sodium: 780 mg Protein: 16 g Order this: Turkey Breast Slim Sub Calories: 401 Fat: . lettuce. alfalfa sprouts Calories: 285 Fat: 1 g Saturated Fat: 0 g Sodium: 499 mg Protein: 12 g .

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: 1. with Mashed Potatoes and Gravy Calories: 410 Fat: 12.5 g Saturated Fat: 4 g Sodium: 2050 mg Protein: 31 g Spicy Chicken Breast. Leg.5 g Saturated Fat: 12. and Wing (skinless.5 g Sodium: 1870 mg Protein: 41 g Four (4) Asian Dumplings Calories: 456 Fat: 20 g Sodium: 1180 mg .5 g Sodium: 2815 mg Protein: 24.5 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 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. breading removed).Order this: Order this: Order this: Seared Ahi Tuna and Sichuan-Style Asparagus Calories: 470 Fat: 31 g Saturated Fat: 5.5 Broccoli Beef & Mushroom Chicken with a Side of Mixed Vegetables Calories: 420 Fat: 17.

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.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 . 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.

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