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Your 1200 to 1300

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 20
Meal Plan Like an Expert Day 2 Recipes
Learn the basics of what your meals
Sear up some salmon for dinner
should include

05 25
Hydration Recipes Day 3 Recipes
Essential to weight loss and Do you have what it takes to make this
maintenance chopped salad?

11 31
Meal Plan Grocery List Day 4 Recipes
All the foods you need this week Save time today with some leftovers

13 38
Meal Plan Overview Day 5 Recipes
A look at what you'll be eating this week Mini quiche with major flavor

14 45
Day 1 Recipes Day 6 Recipes
Start off on the right foot A Mexican staple made at home

51
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 1200 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 This plan is designed to
range, and avoiding empty calories. provide variety throughout
the week, but we
Exercise understand that it’s not
Cutting calories and eating well is the most always easy to carve out
effective tool to losing weight but exercise is cooking time. Feel free to
essential to a healthy lifestyle and is key to modify the plan to save
maintaining your weight once you lose it. Do time and effort—instead
what you enjoy—everything counts, including of whipping up all the
something as simple as a half-hour walk three recipes, double or triple
times a week. your favorite few and enjoy
the delicious leftovers
Healthy Foods throughout the week.
Meals should be made primarily from whole
foods, including vegetables, fruits, whole grains, Many recipes include
legumes, and healthy fats and proteins. Cooking smaller portions of cheeses,
from scratch as much as possible gives you better nuts, seeds, and more for
control of your eating since you know exactly added flavor and texture.
what you are putting into each meal. When Not everything is a must-
planning your meals, a good rule of thumb is to buy! Shop smart and
make vegetables the main component or “star” swap out more expensive
of your plate (vegetables are very low in calories ingredients for items on
and high in nutrients) and use other foods as sale, buy one variety and
“supporting actors” to round out the meal. use across all recipes that
call for similar items, or
Set Yourself Up for Success omit altogether.
To be most efficient, it helps to have all of your
ingredients measured and laid out before you Use sturdy tupperware
start cooking. In some cases, you can even do and mason jars to keep
this earlier in the day or the night before so that pre-chopped veggies and
the time you spend actually cooking the meal is leftovers fresh. Store
manageable. ingredients that weren't
used where they belong,
And if you know you will be really tight on time, like your pantry, fridge, or
certain items can be fully made in advance— freezer.
including soups, grains, salad dressings, and
snacks. This will make meal planning much less
overwhelming and will guarantee that you will
stick to your eating plan.
YOUR HEALTHY MEAL PLAN 04
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.

YOUR HEALTHY MEAL PLAN 05


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.

YOUR HEALTHY MEAL PLAN 06


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

Calories: 0 Fiber: 0g
Total Fat: 0g Total Sugars: 0g
Carbohydrate: 0g Added Sugars: 0g
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.

YOUR HEALTHY MEAL PLAN 07


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

Calories: 0 Fiber: 0g
Total Fat: 0g Total Sugars: 0g
Carbohydrate: 0g Added Sugars: 0g
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.

YOUR HEALTHY MEAL PLAN 08


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

Calories: 16 Fiber: 1g
Total Fat: 0g Total Sugars: 2g
Carbohydrate: 4g Added Sugars: 0g
Protein: 0g

Preparation
1. Add ice to a highball glass.
2. Add sliced strawberries and basil.
3. Fill with sparkling water and stir. Enjoy!

YOUR HEALTHY MEAL PLAN 09


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

Calories: 13 Fiber: 1g
Total Fat: 0g Total Sugars: 2g
Carbohydrate: 3g Added Sugars: 0g
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.

