7-day individual meal plan june 26 2013

Your Unique Plan & FAQ's!

The meal plans start at 1,200 calories but are adjustable to fit your unique needs.

Determine your needs: http://www.freedieting.com/tools/calorie_calculator.htm

Need more calories? Add your own accents: Use extra peanut butter or hummus, Add your favorite vegetable as a side, increase grains or greens, sprinkle nuts, seeds or avocado on top, or browse the snack sheets on getmealplans.com.

Need to lose weight? Stick to the meal plan as close as possible.

Customization: Every breakfast, lunch and dinner is interchangeable. You can have the breakfast assigned for Day 3 on Day 5 if you want. You can also choose your own snacks and desserts, if desired. The meal plan is flexible – keep it fun!

Frequently Asked Questions:

1. Are “optional” ingredients included in the nutritional analysis? No. You'll need to add those additional values.

2. Can I freeze the meals? We recommend storing food in the fridge since freezing changes the texture and also makes the meal “out of sight” while increasing cook time (and thereby decreasing your likelihood of eating it.) If you still wish to freeze meals, see http://herbi.es/FreezeFoods for info.

3. Can I make substitutions? Absolutely.

4. Who can I contact for questions/help? [email protected]

5. Do I need to measure everything carefully? Don't be too strict. Make this as easy as possible so you enjoy it. A little more or less of a spice won't ruin the dish and a little extra fruit or vegetable won't cause you to gain weight. Just be careful about too many added fats (i.e. nuts and avocado) if you're trying to lose weight and don't tweak leavening agents baking recipes :)

Disclaimer: This plan is not intended to be a substitute for professional medical advice. Users should seek their own professional counsel for any medical condition or before starting or altering any exercise or diet plan. It is your responsibility to know your health and nutritional needs. We are not doctors or nutritionists. Nutritional analysis and calories are calculated via caloriecount.com.

GETMEALPLANS.COM – a family owned and operated business.

Advanced Cooking – Cook Meals Ahead!

On your day off, set aside two to three hours to cook all your lunch and dinner meals for the week. Store in the fridge so you can reheat and “grab-n-go” all week long. Run laundry in the background, play a movie, call a friend, etc.

1. Preheat the oven (if necessary). Bake potatoes (if necessary, you can also steam, microwave or boil potatoes) and baked muffins or other baked goods (if necessary).

2. Cook grains (i.e. rice, quinoa and farro). You can also make batches once a month, freezing smaller portions for quick weekday reheating. http://herbi.es/HowToFreezeGrains

3. Collect remaining ingredients, grouping same recipe items together.

4. Prep ingredients. Chop onions and garlic, clean produce, drain and rinse canned beans, etc. Prep in bulk (i.e. chop all the onions at once).

5. Boil pasta, cook soups and stews. Go from longest cook time to shortest. Once one soup is simmering, start on the next one.

6. Assemble. Toss salads and wrap “insides” together while soups cook. Store in containers (but store dressings, buns, and wraps separate).

7. Wait. Allow cooked and baked food to cool to room temp before storing.

8. Measure out portions (if necessary – individual meal plan recipes typically have leftovers “cook once eat twice”).

9. Exceptions. Most breakfasts (sandwiches, smoothies, oatmeal, etc.) can be made quickly in the morning (5 minutes or less) and do not need to be made ahead. However you can always put all the ingredients together in a bag to expedite, if desired.

10. Freeze. Freeze bananas and other fruits (if necessary).

(Save Time!) Buy precut vegetables (i.e. diced onion), precooked grains, canned beans, and frozen fruits and vegetables. More expensive, but faster.

(Save money!) Substitute on sale fruits and vegetables for menu items.

GETMEALPLANS.COM – a family owned & operated business

Shopping List June, 26 2013

Dry Goods & Breads farro (or other grain) (uncooked) ¼ cup noodles (uncooked) 4 ozquinoa (uncooked) ¼ rolled oats (uncooked) 1 ¼ cupwhole-wheat bread 6 slices whole-wheat or GF tortillas 4 (or 8 corn tortillas)whole-wheat pitas 2 [freeze leftover tortillas, bread, pitas]

