Your 2000

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 32
Meal Plan Like an Expert Day 3 Recipes
Learn the basics of what your meals Here's how you can still include
should include spaghetti in a healthy diet

05 39
Hydration Recipes Day 4 Recipes
Essential to weight loss and Save time today with some delicious
maintenance leftovers

11 48
Meal Plan Grocery List Day 5 Recipes
All the foods you need this week Chicken skewers are what's for lunch

13 56
Meal Plan Overview Day 6 Recipes
A look at what you'll be eating this week A Mexican staple made at home

14 65
Day 1 Recipes Day 7 Recipes
Start off on the right foot Finish the week with a sweet treat

23 73
Day 2 Recipes Additional Snacks
Sear up some salmon for dinner Snacks to get over 2,000 calories

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 digital content, there are countless
weight loss plans out there. But no matter
how different all of these plans may
seem, the bottom line is that they are all
different versions of a calorie-controlled
eating plan. What differentiates
healthy “diets” is the kinds of foods
recommended within that eating plan.
Where the calories come from is just as
important (if not more important) as the
number of calories. When picking foods
and planning meals, the priority should
be to get as many nutrients as possible
and feel satisfied and energized after each
meal and at the end of each day.
Calorie Goals
Age, height, weight, activity level, and
gender all play a role when determining
your calorie needs. This meal plan
provides an average of 2000 calories per
day. The plan is meant to help you stay
within the right range for your needs—
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
range, and avoiding empty calories. This plan is designed to
provide variety throughout
Exercise the week, but we
Cutting calories and eating well is the most understand that it’s not
effective tool to losing weight but exercise is always easy to carve out
essential to a healthy lifestyle and is key to cooking time. Feel free to
maintaining your weight once you lose it. Do modify the plan to save
what you enjoy—everything counts, including time and effort—instead
something as simple as a half-hour walk three of whipping up all the
times a week. recipes, double or triple
your favorite few and enjoy
Healthy Foods the delicious leftovers
Meals should be made primarily from whole throughout the week.
foods, including vegetables, fruits, whole grains,
legumes, and healthy fats and proteins. Cooking Many recipes include
from scratch as much as possible gives you better smaller portions of cheeses,
control of your eating since you know exactly nuts, seeds, and more for
what you are putting into each meal. When added flavor and texture.
planning your meals, a good rule of thumb is to Not everything is a must-
make vegetables the main component or “star” buy! Shop smart and
of your plate (vegetables are very low in calories swap out more expensive
and high in nutrients) and use other foods as ingredients for items on
“supporting actors” to round out the meal. sale, buy one variety and
use across all recipes that
Set Yourself Up for Success call for similar items, or
To be most efficient, it helps to have all of your omit altogether.
ingredients measured and laid out before you
start cooking. In some cases, you can even do Use sturdy tupperware
this earlier in the day or the night before so that and mason jars to keep
the time you spend actually cooking the meal is pre-chopped veggies and
manageable. leftovers fresh. Store
ingredients that weren't
And if you know you will be really tight on time, used where they belong,
certain items can be fully made in advance— like your pantry, fridge, or
including soups, grains, salad dressings, and freezer.
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-
free beverages with meals and also sip
on them throughout the day. Water,
sparkling water (plain or naturally
flavored), and unsweetened herbal tea
are the best choices. If plain water gets
old, flavor your drink yourself by adding
a small amount of fruits, vegetables,
or herbs—citrus, muddled berries,
cucumber, or mint are all delicious
choices.
While 100% fruit juice sounds healthy, it
is better to consume calories from whole
fruit as part of a meal or snack or in a
smoothie where the fruit retains all of its
fiber. Juice may quench your thirst but
will still leave you hungry.
Caffeinated tea and coffee (without added
sugar or large amount of milk/cream) are
okay in moderation, but keep in mind
that they are not as hydrating as non-
caffeinated beverages. If you do enjoy the
occasional latte or cappuccino, just don’t
forget to factor that into your calorie count
for the day.
Lastly, diet drinks may be tempting and
are not harmful as an occasional beverage,
but some studies indicate that even diet
drinks can lead to weight gain because of
the way the body reacts to the artificial
sweeteners, so this shouldn’t be your first
choice for weight loss.
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

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 Powdered sugar

1 Whole grain bagel 20 Ounces chicken Curry powder
breasts
1 Pack grain tortilla or Garlic powder
wrap ¾ Pound lean ground
Chili powder
chicken
1 Pack 6-in corn tortillas
Ground cumin
4 Ounces wild Alaskan
1 Loaf whole grain
salmon Dried oregano
sourdough bread
Paprika
Canned Goods Pantry Items
Turmeric
Olive oil spray
1 Jar sliced roasted red Dried sage
peppers Olive oil
Ground cinnamon
1 5-ounce can solid Canola Oil
Matcha powder
white albacore tuna
Apple Cider Vinegar
Red pepper flakes
1 15-ounce can reduced
Red Wine Vinegar
fat coconut milk Dried basil
Tahini
1 Jar red curry paste Lentils
Salt
2 15-ounce cans Roasted cashews
chickpeas Black pepper
Pecans
1 15-ounce can low Chia seeds
Raw almonds
sodium black beans Unsweetened coconut
Sliced almonds
1 Quart low-sodium flakes
vegetable broth Walnuts
Popcorn kernels
1 Small jar Kalamata Sunflower seeds
Wild rice
olives Almond butter
Steel cut oats
1 Small jar salsa Sunflower seed butter
Quinoa
1 Small jar sun dried Almond flour
Vanilla Extract
tomatoes Pumpkin seeds
Maple syrup
1 14-ounce can low Pine nuts
Honey
sodium canned diced Chopped raisins
Unsweetened cocoa
tomatoes
powder Dried cranberries
Medjool dates Spaghetti
Dark chocolate chips
or bar
Instant coffee
granules
YOUR HEALTHY MEAL PLAN 11
Grocery List Continued
Fresh Produce 1 small pineapple
1 zucchini 1 orange
1 medium yellow onions
2 pint cherry tomatoes Frozen Goods
1 ear of corn 1 bag frozen mixed
berries
3 large carrots
1 bag frozen cherries
1 kiwi
1 bag frozen raspberries
1 cucumber
1 bag frozen blueberries
7½ cups arugula
1 bag frozen shelled
1 bunch scallion greens
edamame
1 small butternut squash
4½ cups baby spinach Dairy and Eggs
1 apple ½ dozen eggs

5 lemons 2 ounces monterey jack

cheese
3 limes
1 quart 2% milk
1 small bunch cilantro
2¼ cups plain nonfat
1 small bunch parsley
Greek yogurt
1 small bunch mint
1 smallest container
1 sprig fresh rosemary hummus
2 heads garlic 1 tablespoon grated
1 red onion parmesan

1 medium bunch 4 ounces crumbled feta

broccoli 1 tablespoon goat cheese

2 small sweet potatoes

1 bunch kale
3 avocados
3 bell peppers
2 clementines
1 pint fresh strawberries
1 bunch grapes
1 small papaya
2 bananas

