1300 Calorie Meal Plan PDF

Your 1300 to 1400
Calorie Meal Plan

Complete with shopping lists and day-to-day
instructions, this guide will help you prepare
for the week and plan delicious, well-balanced
meals within your recommended calorie range.
Your weight loss goal will be well within reach
with this basis for healthy eating!
Contents
03 21
Meal Plan Like an Expert Day 2 Recipes
Learn the basics of what your meals
Sear up some salmon for dinner
should include
05 27
Hydration Recipes Day 3 Recipes
Essential to weight loss and Do you have what it takes to make this
maintenance chopped salad?
11 33
Meal Plan Grocery List Day 4 Recipes
All the foods you need this week Save time today with some leftovers
13 40
Meal Plan Overview Day 5 Recipes
A look at what you'll be eating this week Mini quiche with major flavor
14 47
Day 1 Recipes Day 6 Recipes
Start off on the right foot A Mexican staple made at home
54
Day 7 Recipes
Finish the week with a sweet treat
Expert Tip
Thinking about weight loss can be overwhelming, but you can do it! Try
to set realistic, achievable goals for yourself to stay motivated; take it
one meal and one day at a time. Aim for eating a balance of foods high
in fiber, healthy unsaturated fats, and protein to keep you satiated
and energized throughout the day. Avoid skipping meals and, most
importantly, don’t forget to enjoy your food!
Kristy Del Coro, MS, RDN

Culinary Nutritionist
Meal Plan Like an Expert
Sticking to a calorie-controlled diet and being active will help you
achieve and maintain a healthy weight. Let's get started!
Between books, magazines, television, and planning meals, the priority should
and digital content, there are countless be to get as many nutrients as possible
weight loss plans out there. But no matter and feel satisfied and energized after each
how different all of these plans may meal and at the end of each day.
seem, the bottom line is that they are all
different versions of a calorie-controlled Calorie Goals
eating plan. What differentiates Age, height, weight, activity level, and
healthy “diets” is the kinds of foods gender all play a role when determining
recommended within that eating plan. your calorie needs. This meal plan
provides an average of 1300 calories per
Where the calories come from is just as day. The plan is meant to help you stay
important (if not more important) as the within the right range for your needs—
number of calories. When picking foods but try not to become fixated on counting
single calories. The most important thing
YOUR HEALTHY MEAL PLAN 03

Meal Plan Like an Expert
is to focus on the big picture of achieving overall

balance throughout the day by choosing nutrient- About This Meal Plan
rich foods, generally staying within the right
range, and avoiding empty calories. This plan is designed to
provide variety throughout
Exercise the week, but we
Cutting calories and eating well is the most understand that it’s not
effective tool to losing weight but exercise is always easy to carve out
essential to a healthy lifestyle and is key to cooking time. Feel free to
maintaining your weight once you lose it. Do modify the plan to save
what you enjoy—everything counts, including time and effort—instead
something as simple as a half-hour walk three of whipping up all the
times a week. recipes, double or triple
your favorite few and enjoy
Healthy Foods the delicious leftovers
Meals should be made primarily from whole throughout the week.
foods, including vegetables, fruits, whole grains,
legumes, and healthy fats and proteins. Cooking Many recipes include
from scratch as much as possible gives you better smaller portions of cheeses,
control of your eating since you know exactly nuts, seeds, and more for
what you are putting into each meal. When added flavor and texture.
planning your meals, a good rule of thumb is to Not everything is a must-
make vegetables the main component or “star” buy! Shop smart and
of your plate (vegetables are very low in calories swap out more expensive
and high in nutrients) and use other foods as ingredients for items on
“supporting actors” to round out the meal. sale, buy one variety and
use across all recipes that
Set Yourself Up for Success call for similar items, or
To be most efficient, it helps to have all of your omit altogether.
ingredients measured and laid out before you
start cooking. In some cases, you can even do Use sturdy tupperware
this earlier in the day or the night before so that and mason jars to keep
the time you spend actually cooking the meal is pre-chopped veggies and
manageable. leftovers fresh. Store
ingredients that weren't
And if you know you will be really tight on time, used where they belong,
certain items can be fully made in advance— like your pantry, fridge, or
including soups, grains, salad dressings, and freezer.
snacks. This will make meal planning much less
overwhelming and will guarantee that you will
stick to your eating plan.
Hydrating Beverages
Staying hydrated is essential to weight loss and maintenance. Drinking
the right amount of fluid is key to staying healthy and also helps you feel
satisfied between meals.
Choose sugar-free, calorie-free, caffeine- Caffeinated tea and coffee (without added
free beverages with meals and also sip sugar or large amount of milk/cream) are
on them throughout the day. Water, okay in moderation, but keep in mind
sparkling water (plain or naturally that they are not as hydrating as non-
flavored), and unsweetened herbal tea caffeinated beverages. If you do enjoy the
are the best choices. If plain water gets occasional latte or cappuccino, just don’t
old, flavor your drink yourself by adding forget to factor that into your calorie count
a small amount of fruits, vegetables, for the day.
or herbs—citrus, muddled berries,
cucumber, or mint are all delicious Lastly, diet drinks may be tempting and
choices. are not harmful as an occasional beverage,
but some studies indicate that even diet
While 100% fruit juice sounds healthy, it drinks can lead to weight gain because of
is better to consume calories from whole the way the body reacts to the artificial
fruit as part of a meal or snack or in a sweeteners, so this shouldn’t be your first
smoothie where the fruit retains all of its choice for weight loss.
fiber. Juice may quench your thirst but
will still leave you hungry. As a start, try these refreshing, low-
calorie thirst quenchers.

Hydration Recipes
Freshly Steeped Mint

and Lemon Tea
Servings : 1
Ingredients
½ cup fresh mint leaves, packed
1/4 lemon, sliced
64 ounces hot water
Nutrition Facts
Serving Size: 1 cup
Calories: 1 Fiber: 0g
Total Fat: 0g Total Sugars: 0g
Carbohydrate: 0g Added Sugars: 0g
Protein: 0g
Preparation
1. Wrap the fresh mint leaves in a
cheesecloth and tie tightly. You can also
use a pitcher with an infuser if you have
one.
2. Add the mint leaves and lemon to an

empty pitcher. Fill it to the top with
boiling hot water.
3. Let sit for at least 30 minutes before

enjoying.

Hydration Recipes
Simple Cinnamon Tea

Servings : 1
Ingredients
cinnamon stick (Ceylon
1
cinnamon)
1 cup boiling water
tea bag (regular or decaffeinated
1
black tea or herbal tea)
honey (or other sweetener) to
-
taste (optional)
Nutrition Facts
Serving Size: 1 cup
Protein: 0g
Preparation
1. Place the cinnamon stick in a mug.
2. Add the boiling water and steep the
cinnamon stick tea, covered, for 10
minutes.
3. Add the teabag. Steep for one to two

additional minutes. Remove the teabag
and cinnamon stick.
4. Sweeten to taste, if desired.

Hydration Recipes
Cinnamon Infused
Ginger Lemon Iced
Tea
Servings : 8
Ingredients
2 cinnamon sticks
slices ginger, about ¼-inch thick
5
each
¼ lemon, sliced
64 ounces hot water
Nutrition Facts
Serving Size: 1 cup
Protein: 0g
Preparation
1. Place all ingredients in a large pitcher
and let steep and cool overnight.
2. Place in the refrigerator to chill. Add ice

cubes and a fresh lemon slice to each
glass before serving the liquid. You can
keep the cinnamon sticks in the pitcher
for a second batch and discard the
ginger and lemon slices.