Produce apple 1 arugula (or other salad mix) 2 cups bananas 2 (½ frozen)bell pepper (any) 1 red bell pepper 1blueberries (fresh or frozen) ¾ cupbroccoli (fresh or florets) 4 cupscantaloupe 2 cups (¾ lb)corn (frozen or fresh) ¼ cup cucumbers 3 fresh basilfresh cilantro (optional)fresh mintgarlic cloves 1 headguacamole 4 oz [freeze leftovers]grapefruit 1 grapes green onions 1 bunchhoneydew melon 2 cups (¾ lb)lemons 1-2 (juice)limes 3-4 (juice)jalapeno 1-2 (optional)lettuce (or other salad mix) 2 ½ cups mangoes 3 (or frozen chunks) mushrooms (white or cremini brown) (2-3)nectarines 3onion 1onion (red) 1 orange juice 2 cups (or 4-5 oranges)raspberries (fresh or frozen) 1 ½ - 2 cupsSerrano chili 1 (optional)spaghetti squash 1spinach (or other salad green) 6 ¼ cups (7 oz)sprouts (optional)strawberries (fresh or frozen) 1 cup sweet potatoes 2tomatoes 10

Canned Goods black beans (15 oz can) 1black olives diced tomato (8 oz) (or 3-4 tomatoes)green olives roasted red bell pepper (in water, not oil) 1white beans (i.e. Navy beans) (15 oz can) – 1

Condiments hot sauce hummus 1 cupmarinara sauce 1 ¼ cup [freeze leftover]Sriracha (Asian hot sauce)soy sauce, tamari (GF), or coconut aminos (SF)sweet red chili sauce (Asian) white wine vinegar

Non-Dairyunsweetened almond milk 3 ¼ cups vegan parmesan or nutritional yeast 5 tbspvegan yogurt (plain or vanilla) 6 oz

Spices ground cardamon (optional), ground cinnamon, ground cumin, nutritional yeast (1 tbsp), red pepper flakes, salt, black pepper

In Your Pantryagave nectar or honey (optional)brown sugargolden raisins jelly or jam (optional)low sodium vegetable broth pecans (or other nuts)red wine vinegar unsweetened applesaucevanilla extract vegan chocolate chips (or carob chips)

*Lower Fat: Remove: chocolate chips, guacamole, pecans and olives. Add: unsweetened cocoa powder, broccoli or peas (optional), chickpeas or white beans, bell pepper

*Gluten-Free: Remove: bread & pita. Add: 2 GF tortillas (i.e. brown rice or ancient grain tortillas), GF pizza crust (frozen rice crust or mix) (or 1 ½ tortilla)

**Oats can be cross-contaminated with gluten. Make sure to purchase certified GF oats.

Additional Snacks & Desserts (not included in above list but included in 1,200 calories budget)1 orange, 1 cup pineapple (fresh or frozen), ¾ cup blueberries (fresh or frozen), 1 peach, 1 cup raspberries or 1 banana (LF).

Individual Meal PlanJune 26, 2013

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7Breakfast Bombay

Breakfast Raspberry

Bliss Smoothie

Orange Creamiscle Smoothie

1 grapefruit1 slice toast & 1 ½ tbsp hummus (or jam) (NEW!)

Hummus & Cheesy Tomato

Sandwich

Raspberry Parfait

(NEW!)

Sweet Potato Breakfast Roll-Up

Banana Split Overnight

Oats

Lunch Greek Goddess Pita

Chunky Tomato and

Fruit Gazpacho

with Crackers

Smashed White Bean & Roasted Red Pepper Wrap

Black Bean Hummus

Smashed White Bean & Avocado Club

Leftover Chunky

Tomato and Fruit

Gazpacho with Crackers

Spicy Mango Quinoa Salad

Dinner Farro Salad with Grapes

and Mint

Olive & Mushroom Mini Pizzas

Skinny Puttanesca

Spicy Basil Noodles (NEW!)

Spicy Mango Stuffed Sweet

Potato

2 Hummus & Olive Wraps

(NEW!)

Italian-Style Spaghetti Squash

(NEW!)

Dessert (per person)

1 orange ½ cup applesauce

with cinnamon

1 cup grapes (freeze it!)

1 cup pineapple(grill it!)

¾ cup blueberries

1 ¼ cup grapes

(freeze it!)

