September
20
Health Meal Plan
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| breakfast: Grape-Nuts cereal | breakfast: pancakes | breakfast: Quaker Chewy Chocolate Chip Granola Bar | breakfast: waffles | breakfast: oatmeal | breakfast: apple muffins | breakfast: rice cakes and peanut butter | |
| ingredients: whole grain wheat flour, malted barley flour, salt, dried yeast | ingredients: 1 c pancake mix, 3/4 c milk, 1 T oil, 1 egg | ingredients: granola, brown sugar, brown rice crisp, whole grain rolled wheat, soybean oil, dried coconut, whole wheat flour, sodium bicarbonate, soy lecithin, nonfat dry milk, semisweet chocolate chips, corn syrup, brown rice crisp, invert sugar, sugar, corn syrup solids, glycerin, soybean oil | ingredients: 1 c waffle mix, 3/4c milk, 1 egg, 2 T oil | ingredients: whole grain rolled oats | ingredients: 1 c pancake mix, 1 c all-purpose flour, 1/3 c packed brown sugar, 2 t baking powder, 3/4 t ground cinnamon, 1 c milk, 1/3 c vegetable oil, 1 egg, 1 t vanilla, 1 medium apple, peeled, cored and chopped, TOPPING = 4 t granulated sugar, 1/2 t ground cinnamon | ingredients: 1 Quaker caramel corn rice cake, 2 T creamy peanut butter | |
| directions: serve with milk and fruit, if desired | directions: heat skillet over medium-low heat – combine all ingredients and stir until large lumps disappear – let stand 1-2 minutes to thicken – pour slightly less than 1/4 c batter for each pancake onto lightly greased skillet – turn when pancakes bubble and bottoms are golden brown | directions: open and enjoy | directions: combine ingredients – stir until large lumps disappear – pour 1/4 c of batter into lightly greased waffle iron – bake until steaming stops | directions: boil water or milk and salt – stir in oats – cook about 5 mins over meduim heat – stir occasionally | directions: preheat oven to 400*F – lightly grease 12 muffin cups or line with paper baking cups – in medium bowl combine pancake mix, flour, brown sugar, baking powder and cinnamon – in small bowl whisk together milk, oil, egg and vanilla; add to flour mixture – stir genly until dry ingredients are moistened – stir in apples – combine topping ingredients and sprinkle evenly over each muffin – bake 16-18 mins or until a toothpick inserted in center comes out clean – let cool for 2 mins | directions: spread peanut butter on top of rice cake | |
| nutrients: calories: 210 cal fat: 1g carbohydrate: 47g protein: 6g | nutrients: calories: 250 cal fat 0.5g carbohydrate: 33g protein: 4g | nutrients: calories: 100 cal fat: 3.5g carbohydrate: 17g protein: 1g | nutrients: calories: 250 cal fat 0.5g carbohydrate: 33g protein: 4g | nutrients: calories: 230 cal fat: 3g carbohydrate: 27g protein: 5g | nutrients: calories: 250 cal fat 0.5g carbohydrate: 33g protein: 4g | nutrients: calories: 260 cal fat: 17g carbohydrate: 17g protein: 8g | |
| lunch: Spicy Caribbean Pork Medllions | lunch: Spinach & egg casserole | lunch: Grilled Five-Spice Fish with Garlic Spinach | lunch: Pork Tenderloin Paprikash | lunch: Red Snapper Vera Cruz | lunch: Grilled Italian Steak | lunch: Beef with Dry Spice Rub | |
| ingredients: 6oz. pork tenderloin, 1 t caribbean jerk seasoning, nonstick olive oil cooking spray, 1/3 cup pinapple juice, 1 t brown mustard, 1/2 t cornstarch | ingredients: 1 box (10 oz) BIRDS EYE frozen Chopped Spinach, 1 can (15 oz) cheddar cheese soup, 1 T mustard, 1/2 lbs deli ham (cut into 1/4″ cubes, 4 hard boiled eggs (chopped or sliced) | ingredients: 1 1/2 t finely shredded lime peel, 3 T fresh lime juice, 4 t minced fresh ginger, 1/2 to 1 t Chinese 5-spice powder, 1/2 t sugar, 1/2 t salt, 1/8 t black pepper, 2 t vegetable oil – divided, 1 lb salmon steaks, 1/2 lb fresh baby spinach leaves (about 8 cups lightly packed) – washed, 2 large cloves garlic – pressed through garlic press | ingredients: 1 pork tenderloin well-trimmed, 2 t paprika, 1/4 t salt, 1/8 t ground red pepper or hot paprika, 1/3 c well-drained bottled sauerkraut, 1/3 c nonfat or reduced-fat sour cream | ingredients: 4 red snapper fillets, 1/4 c fresh lime juice, 1 t fresh lemon juice, 1 t chili powder, 4 green onions with 4″ of tops, sliced in 1/2″ lengths, 1 tomato, coarsely chopped, 1/2 c chopped Anaheim or green bell pepper, 1/2 c chopped red bell pepper | ingredients: 3/4 c Wish-Bone Italian Dressing, 2 T grated Parmesan cheese, 2 t dried basil leaves, crushed, 1/4 t cracked black pepper, 2-3 lbs boneless sirloin or top round steak | ingredients: 3 T firmly packed brown sugar, 1 T black peppercorns, 1 T yellow mustard seeds, 1 T whole coriander seeds, 4 cloves garlic, 2 lbs beef top round steak or London Broil, about 1/2″ thick, vegetable or olive oil, salt | |