YOUR HEALTHY MEAL PLAN 10


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 Dried thyme


1 Whole grain bagel 1 Pack Canadian bacon
Powdered sugar
1 Pack grain tortilla or 2 Chicken breasts
wrap Instant coffee
4 Ounces wild Alaskan
granules
1 Pack corn tortillas salmon
Dark chocolate chips
Canned Goods Pantry Items or bar
1 Jar sliced roasted red Olive oil spray Dried sage
peppers
Olive oil Curry powder
1 5-ounce can solid
Avocado or canola oil Garlic powder
white albacore tuna
Apple cider vinegar Whole coriander seeds
2 15-ounce cans
unsweetened reduced Salt Ground coriander
fat coconut milk Black pepper Ground cumin
1¼ Cups almond milk Almond butter Dried oregano
1 Jar mild harissa paste Chia seeds Paprika
1 Jar red curry paste Unsweetened coconut Ground cinnamon
3 15-ounce cans flakes Red pepper flakes
chickpeas
Popcorn kernels
Bay leaves
1 15-ounce can low
Wild rice
sodium pinto or black Dried basil
beans Rolled oats
Lentils
3 Quarts unsalted Steel cut oats
Roasted cashews
vegetable stock (freeze Quinoa
Pecans
leftovers) White whole wheat
Raw almonds
1 Small jar Kalamata flour
Sliced almonds
olives Baking powder
Ground flaxseed
1 8-ounce package Baking soda
Raisins
enchilada sauce Brown sugar
Dried cranberries
1 Small jar sun dried Vanilla extract
Spaghetti
tomatoes Maple syrup
1 14-ounce can low Honey
sodium canned diced
Unsweetened cocoa
tomatoes
powder

YOUR HEALTHY MEAL PLAN 11


Grocery List Continued
Frozen Goods 1 Small red onion
1 Bag frozen mixed
1 Bunch broccoli
berries
1 Small sweet potato
1 Bag frozen cherries
1 Bunch kale
1 Bag frozen raspberries
3 Avocados
1 Bag frozen corn
3 Ounces mushrooms
1 Bag frozen edamame
1 Clementine

Fresh Produce 1 Pint fresh strawberries

1 Large zucchini 1 Bunch grapes

3 Medium yellow onions 1 Small papaya

1 Pint cherry tomatoes 1 Small pineapple

1 Cob of corn 1 Banana

9 Large carrots 2 Bell peppers

1 Kiwi
Dairy and Eggs
1 Large cucumber
1 Dozen eggs
1 Bunch arugula
2 Ounces monterey jack
1 Bunch scallion greens
cheese
5 Butternut squash
1 Cup 2% milk
5 Ounces baby spinach
1 Pint plain nonfat greek
1 Apple yogurt
4 Lemons 1 Smallest container
2 Limes hummus

1 Small packet cilantro 8 Ounces cheddar cheese

1 Small bunch parsley 1 Tbsp grated parmesan

1 Small bunch mint 4 Ounces crumbled feta

3 Ounces fresh basil


1 Tablespoon fresh
oregano
1 Sprig fresh rosemary
3 Heads garlic
4 Stalks celery
1 Large bulb fennel

YOUR HEALTHY MEAL PLAN 12


Meal Plan Overview
1200-1300 Calories
SNACKS/ TOTAL
BREAKFAST LUNCH DINNER DESSERT CALORIES
Garlic Parmesan
California Summer Butternut Squash Chickpea and
Popcorn + Mocha
Vegetable Omelet Grain Bowl Chicken Soup
1 Dusted Almonds 1,228
– – –

319 calories 377 calories 258 calories
274 calories

Cherry Berry Anti-


Spinach and Feta Pan-Seared Cumin Lime
Inflammatory
Oatmeal Bowl Salmon with Roasted Chickpeas
2 Smoothie Bowl 1,293
– Quinoa –

309 calories – 175 calories
337 calories
472 calories

Vegetarian Spinach Spaghetti


Ultimate 1 Raspberry
Hummus Aglio e Olio +
Mediterranean Oatmeal Muffin
3 Breakfast Bagel Roasted Broccoli 1,217
Chopped Salad –
– –
– 147 calories
299 calories 383 calories
383 calories
Kale and Lentil Leftover Mocha
Low-Sugar
Stuffed Sweet Leftover Ultimate Dusted Almonds
Coconut Raspberry
Potato + Mediterranean + Walnut
4 Oatmeal 1,244
Roasted Broccoli Chopped Salad Edamame Mix

– – –
223 calories
335 calories 383 calories 303 calories
Leftover Walnut
2 Spinach and Edamame Mix
Mediterranean Red Curry Lentil
Quinoa Mini + 1 Raspberry
Veggie Wrap Soup
5 Quiche Oatmeal Muffin + 1,211
– –
– Fruit Salad
239 calories 348 calories
264 calories –
360 calories
Vegetable Bean Leftover Mini
Greek Yogurt Leftover Red Curry
and Cheese Quiche + Fruit
Blender Pancakes Lentil Soup
6 Enchiladas Salad 1,239
– –
– –
153 calories 348 calories
543 calories 190 calories
Dark Chocolate
Leftover Greek
Curried Tuna Salad Chicken with Basil Avocado Mousse +
Yogurt Blender
Avocado Boats and Vegetables Strawberry Banana
7 Pancakes 1,216
– – Smoothie

