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					D.R.E.A.M 1122 21-DAY MEAL PLAN 2007
Day 1 Breakfast -1 slice wheat bread, 1 tsp butter -Scrambled eggs (1egg, 1 egg white, 1 piece 2% American cheese and cooking spray) -1 large orange Turkey sandwich with: *2 slices whole wheat bread *3 ounces sliced turkey breast *1 piece 2% American cheese *2 slices of tomato -10 baby carrots -1apple Chicken Stir Fry -Add 2 tsp olive oil (or flax seed oil) -Sauté the following ingredients: *3 ounces of cubed chicken breast or firm tofu *1 cup broccoli florets *½ red bell pepper sliced *½ red onion sliced -When soft add 1tbsp of soy sauce, 1 tbsp teriyaki sauce and any spices. ½ cup brown rice Dessert: ½ cup canned peaches light syrup

Lunch

Dinner

Day 2 Breakfast

Lunch

Dinner

-1 cup oatmeal (½ sup measured dry, made w/ water) w/ 10 raisins and some cinnamon -½ cup nonfat yogurt -1 sliced apple Large Bowl Salad Greens topped w/ : *1 tbsp slivered almonds *¼ cup grated cheddar cheese *1 hard boiled egg *10 grape tomatoes *2 tbsp low-fat bottled dressing -Half 6 inch toasted wheat pita pocket -15 frozen grapes 4 ounce lean hamburger, broiled and served on wheat English muffin 1 cup steamed green beans Large green salad w/ tomatoes, cucumber and red bell peppers; dress w/ low-fat salad dressing Dessert: sugar free jell-o w/ 1 tbsp cool whip lite

Day 3 Breakfast

Lunch

Dinner

-1 cup dry cereal w/ 1 cup low-fat soy milk -½ banana -1 hard boiled egg -1 can of vegetable or chicken soup(should have 90-110 calories per serving, w/ 2 servings per container. Yes, you can have both servings.) -Half toasted English muffin -½ cup 2% cottage cheese topped w/ chopped-up green apple -5 ounce lean pork chop, marinated in teriyaki (or low calorie bottled marinade), then broil -1 small baked sweet potato w/ 1tsp butter -1 cup steamed broccoli Dessert:15 frozen grapes

Day 4 Breakfast

Lunch

Dinner

-1 whole wheat English muffin w/ 2 tsp of butter and 2 slices of 2% American cheese -1 large orange -4-ounce turkey burger w/ slice melted 2% cheese on half whole wheat English muffin -10 baby carrots and ½ sliced bell pepper -1 small tangerine or navel orange Vegetable Pasta ¾ cup wheat pasta (measured after cooking) topped w/ : *1/2 cup tomato sauce *1 cup mixed cooked vegetables *½ cup grated part skim mozzarella cheese -Large green salad w/ tomato, cucumber and bell pepper, w/ low-calorie dressing (about 40 calories for 2tbsp) Dessert: 1 cup mixed fresh or frozen berries

Day 5 Breakfast

Lunch

Dinner

-2 egg omelet w/2 whole eggs and 1 slice 2%cheese -1 slice of wheat toast w/ 1tsp butter -1 cup of sliced melon -1 6oz can of tuna packed in water, over green salad and dressed w/ 2tbsp low fat dressing (about 40 cal.) add tomatoes and cucumbers. -sliced apple w/ 1/3 cup low fat yogurt -5 ounce skinless chicken breast, marinated in lemon juice olive oil and garlic, sauté in a nonstick skillet. -1 med baked potato w/ 2tsp butter -1 cup steamed spinach -green salad, low fat dressing Dessert: 1/2 cup unsweetened applesauce

Day 6 Breakfast

Lunch

Dinner

-1 cup 2%cottage cheese mixed w/ 1tbsp of slivered almonds and 1/2 cup canned peaches in lght syrup -1 slice of wheat toast Pita Pizza -1 6inch whole-wheat pita w/ 1/2-cup tomato sauce and 2 ounces grated low fat mozzarella cheese; baked or toast until cheese is melted. -large green salad w/ low fat dressing -1 nectarine -5-ounce salmon fillet either broiled w/ lemon juice or poached in boiling water. -1 whole grain dinner roll OR 1/2 cup cooked brown rice -1 cup cooked cauliflower w/ 1 tsp melted butter -large green salad w/ low fat dressing Dessert: 1/2 cup fresh berries w/ 2tsp cool whip lite

