Download 7 Days of Healthy Eating

B
usy schedules can make it hard to take
the time to prepare meals. It often seems
easier to grab some fast food for a quick
meal, but over time the effects of high-fat,
high-sodium and high-sugar foods can take
a tremendous toll on your body and overall
wellbeing. Not only is fast food unhealthy,
but it is a poor choice for your wallet. Initially,
it may seem cheaper, but when the bills from
a whole week – or month – of dining out are
compared to what could have been bought
in a grocery store and prepared at home, it is
easy to see how much more economical it is
to make your own meals at home.
Asset Health has created a one-week plan of
Seven Days of Healthy Eating to help ease both
your wallet and your mind. Taking some
time to make your own meals will contribute
to saving both money and enhancing your
health. You may even find the process to be
fun and tasty, too!
DAY
Breakfast
Lunch
Dinner
ONE
Power-Packed Fruit
and Veggie Muffins
Roasted Carrot and
Parsnip Soup
Peppered Pork Chops
and Roasted Carrots
TWO
Avocado Toast
with Veggies
Easy Veggie and
Hummus Sandwich
Stuffed Portobello
Mushrooms
THREE
Cereal with Fruit
Leftover Roasted
Carrot and
Parsnip Soup
Salmon Cakes with
Hash Browns
FOUR
Cereal with Fruit
Cali Veggie Sandwich
Black Bean Croquettes
with Fresh Salsa
FIVE
Leftover Fruit and
Veggie Muffin with
Choice of Fruit
Creamy Barley Salad
with Apples
Roasted Chicken
Tenders with Peppers
and Onions
SIX
Strawberry and
Banana Smoothie
with Greens
Butternut Squash
Pizza
Maple-Glazed
Chicken Breasts
SEVEN
Healthy Breakfast
Burrito
Basil Pesto Zucchini
Pasta with Mint
South Indian Shrimp
Kebabs with Cilantro
Page 2
DAY ONE
Breakfast:
Power-Packed Fruit and Veggie Muffins
1
cup whole-wheat flour
1
teaspoon vanilla extract
1
cup all-purpose flour
½ cup broccoli florets
¾ teaspoon baking soda
1
½ teaspoon salt
1 ½ medium carrot
¼ teaspoon nutmeg
½ medium apple
¼ teaspoon cinnamon
1
medium banana
Time: 40 minutes
Serving Size: 12
½ cup sugar
1 ⁄8
cup apple juice
Calories: 181
4
tablespoons butter,
unsalted
¼ cup unsweetened
applesauce
Total Fat: 5 g
large eggs
¼ cup plain yogurt
2
medium zucchini
Calories from Fat: 45
Saturated Fat: 3 g
Trans Fat: 0 g
Cholesterol: 41 mg
Sodium: 228 mg
Directions
1. Preheat oven to 350 F.
3. Soften butter.
7. Combine the fruit and
veggie puree, carrots (unless
you already added them with
the puree), and yogurt, into
the wet ingredient mixture
(sugar/butter/eggs) and beat
until mixed.
4. In a mixer or another bowl,
mix the sugar, butter, eggs
and vanilla. Beat well.
8. Finally, add the dry
ingredients and mix just
until combined and wet.
5. In a food processor, combine
steamed broccoli, zucchini,
apple, banana, apple juice,
and applesauce. Pulse until
thoroughly mixed.
9. In a muffin tin, place muffin
papers or spray with
cooking spray.
2. In a medium size bowl, mix
together flours, baking soda,
salt, nutmeg, and cinnamon.
Set aside.
6. Shred carrots. If you don’t
want the shreds in your
muffin, combine your
carrots with the rest of the
fruits and veggies in the
food processor.
Total Carbohydrates: 31 g
Dietary Fiber: 2 g
Sugars: 12 g
Protein: 4 g
Note:
These freeze great!
Put them in a freezer-safe
bag and freeze for up to
three months.
10. Scoop the mixture into a
prepared muffin pan. Fill
each spot about 3/4 of the
way full.
11. Bake until the tops are
slightly brown and a
toothpick comes out clean or
they bounce back when you
touch them with your finger.
For mini muffins: bake in a 350 F oven for 15 to 20 minutes.
For regular-size muffins: bake in a 375 F degree oven for about 20 to 25 minutes.
Page 3
DAY ONE
Lunch:
Roasted Carrot and Parsnip Soup
1
pound carrots, peeled and
cut into ½-inch rounds
1
pound parsnips, peeled
and cut into ½-inch rounds
1
yellow onion, quartered
5
tablespoons olive oil
Kosher salt and pepper
½ cup sugar
½ baguette, cut into
16 thin slices
Time: 1 hour
Serving Size: 4
Directions
Calories: 345
1. Heat oven to 400 F.
2. In a large roasting pan,
combine the carrots,
parsnips, onion, 3
tablespoons of the oil,
1½ teaspoons salt, and ¼
teaspoon pepper.