Hydration Recipes
Strawberry Basil
Sparkler
Servings : 1
Ingredients
- ice
4 strawberries, sliced
6 basil leaves, roughly chopped
ounces sodium-free sparkling
12
water
Nutrition Facts
Serving Size: 1 cup
Protein: 0g
Preparation
1. Add ice to a highball glass.
2. Add sliced strawberries and basil.
3. Fill with sparkling water and stir. Enjoy!

Hydration Recipes
Mixed Berry Ice

Cubes With Seltzer
Servings :4
Ingredients
¼ cup blueberries
¼ cup raspberries
¼ cup blackberries
- tap water
- seltzer water
Nutrition Facts
Serving Size: 4 cubes + seltzer
Protein: 0g
Preparation
1. Divide the berries among a 16 cube ice
cube tray. Add tap water to cover and
place in the freezer until frozen (best to
do this a day ahead).
2. To serve, place desired amount of ice

cubes in a glass and top with selzter
water.

Meal Plan Grocery List
Review the list and cross out items you already
have handy. Doing this will save you time and
money at the supermarket.
Bread and Bakery Meat and Seafood Honey

1 Whole grain bagel 1 Pack Canadian bacon Unsweetened cocoa
1 Pack grain tortilla or 2 Chicken breasts powder
wrap Dried thyme
4 Ounces wild Alaskan
1 Pack 6-in corn tortillas salmon
Powdered sugar
Canned Goods Pantry Items Instant coffee

granules
1 Jar sliced roasted red Olive oil spray
peppers Dark chocolate chips
Olive oil
1 5-ounce can solid dried sage
Canola oil
white albacore tuna Curry powder
Apple cider vinegar
1 15-ounce cans Garlic powder
unsweetened reduced Red wine vinegar
fat coconut milk Whole coriander seeds
Salt
1¼ Cups almond milk Ground coriander
Black pepper
1 Jar mild harissa paste Ground cumin
Tahini
1 Jar red curry paste Dried oregano
Chia seeds
3 15-ounce cans Paprika
Unsweetened coconut
chickpeas
flakes Turmeric
1 15-ounce can low Ground cinnamon
Popcorn kernels
sodium pinto or black
beans Wild rice Red pepper flakes
3 Quarts unsalted Rolled oats Bay leaves

vegetable stock (freeze Steel cut oats Dried basil
leftovers) Quinoa Lentils
1 Small jar Kalamata White whole wheat Roasted cashews
olives flour Pecans
1 Small jar sun dried Baking powder Raw almonds
tomatoes Baking soda Sliced almonds
1 14-ounce can low Brown sugar Almond butter
sodium canned diced
Vanilla extract Almond flour
tomatoes
Maple syrup Pumpkin seeds

Grocery List Continued
Ground flaxseed 2 Small sweet potatoes
Raisins 1 Bunch kale
Dried cranberries 3 Avocados
Spaghetti 1 Bell pepper

1 Clementine
Fresh Produce 1 Pint fresh strawberries
1 Small zucchini 1 Bunch grapes
3 Medium yellow onions 1 Small papaya
1 Pint cherry tomatoes 1 Small pineapple
1 Ear of corn 1 Banana
3 Large carrots
1 Kiwi Frozen Goods
1 Cucumber 1 Bag frozen mixed
berries
7 Cups arugula
1 Bag frozen cherries
1 Bunch scallion greens
1 Bag frozen raspberries
1 Small butternut
1 Bag frozen corn
squash
1 Bag frozen edamame
5 Ounces baby spinach
1 Apple
Dairy and Eggs
4 Lemons 1 Dozen eggs
2 Limes 2 Ounces monterey jack
1 Small packet cilantro cheese
1 Small bunch parsley 1 Cup 2% milk
1 Small bunch mint 1 Pint plain nonfat greek

yogurt
1 Onion
1 Smallest container
1 Sprig fresh rosemary
hummus
3 Heads garlic
8 Ounces cheddar cheese
4 Stalks celery
1 Tbsp grated parmesan
1 Large bulb fennel
4 Ounces crumbled feta
1 Red onion
1 Bunch broccoli

Meal Plan Overview
1300-1400 Calories
SNACKS/
BREAKFAST LUNCH DINNER DESSERT TOTAL
Garlic Parmesan
California Summer Butternut Squash Chickpea and Popcorn + Roasted
Vegetable Omelet Grain Bowl Chicken Soup Cashews + Fruit
1 – – – Salad
1,351
319 calories 377 calories 258 calories –
397 calories
Cumin Lime
Cherry Berry Anti-
Spinach and Feta Pan-Seared Roasted Chickpeas
Inflammatory
Oatmeal Bowl Salmon with + Lemon Coconut
2 Smoothie Bowl
– Quinoa Bliss Balls
1,390
–
309 calories – –
337 calories
472 calories 272 calories
Vegetarian Spinach Spaghetti

Garbanzo Grain 1 Raspberry
Hummus Aglio e Olio +
Bowl With Green Oatmeal Muffin
3 Breakfast Bagel
Tahini Sauce
Roasted Broccoli
–
1,350
– –
– 147 calories
516 calories
Kale and Lentil 2 Leftover Lemon
Low-Sugar
Stuffed Sweet Leftover Garbanzo Coconut Bliss Balls
Coconut Raspberry
Potato + Grain Bowl With + Garlic Parmesan
4 Oatmeal
Roasted Broccoli Tahini Sauce Popcorn
1,394
–
– – –
223 calories
335 calories 516 calories 320 calories
Mediterranean
2 Spinach and Leftover Roasted
Veggie Wrap + Red Curry Lentil
Quinoa Mini Cashews + Fruit
Grilled Chicken Soup
5 Quiche
Skewers –
Salad 1,350
– –
– 348 calories
467 calories
Leftover Red
Arugula Tostada Leftover Mini
Greek Yogurt Curry Lentil Soup
with Turmeric Quiche + Fruit
Blender Pancakes + Leftover Grilled
6 – Chicken Skewers
Guacamole Salad 1,380
– –
153 calories –
576 calories
Leftover Arugula Dark Chocolate
Leftover Greek
Curried Tuna Salad Tostada with Avocado Mousse +
Yogurt Blender
Avocado Boats Turmeric Strawberry Banana
7 Pancakes
– Guacamole Smoothie
1,328
–
241 calories – –
153 calories

Day 1 Recipes
Harissa Chickpea and Chicken

Soup 17
California Summer
Vegetable Omelet 15
Garlic Parmesan Popcorn,

Roasted Cashews, and Fruit 18
Salad
Healthy Butternut Squash

Grain Bowl 16

New Year's Recipes
California Summer Vegetable Omelet

Servings : 1
Ingredients Preparation
- Olive oil spray 1. Spray a small nonstick skillet with olive
¼ cup zucchini, chopped oil and heat on low.
2 tablespoons onion, diced
2. Add zucchini and onion and cook,
¼ cup cherry tomatoes, quartered
stirring, until onion is soft.
ear of corn, kernels removed and
½
cob discarded 3. In a small bowl, mix tomatoes, corn
2 tablespoons cilantro, chopped kernels, and cilantro. Once zucchini
2 large eggs mixture is cooked, remove from pan
1 tablespoon water into bowl with corn mixture.
- pinch black pepper

4. Wipe the skillet clean and spray with oil
tablespoons monterrey jack
2 again. Place back on low heat.
cheese
¼ small avocado, sliced 5. In another bowl, whisk together eggs,
water, and pepper. Pour egg mixture
into the skillet and let cook until eggs
are almost set.
Nutrition Facts
Serving Size: 1 omelet 6. Sprinkle corn mixture onto one half of
Calories: 319 the eggs. Top with cheese and fold eggs
Fiber: 5g
Total Fat: 20g in half over the vegetables and cheese.
Total Sugars: 6g
Carbohydrate: 19g Continue cooking until eggs are set.
Added Sugars: 0g
Protein: 19g
7. Carefully slide omelet from the pan
onto a plate and top with sliced
avocado.