| directions: cut tenderloin into 1/2″ thick slices – place each slice between 2 pieces of plastic wrap – pound to 1/4″ thickness – rub both sides of pork pieces with jerk seasoning – lightly spray large nonstick skillet with cooking spray; heat over medium heat until hot – add pork – cook 2-3 minutes or until no longer pink, turning once – remove from skillet – keep warm – stir together pineapple juice, mustard and cornstarch until smooth – add to skillet – cook and stir over medium heat until mixture comes to a boil and thickens slightly – spoon over pork | directions: preheat oven to 350* – In large saucepan, cook spinach according to package directions; drain well. – Stir in soup, mustard and ham. – Pour into 9X9″ baking pan. – Top with eggs. – Bake 15 to 20 minutes or until heated through. | directions: combine lime peel, lime juice, ginger, 5-spice powder, sugar, salt, pepper and 1 t oil in 2-quart dish – add salmon; turn to coat – cover and refrigerate 2 to 3 hours – combine spinach, garlic and remaining 1 t oil in medium microwaveable dish; toss – cover and microwave at HIGH (100% power) 2 minutes or until spinach is wilter – drain; keep warm – meanwhile, prepare barbecue grill for direct cooking – remove salmon from marinade and place on oiled grid – brush salmon iwth portion of marinade – grill salmon, covered, over medium-hot coals 4 minutes – turn salmon; brush with marinade and grill 4 minutes or until salmon flakes easily with fork – discard marinade – serve fish over bed of spinach | directions: preheat broiler – cut tenderloin crosswise into 8 slices – press each slice with the heal of your hand to form 1/2″ thick patties – combine paprika, salt and red pepper; reserve 3/4 t of paprika mixture – sprinkle remaining mixture over both sides of tenderloin patties – broil pork 4-5 from heat source 4 minutes per side or until pork is barely pink in center – spoon sauerkraut evenly over patties; spread sour cream over sauerkraut – sprinkle reserved paprika mixture over sour cream – return to broiler;broil 1-2 minutes or until hot – garnish with dill and dill sprigs, if desired | directions: place red snapper in shallow round microwavable baking dish – combine lime juice, lemon juice and chili powder – pour over snapper – marinate 10 mins – turning once or twice – sprinkle green onion, tomato and peppers over snapper – cover dish loosely with vented plastic wrap – microwave at HIGH 6 minutes or just until snapper flakes in center, rotating dish every 2 minutes – let stand, covered, 4 minutes | directions: in large, shallow nonaluminum baking dish or plastic bag, combine all ingredients except steak – add steak, turn to coat – cover or close bag and marinate in refrigerator, turning occasionally, 3-24 hrs. – remove steak from marinade, reserving marinade – grill or broil steak, turning once, until steak is done – meanwhile, in small saucepan, bring reserved marinade to a boil and continue boiling 1 minute – pour over steak | directions: place sugar, peppercorns, mustard seeds, coriander seeds and garlic in blender or food processor; process until seeds are garlic are crushed – rub beef with oil – pat on spice mixture – season generously with salt – lightly oil hot grid to prevent sticking – grill beef on covered grill over medium-low KINGSFORD Briquets 16-20 mins for medium or until desired doneness, turning once – let stand 5 mins before cutting across the grain into thin diagonal slices | |
| nutrients: calories: 134 cal fat: 3g carbohydrate: 7g protein: 18g | nutrients: calories: 234 cal fat: 14g carbohydrate: 4g protein: 21g | nutrients: calories: 133 cal fat: 3g carbohydrate: 4g protein: 22g | nutrients: calories: 165 cal fat 4g carbohydrate: 5g protein: 25g | nutrients: calories: 144 cal fat: 2g carbohydrate: 7g protein: 24g | nutrients: calories: 310 cal fat: 19g carbohydrate: 3g protein: 32g | nutrients: calories: 249 cal fat: 11g carbohydrate: 9g protein: 29g | |
| dinner: Persian Chicken Breasts | dinner: Wish-Bone Marinade Italiano | dinner: Rosemary Steak | dinner: Blue Cheese Stuffed Chicken Breasts | dinner: BLT Chicken Salad | dinner: Pecan-Topped Honey Chicken | dinner: Shrimp Creole Stew | |