½ sweet potato

Snacks(per person)

½ bell pepper ½ cucumber

Leftover melon (if any)

or crackers(60 cals)

Leftover melon (if any)

or crackers(57 cals)

1 tbsp chocolate

chips -or-

½ banana (LF)

1 peach ½ cup applesauce

1 cup raspberries

-or- ½ banana ½ tsp agave or honey (LF)

(LF) = lower fat option

BreakfastsJune 26, 2013

Bombay Breakfast - serves 1 (SF)(GF) *Adapted from Everyday with Rachel Ray¾ cup unsweetened almond milk½ cup rolled oats (uncooked)ground cardamon (optional, but recommended)1 ½ tbsp unsweetened applesauce½ cup mango (thawed, if using frozen)1 tbsp brown sugar

In a small pot, bring almond milk to a simmer. Add oats (and more almond milk or water if you like your oatmeal a bit soupy) plus a few dashes of cardamon (about 1/8 tsp) and cook until you have oatmeal, about 2 minutes. Stir in applesauce, then top with mango and brown sugar.

Per serving: 283 calories, 5.5g fat, 54.6g carbohydrates, 6.6g fiber, 23.7g sugars, 6.6g protein

Need more calories or bulk? Add more oats (and water) and/or extra mango or other fruit.

Prep: Oatmeal should be made-to-order. Cut mango while oats are cooking.

Raspberry Bliss Smoothie | serves 1 (SF)(GF)1 banana (½ frozen)1 cup unsweetened almond milk1 tbsp vegan chocolate chips (or carob chips)1 tsp vanilla extract½ cup raspberries (frozen)2 tbsp rolled or instant oats (uncooked)

Combine ½ frozen banana, almond milk, chocolate chips, vanilla extract, raspberries and oats in a blender and blend until smooth and creamy. Taste, adding more vanilla if desired. Add remaining banana if desired or eat on the side.

Per serving: 284 calories, 8.1g fat, 50g carbohydrates, 9.5g fiber, 23.2g sugars, 5.2g protein

Lower Fat: Omit chocolate or try adding cocoa powder to taste.

Need more calories or bulk? Add a healthy side like a cooked sweet potato or a few rice cakes. You can also add more oats to your smoothie or a little extra chocolate for a treat! ;)

Prep: Smoothies should be made-to-order. To shorten morning prep, put almond milk, chips, extract and oats together in a cup (or your blender) and store in the fridge. Add frozen fruits in the morning and blend.

Creamsicle Smoothie | serves 1 (SF)(GF)1 cup orange juice (about 2 oranges) 1 tsp orange zest (optional)¾ cup unsweetened almond milk¼ tsp vanilla extract (optional)agave nectar or honey (optional)ice cubes

Combine orange juice, a pinch zest (optional), almond milk, vanilla (if using), and about 4 ice cubes in a blender and blend until smooth and creamy. Taste, adding more zest, vanilla or honey/agave if desired.

Per smoothie: 147 calories, 3.1g fat, 27.9g carbohydrates, 1.5g fiber, 21g sugars, 2.5g protein

Need more calories or bulk? Add a healthy side like a few rice cakes or toast with hummus.

Prep: Smoothies should be made-to-order.

Hummus & Cheesy Tomato Sandwich | serves 1 (SF)(GF)2 slices whole-wheat toast or 1 whole-wheat bagel (or 1 brown rice tortilla for a GF wrap)¼ cup hummus1 tomato, sliced1 tbsp nutritional yeast1 green onion, slicedblack pepper, to taste

Toast bread or bagel if desired. (Slice bagel in half). Meanwhile, mix some of the green onion into the hummus with a generous amount of black pepper (if desired). Slather on toast, top each piece with a tomato slice or two and sprinkle with nutritional yeast, salt and pepper. Garnish with green onion and eat open-face. Eat remaining tomato on the side.

Per serving: 283 calories, 8g fat, 39.3g carbohydrates, 10.8g fiber, 5.1g sugars, 17.1g protein

Need more calories or bulk? Add a side of fresh fruit like an apple or banana.

Prep: If made ahead, the bread or bagel may get soggy. For best results transporting, premix hummus, and store separately from bread and tomato. Slice tomato and assemble sandwich/wrap before eating.

Raspberry Parfait | serves 1 (SF)(GF)6 oz vegan yogurt (plain or vanilla)1 cup raspberries (thawed if frozen)1 tbsp jam (i.e. raspberry jam) or another ½ cup raspberries ¼ cup rolled oats (uncooked)

Alternate layers of vegan yogurt, berries, and oats. Top with jam. Eat leftover berries on the side.