3. Spread the vegetables in an
even layer and roast, stirring
occasionally, until tender
and golden brown, about
45 minutes.
4. Meanwhile, arrange the
bread slices on a baking
sheet and brush with the
remaining oil. During the
last 10 minutes of roasting
time, toast the slices
until crisp.
5. Transfer the vegetables to
a blender and purée with
3 cups water, adding more
water if necessary, ¼ cup
at a time, until smooth.
Calories from Fat: 47
Total Fat: 18 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Protein: 5 g
Total Carbohydrates: 42 g
Sugar: 11 g
Fiber: 8 g
6. Rewarm in a pot over
medium-low heat,
if necessary.
7. Divide among individual
bowls and serve with the
olive oil toast.
DAY ONE
Dinner:
Peppered Pork Chops with Roasted Carrots
1
teaspoon coarsely ground
black pepper
½ teaspoon salt, divided
4
3
4-ounce boneless pork
chops, ½-inch thick,
trimmed
tablespoons all-purpose
flour
Kosher salt and pepper
2
tablespoons extra-virgin
olive oil
1
medium shallot, minced
½ cup brandy
¼ cup reduced-fat sour
cream
recipe continued on next page...
Page 4
DAY ONE
Dinner:
Peppered Pork Chops continued
Directions
1. Combine pepper and 1/4
teaspoon salt in a small
bowl. Pat the mixture onto
both sides of each pork chop.
2. Place flour in a shallow dish;
dredge each chop in the
flour, shaking off any excess.
Spread the vegetables in an
even layer and roast, stirring
occasionally, until tender
and golden brown, about
45 minutes.
3. Heat oil in a large skillet over
medium-high heat.
4. Add the chops, reduce heat
to medium and cook until
browned and just cooked
through, two to three
minutes per side.
5. Transfer to a plate and tent
with foil to keep warm.
Time: 20 minutes
Serving Size: 4
6. Reduce heat to mediumlow. Add shallot to the pan
and cook, stirring, until
softened, about one minute.
Add brandy and cook,
stirring and scraping up any
browned bits, until most of
the liquid has evaporated,
one to two minutes.
Calories: 519
7. Remove from heat; stir
in sour cream and the
remaining 1/4 teaspoon salt.
Protein: 6 g
Calories from Fat: 252
Total Fat: 28 g
Saturated Fat: 4 g
Trans Fat: 0 g
Cholesterol: 0 mg
Sodium: 468 mg
Total Carbohydrates: 67 g
Dietary Fiber: 16.7 g
Sugars: 34 g
8. Serve the pork chops with
the sauce.
Roasted Carrots
1
1/2 pounds carrots, peeled,
halved crosswise, and cut
lengthwise if necessary to
create even pieces
2
tablespoons olive oil,
melted
Table salt and ground
black pepper
Directions
1. Heat oven to 425 F. In a
bowl, toss together carrots,
olive oil, 1/2 teaspoon salt
and 1/4 teaspoon pepper.
2. Line a rimmed baking sheet
with parchment paper.
Arrange carrots in an even
layer on top of parchment,
then tightly cover the whole
pan with aluminum foil.
3. Bake for 15 minutes. Take
pan out of oven, remove foil,
and return pan to oven for
another 30 to 35 minutes, or
until the carrots are lightly
browned. Stir twice during
cooking time.
4. Season with more salt and
pepper if desired, and
then serve.
Time: 1 hour
Serving Size: 4
Calories: 345
Calories from Fat: 47
Total Fat: 18 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 1,045 mg
Total Carbohydrates: 42 g
Fiber: 8 g
Sugars: 11 g
Protein: 5 g
Page 5
DAY TWO
Breakfast:
Avocado Toast with Veggies
2
slices whole grain bread
2
eggs (fried)
1
avocado
½ purple onion, thinly sliced
4
spears fresh asparagus
(sliced in half)
1
tablespoon coconut oil
½ lime, juice
Sea salt and black pepper
½ cup thinly sliced peppers
(any color works)
Time: 20 minutes
Serving Size: 2
Calories: 453
Directions
1. Melt coconut oil in a skillet
over medium-high heat.
4. Toast bread then top with
smashed avocado.
2. Add onion, pepper,
asparagus, and seasonings
to skillet. Sauté vegetables
for about five minutes.
5. Layer on the vegetables
and fried egg then serve
immediately.
Calories from Fat: 291
Total Fat: 32 g
Saturated Fat: 12 g
Trans Fat: 0 g
Cholesterol: 164 mg
Sodium: 511 mg
Total Carbohydrates: 35 g
Dietary Fiber: 15 g
3. Add lime juice and sauté
another minute or two.