New Year's Recipes
Healthy Butternut Squash Grain Bowl

Servings : 1
½ cup butternut squash cubes 1. Heat oven to 400F. Line a baking sheet
½ teaspoon olive oil with parchment or a silicone baking
½ teaspoon maple syrup mat.
¼ teaspoon cinnamon
2. Toss butternut squash with oil, syrup,
¼ teaspoon freshly cracked pepper
cinnamon, pepper, and salt. Spread
- pinch of salt evenly on the baking sheet and roast for
2 tablespoons pecans 25 to 30 minutes, stirring occasionally.
½ cup cooked wild rice
1 cups baby spinach or spring mix
3. Place pecans on a piece of foil or small
baking sheet and toast at 400F for 5 to
½ small Honeycrisp apple
10 minutes or until fragrant, watching
2 tablespoons dried cranberries
carefully.
4. Assemble bowls. Divide rice between

two bowls. Add greens, squash, apples,
Nutrition Facts cranberries and toasted pecans.

Servings: 1 bowl

Protein: 9g

New Year's Recipes
Harissa Chickpea and Chicken Soup

Servings : 6
pound raw skinless chicken 1. Place chicken breast, coriander seeds,
¾
breast bay leaf, lemon, and parsley, in a small
1 tablespoon coriander seeds pot. Add 2 cups cold water and bring
1 bay leaf just to a simmer over medium-high
½ small lemon heat. Lower heat to medium-low.

Cook until chicken breast reaches an
1 large sprig parsley
internal temperature of 165F, about 10
2 cups water
to 15 minutes. When cooked, transfer
2 tablespoons olive oil
chicken to a plate or cutting board, and
2 cups small diced onion let cool. Once cool, shred into bite-
5 cloves garlic, chopped size pieces which will be added to the
2 cups small diced carrot finished soup. Reserve about 2 cups of
2 cups small diced celery shredded chicken.
2 cups small diced fennel
2 teaspoons Kosher salt 2. While the chicken is cooking, start to
prepare the soup. Add olive oil to a
2-4 tablespoons mild harissa paste
medium stockpot over medium heat;
2 teaspoons ground cumin
add onion and garlic and sauté for 5
2 teaspoons ground coriander
minutes until translucent.
2 1/2 cups cooked chickpeas,
2½
unsalted 3. Add the carrots, celery, fennel, and salt;
4 cups unsalted vegetable stock stir and cover, continuing to cook about
4 tablespoons chopped fresh mint 10 minutes.
tablespoons chopped fresh
4 4. When vegetables have started to soften,
parsley
stir in the harissa, cumin, and coriander
and cook for a minute or two.
Nutrition Facts 5. Gently mix in the cooked chickpeas

Servings: 2 cups each and vegetable stock and bring to a
Calories: 258 Fiber: 7g boil. Reduce to a simmer and cook for
Total Fat: 9g Total Sugars: 12g another 10 minutes.
Protein: 18g
6. Add shredded chicken to the pot and
mix well.
7. Remove from heat, taste and adjust

seasoning if necessary.
8. Divide into bowls and top with chopped

mint and parsley. Freeze leftovers!

New Year's Recipes
Low Sodium Garlic Parmesan Popcorn

Servings : 1
1 teaspoons olive or avocado oil 1. Heat oil in the bottom of a small
½ cup popcorn kernels saucepan over medium high heat. Add 2
1 cloves garlic, minced or 3 kernels to the pan while heating.
tablespoons good quality

1 2. Once kernels start to pop, add
parmesan cheese, freshly grated
remaining popcorn kernels and garlic.
1/8 teaspoon garlic powder
Cover the pan and cook, shaking the
pan to keep kernels from burning.
3. Once kernels have stopped popping,

Nutrition Facts
remove from heat and sprinkle the
Servings: 1 cup
parmesan and garlic powder on top.
Shake to coat popcorn evenly, then pour
into bowls and enjoy.
Protein: 4g

New Year's Recipes
Rosemary and Olive Oil Roasted Cashews

Servings : 4
1 cup raw cashews 1. Heat oven to 350F.
½ tablespoon extra virgin olive oil
2. In a medium bowl, combine cashews,
tablespoon fresh rosemary, finely
½ oil, rosemary, and pepper. Toss to
chopped
combine.
teaspoon freshly cracked black
¼
pepper 3. Spread cashews onto a baking sheet
lined with parchment.
4. Roast 15 minutes, stirring every 5

Nutrition Facts
Servings: ¼ cup minutes.
5. Remove from the oven and cool before
handling.
Protein: 5g

New Year's Recipes
Fruit Salad With Citrus Mint Dressing

Servings : 2
clementine, peeled and each slice 1. Mix all ingredients in a large bowl. Chill
1
cut into 3 pieces before serving.
¼ cup fresh strawberries, diced
2 tablespoons sliced grapes
¼ cup papaya, diced
¼ cup pineapple, diced
- juice of ½ lemon
- juice of ½ lime
10 mint leaves, chopped
Nutrition Facts
Servings: 1/2 cup
Protein: 1g

Day 2 Recipes
Cherry Berry Smoothie

Bowl
22
Pan-Seared Salmon With
Mediterranean Quinoa 24
Spinach and Feta Oatmeal Bowl

23
Cumin-Lime Roasted
Chickpeas + 1 Lemon 25
Coconut Bliss Ball

New Year's Recipes
Cherry Berry Smoothie Bowl

Servings
Servings::21
¼ cup 2% milk 1. Combine milk, yogurt, berries, cherries,
½ cup low-fat plain yogurt carrots, almonds, almond butter, and
½ cup frozen mixed berries lemon juice in a blender. Blend on high
until smooth, adding water as needed
½ cup frozen cherries
to thin the mixture. In a small bowl,
½ cup grated carrots
combine chipotle powder, garlic, and
1 tablespoons sliced almonds
cumin.
½ tablespoon almond butter
½ tablespoon fresh lemon juice 2. Top with kiwi slices, chia seeds, and
½ medium kiwi, sliced coconut flakes. Heat an oven-proof
½ tablespoon chia seeds skillet on the stove over high heat. Add
tablespoon unsweetened coconut oil and swirl skillet to coat.

½
flakes
Nutrition Facts
Serving Size: 1 bowl

Protein: 14g

New Year's Recipes
Spinach and Feta Oatmeal Bowl

Servings : 1
½ cup rolled oats 1. In a small saucepan, bring stock or
cup low-sodium chicken or vege- water to a boil. Add oats and turn heat
1
table broth to low. Cook, stirring occasionally, until
- olive oil spray oats have absorbed all of the liquid,
2 cloves garlic, minced about 5 minutes.
1 cup baby spinach 2. Meanwhile, in a small nonstick skillet,
1 large egg sauté garlic and spinach. Remove from
1 tablespoon feta cheese crumbles pan and set aside.
- freshly cracked black pepper 3. Spray skillet with olive oil spray and fry
egg to desired doneness.
4. Spoon oatmeal into a bowl. Stir in

spinach and feta cheese. Top with
Nutrition Facts
Servings: 1 bowl
fried egg and a generous crack of black
Calories: 309 Fiber: 5g pepper. Enjoy!