241 calories 349 calories –
153 calories
473 calories

YOUR HEALTHY MEAL PLAN 13


Day 1 Recipes

Harissa Chickpea and Chicken


Soup
17
California Summer
Vegetable Omelet
15

Garlic Parmesan Popcorn


and Mocha Dusted Almonds
18

Healthy Butternut Squash


Grain Bowl
16

YOUR HEALTHY MEAL PLAN 14


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 again. Place back on low heat.
2
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 Fiber: 5g the eggs. Top with cheese and fold eggs
Total Fat: 20g Total Sugars: 6g in half over the vegetables and cheese.
Carbohydrate: 19g Added Sugars: 0g Continue cooking until eggs are set.
Protein: 19g
7. Carefully slide omelet from the pan
onto a plate and top with sliced
avocado.

YOUR HEALTHY MEAL PLAN 15


New Year's Recipes

Healthy Butternut Squash Grain Bowl


Servings : 1

Ingredients Preparation
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

Calories: 377 Fiber: 8g


Total Fat: 12g Total Sugars: 21g
Carbohydrate: 65g Added Sugars: 10g
Protein: 9g

YOUR HEALTHY MEAL PLAN 16


New Year's Recipes

Harissa Chickpea and Chicken Soup


Servings : 6

Ingredients Preparation
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,

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.
Carbohydrate: 29g Added Sugars: 0g
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!

YOUR HEALTHY MEAL PLAN 17


New Year's Recipes

Low Sodium Garlic Parmesan Popcorn


Servings : 1

Ingredients Preparation
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.

Nutrition Facts 3. Once kernels have stopped popping,


Servings: 1 cup remove from heat and sprinkle the
Calories: 126 Fiber: 2g parmesan and garlic powder on top.
Total Fat: 7g Total Sugars: 0g Shake to coat popcorn evenly, then pour
Carbohydrate: 14g Added Sugars: 0g into bowls and enjoy.
Protein: 4g

YOUR HEALTHY MEAL PLAN 18


New Year's Recipes

Mocha Dusted Almonds


Servings : 3

Ingredients Preparation
½ cup raw almonds (unsalted) 1. In a small non-stick skillet, toast
¼ teaspoon extra virgin olive oil almonds over low heat, stirring every
tablespoon unsweetened cocoa couple of minutes, until they are
½ fragrant, about 3 minutes. Add olive oil
powder
½ teaspoon instant coffee granules and stir to coat. Remove from heat.

½ teaspoon powdered sugar


2. Blend cocoa powder, coffee, and
powdered sugar in a high powered
blender or food processor until the
Nutrition Facts coffee granules are incorporated into a
Servings: 1 ounce
powder.
Calories: 148 Fiber: 3g
Total Fat: 13g Total Sugars: 1g 3. Pour almonds and cocoa mixture
Carbohydrate: 6g Added Sugars: 0g into a medium bowl and toss to coat
Protein: 5g evenly. Shake off excess. Spread over
parchment or waxed paper to cool.

4. Store almonds in an airtight container


at room temperature.

YOUR HEALTHY MEAL PLAN 19


Day 2 Recipes

Cherry Berry Smoothie


21
Bowl

Pan-Seared Salmon With


Mediterranean Quinoa
23

Spinach and Feta Oatmeal Bowl


22

Healthy Butternut Squash


Grain Bowl
24

YOUR HEALTHY MEAL PLAN 20


New Year's Recipes

Cherry Berry Smoothie Bowl


Servings : 12

Ingredients Preparation
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
½ cup frozen cherries until smooth, adding water as needed

½ cup grated carrots to thin the mixture. In a small bowl,


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

Calories: 337 Fiber: 10g


Total Fat: 12g Total Sugars: 31g
Carbohydrate: 48g Added Sugars: 1g
Protein: 14g

YOUR HEALTHY MEAL PLAN 21


New Year's Recipes

Spinach and Feta Oatmeal Bowl


Servings : 1

Ingredients Preparation
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


Nutrition Facts spinach and feta cheese. Top with
Servings: 1 bowl
fried egg and a generous crack of black
Calories: 309 Fiber: 5g
pepper. Enjoy!
Total Fat: 11g Total Sugars: 1g
Carbohydrate: 34g Added Sugars: 0g
Protein: 19g