YOUR HEALTHY MEAL PLAN 12

Meal Plan Overview
2000 Calories
SNACKS/
BREAKFAST LUNCH DINNER DESSERT TOTAL
Roasted Cashews
Butternut Squash Mediterranean
California Summer + Edamame Mix +
Grain Bowl + Quinoa Stuffed
Vegetable Omelet Banana Smoothie
1 –
Roasted Broccoli Peppers
+ Fruit Salad
2,073
– –
319 calories –
475 calories 346 calories
933 calories
Cherry Berry Leftover Leftover Edamame
Smoothie Bowl Mediterranean Pan-Seared Mix + 3 Lemon
+ Creamy Cocoa Quinoa Stuffed Salmon + Roasted Bliss Balls + Fruit
2 Matcha Latte Peppers Broccoli Salad
2,108
– – – –
475 calories 346 calories 570 calories 717 calories
Spinach Spaghetti Leftover Olive Oil
Vegetarian
Garbanzo Grain Aglio e Olio + Roasted Cashews +
Hummus
Bowl With Green Grilled Chicken Papaya Yogurt and
3 Breakfast Bagel
Tahini Sauce Skewers Walnut Boat
2,143
–
– – –
598 calories
516 calories 642 calories 397 calories
Low-Sugar Kale and Lentil
3 Leftover Lemon
Coconut Raspberry Stuffed Sweet
Leftover Garbanzo Coconut Bliss Balls
Oatmeal + Creamy Potato +
Grain Bowl With + Fruit Salad +
4 Cocoa Matcha Leftover Grilled
Tahini Sauce Roasted Chickpeas
2,038
Latte Chicken Skewers
– –
– –
516 calories 582 calories
361 calories 579 calories
Roasted Grape Chocolate Mousse
Curried Tuna Salad Red Curry Lentil
Toast + Chicken + Parmesan
Avocado Boats Soup
5 Breakfast Sausage
– –
Popcorn + Dates 2,052
– –
482 calories 348 calories
601 calories 621 calories
5-Minute Avocado Leftover Red Leftover Roasted
Arugula Tostada
and Egg Toast + Curry Lentil Soup Cashews+ Leftover
with Turmeric
Blueberry Crunch + Mediterranean Chocolate Mousse
6 Yogurt Bowl Veggie Wrap
Guacamole
+ Fruit Salad
2,071
–
– – –
461 calories
471 calories 587 calories 552 calories
Blueberry Crunch Banana Smoothie
Arugula Tostada
Yogurt Bowl + Citrus Kale and + 1 Leftover Bliss
with Turmeric
Chicken Breakfast Quinoa Salad Ball + Roasted
7 Sausage –
Guacamole
Chickpeas
2,020
–
– 513 calories –
461 calories
480 calories 566 calories

YOUR HEALTHY MEAL PLAN 13

Day 1 Recipes

Mediterranean Quinoa Stuffed

Peppers 18
California Summer
Vegetable Omelet 15

Olive Oil Roasted Cashews,

Edamame Mix, Banana Date 19
Smoothie, and Fruit Salad

Healthy Butternut Squash

Grain Bowl and Roasted 16
Broccoli

YOUR HEALTHY MEAL PLAN 14

New Year's Recipes

California Summer Vegetable Omelet

Servings : 1

Ingredients
- Olive oil spray
¼ cup zucchini, chopped
2 tablespoons onion, diced
¼ cup cherry tomatoes, quartered
ear of corn, kernels removed and
½
cob discarded
2 tablespoons cilantro, chopped
2 large eggs
Preparation
1. Spray a small nonstick skillet with olive
oil and heat on low.
2. Add zucchini and onion and cook,
stirring, until onion is soft.
3. In a small bowl, mix tomatoes, corn
kernels, and cilantro. Once zucchini
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
2 again. Place back on low heat.
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 the eggs. Top with cheese and fold eggs
Fiber: 5g
Total Fat: 20g in half over the vegetables and cheese.
Total Sugars: 6g
Carbohydrate: 19g Continue cooking until eggs are set.
Added Sugars: 0g
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

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
florets with oil, salt, lemon juice, lemon
teaspoon crushed red pepper
¼ peel, red pepper flakes, and oregano.
flakes
Mix all the ingredients together until
1/8 teaspoon oregano
thoroughly combined.

4. Pour the broccoli mixture onto the lined

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

YOUR HEALTHY MEAL PLAN 17

New Year's Recipes

Mediterranean Quinoa Stuffed Peppers

Servings : 2

Ingredients
2 large red bell peppers
1 cup cooked quinoa
1 cup low sodium cooked chickpeas
1 cup cherry tomatoes, quartered
2 tablespoons pine nuts
2 tablespoons sliced black olives
1 clove garlic
1 teaspoon red wine vinegar
1 teaspoon dried oregano
Chopped parsley, for serving
-
(optional)
Preparation
1. Heat oven to 350F.
2. Cut bell peppers vertically down the
center in half and remove stems and
seeds. Place peppers on a baking sheet
lined with parchment or a silicone
baking mat.
3. In a mixing bowl, combine remaining
ingredients. Scoop mixture into pepper
halves.
4. Bake for 20 to 25 minutes, or until
peppers are soft but still hold their
shape. Remove from oven and sprinkle
with parsley before serving (optional).

Nutrition Facts
Serving Size: 1 stuffed pepper

Calories: 346 Fiber: 11g

Total Fat: 11g Total Sugars: 11g
Carbohydrate: 51g Added Sugars: 0g
Protein: 13g

YOUR HEALTHY MEAL PLAN 18

New Year's Recipes

Rosemary and Olive Oil Roasted Cashews

Servings : 4

Ingredients Preparation
1 cup raw cashews 1. Heat oven to 350F.
½ tablespoon extra virgin olive oil
2. In a medium bowl, combine cashews,
tablespoon fresh rosemary, finely
½ oil, rosemary, and pepper. Toss to
chopped
combine.
teaspoon freshly cracked black
¼
pepper 3. Spread cashews onto a baking sheet
lined with parchment.

4. Roast 15 minutes, stirring every 5

Nutrition Facts
Servings: ¼ cup minutes.
Calories: 213 Fiber: 1g
5. Remove from the oven and cool before
Total Fat: 3g Total Sugars: 0g
handling.
Carbohydrate: 11g Added Sugars: 18g
Protein: 5g

YOUR HEALTHY MEAL PLAN 19

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 20

New Year's Recipes

Naturally Sweetened
Banana Date Smoothie
Servings : 1

Ingredients
2 ripe bananas
2 dates, pitted and roughly chopped
¼ cup walnuts
1 cup low-fat milk
½ cup ice

Nutrition Facts
Serving Size: 1 smoothie

Calories: 294 Fiber: 5g

Total Fat: 11g Total Sugars: 30g
Carbohydrate: 46g Added Sugars: 0g
Protein: 8g

Preparation
1. Combine banana, dates, walnuts, milk,
and ice in a blender and blend until
smooth.

