Académique Documents
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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!
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
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.
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.
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.
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.
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!
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).
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
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
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.
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
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.
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.
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
Nutrition Facts
Serving Size: 1 bowl
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.
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.
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.
Ultimate Mediterranean
Chopped Salad
27
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
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
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.
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.
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.
8. Freeze leftovers!
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.
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.
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.
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
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.
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
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.
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
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
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
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.
8. Freeze leftovers!
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
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
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
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.
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.
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
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
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
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.
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
Preparation
1. Cut avocados in half and remove seeds.
Scoop from shells into a blender or food
processor.
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
Preparation
1. In a blender, combine 1 cup juice or
milk, bananas, strawberries, lime juice,
honey, and flaxseed, if using.