YOUR HEALTHY MEAL PLAN 22


New Year's Recipes

Pan-Seared Salmon With Mediterranean Quinoa


Servings : 1

Ingredients Preparation
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

Calories: 472 Fiber: 7g 5. While the quinoa and salmon are


Total Fat: 21g Total Sugars: 5g cooking, heat your olive oil and garlic
Carbohydrate: 37g Added Sugars: 0g over medium heat in a separate pan.
Protein: 36g Once hot, add the baby spinach and
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!

YOUR HEALTHY MEAL PLAN 23


New Year's Recipes

Cumin-Lime Roasted Chickpeas


Servings : 1

Ingredients Preparation
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

Calories: 175 Fiber: 7g 5. Turn oven down to 350 F.


Total Fat: 8g Total Sugars: 4g
Carbohydrate: 21g Added Sugars: 0g
6. Stir together remaining 1.5 teaspoons
Protein: 7g oil, lime juice, cumin, garlic, paprika,
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.

YOUR HEALTHY MEAL PLAN 24


Day 3 Recipes

Vegetarian Hummus Breakfast


Bagel
26
Spinach Spaghetti Aglio e
Olio and Lemony Roasted
28
Low-Carb Broccoli

Ultimate Mediterranean
Chopped Salad
27

Raspberry Oatmeal Muffins


30

YOUR HEALTHY MEAL PLAN 25


New Year's Recipes

Vegetarian Hummus Breakfast Bagel


Servings : 1

Ingredients Preparation
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
2 through.
peppers
¼ cup arugula 3. Spread toasted bagel with hummus. Top
tablespoon crumbled feta with cucumber, roasted red peppers,
1
and arugula. Top with scrambled egg
and sprinkle with feta cheese. Season
with salt and freshly cracked black
Nutrition Facts pepper, if desired.
Serving size: Whole recipe

Calories: 299 Fiber: 4g


Total Fat: 11g Total Sugars: 6g
Carbohydrate: 36g Added Sugars: 3g
Protein: 15g

YOUR HEALTHY MEAL PLAN 26


New Year's Recipes

Ultimate Mediterranean Chopped Salad


Servings : 2

Ingredients Preparation
1½ tablespoons extra virgin olive oil 1. Make the vinaigrette: Combine olive oil,
1 tablespoons lemon juice lemon juice, oregano, salt, and pepper
tablespoons fresh oregano, in a small glass jar. Shake well with lid
1
chopped, plus extra for garnish on to combine ingredients.
1/8 teaspoon salt
2. Make the salad: Pour the garbanzo
- ground black pepper, to taste
beans in a large salad or mixing bowl.
15-ounce can garbanzo beans,
½ Chop the cucumber, tomatoes, bell
rinsed and drained
peppers, olives, and optional red
large cucumber, peeled and
½ onions. Add all the vegetables to the
chopped
bowl with the garbanzo beans.
cups small cherry or grape toma-
1
toes, cut in half 3. Add the feta cheese to the beans
cup red, yellow, or orange bell and vegetables and pour the salad
½
peppers, chopped dressing on top. Mix well to combine
cup Kalamata olives, pitted and ingredients. Top with additional
¼
chopped oregano, if desired, before serving.
3 ounces crumbled feta cheese
¼ cup chopped red onion (optional)
Nutrition Facts
Serving Size: 2 cups

Calories: 383 Fiber: 9g


Total Fat: 23g Total Sugars: 9g
Carbohydrate: 32g Added Sugars: 0g
Protein: 14g

YOUR HEALTHY MEAL PLAN 27


New Year's Recipes

Spinach Spaghetti Aglio e Olio


Servings : 1

Ingredients Preparation
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
Nutrition Facts minutes.
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
Protein: 10g 4. Add the parsley and spinach, stir until
well combined. Let cook for another 2
minutes before turning off the heat and
plating.