Sugars: 6 g
Protein: 15 g
DAY TWO
Lunch:
Easy Veggie and Hummus Sandwich
2
slices of sprouted wholegrain bread
2
tablespoons hummus
3
thin slices of cucumber
2
thin slices of tomato
Directions
1. Toast bread.
2. Spread one tablespoon of
hummus on each slice of
bread, layer up your veggies
and enjoy!
3
slices of avocado
¼ cup alfalfa sprouts
¼ cup grated carrots
Time: 15 minutes
Serving Size: 1
Calories: 336
Calories from Fat: 115
Total Fat: 13 g
Saturated Fat: 3 g
Trans Fat: 0 g
Cholesterol: 0 mg
Sodium: 291 mg
Total Carbohydrates: 46 g
Dietary Fiber: 13 g
Sugars: 6 g
Protein: 12 g
Page 6
DAY TWO
Dinner:
Stuffed Portobello Mushrooms
4
large portobello mushroom
caps
¼ teaspoon salt
¼ teaspoon freshly ground
pepper, divided
1
cup part-skim ricotta
cheese
1
cup finely chopped fresh
spinach
½ cup finely shredded
Parmesan cheese,
divided
2
tablespoons finely
chopped Kalamata olives
½ teaspoon Italian
seasoning
¾ cup prepared marinara
sauce
2. Place mushroom caps, gillside up, on the prepared pan.
Sprinkle with salt and 1/8
teaspoon pepper. Roast until
tender, 20 to 25 minutes.
3. Meanwhile, mash ricotta,
spinach, 1/4 cup Parmesan,
olives, Italian seasoning and
the remaining 1/8 teaspoon
pepper in a medium bowl.
4. Place marinara sauce in
a small bowl, cover and
microwave on high until hot,
30 seconds to 1 1/2 minutes.
Calories: 406
Calories from Fat: 202
Total Fat: 22 g
Saturated Fat: 12 g
Directions
1. Preheat oven to 450 F. Coat
a rimmed baking sheet with
cooking spray.
Time: 40 minutes
Serving Size: 4
5. When the mushrooms are
tender, carefully pour out
any liquid accumulated in
the caps. Return the caps to
the pan, gill-side up.
Spread 1 tablespoon
marinara into each cap;
cover the remaining sauce
to keep warm. Mound a
generous 1/3 cup ricotta
filling into each cap and
sprinkle with the remaining
1/4 cup Parmesan.
Trans Fat: 0 g
Cholesterol: 79 mg
Sodium: 1069 mg
Total Carbohydrates: 21.2 g
Dietary Fiber: 3 g
Sugars: 3 g
Protein: 32 g
6. Bake until hot, about
10 minutes.
7. Serve with the remaining
marinara sauce.
DAY THREE
Breakfast:
Cereal with Fruit
1
cup of skim milk or
alternatively, almond or
coconut milk
Time: 10 minutes
Serving Size: 1
Calories: 170
Total
¼ cup mixed berries of
your choice
Total Fat: 4 g
Carbohydrates: 32 g
Saturated Fat: 0 g
Dietary Fiber: 6 g
Cholesterol: 0 mg
Sugars: 8 g
1
Sodium: 344 mg
Protein: 4 g
cup of cheerios or other
high-fiber, low-fat cereal
Page 7
DAY THREE
Lunch:
Leftover Roasted Carrot and Parsnip Soup
See recipe on page 4.
DAY THREE
Dinner:
Salmon Cakes with Hash Browns
2
6- to 7-ounce cans
boneless, skinless wild
Alaskan salmon, drained
½ cup finely chopped red
onion
½ teaspoon freshly ground
pepper
¼ teaspoon salt
4
cups frozen hash-brown
shredded potatoes
(about 12 ounces)
tablespoons extra-virgin
olive oil, divided
2
large eggs
1
large egg white, lightly
beaten
2
tablespoon whole-grain
mustard
3 ⁄4
cup reduced-fat sour cream
Total Fat: 18 g
1
tablespoon capers, rinsed
and chopped
Cholesterol: 143 mg
1
3
tablespoons chopped fresh
dill or 3 teaspoons dried,
divided
1
teaspoon lemon juice
Time: 35 minutes
Serving Size: 2
Calories: 317
Saturated Fat: 4 g
Total Carbohydrates: 19 g
Fiber: 2 g
Sodium: 559 mg
Protein: 21 g
Directions
1. Combine salmon, onion, eggs and egg
white, mustard, 2 tablespoons fresh dill
(or 2 teaspoons dried), pepper and salt
in a large bowl. Add potatoes and stir
to combine.