| ingredients: 1 medium lemon, 2 t olive oil, 1 t ground cinnamon, 1/2 t salt, 1/4 t turmeric, 4 boneless skinless chicken breast halves | ingredients: 3/4 c Wish-Bone Italian Dressing, 2 1/2 to 3 lbs chicken pieces | ingredients: 4 boneless top loin beef steaks or New York strip steaks (about 6 oz each), 2 T minced fresh rosemary, 2 cloves garlic-minced, 1 T extra-virgin olive oil, 1 t grated lemon peel, 1 t coarsely ground black pepper, 1/2 t salt, fresh rosemary sprigs | ingredients: 2 T margarine or butter, softened, divided, 1/2c crumbled blue cheese, 3/4 t dried thyme leaves, 2 whole boneless chicken breasts with skin, 1 T bottled or fresh lemon juice, 1/2 t paprika | ingredients: 2 boneless skinless chicken breast halves, 1/4 c mayonnaise or salad dressing, 1/2t black pepper, 4 large lettuce leaves, 1 large tomato, seeded and diced, 3 slices crisp cooked bacon, crumbled, 1 hard boiled egg, sliced | ingredients: 4 boneless, chicken breast halves, 3 T GREY POUPON honey mustard, 1 t lemon or lime juice, 1/4 t ground cumin, 1/2 c Planters Pecans, chopped, 1 T plain dry bread crumbs, 2 t margarine or butter, melted | ingredients: 1 1/2 c raw small shrimp, shelled, 1 bag BIRDS EYE frozen Farm Fresh Mixtures Broccoli, Cauliflower & Red Peppers, 1 can diced tomatoes, 1 1/2 t salt, 1 t hot pepper sauce, 1 t vegetable oil | |
| directions: remove lemon peel in long strips with paring knife; reserve for garnish – juice lemon; combine juice with oil, cinnamon, salt, pepper, and turmeric in large heavy-duty resealable plastic food storage bag – gently knead ingredents in bag to mix thoroughly; add chicken – seal bag and turn to coat thoroughly – refrigerate 4 hours or overnight – remove chicken from marinade and gently shake to remove excess – discard remaining marinade – grill chicken 5-7 minutes per side or until chicken is no longer pink in center – serve chicken with grilled vegetables, if desired. | directions: in large, shallow nonalumium baking dish or plastic bag, pour 1/2 cup Italian dressing over chicken – cover, or close bag, and marinate in refrigerator, turning occasionally, 3 to 24 hours – remove chicken from marinade; discard marinade – grill or broil chicken, turning once and brushing frequently with remaining dressing, until chicken is no longer pink | directions: score steaks in diamond pattern on both sides – combine minced rosemary, garlic, oil, lemon peel, pepper and salt in small bowl; rub mixture onto surface of meat – cover and refrigerate at least 15 minutes – grill steaks over medium-hot Kingford briquets about 4 minutes per side until medium-rare or to desired doneness – cut steaks diagonally into 1/2-ince-thick slices – garnish with rosemary sprigs | directions: prepare grill for grilling – combine 1 T margarine, blue cheese and thyme in small bowl until blended – season with salt and pepper – loosen skin over breast of chicken by pushing fingers between skin and meat, taking care not to tear skin – spread blue cheese mixture under skin with a rubber spatula or small spoon; massage skin to evenly spread cheese mixture – loosen skin over breast of chicken by pushing fingers between skin and meat, taking care not to tear skin – spread blue cheese mixture under skin with a rubber spatula or small spoon; massage skin to evenly spread cheese mixture – place chicken, skin side down, on grid over medium coals – grill over covered grill 5 minutes – meanwhile, melt remaining 1 T margarine; stir in lemon juice and paprika – turn chicken; brush with lemon juice mixture – grill 5-7 minutes more or until chicken is cooked through – transfer chicken to carving board; cut each breast in half | directions: brush chicken with mayonnaise; sprinkle with pepper – grill over hot coals 5-7 minutes each side – cool slightly – cut into thin strips – arrange lettuce leaves on serving plates – top with chicken, tomato, bacon, and egg | directions: rinse chicken; pat dry – mix mustard, lemon or lime juice and cumin in small bowl – brush mixture over both sieds of chicken – place chicken in shallow baking pan – mix pecans, bread crumbs and melted margarine or butter in small bowl – lightly press pecan mixture on tops of chicken pieces – bake at 375*F for 20-25 minutes or until chicken is done | directions: in large saucepan, combine all ingredients – cover; bring to boil – reduce heat to medium-low; simmer 20 mins or until shrimp turn opaque | |
| nutrients: calories 143 cal fat: 4g carbohydrate: 1g protein: 25g | nutrients: calories: 410 cal fat: 25g carbohydrate: 2g protein: 41 g | nutrients: calories: 328 cal fat: 16g carbohydrate: 1g protein: 42g | nutrients: calories: 296 cal fat: 17g carbohydrate: 1g protein: 32g | nutrients: calories: 444 cal fat: 34g carbohydrate: 4g protein: 32g | nutrients: calories: 339 cal fat:22 g carbohydrate: 7g protein: 29g | nutrients: calories: 131 cal fat: 1g carbohydrate: 9g protein: 20g | |