YOUR HEALTHY MEAL PLAN 28


New Year's Recipes

Lemony Roasted Low-Carb Broccoli


Servings : 2

Ingredients Preparation
2 cups chopped broccoli 1. Preheat oven to 375F.
1 tablespoon olive oil
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
teaspoon crushed red pepper florets with oil, salt, lemon juice, lemon
¼
flakes peel, red pepper flakes, and oregano.
1/8 teaspoon oregano Mix all the ingredients together until
thoroughly combined.

4. Pour the broccoli mixture onto the lined


Nutrition Facts baking sheet and spread out in one
Serving size: 1 cup
even layer. Bake at 375F for 20 minutes
Calories: 98 Fiber: 2g
or until broccoli is lightly browned
Total Fat: 8g Total Sugars: 2g
and crispy, flipping the mixture once
Carbohydrate: 4g Added Sugars: 0g
halfway through.
Protein: 2g
5. Remove from oven and enjoy hot or at
room temperature.

YOUR HEALTHY MEAL PLAN 29


New Year's Recipes

Raspberry Oatmeal Muffins


Servings : 6

Ingredients Preparation
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.

Nutrition Facts 5. Add oat mixture to dry ingredients and


Servings size: 1 muffin stir just until moistened. Gently fold in
Calories: 147 Fiber: 3g 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!

YOUR HEALTHY MEAL PLAN 30


Day 4 Recipes

Low-Sugar Coconut Raspberry


Oatmeal
32
Leftover Ultimate
Mediterranean Chopped
35
Salad

Kale and Lentil Stuffed


Sweet Potato and Lemony
33
Roasted Low-Carb Broccoli

Mocha Dusted Almonds and


Garlicky Olive, Walnut, and
36
Edamame Mix

YOUR HEALTHY MEAL PLAN 31


New Year's Recipes

Low-Sugar Coconut Raspberry Oatmeal


Servings : 1

Ingredients Preparation
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.
Calories: 223 Fiber: 13g
Total Fat: 8g Total Sugars: 8g
Carbohydrate: 33g Added Sugars: 1g
Protein: 5g

YOUR HEALTHY MEAL PLAN 32


New Year's Recipes

Kale and Lentil Stuffed Sweet Potato


Servings : 1

Ingredients Preparation
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.

Nutrition Facts 4. Heat oil in a small nonstick skillet over


Servings size: 1 potato medium low heat. Add garlic and kale
Calories: 237 Fiber: 10g and cook, stirring gently, until kale is
Total Fat: 3g Total Sugars: 6g wilted, about 2 minutes. Add lentils and
Carbohydrate: 42g Added Sugars: 0g 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.

YOUR HEALTHY MEAL PLAN 33


New Year's Recipes

Lemony Roasted Low-Carb Broccoli


Servings : 2

Ingredients Preparation
2 cups chopped broccoli 1. Preheat oven to 375F.
1 tablespoon olive oil
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
teaspoon crushed red pepper florets with oil, salt, lemon juice, lemon
¼
flakes peel, red pepper flakes, and oregano.
1/8 teaspoon oregano Mix all the ingredients together until
thoroughly combined.

4. Pour the broccoli mixture onto the lined


Nutrition Facts baking sheet and spread out in one
Serving size: 1 cup
even layer. Bake at 375F for 20 minutes
Calories: 98 Fiber: 2g
or until broccoli is lightly browned
Total Fat: 8g Total Sugars: 2g
and crispy, flipping the mixture once
Carbohydrate: 4g Added Sugars: 0g
halfway through.
Protein: 2g
5. Remove from oven and enjoy hot or at
room temperature.

YOUR HEALTHY MEAL PLAN 34


New Year's Recipes

Ultimate Mediterranean Chopped Salad


Servings : 2

Ingredients Preparation
1½ tablespoons extra virgin olive oil 1. Make the vinaigrette: Combine olive oil,
1 tablespoons lemon juice lemon juice, oregano, salt, and pepper
tablespoons fresh oregano, in a small glass jar. Shake well with lid
1
chopped, plus extra for garnish on to combine ingredients.
1/8 teaspoon salt
2. Make the salad: Pour the garbanzo
- ground black pepper, to taste
beans in a large salad or mixing bowl.
15-ounce can garbanzo beans,
½ Chop the cucumber, tomatoes, bell
rinsed and drained
peppers, olives, and optional red
large cucumber, peeled and
½ onions. Add all the vegetables to the
chopped
bowl with the garbanzo beans.
cups small cherry or grape toma-
1
toes, cut in half 3. Add the feta cheese to the beans
cup red, yellow, or orange bell and vegetables and pour the salad
½
peppers, chopped dressing on top. Mix well to combine
cup Kalamata olives, pitted and ingredients. Top with additional
¼
chopped oregano, if desired, before serving.
3 ounces crumbled feta cheese
¼ cup chopped red onion (optional)
Nutrition Facts
Serving Size: 2 cups