2. Pour into glasses and serve.

YOUR HEALTHY MEAL PLAN 21

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 22

Day 2 Recipes

Cherry Berry Smoothie

Bowl and Creamy Cocoa Matcha
24
Pan-Seared Salmon and
Roasted Broccoli 27

Leftover Mediterranean Quinoa

Stuffed Peppers
26

Leftover Edamame Mix, 3

Lemon Coconut Bliss Ball, 29
and Fruit Salad

YOUR HEALTHY MEAL PLAN 23

New Year's Recipes

Cherry Berry Smoothie Bowl

Servings
Servings::21

Ingredients
¼ cup 2% milk
½ cup low-fat plain yogurt
½ cup frozen mixed berries
½ cup frozen cherries
½ cup grated carrots
1 tablespoons sliced almonds
½ tablespoon almond butter
½ tablespoon fresh lemon juice
½ medium kiwi, sliced
½ tablespoon chia seeds
Preparation
1. Combine milk, yogurt, berries, cherries,
carrots, almonds, almond butter, and
lemon juice in a blender. Blend on high
until smooth, adding water as needed
to thin the mixture. In a small bowl,
combine chipotle powder, garlic, and
cumin.
2. Top with kiwi slices, chia seeds, and
coconut flakes. Heat an oven-proof
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 24

New Year's Recipes

Creamy Cocoa Matcha

Servings : 1

Ingredients Preparation
½ cup water 1. Heat water for 1 minute in a microwave-
½ teaspoon matcha safe dish or on the stove in a small
teaspoons unsweetened cocoa saucepan until steaming (not boiling).
1½
powder
2. Whisk the matcha powder into the
1 teaspoon honey
water until no lumps remain, about 30
½ teaspoon vanilla extract
seconds.
cup low-fat milk, or unsweetened
1
soy milk 3. Add cocoa powder, honey, and vanilla
extract and whisk again until fully
combined.
Nutrition Facts
Serving Size: 1 cup
4. Pour the hot matcha mixture into a
Calories: 138 Fiber: 1g large mug or glass.
Total Fat: 3g Total Sugars: 19g
Carbohydrate: 20g Added Sugars: 5g 5. In the same saucepan, add the milk.
Protein: 9g Heat over medium heat until steaming.
To create foam, whisk the hot milk
vigorously for about 1 minute or use an
electric whisk.

6. Pour the milk into the mug of matcha,

then spoon the foam over the top.

7. Top with a sprinkle of cocoa powder and

a sprinkle of matcha powder.

YOUR HEALTHY MEAL PLAN 25

New Year's Recipes

Mediterranean Quinoa Stuffed Peppers

Servings : 2

Ingredients
2 large red bell peppers
1 cup cooked quinoa
1 cup low sodium cooked chickpeas
1 cup cherry tomatoes, quartered
2 tablespoons pine nuts
2 tablespoons sliced black olives
1 clove garlic
1 teaspoon red wine vinegar
1 teaspoon dried oregano
Chopped parsley, for serving
-
(optional)
Preparation
1. Heat oven to 350F.
2. Cut bell peppers vertically down the
center in half and remove stems and
seeds. Place peppers on a baking sheet
lined with parchment or a silicone
baking mat.
3. In a mixing bowl, combine remaining
ingredients. Scoop mixture into pepper
halves.
4. Bake for 20 to 25 minutes, or until
peppers are soft but still hold their
shape. Remove from oven and sprinkle
with parsley before serving (optional).

Nutrition Facts
Serving Size: 1 stuffed pepper

Calories: 346 Fiber: 11g

Total Fat: 11g Total Sugars: 11g
Carbohydrate: 51g Added Sugars: 0g
Protein: 13g

YOUR HEALTHY MEAL PLAN 26

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
5. While the quinoa and salmon are
Calories: 472 Fiber: 7g
cooking, heat your olive oil and garlic
Total Fat: 21g Total Sugars: 5g
over medium heat in a separate pan.
Carbohydrate: 37g Added Sugars: 0g
Once hot, add the baby spinach and
Protein: 36g
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 27

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
florets with oil, salt, lemon juice, lemon
teaspoon crushed red pepper
¼ peel, red pepper flakes, and oregano.
flakes
Mix all the ingredients together until
1/8 teaspoon oregano
thoroughly combined.

4. Pour the broccoli mixture onto the lined

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

YOUR HEALTHY MEAL PLAN 28

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 29

New Year's Recipes

Cinnamon Lemon Coconut Bliss Balls

Servings : 5

Ingredients Preparation
½ cup almond flour 1. Combine almond flour, maple syrup,
1 tablespoon pure maple syrup almond oil, lemon zest, cinnamon, and
½ teaspoon lemon zest, or to taste salt in a food processor bowl. Process

teaspoon ground cinnamon, or to until mixture is well combined and

¼ slightly sticky.
taste
- pinch of salt 2. Line a large plate or small baking sheet
tablespoon shredded with plastic wrap and divide dough into
1
unsweetened coconut 20 pieces. Roll each piece into a ball.

3. Place shredded coconut on a small plate

Nutrition Facts and roll each ball in the coconut, then
Serving Size: 1 ball
return to plate or baking sheet. May
Calories: 97 Fiber: 1g serve immediately or store covered in
Total Fat: 8g Total Sugars: 3g refrigerator until ready to eat.
Carbohydrate: 6g Added Sugars: 0g
Protein: 3g

YOUR HEALTHY MEAL PLAN 30

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 31

Day 3 Recipes

Vegetarian Hummus Breakfast

Bagel 33
Spinach Spaghetti Aglio e
Olio and Grilled Chicken 35
Skewers

Garbanzo Grain Bowl With

Green Tahini Sauce 34

Leftover Roasted Cashews

and Papaya Yogurt and 37
Walnut Boat

YOUR HEALTHY MEAL PLAN 32

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 through.
2
peppers
3. Spread toasted bagel with hummus. Top
¼ cup arugula
with cucumber, roasted red peppers,
1 tablespoon crumbled feta
and arugula. Top with scrambled egg
and sprinkle with feta cheese. Season
with salt and freshly cracked black
pepper, if desired.
Nutrition Facts
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 33

New Year's Recipes

Garbanzo Grain Bowl With Green Tahini Sauce

Servings
Servings::22

Ingredients Preparation
1 sweet potato 1. Pre-heat oven to 400F.
1 tablespoon olive oil
2. Chop sweet potato into bite-sized
1/8 teaspoon cumin
pieces and toss with half of the olive oil,
1/8 teaspoon paprika
half of the cumin, half of the paprika,
1/4 teaspoon black pepper
half of the black pepper, and all of the
1/4 teaspoon chili powder chili powder.
1 cup chickpeas
1/4 cup quinoa (dry) 3. Drain and rinse the chickpeas. Toss with
the other half of the olive oil, cumin,
3 cups of arugula
paprika, and black pepper.
tablespoons pumpkin seeds,
2
shelled
4. Roast both the sweet potato and the
2 tablespoons tahini
chickpeas at 400F for 25 minutes,
1 tablespoon lemon juice turning halfway through.
1 clove of garlic
¼ teaspoon salt 5. Cook quinoa according to package
¼ cup fresh parsley directions. If you bought in bulk, bring

¼ cup fresh parsley quinoa and 1/2 cup of water to a boil.

water to thin, about 2 table- Once boiling, turn down to a simmer

- and cook for 10-12 minutes until water
spoons
has absorbed.

6. While the quinoa is cooking, make

Nutrition Facts the green tahini sauce. Measure all
Serving Size: ½ recipe
ingredients into a small blender or
Calories: 516 Fiber: 12g
food processor and blend until smooth.
Total Fat: 30g Total Sugars: 8g
Slowly add in water until sauce is to
Carbohydrate: 51g Added Sugars: 0g
your desired consistency.
Protein: 16g
7. Layers bowls with a base of arugula. Top
with quinoa, sweet potatoes, chickpeas,
pumpkin seeds, and green tahini.

YOUR HEALTHY MEAL PLAN 34

New Year's Recipes

Spinach Spaghetti Aglio e Olio

Servings : 1

Ingredients
2 ounces dry spaghetti
2 garlic cloves, sliced
¼ cup parsley leaves, minced
½ tablespoon oil
¼ cup spinach leaves, minced
Preparation
1. Prepare and drain spaghetti according
to package directions. Don't forget to
salt your water and work on preparing
the other ingredients while the
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
minutes.
Nutrition Facts
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 4. Add the parsley and spinach, stir until
Protein: 10g well combined. Let cook for another 2
minutes before turning off the heat and
plating.