Need more calories or bulk? Increase the amount of fruit or oats in the parfait. Or add a healthy side like rice cakes or a cooked sweet potato.

Prep: Oats will soften if the parfait is made in advance. Can be made ahead or made-to-order.

Sweet Potato Breakfast Roll-Up | serves 1 (SF)(GF)1 sweet potato1 whole-wheat or brown rice tortillaground cinnamon (or pumpkin pie spice)1 ½ tsp brown sugar1 apple, sliced¾ cup blueberries

Bake, boil, steam or microwave sweet potato, then cut in half, reserving half for later. Cut sweet potato in half again (1/4th) and mash with a fork. Slather onto tortilla and sprinkle with cinnamon or pumpkin pie spice and brown sugar. Add a couple apple slices if desired and roll-up. Eat remaining sweet potato (sprinkled with brown sugar and cinnamon), apple slices and blueberries on the side.

Per serving: 280 calories, 1.5g fat, 68.7g carbohydrates, 11g fiber, 38g sugars, 3.8g protein

Need more calories or bulk? Increase the amount of fruit or add a healthy side like rice cakes.

Prep: Cook potato ahead. Wrap may get soggy if made in advance. Assemble before eating.

Banana Split Overnight Oats | serves 1 (SF)(GF)1/3 cup rolled oats (uncooked)2/3 cup unsweetened almond milk1 banana, sliced1 cup strawberries, sliced (thawed, if using frozen) Combine oats with almond milk in a glass bowl, cover with plastic wrap and refrigerate overnight. (if you have an old (glass) peanut butter jar, etc. you can use that too.) In the morning, give it a stir, then top with banana and strawberries.


Need more calories or bulk? Increase the amount of oats (and almond milk) or fruit.

Prep: Make ahead, overnight is best.

LunchesJune 26, 2013

Greek Goddess Pita | serves 1 (SF)(GF)* 2 cups romaine lettuce (or other salad mix)6 tbsp hummus½ bell pepper, seeded and sliced½ cup cucumber, sliced1 whole-wheat pita (or 1 ½ brown rice tortillas)6 black olives, sliced1 green onion, sliced Cut pita in half. Spread hummus instead then stuff in remaining ingredients.

Per serving: 386 calories, 13g fat, 58.7 carbohydrates, 13.8g fiber, 6.4g sugars, 15.3g protein

Lower Fat: Omit olives and add more vegetables or a small side of fruit.

Need more calories or bulk? Add a side salad, a side of grains or add more hummus and veg.

Prep: Chop vegetables ahead. Store veg, hummus, and wrap separately. Assemble before eating.

Chunky Tomato Fruit Gazpacho | serves 2 (SF)(GF) *adapted from Cooking Light2 cups tomatoes (about ¾ pound), chopped2 cups honeydew melon (about ¾ pound), diced2 cups cantaloupe (about ¾ pound), diced1 mango, diced1 cucumber, diced (skin optional)3 nectarines, diced1 cup fresh orange juice (about 2 oranges)1 onion¼ cup fresh basil, chopped3 tbsp fresh mint, chopped3 tbsp fresh lemon juice (about 1 lemon)1 tsp sugar½ tsp salt1 jalapeno, seeded and finely chopped (optional)

Combine all ingredients in a large bowl. Cover and chill at least 2 hours. (You can put part of it in a blender and pulverize, then add back to remaining ingredients, if desired).

Per serving: 334 calories, 2g fat, 79.9g carbohydrates, 9.5g fiber, 65.1g sugars, 6.9g protein

Need more calories or bulk? Add a side of grains or crackers.

Prep: Make ahead.

Smashed White Bean & Roasted Red Pepper Wrap | serves 1 (SF)(GF)1 whole-wheat or brown rice tortilla (or 2 corn tortillas)1 roasted red bell pepper (in water not oil), sliced1 cup spinach (or lettuce)¾ cup white beans (canned)¼ red onion, sliced2 oz guacamole (or ¼ avocado) (or LF option)

Mash beans and mix with salt and pepper, and guacamole (or save avocado or guacamole for on top). Spread beans on one slide of the wrap, top with spinach, red bell pepper, red onion, and guacamole then roll into a wrap.

Per serving: 386 calories, 9g fat, 62.9g carbohydrates, 19.4g fiber, 4.5g sugars, 16g protein

Lower Fat: Replace guacamole with 3 ½ tbsp hummus or 3 cups broccoli or ¾ cup peas.