Calories: 383 Fiber: 9g


Total Fat: 23g Total Sugars: 9g
Carbohydrate: 32g Added Sugars: 0g
Protein: 14g

YOUR HEALTHY MEAL PLAN 35


New Year's Recipes

Mocha Dusted Almonds


Servings : 3

Ingredients Preparation
½ cup raw almonds (unsalted) 1. In a small non-stick skillet, toast
¼ teaspoon extra virgin olive oil almonds over low heat, stirring every
tablespoon unsweetened cocoa couple of minutes, until they are
½ fragrant, about 3 minutes. Add olive oil
powder
½ teaspoon instant coffee granules and stir to coat. Remove from heat.

½ teaspoon powdered sugar


2. Blend cocoa powder, coffee, and
powdered sugar in a high powered
blender or food processor until the
Nutrition Facts coffee granules are incorporated into a
Servings: 1 ounce
powder.
Calories: 148 Fiber: 3g
Total Fat: 13g Total Sugars: 1g 3. Pour almonds and cocoa mixture
Carbohydrate: 6g Added Sugars: 0g into a medium bowl and toss to coat
Protein: 5g evenly. Shake off excess. Spread over
parchment or waxed paper to cool.

4. Store almonds in an airtight container


at room temperature.

YOUR HEALTHY MEAL PLAN 36


New Year's Recipes

Garlicky Olive, Walnut, and Edamame Mix


Servings : 2

Ingredients Preparation
¼ cup walnuts, toasted 1. In a large bowl, toss all ingredients
¼ cup kalamata olives, pitted together.
cups frozen shelled edamame,
½ 2. Serve immediately. Refrigerate any
defrosted
leftovers.
¼ teaspoon extra-virgin olive oil
¼ teaspoon garlic powder
¼ tablespoon fresh rosemary leaves

Nutrition Facts
Serving Size: 1/2 cup

Calories: 155 Fiber: 4g


Total Fat: 13g Total Sugars: 1g
Carbohydrate: 7g Added Sugars: 0g
Protein: 6g

YOUR HEALTHY MEAL PLAN 37


Day 5 Recipes

Spinach and Quinoa Breakfast


Mini Quiche
39
Vegan Red Curry Lentil
Soup With Kale
41

Mediterranean Veggie Wrap


40

Garlicky Olive, Walnut, and


Edamame Mix, Raspberry
42
Oatmeal Muffins, and Fruit
Salad

YOUR HEALTHY MEAL PLAN 38


New Year's Recipes

Spinach and Quinoa Breakfast Mini Quiche


Servings : 9

Ingredients Preparation
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
Servings Size: 1 mini quiche 4. In a medium bowl, whisk the eggs. Add
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.
Carbohydrate: 5g Added Sugars: 0g
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.

YOUR HEALTHY MEAL PLAN 39


New Year's Recipes

Mediterranean Veggie Wrap


Servings : 12

Ingredients Preparation
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
¼ small zucchini and sauté, stirring, until soft, about 5

1 whole grain wrap or tortilla minutes.

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.

Nutrition Facts 4. Fold edges over to roll up, and cut in


Serving: 1 wrap half cross-wise.
Calories: 239 Fiber: 6g
Total Fat: 11g Total Sugars: 5g
Carbohydrate: 28g Added Sugars: 0g
Protein: 8g

YOUR HEALTHY MEAL PLAN 40


New Year's Recipes

Vegan Red Curry Lentil Soup With Kale


Servings : 4
2

Ingredients Preparation
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 2. Stir in red curry paste and cook until
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
tomatoes salt, and black pepper. Bring to a boil,
1 cup lentils, any color or mixture then add kale. Cover soup, reduce
4 cups low sodium vegetable broth heat to medium, and simmer 20 to 30

½ teaspoon salt minutes, stirring occasionally, until


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 5. Freeze leftovers to eat later this week.