YOUR HEALTHY MEAL PLAN 35

New Year's Recipes

Low-Sodium Grilled Chicken and Tomato Skewers

Servings : 2

Ingredients Preparation
¼ cup fresh parsley leaves 1. Make the chimichurri sauce. In a
¼ cup fresh cilantro leaves blender or food processor, combine
1 tablespoon oregano leaves ingredients for chimichurri sauce
(everything except the chicken and
2 cloves fresh garlic
cherry tomatoes) and blend until
1 tablespoon olive oil
smooth.
1 tablespoon red wine vinegar
1 tablespoon water 2. Cut chicken breast into 1-inch cubes.
teaspoon freshly ground black Place in a zip-top bag with half of the
½
pepper chimichurri sauce. Let marinate in the
- juice from ½ lime refrigerator for 20 to 30 minutes. If
boneless, skinless chicken breast using wooden skewers, use this time to
1
(8oz) soak skewers in water.
½ pint cherry tomatoes
- olive oil spray 3. Thread chicken onto metal or wooden
skewers, alternating between chicken
cubes and tomatoes.
Nutrition Facts
Servings size: 2 skewers
4. Heat a grill or grill pan to medium-high
Calories: 228 Fiber: 2g heat. Spray with oil and grill skewers
Total Fat: 10g Total Sugars: 3g 2 to 3 minutes per side. Reduce heat to
Carbohydrate: 7g Added Sugars: 0g low or move skewers to top rack of the
Protein: 27g grill until finished cooking, about 10 to
15 minutes. The chicken should reach
an internal temperature of 165F.

5. Serve skewers with remaining

chimichurri sauce.

YOUR HEALTHY MEAL PLAN 36

New Year's Recipes

Rosemary and Olive Oil Roasted Cashews

Servings : 4

Ingredients Preparation
1 cup raw cashews 1. Heat oven to 350F.
½ tablespoon extra virgin olive oil
2. In a medium bowl, combine cashews,
tablespoon fresh rosemary, finely
½ oil, rosemary, and pepper. Toss to
chopped
combine.
teaspoon freshly cracked black
¼
pepper 3. Spread cashews onto a baking sheet
lined with parchment.

4. Roast 15 minutes, stirring every 5

Nutrition Facts
Servings: ¼ cup minutes.
Calories: 213 Fiber: 1g
5. Remove from the oven and cool before
Total Fat: 3g Total Sugars: 0g
handling.
Carbohydrate: 11g Added Sugars: 18g
Protein: 5g

YOUR HEALTHY MEAL PLAN 37

Papaya Yogurt & Walnut Boat
Servings : 1

Ingredients Preparation
½ medium papaya 1. Scoop out the seeds of the papaya.
cup plain fat-free or low-fat
¼ 2. Fill each papaya half with half of the
Greek yogurt
yogurt, walnut halves, and dust with
2 tablespoons walnuts
ground cinnamon.
1/8 teaspoon ground cinnamon
3. Eat with a spoon, scooping out bites of
papaya flesh.
Nutrition Facts
Servings Size: Whole Recipe

Calories: 184 Fiber: 4g

Total Fat: 9g Total Sugars: 15g
Carbohydrate: 21g Added Sugars: 0g
Protein: 9g

YOUR HEALTHY MEAL PLAN 38

Day 4 Recipes

Low-Sugar Coconut Raspberry Oatmeal

and Creamy Cocoa Latte
40
Leftover Garbanzo Grain
Bowl With Green Tahini 44
Sauce

Kale and Lentil Stuffed

Sweet Potato and Leftover 42
Grilled Chicken Skewers

3 Leftover Lemon Coconut

Bliss Balls, Fruit Salad, and 45
Roasted Chickpeas

YOUR HEALTHY MEAL PLAN 39

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 40

New Year's Recipes

Creamy Cocoa Matcha

Servings : 1

Ingredients Preparation
½ cup water 1. Heat water for 1 minute in a microwave-
½ teaspoon matcha safe dish or on the stove in a small
teaspoons unsweetened cocoa saucepan until steaming (not boiling).
1½
powder
2. Whisk the matcha powder into the
1 teaspoon honey
water until no lumps remain, about 30
½ teaspoon vanilla extract
seconds.
cup low-fat milk, or unsweetened
1
soy milk 3. Add cocoa powder, honey, and vanilla
extract and whisk again until fully
combined.
Nutrition Facts
Serving Size: 1 cup
4. Pour the hot matcha mixture into a
Calories: 138 Fiber: 1g large mug or glass.
Total Fat: 3g Total Sugars: 19g
Carbohydrate: 20g Added Sugars: 5g 5. In the same saucepan, add the milk.
Protein: 9g Heat over medium heat until steaming.
To create foam, whisk the hot milk
vigorously for about 1 minute or use an
electric whisk.

6. Pour the milk into the mug of matcha,

then spoon the foam over the top.

7. Top with a sprinkle of cocoa powder and

a sprinkle of matcha powder.

YOUR HEALTHY MEAL PLAN 41

New Year's Recipes

Kale and Lentil Stuffed Sweet Potato

Servings : 1

Ingredients
1 small sweet potato
2 tablespoons dried lentils
¼ cup water
½ teaspoon olive oil
2 cloves garlic, minced
large kale leaves, sliced into
2
ribbons
tablespoons plain nonfat Greek
1
yogurt
1 tablespoons parsley, chopped
- black pepper to taste
Preparation
1. Preheat oven to 400F.
2. Rinse sweet potatoes and pierce with a
fork in a few places. Wrap each potato
in foil and bake about 30 minutes, or
until tender. Remove sweet potatoes
from the oven and keep wrapped in foil
until ready to serve.
3. Meanwhile, prepare the lentils. Add
lentils and water to a small saucepan
and bring to a boil. Cover, reduce heat
to low, and simmer 15-20 minutes.

4. Heat oil in a small nonstick skillet over

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

New Year's Recipes

Low-Sodium Grilled Chicken and Tomato Skewers

Servings : 2

Ingredients Preparation
¼ cup fresh parsley leaves 1. Make the chimichurri sauce. In a
¼ cup fresh cilantro leaves blender or food processor, combine
1 tablespoon oregano leaves ingredients for chimichurri sauce
(everything except the chicken and
2 cloves fresh garlic
cherry tomatoes) and blend until
1 tablespoon olive oil
smooth.
1 tablespoon red wine vinegar
1 tablespoon water 2. Cut chicken breast into 1-inch cubes.
teaspoon freshly ground black Place in a zip-top bag with half of the
½
pepper chimichurri sauce. Let marinate in the
- juice from ½ lime refrigerator for 20 to 30 minutes. If
boneless, skinless chicken breast using wooden skewers, use this time to
1
(8oz) soak skewers in water.
½ pint cherry tomatoes
- olive oil spray 3. Thread chicken onto metal or wooden
skewers, alternating between chicken
cubes and tomatoes.
Nutrition Facts
Servings size: 2 skewers
4. Heat a grill or grill pan to medium-high
Calories: 228 Fiber: 2g heat. Spray with oil and grill skewers
Total Fat: 10g Total Sugars: 3g 2 to 3 minutes per side. Reduce heat to
Carbohydrate: 7g Added Sugars: 0g low or move skewers to top rack of the
Protein: 27g grill until finished cooking, about 10 to
15 minutes. The chicken should reach
an internal temperature of 165F.

5. Serve skewers with remaining

chimichurri sauce.

