• 1/2 cup oats cooked in 1/2 cup each 2% milk and water • 1 medium plum, chopped • 4 walnut halves, chopped Top oats with plum and walnuts.
A.M. Snack (96 calories, 18 g carbohydrates)
• 3/4 cup blueberries • 1/4 nonfat plain Greek yogurt Top blueberries with yogurt.
Lunch (319 calories, 37 g carbohydrates)
Turkey & Apple Cheddar Melt • 2 slices whole-wheat bread • 2 tsp. whole-grain mustard, divided • 1/2 medium apple, sliced • 2 oz. low-sodium deli turkey • 2 Tbsp. shredded Cheddar cheese, divided • 1 cup mixed greens Top one slice of bread with 1 tsp. mustard, apple, turkey and 1 Tbsp. cheese. Top the other slice of bread with the remaining 1 tsp. mustard and 1 Tbsp.cheese. Toast sandwich halves face-up in a toaster oven until the cheese begins to melt and bubble. Add the mixed greens to the sandwich just before serving.
*Look for a deli turkey with less than 150 mg sodium per 1-ounce serving.
P.M. Snack (58 calories, 16 g carbohydrates)
• 1/2 medium apple, sliced • 1/2 tsp. honey • Pinch of cinnamon Drizzle the apple slices with honey and sprinkle with cinnamon.
Make-Ahead Tip: Cook an extra 1/2 cup of lentils to have for lunch on Day 3.
Daily Total: 1,179 calories, 39 g protein, 166 g carbohydrates, 35 g fiber, 65 g sugar, 47 g fat, 9 g saturated fat, 1,425 mg sodium
Day 3
Breakfast (289 calories, 27 g carbohydrates)
• 1 serving Yogurt with Blueberries & Honey • 1 tsp. ground flaxseed • 6 walnut halves, chopped or whole Add flaxseed to yogurt for an added boost of fiber and omega-3s. Top with chopped walnuts, or leave the walnuts whole to have on the side.
• 1 1/3 cups Chicken Sausage & Peppers • 1/2 cup cooked brown rice • 1/2 tsp. extra-virgin olive oil • 1/2 tsp. no-salt-added Italian seasoning • Salt to taste Season rice with oil, Italian seasoning and salt. Serve chicken, sausage & peppers over the rice.
• 1 1/2 cups mixed greens • 1/4 cup shredded carrot • 1/4 cup sliced cucumbers • 1 Tbsp. Garlic-Oregano Vinaigrette, or a premade Italian salad dressing* Combine greens, carrot, cucumber and vinaigrette.
*When buying premade salad dressings, look for one made without added sugars. And, choose one made with olive oil or canola oil.
Make Ahead Tip: Cook an extra 1/2 cup of brown rice to have for dinner on Day 7. You can substitute brown rice for the farro in the dinner recipe for Day 4. If you choose to do so, cook an extra 2 cups of rice tonight to save yourself time tomorrow.
Daily Total: 1,218 calories, 63 g protein, 151 g carbohydrates, 31 g fiber, 75 g sugar, 45 g fat, 9 g saturated fat, 830 mg sodium
Day 4
Breakfast (295 calories, 42 g carbohydrates)
• 1/2 cup oats cooked in 1/2 cup each 2% milk and water • 1 tsp. ground flaxseed • 1 medium plum, chopped • 3 walnut halves, chopped Mix oatmeal and flaxseed; top with plum and walnuts.
Turkey & Pear Pita Melt • 1/2 large whole-wheat pita round (save the other half for lunch on Day 7) • 3 1/2 oz. low-sodium deli turkey • 1/2 medium pear, sliced • 2 Tbsp. shredded Cheddar cheese • 1 cup mixed greens Stuff pita pocket with turkey, pear and cheese. Toast in a toaster oven until the cheese starts to melt. Add greens to the pita just before eating.
• 1 medium plum
P.M. Snack (52 calories, 14 g carbohydrates)
Cinnamon Pears • 1/2 medium pear, sliced • Cinnamon to taste Sprinkle pear slices with cinnamon.
Dinner (448 calories, 38 g carbohydrates)
• 1 serving Spaghetti Squash & Meatballs • 1 slice whole-wheat baguette (cut 1/4 inch thick), toasted • 1/2 Tbsp. goat cheese • 1/4 tsp. fresh chopped rosemary Toast baguette and top with cheese and rosemary.
Daily Total: 1,176 calories, 64 g protein, 151 g carbohydrates, 29 g fiber, 74 g sugar, 37 g fat, 9 g saturated fat, 1,738 mg sodium
Day 6
Breakfast (291 calories, 28 g carbohydrates)
• 1 serving Yogurt with Blueberries & Honey • 2 tsp. ground flaxseed • 5 walnut halves, chopped Mix yogurt and flaxseed. Serve topped with walnuts.
A.M. Snack (72 calories, 18 g carbohydrates)
• 14 cherries
Lunch (337 calories, 42 g carbohydrates)
• 2 1/2 cups Vegetable Weight-Loss Soup
P.M. Snack (62 calories, 15 g carbohydrates)
• 1 medium orange
Dinner (422 calories, 53 g carbohydrates)
• 1 serving Apple-Glazed Chicken with Spinach • 1/2 cup Steamed Butternut Squash • 2 tsp. extra-virgin olive oil • 1/2 tsp. fresh thyme or 1/8 tsp. dried • Salt and pepper to taste Toss squash with oil and thyme. Season with salt and pepper to taste.
Daily Total: 1,184 calories, 78 g protein, 156 g carbohydrates, 27 g total fiber, 88 g sugar, 34 g fat, 5 g saturated fat, 1,541 mg sodium
Day 7
Make Ahead Tip: Tonight’s dinner is a slow-cooker recipe. Make sure you start it early enough in the day that it will be ready in time for dinner.
Breakfast (300 calories, 40 g carbohydrates)
• 2 Blueberry-Pecan Pancakes • 3 Tbsp. blueberries, fresh or frozen • 2 tsp. ground flaxseed Microwave blueberries until soft and sauce-like, about 1 minute. Stir in the flaxseed for an extra fiber kick, and serve with the pancakes.
A.M. Snack (62 calories, 15 g carbohydrates)
• 1 medium orange
Lunch (325 calories, 35 g carbohydrates)
• 2 cups mixed greens • 1/2 cup sliced cucumber • 1/4 cup grated carrot • 1 1/2 Tbsp. Garlic-Oregano Vinaigrette, or a premade Italian salad dressing Combine greens, cucumber, carrot and vinaigrette.
• 1/2 large whole-wheat pita round, toasted • 1/4 cup hummus
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