2. Preheat oven to 200 F.
3. Heat 1 tablespoon oil in a large nonstick
skillet over medium heat until shimmering.
4. Fill a 1-cup measure two-thirds full
with the salmon mixture and firmly
pack it down.
5. Unmold into the pan and pat to form a
3-inch cake. Repeat, making three
more cakes.
6. Cover and cook until browned on the
bottom, three to five minutes.
7. Gently turn over and cook, covered,
until crispy on the other side, three to five
minutes more.
8. Transfer the cakes to a baking dish; keep
warm in the oven.
9. Wipe out the skillet and cook four more
cakes with the remaining 1 tablespoon oil
and the remaining salmon mixture.
10. Combine sour cream, capers, lemon juice
and the remaining dill in a small bowl.
11. Serve the salmon cakes with the dill sauce.
Page 8
DAY FOUR
Breakfast:
Cereal with Fruit
1
cup of skim milk or
alternatively, almond
or coconut milk
¼ cup mixed berries of
your choice
1
cup of cheerios or other
high-fiber, low-fat cereal
Time: 10 minutes
Serving Size: 1
Calories: 170
Total Carbohydrates:
Total Fat: 4 g
32 g
Saturated Fat: 0 g
Dietary Fiber: 6 g
Cholesterol: 0 mg
Sugars: 8 g
Sodium: 344 mg
Protein: 4 g
DAY FOUR
Lunch:
Cali Veggie Sandwich
¼ red onion
2
Sliced avocado
Red-wine vinegar
Carrot, grated
slices multigrain bread
Radish, grated
Thinly sliced cucumber
2
tablespoons hummus
Alfalfa sprouts
Time: 15 minutes
Serving Size: 1
Directions
1. Sprinkle onion slices with
a few dashes red-wine
vinegar; let sit 10 minutes.
2. Lightly toast bread.
3. Spread one slice with
hummus and layer with
cucumber, alfalfa sprouts,
onions, avocado, and grated
carrot and radish.
4. Top with other slice of bread.
Calories: 676
Calories from Fat: 400
Total Fat: 44 g
Saturated Fat: 9 g
Trans Fat: 0 g
Cholesterol: 0 mg
Sodium: 387 mg
Total Carbohydrates: 63.5 g
Dietary Fiber: 22.7 g
Sugars: 13.6 g
Protein: 15.8 g
Page 9
DAY FOUR
Dinner:
Black Bean Croquettes with Fresh Salsa
2
15-ounce cans black beans,
rinsed
1
teaspoon ground cumin
1
cup frozen corn kernels,
thawed
¼ cup plus 1/3 cup plain dry
breadcrumbs, divided
2
cups finely chopped
tomatoes
2
scallions, sliced
¼ cup chopped fresh
cilantro
1
teaspoon chili powder,
hot if desired, divided
¼ teaspoon salt
1
tablespoon extra-virgin
olive oil
1
avocado, diced
2. Mash black beans and
cumin with a fork in a large
bowl until no whole beans
remain. Stir in corn and 1/4
cup breadcrumbs.
3. Combine tomatoes, scallions,
cilantro, 1/2 teaspoon chili
powder and salt in a
medium bowl.
4. Stir 1 cup of the tomato
mixture into the black
bean mixture.
Calories: 405
Total Fat: 12 g
Saturated Fat: 2 g
Cholesterol: 0 mg
Directions
1. Preheat oven to 425 F.
Coat a baking sheet with
cooking spray.
Time: 30 minutes
Serving Size: 2 to 3
Total Carbohydrates: 61 g
6. Divide the bean mixture
into eight little 1/2-cup balls.
Lightly press each bean
ball into the breadcrumb
mixture, turning to coat.
Place on the prepared
baking sheet.
Sugars: 3 g
Protein: 16 g
Fiber: 16 g
Sodium: 438 mg
7. Bake the croquettes until
heated through and the
breadcrumbs are golden
brown, about 20 minutes.
8. Stir avocado into the
remaining tomato mixture.
9. Serve the salsa with the
croquettes.
5. Mix the remaining 1/3 cup
breadcrumbs, oil and the
remaining 1/2 teaspoon chili
powder in a small bowl until
the breadcrumbs are coated
with oil.
Page 10
DAY FIVE
Breakfast:
Leftover Fruit and Veggie Muffin
with an Apple or Other Choice of Fruit
See recipe on page 3.
DAY FIVE
Lunch:
Creamy Barley Salad with Apples
½ cup pearl barley
Kosher salt and black
pepper
½ cup plain low-fat yogurt
2
1
tablespoons extra-virgin
olive oil
tablespoon fresh lemon
juice
1
teaspoon Dijon mustard
2
celery stalks, sliced
1
apple, thinly sliced
¼ cup fresh mint, chopped
(optional)
2
bunches arugula, thick
stems removed (about
6 cups)
2. Reduce heat to mediumlow, cover, and simmer until
the barley is tender and the
water is absorbed, 25 to 30
minutes.