Protein: 19g

New Year's Recipes
Pan-Seared Salmon With Mediterranean Quinoa

Servings : 1
2 tablespoons black olives 1. Chop olives, sun-dried tomatoes, and
2 tablespoons sun dried tomatoes parsley. Peel and mince garlic clove. Set
4 sprigs fresh parsley aside.
1 small clove garlic

2. Cook quinoa according to package
¼ cup quinoa, dry
directions.
¼ pound wild Alaskan salmon, raw
1/8 teaspoon black pepper 3. While the quinoa is cooking, pat your
salmon dry with a paper towel. Rub
2 cups baby spinach
each piece (cut in 2 if you have one large
½ tablespoon olive oil
piece) with a small amount of olive oil
1/8 teaspoon dried basil
and sprinkle with black pepper.
1/8 teaspoon salt
½ ounce feta cheese 4. Heat a pan to medium-high heat. Once
hot, add the salmon skin side up. Cook
for three minutes, and then flip over
Nutrition Facts and cook for three more minutes.

Servings Size: Whole recipe
5. While the quinoa and salmon are
cooking, heat your olive oil and garlic
over medium heat in a separate pan.
Once hot, add the baby spinach and
Protein: 36g
sauté for a few minutes until it's wilted.
6. When your quinoa is done, mix in

olives, sun-dried tomatoes, parsley,
basil, and salt. Mix feta cheese in last.
7. Serve quinoa and spinach side by side

with the salmon over the top. Enjoy!

New Year's Recipes
Cumin-Lime Roasted Chickpeas

Servings : 1
1/3 15-ounce can chickpeas 1. Pre-heat oven to 400 F.
1 teaspoon olive oil
2. Rinse and drain chickpeas and blot with
½ teaspoon lime juice
a paper towel to remove all moisture.
1 teaspoons cumin powder
¼ teaspoon garlic powder 3. Toss chickpeas with 1.5 teaspoons of
¼ teaspoon paprika olive oil and place on a foil-lined baking
1/8 teaspoon salt sheet.
4. Bake at 400 degrees for 25 minutes.

Remove from oven and allow to cool
Nutrition Facts completely on the baking sheet.
Servings Size: 1 bowl

5. Turn oven down to 350 F.
6. Stir together remaining 1.5 teaspoons
oil, lime juice, cumin, garlic, paprika,
Protein: 7g
and salt until it forms a paste.
7. Toss mixture with cooled chickpeas and

use your hands to ensure all chickpeas
are coated.
8. Spread chickpeas evenly onto the same

foil-lined baking sheet and bake at 350
F for 15 minutes, checking on them
every 5 minutes to make sure they’re
not burning.
9. Allow chickpeas to cool completely

before eating. When the chickpeas
are done, they should feel lighter and
be very crunchy but not burned. Store
them in an airtight container at room
temperature for up to 2 days. However,
they're best eaten right away.

New Year's Recipes
Cinnamon Lemon Coconut Bliss Balls

Servings : 5
½ cup almond flour 1. Combine almond flour, maple syrup,
1 tablespoon pure maple syrup almond oil, lemon zest, cinnamon, and
½ teaspoon lemon zest, or to taste salt in a food processor bowl. Process
teaspoon ground cinnamon, or to until mixture is well combined and

¼ slightly sticky.
taste
- pinch of salt 2. Line a large plate or small baking sheet
tablespoon shredded with plastic wrap and divide dough into
1
unsweetened coconut 20 pieces. Roll each piece into a ball.
3. Place shredded coconut on a small plate

Nutrition Facts and roll each ball in the coconut, then
Serving Size: 1 ball
return to plate or baking sheet. May
Calories: 97 Fiber: 1g serve immediately or store covered in
Total Fat: 8g Total Sugars: 3g refrigerator until ready to eat.
Protein: 3g

Day 3 Recipes
Vegetarian Hummus Breakfast

Bagel 28
Spinach Spaghetti Aglio e
Olio and Lemony Roasted 30
Low-Carb Broccoli
Garbanzo Grain Bowl With

Green Tahini Sauce 29
Raspberry Oatmeal Muffins

32

New Year's Recipes
Vegetarian Hummus Breakfast Bagel

Servings : 1
½ 100% whole grain bagel 1. Toast bagel.
- nonstick spray
2. Beat egg in a small bowl. Cover skillet
1 egg with nonstick spray and heat on
2 tablespoons hummus medium. Add beaten egg and cook,
6 slices cucumber stirring frequently, until cooked
tablespoons sliced roasted red through.
2
peppers
3. Spread toasted bagel with hummus. Top
¼ cup arugula
with cucumber, roasted red peppers,
1 tablespoon crumbled feta
and arugula. Top with scrambled egg
and sprinkle with feta cheese. Season
with salt and freshly cracked black
pepper, if desired.
Nutrition Facts
Serving size: Whole recipe

Protein: 15g

New Year's Recipes
Garbanzo Grain Bowl With Green Tahini Sauce

Servings
Servings::22
1 sweet potato 1. Pre-heat oven to 400F.
1 tablespoon olive oil
2. Chop sweet potato into bite-sized
1/8 teaspoon cumin
pieces and toss with half of the olive oil,
1/8 teaspoon paprika
half of the cumin, half of the paprika,
1/4 teaspoon black pepper
half of the black pepper, and all of the
1/4 teaspoon chili powder chili powder.
1 cup chickpeas
1/4 cup quinoa (dry) 3. Drain and rinse the chickpeas. Toss with
the other half of the olive oil, cumin,
3 cups of arugula
paprika, and black pepper.
tablespoons pumpkin seeds,
2
shelled
4. Roast both the sweet potato and the
2 tablespoons tahini
chickpeas at 400F for 25 minutes,
1 tablespoon lemon juice turning halfway through.
1 clove of garlic
¼ teaspoon salt 5. Cook quinoa according to package
¼ cup fresh parsley directions. If you bought in bulk, bring
¼ cup fresh parsley quinoa and 1/2 cup of water to a boil.
water to thin, about 2 table- Once boiling, turn down to a simmer

- and cook for 10-12 minutes until water
spoons
has absorbed.
6. While the quinoa is cooking, make

Nutrition Facts the green tahini sauce. Measure all
Serving Size: ½ recipe
ingredients into a small blender or
food processor and blend until smooth.
Slowly add in water until sauce is to
your desired consistency.
Protein: 16g
7. Layers bowls with a base of arugula. Top
with quinoa, sweet potatoes, chickpeas,
pumpkin seeds, and green tahini.

New Year's Recipes
Spinach Spaghetti Aglio e Olio

Servings : 1
2 ounces dry spaghetti 1. Prepare and drain spaghetti according
2 garlic cloves, sliced to package directions. Don't forget to
¼ cup parsley leaves, minced salt your water and work on preparing
½ tablespoon oil the other ingredients while the
¼ cup spinach leaves, minced spaghetti is on the stove.
- pinch of red pepper flakes 2. Heat the olive oil in a medium skillet
over medium heat. Add the garlic and
red pepper flakes and sautee for about 2
minutes.
Nutrition Facts
Serving size: 1 bowl 3. Add the cooked and drained spaghetti
Calories: 290 Fiber: 4g to the skillet and mix until incorporated
Total Fat: 8g Total Sugars: 1g with the oil and garlic.
Carbohydrate: 45g Added Sugars: 0g 4. Add the parsley and spinach, stir until
Protein: 10g well combined. Let cook for another 2
minutes before turning off the heat and
plating.

New Year's Recipes
Lemony Roasted Low-Carb Broccoli

Servings : 2
2 cups chopped broccoli 1. Preheat oven to 375F.
2. Line a baking sheet with tin foil.
½ teaspoon sea salt
1 large lemon, peeled and juiced
3. In a large mixing bowl, combine broccoli
florets with oil, salt, lemon juice, lemon
teaspoon crushed red pepper
¼ peel, red pepper flakes, and oregano.
flakes
Mix all the ingredients together until
1/8 teaspoon oregano
thoroughly combined.
4. Pour the broccoli mixture onto the lined

baking sheet and spread out in one
Nutrition Facts
even layer. Bake at 375F for 20 minutes
Serving size: 1 cup
or until broccoli is lightly browned
and crispy, flipping the mixture once
halfway through.
Protein: 2g 5. Remove from oven and enjoy hot or at
room temperature.