YOUR HEALTHY MEAL PLAN 43

New Year's Recipes

Garbanzo Grain Bowl With Green Tahini Sauce

Servings
Servings::22

Ingredients Preparation
1 sweet potato 1. Pre-heat oven to 400F.
1 tablespoon olive oil
2. Chop sweet potato into bite-sized
1/8 teaspoon cumin
pieces and toss with half of the olive oil,
1/8 teaspoon paprika
half of the cumin, half of the paprika,
1/4 teaspoon black pepper
half of the black pepper, and all of the
1/4 teaspoon chili powder chili powder.
1 cup chickpeas
1/4 cup quinoa (dry) 3. Drain and rinse the chickpeas. Toss with
the other half of the olive oil, cumin,
3 cups of arugula
paprika, and black pepper.
tablespoons pumpkin seeds,
2
shelled
4. Roast both the sweet potato and the
2 tablespoons tahini
chickpeas at 400F for 25 minutes,
1 tablespoon lemon juice turning halfway through.
1 clove of garlic
¼ teaspoon salt 5. Cook quinoa according to package
¼ cup fresh parsley directions. If you bought in bulk, bring

¼ cup fresh parsley quinoa and 1/2 cup of water to a boil.

water to thin, about 2 table- Once boiling, turn down to a simmer

- and cook for 10-12 minutes until water
spoons
has absorbed.

6. While the quinoa is cooking, make

Nutrition Facts the green tahini sauce. Measure all
Serving Size: ½ recipe
ingredients into a small blender or
Calories: 516 Fiber: 12g
food processor and blend until smooth.
Total Fat: 30g Total Sugars: 8g
Slowly add in water until sauce is to
Carbohydrate: 51g Added Sugars: 0g
your desired consistency.
Protein: 16g
7. Layers bowls with a base of arugula. Top
with quinoa, sweet potatoes, chickpeas,
pumpkin seeds, and green tahini.

YOUR HEALTHY MEAL PLAN 44

New Year's Recipes

Cinnamon Lemon Coconut Bliss Balls

Servings : 5

Ingredients Preparation
½ cup almond flour 1. Combine almond flour, maple syrup,
1 tablespoon pure maple syrup almond oil, lemon zest, cinnamon, and
½ teaspoon lemon zest, or to taste salt in a food processor bowl. Process

teaspoon ground cinnamon, or to until mixture is well combined and

¼ slightly sticky.
taste
- pinch of salt 2. Line a large plate or small baking sheet
tablespoon shredded with plastic wrap and divide dough into
1
unsweetened coconut 20 pieces. Roll each piece into a ball.

3. Place shredded coconut on a small plate

Nutrition Facts and roll each ball in the coconut, then
Serving Size: 1 ball
return to plate or baking sheet. May
Calories: 97 Fiber: 1g serve immediately or store covered in
Total Fat: 8g Total Sugars: 3g refrigerator until ready to eat.
Carbohydrate: 6g Added Sugars: 0g
Protein: 3g

YOUR HEALTHY MEAL PLAN 45

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 46

New Year's Recipes

Cumin-Lime Roasted Chickpeas

Servings : 1

Ingredients
1/3 15-ounce can chickpeas
1 teaspoon olive oil
½ teaspoon lime juice
1 teaspoons cumin powder
¼ teaspoon garlic powder
¼ teaspoon paprika
1/8 teaspoon salt
Preparation
1. Pre-heat oven to 400 F.
2. Rinse and drain chickpeas and blot with
a paper towel to remove all moisture.
3. Toss chickpeas with 1.5 teaspoons of
olive oil and place on a foil-lined baking
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
6. Stir together remaining 1.5 teaspoons
Carbohydrate: 21g Added Sugars: 0g
oil, lime juice, cumin, garlic, paprika,
Protein: 7g
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 47

Day 5 Recipes

Roasted Grape and Walnut Toast

and Chicken Breakfast Sausage 49
Vegan Red Curry Lentil
Soup With Kale 52

Curried Tuna Salad Avocado

Boats 51

Dark Chocolate Avocado

Mousse, Garlic Parmesan 53
Popcorn, and Stuffed Dates

YOUR HEALTHY MEAL PLAN 48

New Year's Recipes

Roasted Grape and Walnut Toast

Servings : 1

Ingredients Preparation
2 slices whole grain bread 1. Heat oven to 400F. Line a baking sheet
1/2 cup red grapes with parchment or a silicone baking
2 tablespoons walnuts mat.

1/4 cup plain nonfat Greek yogurt

2. Place grapes in an even layer on one
1 teaspoon honey
side of the baking sheet, and bread and
walnuts on the other side of the baking
sheet.
Nutrition Facts
Servings: 2 pieces 3. Place in the oven and roast for 10 to 15
Calories: 332 Fiber: 5g minutes or until bread is toasted and
Total Fat: 10g Total Sugars: 22g grapes are just beginning to burst.
Carbohydrate: 47g Added Sugars: 8g
Protein: 16g
4. Remove from oven. Divide yogurt
between the pieces of toast. Sprinkle
each piece with roasted grapes and
walnuts. Drizzle with honey.

5. Serve hot.

YOUR HEALTHY MEAL PLAN 49

New Year's Recipes

Healthy Chicken Breakfast Sausage

Servings : 2

Ingredients Preparation
½ pound lean ground chicken 1. In a large bowl, stir together all
½ teaspoon dried sage ingredients except for oil. Form into
¾ teaspoons garlic powder eight round patties.

teaspoon freshly cracked black

½ 2. Heat a nonstick skillet over medium
pepper
heat. Add one teaspoon of oil. Working
teaspoon crushed red pepper
¼ four patties at a time, cook sausage
flakes
until browned on one side, about 3-5
1 teaspoon pure maple syrup
minutes, then flip and brown on the
1 teaspoon olive oil other side. Continue the process until
cooked through, about 5 minutes.
Nutrition Facts Remove from skillet and repeat with
Servings: 2 patties each remaining oil and patties.
Calories: 179 Fiber: 0g
Total Fat: 11g
3. Serve hot or store extra sausage in the
Total Sugars: 2g
refrigerator in an airtight container.
Carbohydrate: 3g Added Sugars: 2g
Protein: 18g

YOUR HEALTHY MEAL PLAN 50

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
tablespoons finely diced carrot 4. Scoop half the mixture into each half of
2
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 51

New Year's Recipes

Vegan Red Curry Lentil Soup With Kale

Servings
Servings::24

Ingredients
1 tablespoons extra-virgin olive oil
medium yellow onion, peeled and
1
chopped
2 garlic cloves, peeled and minced
large carrots, peeled, trimmed,
2
and chopped
1½ tablespoons red curry paste
14-ounce can low-sodium diced
1 salt, and black pepper. Bring to a boil,
tomatoes
1 cup lentils, any color or mixture
4 cups low sodium vegetable broth
½ teaspoon salt
¼ teaspoon black pepper
4 cups chopped kale
1 cup reduced fat coconut milk
Preparation
1. Heat olive oil in a large pot on medium-
high heat. When hot, add onion,
garlic, and carrots. Saute until onion is
translucent, about 5 minutes.
2. Stir in red curry paste and cook until
fragrant, about 1 minute.
3. Pour in diced tomatoes, lentils, broth,
then add kale. Cover soup, reduce
heat to medium, and simmer 20 to 30
minutes, stirring occasionally, until
lentils are tender.
4. Remove lid and stir in coconut milk.
Heat through for 2 to 3 minutes then
serve hot.

5. Freeze leftovers to eat later this week.

Nutrition Facts
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 52

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 53

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.