3. Drain and spread on a
rimmed baking sheet to cool.
Calories: 206
Calories from Fat: 70
Total Fat: 8 g
Directions
1. In a medium saucepan,
combine the barley, 1 ½ cups
water, and ½ teaspoon salt
and bring to a boil.
Time: 40 minutes
Serving Size: 1
4. Meanwhile, in a large
bowl, whisk together the
yogurt, oil, lemon juice,
mustard, ½ teaspoon salt,
and ¼ teaspoon pepper.
Add the celery, apple, mint,
and cooled barley and toss
to combine.
Saturated Fat: 1 g
Trans Fat: 0 g
Cholesterol: 2 mg
Sodium: 55 mg
Total Carbohydrates: 30 g
Dietary Fiber: 6 g
Sugars: 8 g
Protein: 5 g
5. Divide the arugula among
bowls. Top with the barley
mixture.
Page 11
DAY FIVE
Dinner:
Roasted Chicken Tenders
with Peppers and Onions
½ teaspoon freshly grated
lemon zest
2
3
tablespoons lemon juice
½ teaspoon salt
2
tablespoons finely chopped
garlic
1
pound chicken tenders
1
red, yellow or orange
bell pepper, seeded and
thinly sliced
2
2
tablespoons finely chopped
fresh oregano, or 1
teaspoon dried
tablespoons finely chopped
pickled jalapeno peppers
tablespoons extra-virgin
olive oil
½ medium yellow onion,
thinly sliced
2. Add tenders, bell pepper and
onion; toss to coat.
Calories: 172
Total Fat: 17 g
Saturated Fat: 1 g
Cholesterol: 49 mg
Total Carbohydrates: 6 g
Fiber: 1 g
Directions
1. Preheat oven to 425 F. Whisk
lemon zest, lemon juice,
garlic, oregano, jalapenos,
oil and salt in a 9-by-13-inch
glass baking dish.
Time: 45 minutes
Serving Size: 2 to 3
Sodium: 518 mg
3. Spread the mixture out
evenly; cover with foil.
Sugars: 3 g
Protein: 19 g
4. Bake until the chicken is
cooked through and no
longer pink in the middle,
25 to 30 minutes.
DAY SIX
Breakfast:
Strawberry and Banana Smoothie
with Greens
1
frozen banana, peeled
and sliced
½ cup spinach
2
cups frozen strawberries
(or raspberries or cherries)
1
cup milk of your choosing
½ cup plain or vanilla yogurt
½ cup orange juice
2 to 3 tablespoons honey or
to taste
Directions
1. Place all the ingredients in
a blender.
Time: 10 minutes
Serving Size: 1 to 2
Calories: 601
3. Pour into glasses and serve.
2. Process until smooth.
Special Note:
For non-dairy smoothies, substitute 1 cup almond or coconut milk for the
dairy milk and yogurt. Or, use soy yogurt or milk instead of dairy.
Calories from Fat: 65
Total Fat: 7 g
Saturated Fat: 4 g
Trans Fat: 0 g
Cholesterol: 27 mg
Sodium: 216 mg
Total Carbohydrates: 122 g
Dietary Fiber: 10 g
Sugars: 12 g
Protein: 17 g
Page 12
DAY SIX
Lunch:
Butternut Squash Pizza
1
butternut squash (about
2 pounds), peeled
1
1-pound package
refrigerated pizza dough
1
small yellow onion, sliced
into 1/4-inch-thick rings
1
tablespoon cornmeal
1
tablespoon fresh thyme
leaves
3
tablespoons olive oil
1 ½ teaspoons kosher salt
½ cup fresh ricotta
¼ teaspoon black pepper
Time: 1 hour
Serves: 8
Serving Size: 1 slice (of 8)
Directions
Calories: 171
1. Heat oven to 400 F.
2. Cut the squash into 1/2-inchthick slices, then cut each
slice into 1-inch chunks.
3. Place the squash and onion
on a baking sheet.
4. Drizzle with the oil, season
with the salt and pepper,
and toss. Roast until tender,
about 20 minutes. Transfer
to a plate.
5. Increase oven temperature
to 450 F.
6. Roll the dough out 1/4-inch
thick.
7. Clean the baking sheet
and sprinkle it with the
cornmeal. Place the dough
on top.
Total Fat: 6 g
Saturated Fat: 1 g
Total Carbohydrates: 24 g
Sugar: 4 g
Sodium: 199 mg
Fiber: 2 g
Protein: 6 g
8. Scatter the squash and onion
mixture over the dough,
sprinkle with the thyme, and
add dollops of the ricotta.