New Year's Recipes
Raspberry Oatmeal Muffins

Servings : 6
½ cup rolled oats 1. Preheat the oven to 400F. Line a muffin
½ cup skim milk tin with paper liners or spray with
½ tablespoon lemon juice cooking spray.
½ cup white whole wheat flour

2. Combine oats, milk and lemon juice in
½ teaspoon baking powder
a small bowl. Let stand while preparing
¼ teaspoon baking soda other ingredients.
¼ cup lightly packed brown sugar
½ large egg, beaten 3. In a large mixing bowl, whisk together
flour, baking powder, baking soda, and
1/8 cup canola oil
brown sugar.
½ cup raspberries, frozen or fresh
4. Add egg and oil to oat mixture. Mix well.
5. Add oat mixture to dry ingredients and

Nutrition Facts stir just until moistened. Gently fold in
Servings size: 1 muffin
raspberries.
Total Fat: 6g Total Sugars: 8g 6. Scoop batter into muffin tin, filling
Carbohydrate: 21g Added Sugars: 6g each cup 3/4 of the way full.
Protein: 4g
7. Bake for 15 to 22 minutes or until top
bounces back when lightly touched.
Remove from oven and cool 10 minutes
before removing muffins to a cooling
rack.
8. Freeze leftovers!

Day 4 Recipes
Low-Sugar Coconut Raspberry

Oatmeal
34
Leftover Garbanzo Grain
Bowl With Green Tahini 37
Sauce
Kale and Lentil Stuffed

Sweet Potato and Leftover 35
Roasted Low-Carb Broccoli
2 Leftover Lemon Coconut

Bliss Balls and Garlic 38
Parmesan Popcorn

New Year's Recipes
Low-Sugar Coconut Raspberry Oatmeal

Servings : 1
¼ cup steel cut oats, uncooked 1. In a small pot, whisk together oats,
¾ cup reduced-fat coconut milk coconut milk, raspberries, and salt over
½ cup frozen raspberries medium heat.
- pinch of salt
2. Simmer 10 to 20 minutes, stirring
tablespoon unsweetened coconut
1 occasionally to prevent burning, until
flakes
oats are creamy and tender. If the oats
1 teaspoon chia seeds
are getting too dry, add ¼ cup water to
the pot.
Nutrition Facts 3. Pour oatmeal into a bowl and top with

Servings: 1 bowl coconut flakes and chia.
Protein: 5g

New Year's Recipes
Kale and Lentil Stuffed Sweet Potato

Servings : 1
1 small sweet potato 1. Preheat oven to 400F.
2 tablespoons dried lentils
2. Rinse sweet potatoes and pierce with a
¼ cup water
fork in a few places. Wrap each potato
½ teaspoon olive oil
in foil and bake about 30 minutes, or
2 cloves garlic, minced
until tender. Remove sweet potatoes
large kale leaves, sliced into from the oven and keep wrapped in foil
2
ribbons until ready to serve.
tablespoons plain nonfat Greek
1
yogurt 3. Meanwhile, prepare the lentils. Add
1 tablespoons parsley, chopped lentils and water to a small saucepan
- black pepper to taste and bring to a boil. Cover, reduce heat
to low, and simmer 15-20 minutes.
4. Heat oil in a small nonstick skillet over

Nutrition Facts medium low heat. Add garlic and kale
Servings size: 1 potato
and cook, stirring gently, until kale is
wilted, about 2 minutes. Add lentils and
stir. Remove from heat.
Protein: 13g 5. Remove sweet potatoes from foil and
cut in half lengthwise, going only about
halfway deep with your knife so that
you aren't cutting all the way through
the potato. Gently squeeze the two ends
to open up the sweet potatoes. Fill the
centers with kale and lentil mixture.
Top with yogurt, parsley, and freshly
cracked black pepper.

New Year's Recipes
Lemony Roasted Low-Carb Broccoli

Servings : 2
2 cups chopped broccoli 1. Preheat oven to 375F.
2. Line a baking sheet with tin foil.
½ teaspoon sea salt
1 large lemon, peeled and juiced
3. In a large mixing bowl, combine broccoli
florets with oil, salt, lemon juice, lemon
teaspoon crushed red pepper
¼ peel, red pepper flakes, and oregano.
flakes
Mix all the ingredients together until
1/8 teaspoon oregano
thoroughly combined.
4. Pour the broccoli mixture onto the lined

baking sheet and spread out in one
Nutrition Facts
even layer. Bake at 375F for 20 minutes
Serving size: 1 cup
or until broccoli is lightly browned
and crispy, flipping the mixture once
halfway through.
Protein: 2g 5. Remove from oven and enjoy hot or at
room temperature.

New Year's Recipes
Garbanzo Grain Bowl With Green Tahini Sauce

Servings
Servings::22
1 sweet potato 1. Pre-heat oven to 400F.
2. Chop sweet potato into bite-sized
1/8 teaspoon cumin
pieces and toss with half of the olive oil,
1/8 teaspoon paprika
half of the cumin, half of the paprika,
1/4 teaspoon black pepper
half of the black pepper, and all of the
1/4 teaspoon chili powder chili powder.
1 cup chickpeas
1/4 cup quinoa (dry) 3. Drain and rinse the chickpeas. Toss with
the other half of the olive oil, cumin,
3 cups of arugula
paprika, and black pepper.
tablespoons pumpkin seeds,
2
shelled
4. Roast both the sweet potato and the
2 tablespoons tahini
chickpeas at 400F for 25 minutes,
1 tablespoon lemon juice turning halfway through.
1 clove of garlic
¼ teaspoon salt 5. Cook quinoa according to package
¼ cup fresh parsley directions. If you bought in bulk, bring
¼ cup fresh parsley quinoa and 1/2 cup of water to a boil.
water to thin, about 2 table- Once boiling, turn down to a simmer

- and cook for 10-12 minutes until water
spoons
has absorbed.
6. While the quinoa is cooking, make

Nutrition Facts the green tahini sauce. Measure all
Serving Size: ½ recipe
ingredients into a small blender or
food processor and blend until smooth.
Slowly add in water until sauce is to
your desired consistency.
Protein: 16g
7. Layers bowls with a base of arugula. Top
with quinoa, sweet potatoes, chickpeas,
pumpkin seeds, and green tahini.