Serving: 2½ cups each

Calories: 348 Fiber: 6g


Total Fat: 11g Total Sugars: 5g
Carbohydrate: 28g Added Sugars: 0g
Protein: 8g

YOUR HEALTHY MEAL PLAN 41


New Year's Recipes

Garlicky Olive, Walnut, and Edamame Mix


Servings : 2

Ingredients Preparation
¼ cup walnuts, toasted 1. In a large bowl, toss all ingredients
¼ cup kalamata olives, pitted together.
cups frozen shelled edamame,
½ 2. Serve immediately. Refrigerate any
defrosted
leftovers.
¼ teaspoon extra-virgin olive oil
¼ teaspoon garlic powder
¼ tablespoon fresh rosemary leaves

Nutrition Facts
Servings: 1/2 cup

Calories: 155 Fiber: 4g


Total Fat: 13g Total Sugars: 1g
Carbohydrate: 7g Added Sugars: 0g
Protein: 6g

YOUR HEALTHY MEAL PLAN 42


New Year's Recipes

Raspberry Oatmeal Muffins


Servings : 6

Ingredients Preparation
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.

Nutrition Facts 5. Add oat mixture to dry ingredients and


Servings size: 1 muffin stir just until moistened. Gently fold in
Calories: 147 Fiber: 3g 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!

YOUR HEALTHY MEAL PLAN 43


New Year's Recipes

Fruit Salad With Citrus Mint Dressing


Servings : 2

Ingredients Preparation
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

Calories: 58 Fiber: 2g
Total Fat: 0g Total Sugars: 11g
Carbohydrate: 15g Added Sugars: 0g
Protein: 1g

YOUR HEALTHY MEAL PLAN 44


Day 6 Recipes

Greek Yogurt Blender Pancakes


46
Vegetable, Bean, and
Cheese Enchiladas
48

Vegan Red Curry Lentil


Soup With Kale
47

Spinach and Quinoa


Breakfast Mini Quiche and
49
Fruit Salad

YOUR HEALTHY MEAL PLAN 45


New Year's Recipes

Greek Yogurt Blender Pancakes


Servings : 2

Ingredients Preparation
¼ cup rolled oats 1. Place all ingredients in a high powered
¼ cup white whole wheat flour blender and blend until smooth.
½ teaspoon baking powder
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.
Total Fat: 3g Total Sugars: 4g
Carbohydrate: 22g Added Sugars: 1g
Protein: 11g

YOUR HEALTHY MEAL PLAN 46


New Year's Recipes

Vegan Red Curry Lentil Soup With Kale


Servings : 4
2

Ingredients Preparation
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 2. Stir in red curry paste and cook until
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
tomatoes salt, and black pepper. Bring to a boil,
1 cup lentils, any color or mixture then add kale. Cover soup, reduce
4 cups low sodium vegetable broth heat to medium, and simmer 20 to 30

½ teaspoon salt minutes, stirring occasionally, until


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 5. Freeze leftovers to eat later this week.


Serving: 2½ cups each

Calories: 348 Fiber: 6g


Total Fat: 11g Total Sugars: 5g
Carbohydrate: 28g Added Sugars: 0g
Protein: 8g

YOUR HEALTHY MEAL PLAN 47


New Year's Recipes

Vegetable, Bean, and Cheese Enchiladas


Servings : 2

Ingredients Preparation
½ tablespoon avocado oil 1. Preheat oven to 350F. Grease a 13 x 9
½ medium onion, finely chopped baking dish with avocado/vegetable oil.
½ bell pepper (any color), chopped
2. Finely chop onions, greens, and bell
1 cups greens, chopped
peppers (separately), then set aside.
1 cloves garlic, minced
½ cup frozen corn kernels 3. Heat oil in a large skillet over medium
15-ounce can of low sodium heat. One-by-one, saute chopped
½
beans, rinsed and drained onion, minced garlic, chopped pepper,
8 ounces of enchilada sauce (split) and greens, one minute each. Add
4 corn tortillas frozen corn kernels and beans, along
4 ounces grated cheese, divided with ½ cup enchilada sauce. Stir well
and cook for 2 minutes.