9. Bake until golden, about
25 minutes.
10. Slice into eight wedges.
DAY SIX
Dinner:
Maple-Glazed Chicken Breasts
2
tablespoons pure maple
syrup
1
teaspoon minced fresh
ginger
1
tablespoon reducedsodium soy sauce
¼ teaspoon freshly ground
pepper
2
teaspoons lemon juice
2
1
clove garlic, minced
boneless, skinless
chicken breasts, (about
8 ounces), trimmed and
tenders removed
recipe continued on next page...
Page 13
DAY SIX
Dinner:
Maple-Glazed Chicken Breasts continued
Directions
1. Whisk syrup, soy sauce,
lemon juice, garlic, ginger
and pepper in a small,
shallow dish.
2. Add chicken and turn to
coat with the marinade;
cover and refrigerate for two
hours, turning once.
3. Coat an indoor grill pan with
cooking spray and heat over
medium heat.
4. Remove the chicken from
the marinade (reserving the
marinade) and cook until an
instant-read thermometer
inserted into the thickest
part of the breast registers
165 F, three to five minutes
per side.
5. Meanwhile, pour the
reserved marinade into a
small saucepan and bring to
a simmer over medium heat.
Cook until reduced by about
half, about four minutes.
6. Liberally baste the chicken
with the reduced sauce
and serve.
Time: 2.5 hours
Serving Size: 2
Calories: 186
Total Fat: 1 g
Saturated Fat: 0 g
Cholesterol: 66 mg
Total Carbohydrates: 15 g
Protein: 27 g
Fiber: 0 g
Sodium: 343 mg
Note:
Wrap and freeze the
chicken tenders for future
use. Add them in a stir fry
or soup — they are
the perfect size.
DAY SEVEN
Breakfast:
Healthy Breakfast Burritos
4
large white mushrooms,
sliced
Tortilla wraps (use
gluten-free if needed)
2
garlic cloves
Fresh lime juice
¼ cup red onion, diced
1
can refried beans
½ red pepper, diced
Romaine lettuce
1
Salsa of choosing
package of extra-firm or
pressed tofu, crumbled
½ teaspoon each: cumin,
chili powder, salt, pepper,
garlic powder and
turmeric, mixed with 3
teaspoons of water
Sliced avocado
Fresh cilantro
recipe continued on next page...
Page 14
DAY SEVEN
Breakfast:
Healthy Breakfast Burritos continued
Directions
1. Heat a non-stick pan over
medium heat.
2. Add in the garlic, red onion,
red pepper and mushrooms
and cook until the onions
and mushrooms start to
soften, about six or seven
minutes. Add a little water
if needed.
3. Add the crumbled tofu and
spice mixture to the pan.
4. Stir well to mix it all up and
cook until the tofu is
heated through.
Time: 30 minutes
Serves: 2 to 4
5. Heat up the refried beans
(optional).
Calories from Fat: 402
6. Prepare the wraps with a
few generous spoonful’s
of beans, lettuce, cilantro,
avocado, salsa and a big
scoop of the tofu scramble.
Spritz with lime juice.
Trans Fat: 0 g
7. Wrap it up and enjoy!
Calories: 649
Total Fat: 45 g
Saturated Fat: 9 g
Cholesterol: 0 mg
Sodium: 542mg
Total Carbohydrates: 58.6 g
Dietary Fiber: 20 g
Sugars: 7 g
Protein: 13 g
DAY SEVEN
Lunch:
Basil Pesto Zucchini Pasta with Mint
1
pound dried pasta
1
small clove garlic
¼ cup pine nuts
3
cups loosely packed,
fresh basil leaves, washed
Kosher salt and pepper
2 ⁄3
cups plus 1 tablespoon
extra-virgin olive oil
¼ cup (about 1 ounce)
grated Parmesan
2
small zucchini, thinly
sliced
¼ cup fresh mint, torn
Calories: 336
Directions
1. Cook the pasta according to
the package directions.
2. Meanwhile, place the garlic,
pine nuts, basil, 1/2 teaspoon
salt, and 1/4 teaspoon pepper
in the bowl of a food processor
and pulse to combine.
3. While the machine is running,
drizzle in 2/3 cups of the oil
through the feed tube, stopping
occasionally to scrape down
the sides.
4. Transfer to a bowl and stir in
the Parmesan.
Time: 30 minutes
Serves: 4
Calories from Fat: 24
5. Heat the remaining 1
tablespoon olive oil in a
skillet over medium heat.
Add the zucchini, 1/2
teaspoon kosher salt, and
1/8 teaspoon black pepper.