3. Once kernels have stopped popping,

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

YOUR HEALTHY MEAL PLAN 54

New Year's Recipes

Sweet and Savory Stuffed Dates

Servings : 2

Ingredients
4 large Medjool dates
1 tablespoon sunflower seed butter
½ teaspoon sunflower seeds
1 tablespoon goat cheese
½ teaspoon honey
Preparation
1. To make the Sunflower Butter & Seed
dates: cut a slit in the dates with a
knife and take out the pit. Stuff with
1.5 teaspoons of sunflower seed butter
per date and sprinkle with 1/4 teaspoon
sunflower seeds on top.

Nutrition Facts 2. To make the Goat Cheese & Honey

Serving Size: 2 dates dates: cut a slit in the dates with a
Calories: 73 Fiber: 1g knife and take out the pit. Stuff with 1.5
Total Fat: 5g Total Sugars: 5g teaspoons of soft goat cheese per date
Carbohydrate: 7g Added Sugars: 0g and drizzle with 1/4 teaspoon honey on
Protein: 2g top.

YOUR HEALTHY MEAL PLAN 55

Day 6 Recipes

5-Minute Avocado and Egg Toast

and Blueberry Crunch Yogurt Bowl 57
Black Bean-Arugula
Tostadas With Guacamole 61

Leftover Red Curry Lentil Soup

With Kale and Mediterranean 59
Veggie Wrap

Leftover Roasted Cashews,

Leftover Dark Chocolate 62
Avocado Mousse, and Fruit
Salad

YOUR HEALTHY MEAL PLAN 56

New Year's Recipes

5-Minute Avocado and Egg Toast

Servings : 1

Ingredients Preparation
slice whole grain sourdough 1. Toast sourdough bread in the toaster or
1
bread in a small skillet over medium heat.
½ small avocado
2. Smash avocado with a fork. Spread over
1 large egg
toast.
1 tablespoon milk
- olive oil spray 3. Whisk together egg and milk. Spray oil
tablespoon green onions, in a small nonstick skillet and heat over
1
chopped low heat. Pour eggs into the pan, and
- freshly cracked black pepper cook, stirring with a spatula until set.

4. Place eggs with avocado and sprinkle

Nutrition Facts with green onion and pepper.
Serving Size: Whole recipe

Calories: 260 Fiber: 7g

Total Fat: 16g Total Sugars: 3g
Carbohydrate: 20g Added Sugars: 1g
Protein: 12g

YOUR HEALTHY MEAL PLAN 57

New Year's Recipes

Blueberry Crunch Yogurt Bowl

Servings : 1

Ingredients Preparation
½ cup frozen blueberries 1. Place blueberries in a microwave-
½ cup non-fat Greek yogurt safe bowl. Cover with a napkin and
2 tablespoons raw pumpkin seeds microwave for 45 seconds to one
minute, watching closely to make sure
the blueberries don't spill out.
Nutrition Facts
Servings: 1 bowl
2. Place Greek yogurt in a bowl. Top with
Calories: 211 Fiber: 3g the melted blueberries and pumpkin
Total Fat: 9g Total Sugars: 13g seeds.
Carbohydrate: 18g Added Sugars: 0g
Protein: 19g

YOUR HEALTHY MEAL PLAN 58

New Year's Recipes

Vegan Red Curry Lentil Soup With Kale

Servings
Servings::24

Ingredients
1 tablespoons extra-virgin olive oil
medium yellow onion, peeled and
1
chopped
2 garlic cloves, peeled and minced
large carrots, peeled, trimmed,
2
and chopped
1½ tablespoons red curry paste
14-ounce can low-sodium diced
1 salt, and black pepper. Bring to a boil,
tomatoes
1 cup lentils, any color or mixture
4 cups low sodium vegetable broth
½ teaspoon salt
¼ teaspoon black pepper
4 cups chopped kale
1 cup reduced fat coconut milk
Preparation
1. Heat olive oil in a large pot on medium-
high heat. When hot, add onion,
garlic, and carrots. Saute until onion is
translucent, about 5 minutes.
2. Stir in red curry paste and cook until
fragrant, about 1 minute.
3. Pour in diced tomatoes, lentils, broth,
then add kale. Cover soup, reduce
heat to medium, and simmer 20 to 30
minutes, stirring occasionally, until
lentils are tender.
4. Remove lid and stir in coconut milk.
Heat through for 2 to 3 minutes then
serve hot.

5. Freeze leftovers to eat later this week.

Nutrition Facts
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 59

New Year's Recipes

Mediterranean Veggie Wrap

Servings : 12

Ingredients
¼ teaspoon olive oil
1 inch slice red onion
¼ medium red bell pepper
¼ small zucchini
1 whole grain wrap or tortilla
2 tablespoons hummus
¼ cup baby spinach
1 tablespoon feta cheese, crumbled
½ teaspoon dried oregano
½ tablespoon sliced black olives
Preparation
1. In a small skillet, heat oil over medium-
low heat. Thinly slice red onion, bell
pepper, and zucchini. Add to skillet
and sauté, stirring, until soft, about 5
minutes.
2. In a separate skillet, heat wraps.
3. Spread half of the hummus down the
middle of each wrap. Divide spinach
between wraps, then top with sautéed
vegetables. Sprinkle with feta, oregano,
and olives.

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

Nutrition Facts half cross-wise.
Serving: 1 wrap

Calories: 239 Fiber: 6g

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

YOUR HEALTHY MEAL PLAN 60

New Year's Recipes

Black Bean-Arugula Tostadas With Guacamole

Servings : 2

Ingredients Preparation
4 6-inch whole grain corn tortillas 1. Preheat the oven to 350F.
1½ tablespoons olive oil
2. Brush 2 teaspoons of olive oil over both
cups canned black beans, rinsed
2 sides of each tortilla, place on a baking
and drained
sheet, and bake about 10 minutes.
½ cup salsa
medium avocado, peeled and 3. In a blender, pulse beans and salsa until
½
diced about half the beans are pureed and half
1 tablespoon chopped red onion remain chunky. Add water, 1 tablespoon
1 medium clove garlic at a time, if you need to thin the
1 teaspoon fresh lemon juice mixture. If you prefer the beans warm
¼ teaspoon powdered turmeric instead of room temperature, heat in
¼ teaspoon ground cumin a microwave safe dish for 1 minute, or
1/8 teaspoon salt until heated through.

- pinch of ground black pepper

4. In a medium bowl, mash the avocado,
4 cups arugula
red onion, garlic, lemon juice, turmeric,
½ cup chopped tomato cumin, salt, and pepper until smooth.
¼ teaspoon red pepper flakes
5. Heat 2 tablespoons of water in a large
pan and add the 4 cups of arugula,
mixing until only slightly wilted, then
Nutrition Facts remove from the water.
Serving Size: 2 tostadas each

Calories: 461 Fiber: 21g 6. Assemble your tostada. Spread the

Total Fat: 14g Total Sugars: 3g bean and salsa mixture on the baked
Carbohydrate: 70g Added Sugars: 0g tortilla and top with the wilted arugula,
Protein: 19g chopped tomato, guacamole, and
sprinkle of red pepper flake.

YOUR HEALTHY MEAL PLAN 61

New Year's Recipes

Rosemary and Olive Oil Roasted Cashews

Servings : 4

Ingredients Preparation
1 cup raw cashews 1. Heat oven to 350F.
½ tablespoon extra virgin olive oil
2. In a medium bowl, combine cashews,
tablespoon fresh rosemary, finely
½ oil, rosemary, and pepper. Toss to
chopped
combine.
teaspoon freshly cracked black
¼
pepper 3. Spread cashews onto a baking sheet
lined with parchment.