New Year's Recipes
Cinnamon Lemon Coconut Bliss Balls

Servings : 5
½ cup almond flour 1. Combine almond flour, maple syrup,
1 tablespoon pure maple syrup almond oil, lemon zest, cinnamon, and
½ teaspoon lemon zest, or to taste salt in a food processor bowl. Process
teaspoon ground cinnamon, or to until mixture is well combined and

¼ slightly sticky.
taste
- pinch of salt 2. Line a large plate or small baking sheet
tablespoon shredded with plastic wrap and divide dough into
1
unsweetened coconut 20 pieces. Roll each piece into a ball.
3. Place shredded coconut on a small plate

Nutrition Facts and roll each ball in the coconut, then
Serving Size: 1 ball
return to plate or baking sheet. May
Calories: 97 Fiber: 1g serve immediately or store covered in
Total Fat: 8g Total Sugars: 3g refrigerator until ready to eat.
Protein: 3g

New Year's Recipes
Low Sodium Garlic Parmesan Popcorn

Servings : 1
1 teaspoons olive or avocado oil 1. Heat oil in the bottom of a small
½ cup popcorn kernels saucepan over medium high heat. Add 2
1 cloves garlic, minced or 3 kernels to the pan while heating.
tablespoons good quality

1 2. Once kernels start to pop, add
parmesan cheese, freshly grated
remaining popcorn kernels and garlic.
1/8 teaspoon garlic powder
Cover the pan and cook, shaking the
pan to keep kernels from burning.
3. Once kernels have stopped popping,

Nutrition Facts
remove from heat and sprinkle the
Servings: 1 cup
parmesan and garlic powder on top.
Shake to coat popcorn evenly, then pour
into bowls and enjoy.
Protein: 4g

Day 5 Recipes
2 Spinach and Quinoa Breakfast

Mini Quiche 41
Vegan Red Curry Lentil
Soup With Kale 44
Mediterranean Veggie Wrap

and Grilled Chicken Tomato 42
Skewers
Leftover Roasted Cashews

and Fruit Salad 45

New Year's Recipes
Spinach and Quinoa Breakfast Mini Quiche

Servings : 9
1/3 cup quinoa (uncooked) 1. Preheat the oven to 350 F. Have a 12-
2/3 cup water cup muffin tin on hand.
ounces spinach (frozen, chopped,
4 2. In a small saucepan with a lid, combine
about 1 cup)
quinoa and water. Cover, bring to a
6 large eggs
boil, and reduce heat to a simmer. Cook
¼ teaspoon thyme leaves (dried)
until water is mostly absorbed, 12 to 13
2 pinches sage (ground)
minutes. Remove from heat and leave
¼ teaspoon salt covered for 3 to 4 minutes. Remove
pinch black pepper (freshly cover, fluff and let cool.
-
ground)
- pinch black pepper 3. While the quinoa is cooking, place the
frozen spinach in a small microwave-
tablespoons scallion greens
3 safe bowl and cook on high power just
(finely minced)
until thawed, 1 to 1 ½ minutes. Press
¾ ounces Canadian bacon
down on the spinach with a spoon and
1 cup Cheddar cheese (shredded)
pour off excess liquid. Spread spinach
out in the bowl to speed cooling.
Nutrition Facts 4. In a medium bowl, whisk the eggs. Add

Servings Size: 1 mini quiche thyme, sage, salt, pepper, scallions, and
Calories: 132 Fiber: 1g whisk. Mix in cooked quinoa, Canadian
Total Fat: 8g Total Sugars: 0g bacon, spinach, and cheese.
Protein: 10g 5. Grease 9 cups of a muffin tin very
generously with baking spray or oil. Use
a soup ladle or a large spoon to divide
the mixture into the muffin cups, filling
them to 1/8 inch below the top. Bake in
the middle of the oven until quiches are
set and slightly golden around edges, 18
to 20 minutes. Remove from the oven
and let them cool for 10 minutes in the
pan. Run a knife around the edge of
each muffin cup to loosen, then serve.
6. Freeze leftovers to eat later this week.

New Year's Recipes
Mediterranean Veggie Wrap

Servings : 12
¼ teaspoon olive oil 1. In a small skillet, heat oil over medium-
1 inch slice red onion low heat. Thinly slice red onion, bell
¼ medium red bell pepper pepper, and zucchini. Add to skillet
and sauté, stirring, until soft, about 5
¼ small zucchini
minutes.
1 whole grain wrap or tortilla
2 tablespoons hummus 2. In a separate skillet, heat wraps.
¼ cup baby spinach
3. Spread half of the hummus down the
1 tablespoon feta cheese, crumbled middle of each wrap. Divide spinach
½ teaspoon dried oregano between wraps, then top with sautéed
½ tablespoon sliced black olives vegetables. Sprinkle with feta, oregano,
and olives.
4. Fold edges over to roll up, and cut in

Nutrition Facts half cross-wise.
Serving: 1 wrap

Protein: 8g

New Year's Recipes
Low-Sodium Grilled Chicken and Tomato Skewers

Servings : 2
¼ cup fresh parsley leaves 1. Make the chimichurri sauce. In a
¼ cup fresh cilantro leaves blender or food processor, combine
1 tablespoon oregano leaves ingredients for chimichurri sauce
(everything except the chicken and
2 cloves fresh garlic
cherry tomatoes) and blend until
smooth.
1 tablespoon red wine vinegar
1 tablespoon water 2. Cut chicken breast into 1-inch cubes.
teaspoon freshly ground black Place in a zip-top bag with half of the
½
pepper chimichurri sauce. Let marinate in the
- juice from ½ lime refrigerator for 20 to 30 minutes. If
boneless, skinless chicken breast using wooden skewers, use this time to
1
(8oz) soak skewers in water.
½ pint cherry tomatoes
- olive oil spray 3. Thread chicken onto metal or wooden
skewers, alternating between chicken
cubes and tomatoes.
Nutrition Facts
Servings size: 2 skewers
4. Heat a grill or grill pan to medium-high
Calories: 228 Fiber: 2g heat. Spray with oil and grill skewers
Total Fat: 10g Total Sugars: 3g 2 to 3 minutes per side. Reduce heat to
Carbohydrate: 7g Added Sugars: 0g low or move skewers to top rack of the
Protein: 27g grill until finished cooking, about 10 to
15 minutes. The chicken should reach
an internal temperature of 165F.
5. Serve skewers with remaining

chimichurri sauce.

New Year's Recipes
Vegan Red Curry Lentil Soup With Kale

Servings
Servings::24
1 tablespoons extra-virgin olive oil 1. Heat olive oil in a large pot on medium-
medium yellow onion, peeled and high heat. When hot, add onion,
1
chopped garlic, and carrots. Saute until onion is
2 garlic cloves, peeled and minced translucent, about 5 minutes.
large carrots, peeled, trimmed, 2. Stir in red curry paste and cook until
2
and chopped
fragrant, about 1 minute.
1½ tablespoons red curry paste
14-ounce can low-sodium diced 3. Pour in diced tomatoes, lentils, broth,
1 salt, and black pepper. Bring to a boil,
tomatoes
1 cup lentils, any color or mixture then add kale. Cover soup, reduce
heat to medium, and simmer 20 to 30
4 cups low sodium vegetable broth
minutes, stirring occasionally, until
½ teaspoon salt
lentils are tender.
¼ teaspoon black pepper
4 cups chopped kale 4. Remove lid and stir in coconut milk.
1 cup reduced fat coconut milk Heat through for 2 to 3 minutes then
serve hot.

Nutrition Facts
Serving: 2½ cups each

Protein: 8g

New Year's Recipes
Rosemary and Olive Oil Roasted Cashews

Servings : 4
1 cup raw cashews 1. Heat oven to 350F.
½ tablespoon extra virgin olive oil
2. In a medium bowl, combine cashews,
tablespoon fresh rosemary, finely
½ oil, rosemary, and pepper. Toss to
chopped
combine.
teaspoon freshly cracked black
¼
pepper 3. Spread cashews onto a baking sheet
lined with parchment.
4. Roast 15 minutes, stirring every 5

Nutrition Facts
Servings: ¼ cup minutes.
5. Remove from the oven and cool before
handling.
Protein: 5g

New Year's Recipes

Servings : 2
1
- juice of ½ lemon
- juice of ½ lime
Nutrition Facts
Servings: 1/2 cup
Protein: 1g