Day 7 Breakfast

Lunch

Dinner

-1 whole grain waffle toasted and topped w 1tsp butter and 1tsp jelly -6 ounces of nonfat yogurt mixed w 1/2 cup mixed berries Chicken Wrap -fill a 6 inch wheat tortilla w/ 1/2 cup precooked breast, 1 tbsp grated cheddar cheese, lettuce, tomato and low-fat dressing. -5 ounce piece of steak, marinated in teriyaki or low calorie marinade, then broil ech side for 6 min until done. -baked sweet potato -10 asparagus spears, steamed or baked -green salad w/ low fat dressing Dessert: diet hot cocoa w/ 2tbsp cool whip lite

Day 8 Breakfast

Lunch

-1 piece of wheat toast w/ 1 tbsp peanut butter and 1tbsp of reduced calorie fruit spread - 1/2 cup nonfat yogurt -1 orange Chicken Salad Sandwich -4 ounces of boiled chicken breast, chopped and mixed w/ 1tbsp of reduced fat mayonnaise and 1 chopped celery stalk -stuff chicken salad into half of 6 inch wheat pita bread and fill rest of space w tomato slices -10 baby carrots -1 apple Turkey Sausage w/ Peppers and Onions -2tbsp olive oil to lrg skillet and sauté 5-7 bell peppers and half of a sliced red onion. -remove peppers and onions from pan when they are soft (about 8-10 min). add 2 sausage links to the pan and sauté until cooked through (about 8 mins). remove sausage and slice into 1/2 inch rounds (chicken or turkey sausage okay as long as it totals 3 ounces) -pile warm peppers, onions, and sliced sausages on top of a bed of greens. -1 warm dinner roll Dessert: 1/2 cup canned peaches in light

Dinner

syrup Day 9 Breakfast -egg sandwich w/ 1 toasted whole wheat English muffin -1 whole egg and 2 additional egg whites scrambled, and 1 slice of 2% American cheese - ½ grapefruit Bean soup or Lentil soup and salad -canned bean soup w/ about 200 calories per cup -green salad w/ sliced tomato and ¼ cup crumbled feta cheese. dress salad w/ low calorie dressing. - ½ cup 1-2% cottage cheese w/ ¼ cup berries on top 6-ounce Filet of flounder, Cod or other white flaky fish on a broiler pan and top w/ -1 tsp of butter and 1tbsp of seasoned bread crumbs. -broil for 18 mins until done, and serve w/ a lemon wedge. -1 cup of steamed green beans -1 med sweet potato -large green salad Dessert: 1/2 cup sugar free jell-o w/ 1tbsp cool whip lite

Lunch

Dinner

Day 10 Breakfast

Lunch

Dinner

Protein Smoothie -1 scoop protein powder (should be about 100 calories), 1-cup skim milk, 1/2 banana and 1/2 cup of frozen berries. blended until smooth -1/2 whole wheat English muffin toasted Frozen meal (about 200-320 calories and at least 17 grams of protein). -w/ lrg green salad topped w/ 1/4 cup shredded cheddar cheese and low cal dress. -1 green apple Asian Chicken Salad -marinate 1 3ounce chicken breast in teriyaki sauce for 10 min, then sauté in a nonstick skillet w/ cooking spray until done. -prepare salad by tossing 3 cups of prewashed greens, 2tbsp slivered almonds, ¼ cup canned mandarin oranges, 5 crumbled tortilla chips. -prepare dressing by combining 1 part soy sauce w/ 1 part low fat ranch dressing. add warm chicken to salad and 2tbsp of dressing Dessert: 15 frozen grapes

Day 11 Breakfast

Lunch

Dinner

Egg Salad -1 whole egg, 2 egg whites and 1tbsp reduced fat mayonnaise -spread egg salad on wheat toast w/ sliced tomato -1/2 cup of nonfat vanilla yogurt Blt -4 slices of crisp turkey bacon, 3 slices of tomato and 3 romaine lettuce leaves on 2 pieces of wheat toast w 1tbsp of reduced calorie mayonnaise -10 baby carrots -1 small tangerine or navel orange Frozen Dinner (about 250-300 calories and at least 17 grams of protein). -large green salad topped w/ ¼ cup slivered olives and 2tbsp grated cheddar cheese. Dress w/ low cal dressing. Dessert: ½ cup fresh or frozen mixed berries w 1/3 cup nonfat yogurt.