4. Roast 15 minutes, stirring every 5

Nutrition Facts
Servings: ¼ cup minutes.
Calories: 213 Fiber: 1g
5. Remove from the oven and cool before
Total Fat: 3g Total Sugars: 0g
handling.
Carbohydrate: 11g Added Sugars: 18g
Protein: 5g

YOUR HEALTHY MEAL PLAN 62

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 63

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 64

Day 7 Recipes

Blueberry Crunch Yogurt Bowl and

Leftover Chicken Breakfast Sausage 66
Leftover Black Bean-
Arugula Tostadas With 69
Guacamole

Citrus Kale and Quinoa

Salad 68

Banana Date Smoothie, 1

Leftover Lemon Coconut 70
Bliss Ball, and Roasted
Chickpeas

YOUR HEALTHY MEAL PLAN 65

New Year's Recipes

Blueberry Crunch Yogurt Bowl

Servings : 1

Ingredients Preparation
½ cup frozen blueberries 1. Place blueberries in a microwave-
½ cup non-fat Greek yogurt safe bowl. Cover with a napkin and
2 tablespoons raw pumpkin seeds microwave for 45 seconds to one
minute, watching closely to make sure
the blueberries don't spill out.
Nutrition Facts
Servings: 1 bowl
2. Place Greek yogurt in a bowl. Top with
Calories: 211 Fiber: 3g the melted blueberries and pumpkin
Total Fat: 9g Total Sugars: 13g seeds.
Carbohydrate: 18g Added Sugars: 0g
Protein: 19g

YOUR HEALTHY MEAL PLAN 66

New Year's Recipes

Healthy Chicken Breakfast Sausage

Servings : 2

Ingredients Preparation
½ pound lean ground chicken 1. In a large bowl, stir together all
½ teaspoon dried sage ingredients except for oil. Form into
¾ teaspoons garlic powder eight round patties.

teaspoon freshly cracked black

½ 2. Heat a nonstick skillet over medium
pepper
heat. Add one teaspoon of oil. Working
teaspoon crushed red pepper
¼ four patties at a time, cook sausage
flakes
until browned on one side, about 3-5
1 teaspoon pure maple syrup
minutes, then flip and brown on the
1 teaspoon olive oil other side. Continue the process until
cooked through, about 5 minutes.
Nutrition Facts Remove from skillet and repeat with
Servings: 2 patties each remaining oil and patties.
Calories: 179 Fiber: 0g
Total Fat: 11g
3. Serve hot or store extra sausage in the
Total Sugars: 2g
refrigerator in an airtight container.
Carbohydrate: 3g Added Sugars: 2g
Protein: 18g

YOUR HEALTHY MEAL PLAN 67

New Year's Recipes

Citrus, Kale, and Quinoa Salad

Servings
Servings::23

Ingredients Preparation
¼ cup lemon juice 1. Make the dressing: Combine lemon
¼ cup extra virgin olive oil juice, olive oil, and maple syrup in a
½ tablespoon maple syrup small bowl or mason jar. Stir or shake
well to combine. Season to taste with
- salt and pepper to taste
salt and pepper. Set aside or store in
½ cup quinoa
refrigerator until ready to use.
1 cup water
¼ cup sliced or slivered almonds 2. Cook the quinoa: Add quinoa and water
cup finely chopped red or sweet to a medium size saucepan. Heat on
½
onion high until boiling, then reduce heat to
large orange, peeled and chopped low and simmer until all the water has
1
into ¼ inch pieces evaporated—about 15 minutes. Fluff
2 cups kale, lightly chopped cooked quinoa with a fork.
½ cup crumbled feta cheese 3. While quinoa is cooking, heat a small
to medium pan over medium heat.
Add almonds and stir for about 3 to 5
Nutrition Facts minutes, or until light golden brown in
Serving: 1½ cups each
color. Remove almonds from pan and
Calories: 513 Fiber: 8g allow to cool in a small bowl.
Total Fat: 33g Total Sugars: 11g
4. Chop the onions, oranges, and kale and
Carbohydrate: 43g Added Sugars: 3g
add them to a large salad bowl. Then
Protein: 16g
add cooked quinoa, toasted almonds,
and feta cheese. Stir all ingredients
well.

5. Add ⅓ cup of the dressing to the quinoa

salad. Stir well to combine and add
additional dressing to taste if desired.
Serve immediately, or you can cover and
store in the refrigerator for up to 3 days.

YOUR HEALTHY MEAL PLAN 68

New Year's Recipes

Black Bean-Arugula Tostadas With Guacamole

Servings : 2

Ingredients Preparation
4 6-inch whole grain corn tortillas 1. Preheat the oven to 350F.
1½ tablespoons olive oil
2. Brush 2 teaspoons of olive oil over both
cups canned black beans, rinsed
2 sides of each tortilla, place on a baking
and drained
sheet, and bake about 10 minutes.
½ cup salsa
medium avocado, peeled and 3. In a blender, pulse beans and salsa until
½
diced about half the beans are pureed and half
1 tablespoon chopped red onion remain chunky. Add water, 1 tablespoon
1 medium clove garlic at a time, if you need to thin the
1 teaspoon fresh lemon juice mixture. If you prefer the beans warm
¼ teaspoon powdered turmeric instead of room temperature, heat in
¼ teaspoon ground cumin a microwave safe dish for 1 minute, or
1/8 teaspoon salt until heated through.

- pinch of ground black pepper

4. In a medium bowl, mash the avocado,
4 cups arugula
red onion, garlic, lemon juice, turmeric,
½ cup chopped tomato cumin, salt, and pepper until smooth.
¼ teaspoon red pepper flakes
5. Heat 2 tablespoons of water in a large
pan and add the 4 cups of arugula,
mixing until only slightly wilted, then
Nutrition Facts remove from the water.
Serving Size: 2 tostadas each

Calories: 461 Fiber: 21g 6. Assemble your tostada. Spread the

Total Fat: 14g Total Sugars: 3g bean and salsa mixture on the baked
Carbohydrate: 70g Added Sugars: 0g tortilla and top with the wilted arugula,
Protein: 19g chopped tomato, guacamole, and
sprinkle of red pepper flake.

YOUR HEALTHY MEAL PLAN 69

New Year's Recipes

Naturally Sweetened
Banana Date Smoothie
Servings : 1

Ingredients
2 ripe bananas
2 dates, pitted and roughly chopped
¼ cup walnuts
1 cup low-fat milk
½ cup ice

Nutrition Facts
Serving Size: 1 smoothie

Calories: 294 Fiber: 5g

Total Fat: 11g Total Sugars: 30g
Carbohydrate: 46g Added Sugars: 0g
Protein: 8g

Preparation
1. Combine banana, dates, walnuts, milk,
and ice in a blender and blend until
smooth.

2. Pour into glasses and serve.

YOUR HEALTHY MEAL PLAN 70

New Year's Recipes

Cinnamon Lemon Coconut Bliss Balls

Servings : 5

Ingredients Preparation
½ cup almond flour 1. Combine almond flour, maple syrup,
1 tablespoon pure maple syrup almond oil, lemon zest, cinnamon, and
½ teaspoon lemon zest, or to taste salt in a food processor bowl. Process

teaspoon ground cinnamon, or to until mixture is well combined and

¼ slightly sticky.
taste
- pinch of salt 2. Line a large plate or small baking sheet
tablespoon shredded with plastic wrap and divide dough into
1
unsweetened coconut 20 pieces. Roll each piece into a ball.