Day 6 Recipes
Greek Yogurt Blender Pancakes

48
Black Bean-Arugula
Tostadas With Guacamole 51
Leftover Vegan Red Curry

Lentil Soup With Kale and 49
Leftover Chicken Skewers
Spinach and Quinoa

Breakfast Mini Quiche and 52
Fruit Salad

New Year's Recipes

Servings : 2
¼ cup rolled oats 1. Place all ingredients in a high powered
¼ cup white whole wheat flour blender and blend until smooth.
2. Preheat a pancake griddle or nonstick
1 large egg
skillet to 350F. Pour 1/4 cup batter
½ teaspoon vanilla extract
onto hot surface for each pancake. Let
½ cup plain non-fat Greek yogurt cook until bubbles start to appear on
tablespoons almond milk or milk the surface, about 1 to 2 minutes, then
2
of choice flip and continue cooking until done,
another minute. Repeat with remaining
batter.
Nutrition Facts
Servings: 3 pancakes 3. Serve with fresh berries and a drizzle of
Calories: 153 Fiber: 3g honey or real maple syrup.
Protein: 11g

New Year's Recipes
Vegan Red Curry Lentil Soup With Kale

Servings
Servings::24
1 tablespoons extra-virgin olive oil 1. Heat olive oil in a large pot on medium-
medium yellow onion, peeled and high heat. When hot, add onion,
1
chopped garlic, and carrots. Saute until onion is
2 garlic cloves, peeled and minced translucent, about 5 minutes.
large carrots, peeled, trimmed, 2. Stir in red curry paste and cook until
2
and chopped
fragrant, about 1 minute.
1½ tablespoons red curry paste
14-ounce can low-sodium diced 3. Pour in diced tomatoes, lentils, broth,
1 salt, and black pepper. Bring to a boil,
tomatoes
1 cup lentils, any color or mixture then add kale. Cover soup, reduce
heat to medium, and simmer 20 to 30
4 cups low sodium vegetable broth
minutes, stirring occasionally, until
½ teaspoon salt
lentils are tender.
¼ teaspoon black pepper
4 cups chopped kale 4. Remove lid and stir in coconut milk.
1 cup reduced fat coconut milk Heat through for 2 to 3 minutes then
serve hot.

Nutrition Facts
Serving: 2½ cups each

Protein: 8g

New Year's Recipes
Low-Sodium Grilled Chicken and Tomato Skewers

Servings : 2
¼ cup fresh parsley leaves 1. Make the chimichurri sauce. In a
¼ cup fresh cilantro leaves blender or food processor, combine
1 tablespoon oregano leaves ingredients for chimichurri sauce
(everything except the chicken and
2 cloves fresh garlic
cherry tomatoes) and blend until
smooth.
1 tablespoon red wine vinegar
1 tablespoon water 2. Cut chicken breast into 1-inch cubes.
teaspoon freshly ground black Place in a zip-top bag with half of the
½
pepper chimichurri sauce. Let marinate in the
- juice from ½ lime refrigerator for 20 to 30 minutes. If
boneless, skinless chicken breast using wooden skewers, use this time to
1
(8oz) soak skewers in water.
½ pint cherry tomatoes
- olive oil spray 3. Thread chicken onto metal or wooden
skewers, alternating between chicken
cubes and tomatoes.
Nutrition Facts
Servings size: 2 skewers
4. Heat a grill or grill pan to medium-high
Calories: 228 Fiber: 2g heat. Spray with oil and grill skewers
Total Fat: 10g Total Sugars: 3g 2 to 3 minutes per side. Reduce heat to
Carbohydrate: 7g Added Sugars: 0g low or move skewers to top rack of the
Protein: 27g grill until finished cooking, about 10 to
15 minutes. The chicken should reach
an internal temperature of 165F.
5. Serve skewers with remaining

chimichurri sauce.

New Year's Recipes
Black Bean-Arugula Tostadas With Guacamole

Servings : 2
4 6-inch whole grain corn tortillas 1. Preheat the oven to 350F.
1½ tablespoons olive oil
2. Brush 2 teaspoons of olive oil over both
cups canned black beans, rinsed
2 sides of each tortilla, place on a baking
and drained
sheet, and bake about 10 minutes.
½ cup salsa
medium avocado, peeled and 3. In a blender, pulse beans and salsa until
½
diced about half the beans are pureed and half
1 tablespoon chopped red onion remain chunky. Add water, 1 tablespoon
1 medium clove garlic at a time, if you need to thin the
1 teaspoon fresh lemon juice mixture. If you prefer the beans warm
¼ teaspoon powdered turmeric instead of room temperature, heat in
¼ teaspoon ground cumin a microwave safe dish for 1 minute, or
1/8 teaspoon salt until heated through.
- pinch of ground black pepper

4. In a medium bowl, mash the avocado,
4 cups arugula
red onion, garlic, lemon juice, turmeric,
½ cup chopped tomato cumin, salt, and pepper until smooth.
¼ teaspoon red pepper flakes
5. Heat 2 tablespoons of water in a large
pan and add the 4 cups of arugula,
mixing until only slightly wilted, then
Nutrition Facts remove from the water.
Serving Size: 2 tostadas each
Calories: 461 Fiber: 21g 6. Assemble your tostada. Spread the

Total Fat: 14g Total Sugars: 3g bean and salsa mixture on the baked
Carbohydrate: 70g Added Sugars: 0g tortilla and top with the wilted arugula,
Protein: 19g chopped tomato, guacamole, and
sprinkle of red pepper flake.

New Year's Recipes
Spinach and Quinoa Breakfast Mini Quiche

Servings : 9
1/3 cup quinoa (uncooked) 1. Preheat the oven to 350 F. Have a 12-
2/3 cup water cup muffin tin on hand.
ounces spinach (frozen, chopped,
4 2. In a small saucepan with a lid, combine
about 1 cup)
quinoa and water. Cover, bring to a
6 large eggs
boil, and reduce heat to a simmer. Cook
¼ teaspoon thyme leaves (dried)
until water is mostly absorbed, 12 to 13
2 pinches sage (ground)
minutes. Remove from heat and leave
¼ teaspoon salt covered for 3 to 4 minutes. Remove
pinch black pepper (freshly cover, fluff and let cool.
-
ground)
- pinch black pepper 3. While the quinoa is cooking, place the
frozen spinach in a small microwave-
tablespoons scallion greens
3 safe bowl and cook on high power just
(finely minced)
until thawed, 1 to 1 ½ minutes. Press
¾ ounces Canadian bacon
down on the spinach with a spoon and
1 cup Cheddar cheese (shredded)
pour off excess liquid. Spread spinach
out in the bowl to speed cooling.
Nutrition Facts 4. In a medium bowl, whisk the eggs. Add

Servings Size: 1 mini quiche thyme, sage, salt, pepper, scallions, and
Calories: 132 Fiber: 1g whisk. Mix in cooked quinoa, Canadian
Total Fat: 8g Total Sugars: 0g bacon, spinach, and cheese.
Protein: 10g 5. Grease 9 cups of a muffin tin very
generously with baking spray or oil. Use
a soup ladle or a large spoon to divide
the mixture into the muffin cups, filling
them to 1/8 inch below the top. Bake in
the middle of the oven until quiches are
set and slightly golden around edges, 18
to 20 minutes. Remove from the oven
and let them cool for 10 minutes in the
pan. Run a knife around the edge of
each muffin cup to loosen, then serve.