Total Fat: 2 g
6. Cook, stirring occasionally,
until tender, four to five
minutes. Stir in the mint.
Protein: 14 g
Saturated Fat: 0.5 g
Cholesterol: 82 mg
Sodium: 35 mg
Total Carbohydrates: 64 g
Dietary Fiber: 0.5 g
Sugars: 1 g
7. Divide the pasta among
bowls and spoon the pesto
and zucchini over the top.
8. Serve and enjoy.
Page 15
DAY SEVEN
Dinner:
South Indian Shrimp Kebabs
with Cilantro Sauce
MARINADE and SHRIMP
½ cup nonfat, plain Greek
yogurt
¼ cup finely chopped fresh
cilantro
2
teaspoons freshly grated
lemon zest
3
tablespoons lemon juice
2
serrano chilies or small
jalapeños, seeded and
minced
2
tablespoons Hungarian
paprika
1
tablespoon minced,
fresh ginger
1
tablespoon minced garlic
1
teaspoon ground cumin
1
teaspoon salt
1
teaspoon freshly ground
pepper
½ teaspoon ground fenugreek
or turmeric
Pinch of ground cloves
Pinch of ground nutmeg
1 ¾ pounds peeled, deveined
raw shrimp (16-to-20 count)
Time: 1 hour
Serves: 2 to 4
Calories: 211
Total Fat: 2 g
Saturated Fat: 0 g
Cholesterol: 167 mg
Total Carbohydrates: 25 g
Protein: 24 g
Fiber: 3 g
Sodium: 736 mg
CILANTRO SAUCE
1
1/2-inch piece fresh
ginger, peeled
1
clove garlic
1
cup packed fresh cilantro
leaves
2
scallions, trimmed and cut
into 2-inch pieces
2
tablespoons chopped
fresh mint
1
tablespoon lemon juice
½ teaspoon ground cumin
½ teaspoon ground coriander
½ teaspoon salt
½ teaspoon sugar
¾ cup nonfat plain Greek yogurt
KEBABS
8
cups cubed, ripe but firm
cantaloupe (about 1 small
melon; 1 1/2-inch cubes)
Lemon wedges for serving
recipe continued on next page...
Page 16
DAY SEVEN
Dinner:
South Indian Shrimp Kebabs with Cilantro Sauce continued
Directions
1. To marinate shrimp: whisk 1/2 cup
yogurt, chopped cilantro, lemon zest, 3
tablespoons lemon juice, chilies, paprika,
minced ginger, garlic, cumin, salt, pepper,
fenugreek (or turmeric), cloves and
nutmeg in a medium bowl.
4. To prepare cilantro sauce: process ginger
and garlic in a food processor (or blender)
until finely chopped. Add cilantro leaves,
scallions, mint, 1 tablespoon lemon juice,
cumin, coriander, salt and sugar; pulse
until chopped.
2. Stir in shrimp to completely coat.
5. Add 3/4 cup yogurt and process
until smooth.
3. Cover and refrigerate for two hours.
6. Cover and refrigerate.
To prepare kebabs:
1. Preheat a gas grill to medium-high heat
or prepare a medium-high-heat fire in a
charcoal grill.
3. Grill the kebabs, turning once, until the
shrimp are cooked through, six to eight
minutes total.
2. Thread the shrimp and cantaloupe
alternately onto 12- to 14-inch skewers.
You may have a little cantaloupe left over.
(Discard any remaining marinade.)
4. Remove from heat and place on a clean
large serving platter.
5. Serve with lemon wedges and the cilantro
sauce for dipping.
