Diet
| Recipes: | Sample Daily Meal Plans: |
Recipes
Rob's Big Daddy Protein Bars
- 2 cups Peanut Butter
- 1 cup Rolled Oats
- 1 cup Dried fruit
- 1/2 cup Sesame Seeds
- 1/4 cup Honey
- 1/2 cup Chopped Almonds
- 1/4 cup Salvia Seeds
Makes one tray!
Sample Daily Meal Plans
Monday's Menu
Breakfast
- 2 whole eggs
- 2 egg whites
- Fry or scramble using non-fat cooking spray.
- 1 whole-grain waffle, toasted
- 1 cup sliced strawberries
- 1 Tbsp of fat free sour cream
- 1 Tsp brown sugar or plain table sugar
Mix sugar into sour cream. Add strawberries to waffle and top with sour cream mixture.
Late Morning Snack
- 1 cup plain low-fat yogurt
- ¼ cup granola
- Mix granola into yogurt
- ½ large grapefruit
Lunch
- 4 ounces turkey deli meat
- 1 Tbsp light mayo
- 2 slices whole-wheat bread
- Lettuce and tomato slices (optional)
- Spread mayo on bread and add turkey, along with lettuce and tomato if desired.
- ½ large grapefruit
Mid-Afternoon Snack
- 1 cup of cottage cheese
- ½ cup of sliced pineapple
- 6 whole wheat crackers
- Mix pineapple with cottage cheese and eat by scooping mixture up with crackers
Dinner
- 8 ounces chicken breast
- Bake, broil, or grill chicken with desired herbs or spices. At 350 degrees for 30 to 35
- minutes.
- 1 large sweet potato
- 1 Tbsp fat-free sour cream
- Butter substitute (optional)
- Top sweet potato with sour cream and/or butter substitute.
- 1 cup of broccoli
- Steam or boil broccoli, or sauté in a tablespoon of olive oil, and sprinkle with 1
- Tablespoon Romano cheese as it cooks
- 1 cup of blueberries
- 2 Tbsp fat-free Reddi wip
- Top blueberries with Reddi Wip
Late Night Snack
- 1 Cup skim milk
- 7 walnut halves
- 1 Tbsp
- Use peanut butter like a dip.
Totals: Calories for the day 2246, 243 grams of carbohydrates, 179 grams of protein, 65 grams of fat.
Tuesday's Menu
Breakfast
- 1 cup skim milk
- 1 cup cereal
- Pour milk over cereal
Late Morning Snack
"Cobb" salad
- 2 cups mixed green salad
- 2 hard boiled eggs, sliced
- ¼ cup dry oatmeal
- ¼ avocado, sliced
- 1 Tbsp low-fat ranch dressing
- Top the greens with eggs, oatmeal, avocado, and dressing.
Lunch
- 4 ounces lean ground beef (95%)
- 1 whole wheat hamburger bun
- 1 Tbsp catsup, mustard, or low-fat or fat-free mayo
- Lettuce and sliced tomato (optional)
- mold ground beef into patty. Cook in a pan or on a grill until done and place in
- bun. Add lettuce and tomato if desired
- 1 cup of cooked mixed vegetables (frozen or canned)
Mid Afternoon Snack
Cheese quesadilla
- 10 inch whole wheat tortilla
- ½ cup fat-free shredded cheddar cheese
- Add cheese to one side of tortilla, fold in half, cook in frying pan over medium
- Heat with 1 Tbsp. Olive oil on both sides until cheese is melted.
Dinner
- 6 ounces salmon ( broiled or grilled )
- 1 cup cooked brown rice
- 1 cup canned, frozen, or fresh green beans ( boiled or steamed )
- ½ cup jarred, canned, or fresh peach halves ( the canned version should say " in
- Its own juice" - avoid added sugar and syrup)
- 2 Tbsp fat-free Reddi Wip
- Top peaches with Reddi Wip
Late Night Snack
- 1 cup of cottage cheese
- 2 Tbsp salsa
- Top cottage cheese with Salsa
Totals: 2106 Calories, 226 grams of carbohydrates. 168 grams of protein, 54 grams of Fat.