New Year's Recipes

Servings : 2
1
- juice of ½ lemon
- juice of ½ lime
Nutrition Facts
Servings: 1/2 cup
Protein: 1g

Day 7 Recipes
Leftover Greek Yogurt Blender

Pancakes 55
Leftover Black Bean-
Arugula Tostadas With 57
Guacamole
Tuna Salad Avocado Boats

56
Dark Chocolate Avocado

Mousse and Strawberry 58
Banana Smoothie

New Year's Recipes

Servings : 2
¼ cup rolled oats 1. Place all ingredients in a high powered
¼ cup white whole wheat flour blender and blend until smooth.
2. Preheat a pancake griddle or nonstick
1 large egg
skillet to 350F. Pour 1/4 cup batter
½ teaspoon vanilla extract
onto hot surface for each pancake. Let
½ cup plain non-fat Greek yogurt cook until bubbles start to appear on
tablespoons almond milk or milk the surface, about 1 to 2 minutes, then
2
of choice flip and continue cooking until done,
another minute. Repeat with remaining
batter.
Nutrition Facts
Servings: 3 pancakes 3. Serve with fresh berries and a drizzle of
Calories: 153 Fiber: 3g honey or real maple syrup.
Protein: 11g

New Year's Recipes
Tuna Salad Avocado Boats

Servings : 1
tablespoons 0% plain Greek 1. In a medium bowl whisk together
1
yogurt yogurt, vinegar, curry powder, salt, and
2 teaspoons apple cider vinegar cinnamon.
½ teaspoon curry powder
2. Add the tuna and toss to coat.
¼ teaspoon salt
1 small pinch ground cinnamon 3. Add the carrot, cashews, raisins, onion,
5-ounce can solid white albacore, and parsley and stir to combine.
½
drained and flaked
tablespoons finely diced carrot 4. Scoop half the mixture into each half of
2
avocado, allowing excess to spill over
teaspoons chopped toasted
2 the sides.
cashews
1 tablespoons chopped raisins 5. Scoop out the avocado with a fork as you
1 tablespoon chopped red onion eat the tuna salad, enjoying a little with
medium avocado, sliced in half each bite.
½
and seed removed
2 teaspoons chopped parsley
Nutrition Facts
Serving Size: ½ an avocado boat

Protein: 18g

New Year's Recipes
Black Bean-Arugula Tostadas With Guacamole

Servings : 2
4 6-inch whole grain corn tortillas 1. Preheat the oven to 350F.
1½ tablespoons olive oil
2. Brush 2 teaspoons of olive oil over both
cups canned black beans, rinsed
2 sides of each tortilla, place on a baking
and drained
sheet, and bake about 10 minutes.
½ cup salsa
medium avocado, peeled and 3. In a blender, pulse beans and salsa until
½
diced about half the beans are pureed and half
1 tablespoon chopped red onion remain chunky. Add water, 1 tablespoon
1 medium clove garlic at a time, if you need to thin the
1 teaspoon fresh lemon juice mixture. If you prefer the beans warm
¼ teaspoon powdered turmeric instead of room temperature, heat in
¼ teaspoon ground cumin a microwave safe dish for 1 minute, or
1/8 teaspoon salt until heated through.
- pinch of ground black pepper

4. In a medium bowl, mash the avocado,
4 cups arugula
red onion, garlic, lemon juice, turmeric,
½ cup chopped tomato cumin, salt, and pepper until smooth.
¼ teaspoon red pepper flakes
5. Heat 2 tablespoons of water in a large
pan and add the 4 cups of arugula,
mixing until only slightly wilted, then
Nutrition Facts remove from the water.
Serving Size: 2 tostadas each
Calories: 461 Fiber: 21g 6. Assemble your tostada. Spread the

Total Fat: 14g Total Sugars: 3g bean and salsa mixture on the baked
Carbohydrate: 70g Added Sugars: 0g tortilla and top with the wilted arugula,
Protein: 19g chopped tomato, guacamole, and
sprinkle of red pepper flake.

New Year's Recipes
Dark Chocolate
Avocado Mousse
Servings : 2
Ingredients
1 small ripe avocados
1/8 cup unsweetened cocoa powder
1/8 cup honey
cup dark chocolate chips or
1/8
chopped dark chocolate
1/8 cup milk of choice
¼ teaspoon vanilla
Nutrition Facts
Serving Size: ½ cup

Protein: 3g
Preparation
1. Cut avocados in half and remove seeds.
Scoop from shells into a blender or food
processor.
2. Place chocolate chips in a microwave-

safe container and heat in 30-second
intervals, stirring in between, until
smooth.
3. Add melted chocolate and remaining

ingredients to a blender and blend until
smooth. Divide into 4 serving dishes
and refrigerate at least one hour before
serving.

New Year's Recipes
Strawberry-Banana
Smoothie
Servings : 1
Ingredients
cup orange juice or dairy-free
½
milk
1 banana, fresh or frozen
- juice of ½ lime
½ tablespoon honey
tablespoon ground flaxseed
½
(optional)
Nutrition Facts
Serving Size: 1 cup

Protein: 3g
Preparation
1. In a blender, combine 1 cup juice or
milk, bananas, strawberries, lime juice,
honey, and flaxseed, if using.
2. Blend, adding additional orange juice or

milk a little at a time, if necessary, until
the smoothie is thick but pourable.
Serve immediately.

1300 Calorie Meal Plan PDF

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Your 1300 to 1400

Calorie Meal Plan

Kristy Del Coro, MS, RDN

YOUR HEALTHY MEAL PLAN 03

is to focus on the big picture of achieving overall

YOUR HEALTHY MEAL PLAN 05

Freshly Steeped Mint

2. Add the mint leaves and lemon to an

3. Let sit for at least 30 minutes before

YOUR HEALTHY MEAL PLAN 06

Simple Cinnamon Tea

3. Add the teabag. Steep for one to two

4. Sweeten to taste, if desired.

YOUR HEALTHY MEAL PLAN 07

2. Place in the refrigerator to chill. Add ice

YOUR HEALTHY MEAL PLAN 08

YOUR HEALTHY MEAL PLAN 09

Mixed Berry Ice

2. To serve, place desired amount of ice

YOUR HEALTHY MEAL PLAN 10

Bread and Bakery Meat and Seafood Honey

Canned Goods Pantry Items Instant coffee

3 Quarts unsalted Rolled oats Bay leaves

YOUR HEALTHY MEAL PLAN 11

Raisins 1 Bunch kale

Dried cranberries 3 Avocados

Spaghetti 1 Bell pepper

1 Small bunch parsley 1 Cup 2% milk

1 Small bunch mint 1 Pint plain nonfat greek

YOUR HEALTHY MEAL PLAN 12

Vegetarian Spinach Spaghetti

YOUR HEALTHY MEAL PLAN 13

Harissa Chickpea and Chicken

Garlic Parmesan Popcorn,

Healthy Butternut Squash

YOUR HEALTHY MEAL PLAN 14

California Summer Vegetable Omelet

1 tablespoon water into bowl with corn mixture.

- pinch black pepper

YOUR HEALTHY MEAL PLAN 15

Healthy Butternut Squash Grain Bowl

4. Assemble bowls. Divide rice between

Nutrition Facts cranberries and toasted pecans.

Calories: 377 Fiber: 8g

YOUR HEALTHY MEAL PLAN 16

Harissa Chickpea and Chicken Soup

½ small lemon heat. Lower heat to medium-low.

Nutrition Facts 5. Gently mix in the cooked chickpeas

7. Remove from heat, taste and adjust

8. Divide into bowls and top with chopped

YOUR HEALTHY MEAL PLAN 17

Low Sodium Garlic Parmesan Popcorn

tablespoons good quality

3. Once kernels have stopped popping,

YOUR HEALTHY MEAL PLAN 18

Rosemary and Olive Oil Roasted Cashews

4. Roast 15 minutes, stirring every 5

YOUR HEALTHY MEAL PLAN 19

Fruit Salad With Citrus Mint Dressing

YOUR HEALTHY MEAL PLAN 20

Cherry Berry Smoothie

Spinach and Feta Oatmeal Bowl

YOUR HEALTHY MEAL PLAN 21