-LUNCH-

1.Monday: Skinny beef and broccoli noodles.

-Ingredients:
• 12 oz. wide rice noodles or udon noodles
• 1/3 c. low-sodium soy sauce
• 3 cloves garlic, minced
• Juice of 2 limes, plus wedges for serving
• 1 tbsp. Sriracha
• 1 tsp. honey
• 3 tbsp. toasted sesame oil, divided
• 1 tbsp. cornstarch
• 3/4 lb. flank steak, thinly sliced against the grain
• 1 large head broccoli, cut into florets
• 8 oz. baby bella mushrooms, sliced
-Fats: 12g
-Calories: 247

2.Tuesday: Vegetable Fried Rice

-Ingredients:
• 2 tablespoons butter, divided
• 3 eggs, whisked
• 2 medium carrots, small dice
• 1 small onion, small dice
• 3 cloves garlic, minced
• 1 cup frozen peas, thawed
• 4 cups cooked and chilled rice, (I either use white or brown rice)
• 3 tablespoons low sodium soy sauce
• 2 tablespoons oyster sauce
• 1 teaspoon sesame oil
• sliced green onions for garnish, if desired
-Fats: 10.9g
-Calories: 531

3.Wednesday: Healthy Mac and cheese.

-Ingredients:
• 2 cups uncooked elbow macaroni – whole wheat, low glycemic, gluten free… any will
work.
• 1 tablespoon butter.
• 1 small yellow onion.
• 1 small butternut squash (4-5 cups cubed).
• 5 cups chicken or vegetable broth. 3/4 cup milk.
• 1 teaspoon salt.
• 2/3 cup shredded cheese. Parsley for topping. Salt and pepper to taste.
-Fats: 16g
-Calories: 376

a.Chicken Salad
-Ingredients:
• 2 cups chopped cooked chicken
• 2 scallions
• 1/3 cup mayonnaise
• 2 tablespoons plain greek yogurt
• 1/2 red pepper
• 1/3 cup chopped water chestnuts
• 2 tablespoons chopped almonds
• 1 teaspoon dijon mustard
• 1/2 teaspoon lemon juice
• Some salts and peppers
-Fats: 3.3g
-Calories: 316

4.Thursday: Cabbage Soup.

-Ingredients:
• 2 tablespoons olive oil
• 8 ounces sliced button mushrooms
• 2 large yellow or white onion, chopped 
• 1 bunch celery, grated (see Cook's Note)
• 3 carrots, grated
• 2 green peppers, stemmed, seeded and grated
• 2 cloves garlic, grated
• Half a head green cabbage, shredded
• 2 tablespoons low-sodium soy sauce
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• Kosher salt and freshly ground black pepper
• One 28-ounce can crushed tomatoes 
• 4 cups low-sodium chicken broth
-Fats: 1.5g
-Calories: 100
 a.Buckwheat Noodle Salad.
-Ingredients:
• 5 tablespoons peanut butter
• 5 tablespoons water
• 5 tablespoons soy sauce.
• 2 tablespoons sesame oil (optional – for flavor)
• 2 tablespoons honey
• juice of 1 lime
• 1 clove garlic
• 1/4 cup chili sauce like sriracha (more or less depending on spice tolerance)
• 1/2 cup peanuts
For Salad:
• 1 lb. chicken breast
• 1 red bell pepper
• 3-4 cups chopped purple cabbage
• 10 ounces soba noodles
• fresh cilantro or basil to taste
• crushed peanuts for topping
-Fats: 15g
-Calories: 520

5.Friday: Chipotle Chicken and Rice 

-Ingredients:
o 1 1/2 lbs chipotle chicken I used 4 boneless skinless thighs, grilled or broiled and
chopped bite size, about 3 cups chicken
o 2 cups rice
o 4 cups broth
o 1 tablespoon butter
o 1/2 large onion about 1 cup diced
o 1/2 teaspoon kosher salt
o 1 chipotle pepper in adobo sauce minced fine
o 28 ounces diced tomatoes
o 1 1/2 tablespoons Mexican spice mix taco seasoning can be substituted
o Optional: Sour cream and/or chopped cilantro for topping
-Fats: 19.5g
-Calories: 320