Wednesday's Menu
Breakfast
Cheese Omelet
- 2 whole eggs
- 2 egg whites
- ¼ cup Ricotta cheese ( part skim )
- ¼ cup fat-free shredded mozzarella
Whisk eggs, pour in pan over medium heat with fat-free cooking spray, add cheeses, and Fold eggs into omelet.
- 1 whole – wheat English muffin
- 1 tsp peanut butter
- Spread peanut butter on English muffin
Late Morning Snack
- 1 cup boiled soybeans (edamame)
- 1 cup of chicken noodle soup
Lunch
- 3 ounces of Tuna
- 1 Tbsp light mayo
- 1 large wheat pita bread
- Pickle relish and chopped celery ( optional )
Mix tuna with mayo, add 1 Tbsp of pickle relish and diced celery if desired. Spread into pita bread.
Mid Afternoon Snack
Wendy's Black Forest Ham and Swiss Frescata sandwich (no cheese)
Dinner
Turkey & Vegetable pasta
- 4 ounces lean ground turkey
- 1 cup whole-wheat pasta
- ¼ cup jarred marinara sauce, heated ( 2 grams fat per serving )
- 1 cup sliced zucchini steamed
Boil the pasta to desired softness, brown the turkey in pan, and then throw the turkey, sauce, and zucchini over the pasta.
- 2 squares (2ounces) dark chocolate (60-70% cacao)
- 1 tsp peanut butter
Late Night Snack
- 1 stick light mozzarella string cheese (1ounce)
- 2 ounces beef jerky
Totals: 2234 calories, 220 grams of carbohydrates, 178 grams of protein, 78 grams of fat.
Thursday's Menu
Breakfast
- 2 whole eggs
- 1 slice low fat cheese
- 2 slices low fat deli ham
- 1 whole wheat English muffin
Toast muffin, fry ham in pan and place on one half of muffin; fry eggs in pan, using non stick cooking spray, and place on ham; top eggs with cheese and cover with other muffin half.
Late Morning Snack
- 1 ounce (1/4 cup) shelled pumpkin seeds(pepitas)
- 1 cup low fat fruit yogurt
Lunch
6 inch subway turkey(double meat) on wheat with mustard and your choice of vegetables.
Mid Afternoon Snack
Cheese Quesadilla
- 10 inch whole wheat tortilla
- ½ cup fat free shredded cheddar cheese
- 1 Tbsp of olive oil (optional)
Add cheese to one side of tortilla, fold in half, cook in frying pan over medium heat with fat free cooking spray or olive oil on both sides until cheese is melted.
Dinner
6 ounces top sirloin steak ½ cup black beans ½ cup brown rice Broil or grill steak until it reaches desired doneness. Mix beans into rice.- 1 cup sliced strawberries
- 1 Tbsp. Fat free sour cream
- 1 tsp brown sugar or table sugar
Mix sour cream and sugar. Top strawberries with mixture.
Late Night Snack
- 1 cup cottage cheese
- 2 tbsp. Salsa
- Top cottage cheese with salsa
Totals: 2053 Calories, 227 grams of carbohydrates, 178 grams of protein, 50 grams of fat.
Friday's Menu
Breakfast
- 1 cup low fat cottage cheese
- 1 cup fresh or canned mandarin oranges( the canned version should say "in its
- Own juices" - avoid added sugar or syrup)
- Mix orange into cottage cheese
Late Morning Snack
- 1 cup skim milk
- 1 cup Cereal
Pour milk over cereal
Lunch
Turkey Wrap
- 4 ounces turkey deli meat
- 1 slice low fat cheese
- 1 Tbsp of light mayo
- 10 inch whole wheat tortilla
- Warm tortilla if desired. Place turkey and cheese in middle of tortilla and spread
- With mayo. Roll up.
Late Afternoon Snack
- 2 ounces fat free cheese (Swiss, cheddar, Monterey jack, etc.)