Day 12 Breakfast

Lunch

Dinner

Vanilla-Nut Oatmeal -½ cup oatmeal (measure dry) cooked w/ 1 cup low fat vanilla soy milk and topped w/ 1tbsp chopped walnuts, 1tbsp brown sugar and cinnamon. -½ grapefruit. Greek Salad w/ Grilled Chicken -mixed salad greens topped w/ 3 ounce grilled chicken, ¼ cup crumbled feta cheese, sliced tomato and sliced cucumber. Top w/ low cal dressing. (40 cal for 2tbsp) -half 6inch wheat pita pocket -15 grapes Tex-Mex Wraps -Warm 2 6inch wheat tortillas in oven (80100 calories each). ½ cup black beans, 2 tbsp grated cheddar cheese, ½ cup chopped tomatoes and ½ cup torn lettuce. Fill ech wrap w/ above and top w/ 1tbsp reduced fat sour cream. -large green salad Dessert: ½ cup unsweetened applesauce

Day 13 Breakfast

Lunch

Dinner

-1 egg fried in cooking spray, w/ 1 slice wheat toast and 2 slices of turkey bacon -1 large navel orange and 1 cup skim milk Tuna Melt on an English Muffin -half of a 6-ounce can of tuna w/ 1tbsp of reduced calorie mayonnaise. Toast English muffin, add tuna to ech half, top ech w/ 2% American cheese single (1 piece if cheese total). Melt cheese. -10 baby carrots -1 apple Southwestern Turkey Burger -4 ounces ground white turkey meat w/ 3tbsp salsa and 2tbsp of seasoned breadcrumbs. Broil until cooked through (about 10 min), flipping the burger halfway through. Melt 1 slice of Monterey jack cheese (1ounce) -1 cup steamed green beans and tossed salad w/ low cal dressing Dessert: ½ cup fresh or frozen berries w/ cool whip lite

Day 14 Breakfast

Lunch

Dinner

Cream of Berries - ½ cup cream of wheat, cooked w/ 1 cup skim milk and ½ cup frozen blueberries, topped w/ 1 tbsp of slivered almonds and 1 tbsp brown sugar Spinach Salad -3 cups spinach leaves and 2 hard-boiled eggs. Add 2tbsp of bacon bits, 2tbsp of grated cheddar cheese, and low cal dressing (40 cal per 2tbsp). -1 piece of wheat toast or half pita - ½ cup low fat vanilla yogurt Dinner Frittata -combine 1 whole egg w/ 2 extra egg whites and beat w/ 2tbsp of water. Heat nonstick skillet, coated w/ non-stick cooking spray over med-high heat. Add eggs to pan, then top w/: - ½ cup spinach - ¼ cup crumbled feta cheese - ¼ cup chopped tomatoes allow eggs, veggies, and cheese to cook about 4 min, until almost set, then place skillet under broiler for 2min. Remove from oven let sit for 2min, -serve w/ half 6 inch pita -large green salad Dessert: diet hot cocoa w/ 2 tbsp cool whip lite

Day 15 Breakfast

Lunch

Dinner

Yogurt Parfait -layer 6 ounce cup nonfat vanilla yogurt w/ ½ cup sliced mixed berries 2 tbsp of chopped walnuts and ½ cup high fiber breakfast cereal Chef’s Salad -3 cups mixed salad w\ turkey breast, 1 ounce roast beef, 1 ounce low fat Swiss cheese, and 5 sliced black olives -dress w/ low fat Russian dressing made from 1tbsp reduced fat mayonnaise and 1tbsp ketchup -5 whole wheat crackers -1 apple Healthy Chicken Parmesan -bake, grill or broil 4-ounce chicken cutlet. Place chicken in an ovenproof dish and cover w/ ½ cup bottled tomato sauce and ¼ grated part-skim mozzarella cheese. Bake @ 350 for 15 min, or until cheese melts. - 1 cup steamed broccoli Dessert: 1 sugar free jell-o w/ 2tbsp of cool whip lite

Day 16 Breakfast

Lunch

Dinner

Southwest Egg Wrap -scramble 1 whole egg and 2 egg whites. Add 1 slice Monterey jack cheese (1ounce) wrap the cheesy eggs in 1 6inch wholewheat tortilla. Add 2 tbsp salsa and warm in microwave for 15 sec. - ½ grapefruit Tuna Salad Wrap -1 6ounce can of tuna, packed in water, w/ 1 tbsp of reduced fat mayonnaise and 3 tbsp of chopped celery. Stuff tuna salad in a 6-inch whole-wheat tortilla and top w/ sliced tomato and shredded lettuce. Sliced cucumber and red peppers -15 red or green seedless grapes Shrimp and Asparagus Stir-Fry -1 tbsp olive oil in nonstick pan, over medhigh heat, sauté following: *4 ounces cleaned large shrimp *10 asparagus spears, cut into thirds *½ red onion, sliced when shrimp is cooked through and veggies are soft (about 8-10 min), add 1 tbsp of soy sauce, 1 tbsp of teriyaki sauce and any desired spices. - ½ cup brown rice (measure after cooking) Dessert: ½ cup peaches in light syrup