3. Place shredded coconut on a small plate

Nutrition Facts and roll each ball in the coconut, then
Serving Size: 1 ball
return to plate or baking sheet. May
Calories: 97 Fiber: 1g serve immediately or store covered in
Total Fat: 8g Total Sugars: 3g refrigerator until ready to eat.
Carbohydrate: 6g Added Sugars: 0g
Protein: 3g

YOUR HEALTHY MEAL PLAN 71

New Year's Recipes

Cumin-Lime Roasted Chickpeas

Servings : 1

Ingredients
1/3 15-ounce can chickpeas
1 teaspoon olive oil
½ teaspoon lime juice
1 teaspoons cumin powder
¼ teaspoon garlic powder
¼ teaspoon paprika
1/8 teaspoon salt
Preparation
1. Pre-heat oven to 400 F.
2. Rinse and drain chickpeas and blot with
a paper towel to remove all moisture.
3. Toss chickpeas with 1.5 teaspoons of
olive oil and place on a foil-lined baking
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
6. Stir together remaining 1.5 teaspoons
Carbohydrate: 21g Added Sugars: 0g
oil, lime juice, cumin, garlic, paprika,
Protein: 7g
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 72

Additional
Snacks
Well-chosen snacks and larger portion sizes of good-for-you
meals can help you up your daily calorie count when you’re
looking to consume more than an average of 2000 calories
per day. Try adding these snack recipes to your routine.

Smoky Butternut Squash Dip

74 Chocolate Chia Smoothie
76

Sweet and Tangy Maple-

Roasted Root Vegetables
75

Gluten-Free Coconut
Granola 77
YOUR HEALTHY MEAL PLAN 73
Smoky Butternut Squash Dip
Servings
Servings::23

Ingredients Preparation
large butternut squash, peeled 1. Preheat oven to 325F to roast squash
1 and cubed into 1” pieces, seeds seeds.
reserved 2. Combine diced squash, 1 tablespoon
tablespoons olive oil, divided + ¼ olive oil, and water in a medium pot and
3
teaspoon for squash seeds
turn heat to medium-low.
1 cup water
3 tablespoons tahini 3. Cover and cook, stirring every 5 minutes
to prevent from sticking, for about 20 to
1 tablespoon lemon juice
30 minutes until squash is completely
1 small garlic clove
soft and liquid has evaporated. If the
1 teaspoon Kosher salt
liquid is still remaining in the pot after
1 teaspoon ground coriander
20 minutes, uncover for the remainder
¼ teaspoon ground ginger
of cooking time.
¼ teaspoon ground cinnamon
teaspoon smoked paprika + a 4. Meanwhile, separate the seeds from
1/8 any stringy flesh and toss with a drizzle
dash for squash seeds
of olive oil (about ¼ teaspoon) and a
2 chopped Medjool dates
dash of smoked paprika. Spread in an
even layer on aluminum foil and bake
in preheated oven for 25 minutes. Set
aside and use as garnish.
Nutrition Facts
Serving: 1½ cups each
5. When squash is cooked, transfer to food
Calories: 107 Fiber: 2g processor and add remaining olive oil,
Total Fat: 7g Total Sugars: 3g tahini, lemon juice, garlic clove, salt,
Carbohydrate: 12g Added Sugars: 0g coriander, ginger, cinnamon, smoked
Protein: 2g paprika, and dates. Blend until smooth.

6. Serve at room temperature or chilled,

garnished with toasted squash seeds.

YOUR HEALTHY MEAL PLAN 74

Sweet and Tangy Maple-Roasted
Root Vegetables
Servings
Servings::24

Ingredients Preparation
3 medium carrots, peeled 1. Preheat oven to 425F. Spray 2 large
3 medium parsnips, peeled baking sheets with baking spray or coat
medium sweet potato, washed, with oil.
1
skin on 2. Cut each vegetable into 1 ½ x ½ inch
tablespoon garlic-infused olive thick pieces. Cutting vegetables into
1
oil uniformly-sized pieces ensures they
¾ teaspoon dried thyme leaves will cook at the same rate.
1/8 teaspoon salt
3. Place vegetables in piles in the center
teaspoon freshly ground black
1/8 of each baking sheet. Drizzle with
pepper
garlic-infused oil and toss to coat.
tablespoons 100% pure maple
2 Sprinkle with thyme, salt, and pepper
syrup
and toss again. Spread vegetables in a
7 teaspoons balsamic vinegar
single layer on baking sheets. Place in
the middle of the oven and roast until
vegetables are a deep golden brown on
the bottom, 20 to 25 minutes.
Nutrition Facts
Serving: 1 cup each 4. While vegetables are roasting, combine
Calories: 197 Fiber: 7g maple syrup and balsamic vinegar in a
Total Fat: 4g Total Sugars: 17g small bowl.
Carbohydrate: 40g Added Sugars: 6g
5. Remove pan from oven and drizzle
Protein: 3g
maple vinegar mixture evenly over
vegetables, then turn pieces over to
coat. Turn vegetable pieces so that an
un-browned side is face down on the
pan.

6. Return the pan to the oven and

roast until the mixture is bubbling
and mostly reduced, 5 minutes. Stir
vegetable pieces to coat with the syrup
mixture. Remove any pieces that appear
in danger of burning and return the rest
to the oven to roast until mixture is dry,
3 to 4 additional minutes.

7. Remove vegetables from the pan while

still quite warm, as they can stick
somewhat when cool. Serve warm or at
room temperature.

YOUR HEALTHY MEAL PLAN 75

Chocolate Chia
Smoothie
Servings : 2

Ingredients
½ cup unsweetened almond milk
2 tablespoons chia seeds
½ teaspoon cinnamon
medium frozen bananas, cut into
1½
chunks
1½ cups unsweetened almond milk
2 tablespoons cocoa powder
tablespoons peanut butter
2
powder

Nutrition Facts
Serving Size: 1½ cup

Calories: 194 Fiber: 9g

Total Fat: 8g Total Sugars: 11g
Carbohydrate: 31g Added Sugars: 0g
Protein: 6g

Preparation
1. In a medium bowl, whisk together
almond milk, chia seeds, and
cinnamon. Let sit for at least 10 minutes
for the chia seeds to swell and absorb
the liquid.

2. Combine the banana, almond milk,

cocoa powder, and peanut butter
powder in a blender. Puree until well
combined.

3. Divide the chia pudding between two

glasses. Top with the smoothie and
serve immediately.

YOUR HEALTHY MEAL PLAN 76

Gluten-Free Coconut Granola
Servings : 20

Ingredients
3 cups gluten-free rolled oats
½ cup sweetened shredded coconut
¼ teaspoon kosher salt
1/3 cup maple syrup
1 tablespoon canola oil
½ cup sliced almonds
1 cup dried cranberries
Preparation
1. Preheat oven to 325°F.
2. Line a large sheet pan with parchment
paper; set aside.
3. Combine gluten free oats, coconut, salt,
maple syrup, and canola oil in a large
bowl.
4. Toss ingredients well and pour out onto
a prepared baking sheet.

Nutrition Facts 5. Bake, stirring occasionally, until golden

Serving Size: ¼ cup
brown (15 to 20 minutes).
Calories: 113 Fiber: 2g
Total Fat: 4g Total Sugars: 8g 6. Remove from oven to cool.
Carbohydrate: 18g Added Sugars: 7g 7. Once cool, mix in almonds and dried
Protein: 2g cranberries.

8. Enjoy right away or store in an airtight

container for up to 2 weeks.

YOUR HEALTHY MEAL PLAN 77