- 9 Whole wheat crackers
Dinner
- 6 ounces tilapia (broiled or grilled)
- ½ cup black beans
- 1 whole wheat dinner roll
- 1 cup blueberries
- 2 Tbsp of fat free Reddi Whip
- Top blueberries with reddi-whip
Late Night Snack
- 1 stick of light mozzarella string cheese
- 1 cup skim milk
- 1 cup fat free cocoa mix
- Warm milk in microwave or pan. Add cocoa mix and blend.
Totals: 1914 calories, 217 grams of carbohydrates, 172 grams of protein, 44 grams of fat.
Saturday's Menu
Breakfast
Veggie Frittata
- 2 whole eggs
- 2 egg whites
- ¼ cup low fat cottage cheese
- ½ cup chopped broccoli
- ½ medium onion
In frying pan on medium heat, cook onions for about 5 minutes with fat-free cooking spray. Add broccoli and cook for about 5 minutes. In a bowl, beat eggs and cottage cheese, and add them to the pan. Lift and rotate the pan so that the eggs are evenly distributed. As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set. Invert onto a plate.
- 1 packet lower sugar Quaker instant Oatmeal (flavoured: maple and brown sugar or apples and cinnamon)
Late Morning Snack
- 1 cup plain low fat yogurt
- 1 cup of blueberries
- Mix blueberries into yogurt
Lunch
Ham Sandwich
- 4 slices of low fat deli ham
- 1 Tbsp. Light mayonnaise
- 2 slices of whole wheat bread
- Lettuce and sliced tomato (optional)
Spread bread with mayo and add ham. Top with lettuce and tomato if desired.
- ½ large grapefruit
Mid–Aafternoon Snack
Sliced chicken breast with light mayo wrapped in whole wheat tortilla.
Dinner
Shrimp fried rice
- 4 ounces of shrimp
- 1 large egg beaten
- 1 cup of brown rice cooked
- 1 cup mixed frozen vegetables
- 1 Tbsp. Low-sodium soy sauce (optional)
In a pan over medium heat, cook shrimp in non-fat cooking spray. Add rice and vegetables; and egg and soy sauce, if desired. Cook for 5 to 10 minutes.
- 2 squares (2 ounces) dark chocolate (60-70% cacao)
- 1 Tsp of peanut butter
Late Night Snack
Tzatziki
- 1 cup reduced -fat Greek yougurt
- ½ medium cucumber (peeled and diced)
Top cucumber wedges with yogurt.
Totals: 2139 calories, 242 grams of carbohydrates, 167 grams of protein, 55 grams of fat.
Sunday's Menu
Breakfast
Ham and cheese omelette
- 2 whole eggs
- 2 egg whites
- 2 slices of low fat deli ham
- ¼ cup fat-free shredded cheddar cheese
- Beat eggs and pour into heated pan with non-fat cooking spray.
- Sprinkle with cheese, add ham, and fold over eggs to make an omelette.
- 1 small low-fat bran muffin
Late Morning Snack
- 1 cup of low fat yogurt
- 1 cup of blueberries
- Mix blueberries into yogurt
Lunch
- 6 inch Subway Oven Roasted Chicken (double meat) on wheat, with your
- Choice of any Subway vegetables as toppings
Mid–Afternoon Snack
Chicken salad
- 3 ounces canned chicken breast
- 1 Tbsp. Light mayonnaise
- 9 whole wheat crackers
Mix mayo into chicken breast and spread on crackers.
Dinner
Chicken and Broccoli pasta
- 6 ounces of chicken breast
- 1 cup of whole wheat pasta
- ¼ cup jarred marinara sauce(2grams fat per serving)
- 1 cup chopped broccoli, steamed
Chop chicken and brown it in a pan using non-fat cooking spray or 1 tablespoon olive oil. After pasta is boiled, place on plate. Add chicken and broccoli and top with sauce.
- 2 cups mixed green salad
- 1tbsp low fat dressing
- 2 squares (2ounces) dark chocolate (60-70% cacao)
- 1tsp peanut butter
Late Night Snack
- 1 cup of cottage cheese
- 2 tbsp of salsa
Top cottage cheese with salsa
Totals: 2126 calories, 226 grams of carbohydrates, 197 grams of protein, 58 grams of fat.