Page 17
SHOPPING LIST
Fruits + Vegetables
□□ 3-pound bag of carrots
□□ 1 fresh lime
□□ 1 butternut squash
□□ ½-pound bag of parsnips
□□ 1 container of fresh
sprouts
□□ Fresh ginger
□□ 3 yellow onions
□□ 1 medium shallot
□□ 1 cucumber
□□ 4 tomatoes
□□ 3 avocados
□□ 1 purple onion
□□ 2 peppers (yellow,
orange or red – any color
works)
□□ 4 large portobello
mushroom caps
□□ 1 fresh lemon
□□ 1 container blueberries
□□ 1 red onion
□□ 1 bag of celery
□□ 2 bunches of arugula
□□ 1 clove of garlic
□□ 1 radish
□□ 1 can chopped, pickled
jalapeño peppers
□□ ½ cup broccoli florets
□□ 1 small cantaloupe
□□ 2 apples
□□ 1 bag frozen
strawberries
□□ 4 spears of fresh
asparagus
□□ 2 bananas
□□ 1 small bag of spinach
□□ 2 small zucchinis
□□ 1 small container
of Kalamata olives
(optional)
□□ 4 large white
mushrooms
□□ 1 bag romaine lettuce
□□ 2 serrano chilies or
small jalapeños
□□ 4 scallions
□□ 1 bag frozen corn
Meats + Fish
□□ 4 4-ounce pork chops
□□ 1 pound chicken tenders
□□ 2 6- to 7-ounce cans of
boneless, skinless wild
Alaskan salmon
□□ 2 boneless, skinless
chicken breasts
□□ 1 ¾ pounds peeled,
deveined raw shrimp
(16- to 20-count)
□□ Tortilla wraps (whole
wheat or gluten free)
□□ 1 small container of corn
meal
□□ 1 bag of whole-wheat
flour
□□ 1 container bread
crumbs
□□ 1 box pearl barley
□□ 1-pound box of pasta
Grains
□□ 1 box of high-fiber,
low-fat cereal (such as
Cheerios)
□□ 1 baguette
□□ 1 loaf of whole-grain or
gluten-free bread
□□ 1 1-pound package
refrigerated pizza dough
Dairy + Eggs
□□ 1 gallon of milk (dairy,
almond or coconut)
□□ 1 small container of
Parmesan cheese
□□ 1 small container of
butter
□□ 1 small container of
reduced-fat sour cream
□□ 1 small container of eggs
□□ 1 small container of
ricotta cheese
□□ 2 containers of plain
non-fat Greek yogurt
Page 18
SHOPPING LIST continued
Spices + Herbs + Oils + Baking Needs
□□ 1 16-ounce bottle of
olive oil
□□ 1 jar of capers
□□ 1 small container of
vanilla extract
□□ Kosher salt
□□ 1 medium bunch of
cilantro (optional)
□□ Ground black pepper
□□ Fresh thyme leaves
□□ Small container of
coconut oil
□□ 1 small container of
Italian seasoning
□□ 1 container of nutmeg
□□ 1 small bunch of
fresh mint
□□ Coriander
□□ Hungarian paprika
□□ Chili powder (optional)
□□ 1 container of cinnamon
□□ 1 small bag of sugar
□□ 1 bag of all-purpose
flour
□□ Ground turmeric or
fenugreek
□□ 1 small container of
dried oregano or 1 small
bunch fresh
□□ Ground nutmeg
□□ Ground cloves
□□ Fresh or dried dill
□□ Fresh or dried basil
leaves
□□ Fresh mint
□□ 1 small container cumin
□□ Honey (optional)
□□ 1 jar whole-grain
mustard
□□ 1 container maple syrup
Miscellaneous Items
□□ Cooking brandy
□□ 1 container of hummus
□□ 1 jar of marinara sauce
□□ 1 small container of
apple juice
□□ 1 16-ounce container
apple sauce
□□ 1 bag frozen hash
browns
□□ 1 package of extra
firm tofu
□□ 2 15-ounce cans of
black beans
□□ 1 can refried beans
□□ 1 16-ounce container
orange juice
□□ 1 small jar salsa
□□ ¼ cup pine nuts
□□ 1 bottle of reducedsodium soy sauce
Adapted From:
“7-Day Budget Meal Plan and Shopping List,” EatingWell, eatingwell.com, accessed Jan. 20 2016.
“7-Day Heart-Healthy Meal Plan,” EatingWell, eatingwell.com, accessed Jan 20. 2016.
“34 Quick and Easy Veggie-Packed Breakfast Ideas,” Anisha Jhaveri, greatest.com, accessed Jan. 20 2016.
“41 Easy Vegetarian Recipes,” Real Simple, realsimple.com, accessed Jan. 20 2016.
“Smashed Avocado Toast and Veggies,” Simple Green Moms, simplegreenmoms.com, accessed Jan. 20 2016.
“Creamy Barley Salad with Apples,” Real Simple, realsimple.com, accessed Jan. 20, 2016.
“Power Packed Fruit and Veggie Muffin Recipe for Picky Eaters,” Natalie Monson, superhealthykids.com, accessed Jan. 20 2016.
“Frozen Fruit Smoothies,” Food Network Kitchen, foodnetwork.com, accessed Jan. 20 2016.
“Basil Pesto Pasta with Zucchini and Mint,” Real Simple, realsimple.com, accessed Jan. 20 2016.
“Healthy Vegan Breakfast Burritos,” Deryn Macey, runningonrealfood.com, accessed Jan. 20 2016.
“Ridiculously Good Roasted Carrots,” Kristen, thefrugalgirl.com, accessed Jan. 20 2016.
“The Best Vegan Sandwich You’ve Ever Tasted,” Lizzie Fuhr, popsugar.com, accessed Jan. 20 2016.
“California Veggie Sandwich,” Martha Stewart, marthastewart.com, accessed Jan. 20 2016.
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