4. Wrap tortillas in a dish towel and heat


Nutrition Facts in microwave for 1 minute. Spoon ⅓
Serving Size: 2 enchiladas cup vegetable/bean mixture over each
Calories: 543 tortilla. Sprinkle 4 ounces of grated
Fiber: 12g
Total Fat: 25g cheese over tortillas and vegetable
Total Sugars: 9g
Carbohydrate: 60g bean mixture. Fold tortillas in thirds
Added Sugars: 3g
Protein: 25g in baking dish. Top with remaining
enchilada sauce and 4 ounces of cheese.

5. Bake in the oven for about 15 minutes,


or until cheese is melted and bubbly.

YOUR HEALTHY MEAL PLAN 48


New Year's Recipes

Spinach and Quinoa Breakfast Mini Quiche


Servings : 9

Ingredients Preparation
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
Servings Size: 1 mini quiche 4. In a medium bowl, whisk the eggs. Add
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.
Carbohydrate: 5g Added Sugars: 0g
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 for future meals.

YOUR HEALTHY MEAL PLAN 49


New Year's Recipes

Fruit Salad With Citrus Mint Dressing


Servings : 2

Ingredients Preparation
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

Calories: 58 Fiber: 2g
Total Fat: 0g Total Sugars: 11g
Carbohydrate: 15g Added Sugars: 0g
Protein: 1g

YOUR HEALTHY MEAL PLAN 50


Day 7 Recipes

Leftover Greek Yogurt Blender


Pancakes
52
Basil Chicken With
Vegetables
54

Tuna Salad Avocado Boats


53

Dark Chocolate Avocado


Mousse and Strawberry
55
Banana Smoothie

YOUR HEALTHY MEAL PLAN 51


New Year's Recipes

Greek Yogurt Blender Pancakes


Servings : 2

Ingredients Preparation
¼ cup rolled oats 1. Place all ingredients in a high powered
¼ cup white whole wheat flour blender and blend until smooth.
½ teaspoon baking powder
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.
Total Fat: 3g Total Sugars: 4g
Carbohydrate: 22g Added Sugars: 1g
Protein: 11g

YOUR HEALTHY MEAL PLAN 52


New Year's Recipes

Tuna Salad Avocado Boats


Servings : 1

Ingredients Preparation
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
2 tablespoons finely diced carrot 4. Scoop half the mixture into each half of
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

Calories: 241 Fiber: 6g


Total Fat: 13g Total Sugars: 8g
Carbohydrate: 18g Added Sugars: 0g
Protein: 18g

YOUR HEALTHY MEAL PLAN 53


New Year's Recipes

Basil Chicken With Vegetables


Servings : 1

Ingredients Preparation
1 tablespoon olive oil 1. In a large skillet over high heat, bring 3
pound chicken breast (bone- tablespoons good-quality olive oil to a
1/3 less, skinless, cut into bite-sized shimmer.
pieces)
2. Meanwhile, sprinkle salt and pepper on
½ teaspoon salt
chicken pieces. Carefully add seasoned
¼ teaspoon black pepper
chicken pieces to hot oil, avoiding any
1/3 red bell pepper (chopped)
hot splattering oil. Cook chicken on one
3 ounces mushrooms (sliced)
side and flip the pieces over.
cups zucchini (stemmed, and
2/3
sliced) 3. Add the chopped red bell pepper, 8
1 gloves garlic (minced) ounces sliced mushrooms, 2 cups sliced
3 ounces basil (fresh, chopped) zucchini or other summer squash, stir
and continue to cook.

4. When food is nearly cooked, push it to


Nutrition Facts one side and add the 3 cloves minced
Serving Size: 1 plate
garlic. After about 30 seconds, stir it all
Calories: 349 Fiber: 3g together and add the 8 ounces chopped
Total Fat: 18g Total Sugars: 5g fresh basil.
Carbohydrate: 8g Added Sugars: 0g
Protein: 38g 5. Cook another 30 to 60 seconds and
serve. Pesto (homemade or store-
bought) can be substituted for the garlic
and basil.

YOUR HEALTHY MEAL PLAN 54


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

Calories: 223 Fiber: 6g


Total Fat: 12g Total Sugars: 25g
Carbohydrate: 33g Added Sugars: 23g
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.

YOUR HEALTHY MEAL PLAN 55


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

Calories: 250 Fiber: 6g


Total Fat: 1g Total Sugars: 41g
Carbohydrate: 63g Added Sugars: 8g
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.

YOUR HEALTHY MEAL PLAN 56