Monday: Tuna Wrap
Quick and easy, this one is one is great to take in the morning when you're in a
rush and headed back to work at the start of the week.
1 can of canned light tuna
1 tbsp fat-free mayonnaise
¼ cup sliced onions
1 sliced pickle
1 whole wheat tortilla wrap
½ cup peppers, lettuce, mushrooms, and tomatoes if desired
1 tbsp natural peanut butter
Mix together the tuna with mayonnaise, onions, and the pickle. Spread over a
whole wheat small tortilla wrap and then fill with the chopped vegetables of your
preference (mushrooms, peppers, tomatoes, etc). Roll up and serve. Have an
apple smeared with peanut butter afterwards for something sweet and to provide
some healthy fats to slow down the digestion of this meal.
Tuesday: Chicken 'Fried' Rice
This healthy version of this recipe will provide you with a good dose of protein
and carbohydrates to get you through the afternoon. You can easily make this the
night before and store it in your fridge to grab quickly on your way out the door.
3 oz chicken breast, diced
½ cup brown rice (raw measurement)
2 egg whites
½ cup finely diced peppers, onions, and mushrooms
¾ cup chicken broth
½ tbsp soy sauce
½ tbsp olive oil
First dice chicken breast and stir-fry in 1 tsp of the olive oil until tender. Set
Next, heat remaining oil in pan and pour in egg whites, stirring until cooked.
Remove from pan and set aside with the chicken.
Pour in the chicken broth and soy sauce into a pot and bring to a boil. Turn down
the heat, add in vegetables along with rice, cover, and simmer for five to ten
minutes, or as indicated by the package directions.
Once finished, stir back in the chicken and egg whites and gently pan fry for 1-2
minutes until slightly crispy. Serve.
Wednesday: Baked Potato Extreme
If you're able to run home quickly for your lunch break or work in an office that
has a good lunchroom with fridge and microwave, this is a delicious, well-
balanced meal to prepare.
1 medium potato
½ cup low-fat cottage cheese
2 oz low-fat cheddar cheese
¼ cup salsa
¼ cup chopped green onions
Bake potato in the microwave until cooked through. Slice in half so that you can
spread it open for the filling. Next sprinkle over 2 oz of cheddar cheese and if an
oven is available, place under the broiler for about one minute until melted
slightly. Top with salsa next and then spoon on cottage cheese and green onions.
If you prefer your cottage cheese melted then you can layer it on before the salsa.
Thursday: Italian Shrimp Pasta
Shrimp is an excellent source of protein and when purchased pre-cooked, requires
very little prep time at all. Take 5 minutes to prepare this in the morning to take
¾ cup whole wheat angel hair pasta (cooked measurement)
15 large shrimp
1 oz grated Parmesan cheese
¼ cup chopped red peppers
½ cup broccoli florets
4 tbsp low-calorie Italian salad dressing
In a pot, bring water to boil and then cook pasta according to package direction.
Next, heat two of the tablespoons of salad dressing in a pan. Toss in peppers,
broccoli, and shrimp, and lightly stir fry for 2-3 minutes.
Toss over drained pasta along with remaining salad dressing and then sprinkle on
Friday: Tuna Burger and Salad
This is a great alternative to eating your tuna that boasts a high protein content
and a healthy level of dietary fat.
1 can light chunk tuna
1 egg white
¼ cup dry oats
Any desired spices such as oregano, garlic, onions powder, etc.
1 tbsp olive oil
2 cups romaine lettuce
½ cup chopped vegetables (carrots, celery, cucumbers, mushrooms)
2 tbsp low-fat salad dressing of preference
Mix together the chunk light tuna, egg white, and dry oats and form into a patty.
Heat the oil in a non-stick skillet on medium heat. Once heated, placed patty on
and grill, flipping at half time. Serve alongside a lettuce salad with vegetables
and low-fat salad dressing.
Saturday: Chicken Stir-Fry
Stir-fry dishes are simple to create and typically only take ten minutes tops. If you
purchase pre-chopped vegetables already, your prep time will be further reduced.
There are many different variations of sauces you can come up with so be sure to
try a variety of your own. Keep in mind that with a few ingredient swaps, you can
also really improve the nutritional content of most sauce recipes.
3 oz chicken breast, sliced
1 cup sliced red and yellow peppers
1 cup snow peas
½ cup sliced purple onions
½ cup sliced mushrooms
1 tbsp olive oil
½ tbsp soy sauce
2 tbsp chicken broth
¼ tsp ginger
¼ tsp garlic
½ tbsp sugar or honey
1 cup brown rice
Begin by bringing 1 cup of water to a boil and then toss in brown rice, covering,
and allowing to simmer according to package directions.
Next, heat half of the olive oil in a pan. Cook chicken until tender and set aside.
Toss the vegetables in the pan with juices from the chicken along with 1 tbsp of
the chicken broth. Saute all the vegetables until tender. Next, mix together the
remaining olive oil, chicken broth, soy sauce, ginger, garlic, and honey in a small
bowl. Pour over vegetables, add chicken back to the pan, and stir-fry for another
Serve on top of the bed of rice.
Sunday: Protein Pancakes with Fruit
If you're like most people, you like to enjoy sleeping in on the weekends and
getting up to a brunch that reminds you of your mom's home cooking. Rather
than opting for high calorie pancakes or waffles, try this healthier version that you
can whip up yourself in minutes.
1 scoop protein powder
3 egg whites
1/3 cup rolled oats
½ tsp baking powder
1 tsp vanilla
1 packet of sweetener
1 cup mixed berries
1-2 tbsp sugar free maple syrup
Mix all the ingredients together and then place in pancake sized spoonfuls on a
hot griddle sprayed with non-stick spray. Flip once edges begin to brown (1-3
minutes depending on griddle) and cook the remaining side.
Serve with sliced fruit on top and a small amount of sugar-free maple syrup if
small tortilla wrap and then fill with the chopped vegetables of your preference
(mushrooms, peppers, tomatoes, etc). Roll up and serve. Have an apple smeared with
peanut butter afterward for something sweet and to provide some healthy fats to slow
down the digestion of this meal.