Day 17 Breakfast

Lunch

Dinner

Mixed Berry Waffles -toast 1 whole-wheat grain waffle and top w/ 1 cup mixed sliced berries, ½ cup of 12% cottage cheese, and 2 tbsp of chopped walnuts. Chili and Salad - 1 cup low fat chili (about 200 calories per cup) melt 2 tbsp of grated cheddar cheese - salad mixed greens, tomatoes, cucumber and black olives topped w/ low cal Italian dressing -1 green apple Sirloin Steak w/ Sautéed Spinach Steak: -marinate 4-ounce sirloin steak in low cal marinade (about 50 cal per 2tbsp) for 1 hour in fridge. Spinach: -10 ounce spinach -heat 2 tbsp olive oil in nonstick skillet over med-high heat and sauté 1 chopped garlic clove. After 2 mins, add spinach, cook for 2 mins, add ½ cup canned chicken broth. Simmer w/ salt and pepper. -fresh green salad Dessert: 10 frozen grapes

Day 18 Breakfast

Lunch

Dinner

Apple and Cinnamon Cottage Cheese -combine ¾ cup of 1-2% cottage cheese w/ half of chopped green apple, 1 tbsp cinnamon, 1 packet of sugar in the raw, and 2 tbsp of chopped walnuts. -1 slice of toasted whole wheat bread Hamburger Salad -4 ounce lean hamburger or turkey burger, broiled and crumbled over 3 cups mixed greens, ½ tomatoes, ¼ cup sliced red onions, and 2 tbsp of grated cheddar cheese. Dress w/ low cal dressing -1 small tangerine Stuffed Baked Potato -bake large potato and scoop out the flesh. Stuff w/ 1 cup steamed broccoli and top w/ ¼ grated cheddar cheese. Bake @ 350 until cheese is melted. -green salad Dessert: ½ cup fresh or frozen mixed berries

Day 19 Breakfast

Lunch

Dinner

Toast 1 whole grain English muffin and top ech half w/ 1 slice if turkey bacon and ½ slice of American cheese (2slices of turkey bacon and 1 slice of cheese total) -1 navel orange Frozen dinner w/ about 230-300 cal and at least 17 grams of protein. -large bowl of steamed broccoli w/ 2 tbsp of melted grated cheddar cheese Chicken Fajitas -slice 4 ounce chicken breast into thins strips and marinate in ½ cup of salsa for 20mins. -cut ½ of a red onion into thin strips , and 1 bell pepper into ½ inch strips -heat nonstick skillet w/ cooking spray. Add onion and peppers and cook until soft (about 10-12 mins). Remove peppers and onions and place on plate. Add chicken and salsa to the skillet and cook until chicken is no longer pink (about 8mins). -top onions and peppers w/ chicken and garnish w/ 2 tbsp of grated cheddar cheese and 2 tbsp of reduced calorie sour cream -serve w/ 1 6inch whole tortilla wrap Dessert: 1 sugar free jell-o w/ 2tbsp of cool whip lite

Day 20 Breakfast

Lunch

Dinner

Nut and Berry Oatmeal -½ cup oatmeal (measure dry) cooked w/ 1 cup skim milk and 2 tbsp raisins, and topped w/ 1tbsp chopped pecans, 1tbsp brown sugar. -½ grapefruit. Veggie Cheese Wrap Fill a 6 inch tortilla w/: -baked mixed veggies, mushrooms, carrots, zucchini and tomatoes -2 ounces of sliced part skim mozzarella cheese -¼ sliced avocado -small tossed salad w/ low cal dressing Turkey Burger Smothered in Sautéed Mushrooms and Onions -4 ounces ground white turkey meat w/ 1 egg white and 2tbsp of seasoned breadcrumbs form into patty. Broil until cooked through (about 6 min), flipping the burger halfway through. -slice 10 button mushrooms into quarters and ½ red onion into slivers. Heat nonstick skillet over med-high heat and coat w/ cooking spray. Add mushrooms and onions and cook for 8-12 mins. -remove turkey burger from oven and cover w/ mushrooms and onions. Use ketchup or mustard as condiment.

-1cup string beans lightly sautéed in same pan as mushrooms and onions. -large green salad Dessert: diet hot cocoa w/ 2tbsp cool whip lite

Day 21 Breakfast

Lunch

Dinner

-¾ cup high protein, high fiber breakfast cereal w/ 1 cup skim milk topped w/ ½ sliced banana and 2 tbsp chopped walnuts Cobb Salad -3 cups washed green salad -2 ounces grilled chicken -2tbsp crumbled blue cheese -2tbsp bacon bits -¼ of an avocado, sliced, ½ cup tomato -topped w/ low cal dressing -1 cup sliced strawberries on side Frozen Dinner -230-300 calories and 17 grams of protein -large bowl fresh salad w/ 2 tbsp slivered almonds and low cal dressing (about 40 cal for 2 tbsp) Dessert: 6 ounces nonfat yogurt


				
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posted:12/19/2008
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