Need more calories or bulk? Add a side salad, eat with crackers, or a side of grains.

Prep: Cook ahead and reheat in microwave or on stove top.

Black Bean Hummus | serves 1 (SF)(GF) *adapted from Melissa d'Arabian 1 cup black beans (canned)1 garlic clove, minced2 tbsp lemon or lime juice1 tbsp white wine vinegar½ tsp ground cumin½ head lettuce, cut into wedges2 green onions, sliced1 tbsp hot sauce Blend beans with juice, vinegar and cumin in a food processor or blender until almost smooth. Let rest 15 minutes before serving. Garnish with green onions and drizzle with hot sauce. Serve with lettuce wedges.

Per serving: 383 calories, 3.6g fat 68.5g carbohydrates, 24.1g fiber, 7.9g sugars, 23.6g protein

Need more calories or bulk? Add a side salad, eat with crackers, or other veggies.

Prep: Make ahead.

Smashed White Bean & Avo Club | serves 1 (SF)(GF) *adapted from Real Simple¾ cup cannellini beans (canned)2 slices whole-wheat or (1 GF tortilla)¼ red onion, thinly sliced½ cucumber, thinly sliced (or sliced as “chips”)¼ cup spinach2 oz guacamole (or ¼ avocado) (or LF option)1 tbsp hot saucesprouts (such as Alfalfa) Toast bread. Meanwhile mash beans and mix with salt and pepper, and guacamole (or save guacamole for on top). Spread beans on 1 piece toast, top with spinach, cucumber (or eat on the side as “chips”), red onion, sprouts and guacamole. Drizzle with hot sauce, add remaining toast and voila – sandwich!


Lower Fat: Replace guacamole with 3 ½ tbsp hummus or 3 cups broccoli or ¾ cup peas.

Need more calories or bulk? Add a side salad, eat with crackers, or a side of grains.

Prep: Store components separately. Assemble before eating or the morning of (or risk sogginess).

Spicy Mango Quinoa Salad | Serves 1 (SF)(GF)¼ cup quinoa (uncooked)1 1/2 cup cubed mango (thawed, if using frozen)2 green onions, sliced1-2 tbsp sweet red chili sauce2 lime wedges (juice)¼ cup cilantro (optional)Sriracha (Asian hot sauce) (optional)

Combine quinoa in a small pot with ½ cup water. Cover and bring to a boil. Once boiling reduce to low and simmer until quinoa is fluffy and water has evaporated, about 15 minutes. Add quinoa (warm or chilled, your choice) to a bowl and mix with mango, cilantro, green onion and 1 tbsp chili sauce, stirring to combine. Squeeze in lime juice and mix again. Taste, adding more chili sauce as desired. Add Srirarcha if desired.

Per serving: 386 calories, 3.2g fat, 86.7 g carbohydrates, 8.3g fiber, 49.9g sugars, 7.7g protein

Need more calories or bulk? Add more quinoa or mango, or slip in some tofu or black beans.

Prep: Make ahead.

DinnerJune 26, 2013

Farro Salad with Grapes and Mint | serves 1 (SF)(GF)*1-2 tbsp low sodium vegetable broth1-2 tbsp red wine vinegar¼ cup farro (uncooked) (or other grain for GF)½ cup seedless grapes2 cups arugula (or other salad mix)1 tomato, diced½ cucumber, diced (skins optional)2 tbsp pecans (or other nut), minced (or LF option)½ to 1 tbsp fresh mint¼ red onion, diced small or sliced thin

Cook farro according to package instructions. (Use warm or chilled, your choice). In a small bowl, whisk broth and vinegar together with a little salt and pepper. In a large bowl, combine farro with grapes, tomato, cucumber, mint, nuts (or save for a top garnish) and onion. Add dressing over top and toss again. Toss in arugula, or plate arugula and place remaining salad on top.

Per serving: 390 calories, 11.7g fat, 59.5g carbs, 10.9g fiber, 11.7g sugars, 11.5g protein

Lower Fat: Replace nuts with 1 ½ cups grapes on the side or in the salad.

Need more calories or bulk? Add more arugula or farro.

Prep: Store components separately and assemble with dressing just before eating or make a salad jar with arugula, mint, farro, tomato, cucumber, and onion (storing dressing, grapes and nuts separate). See blog post about salad jars on getmealplans.com.

Mushroom & Olive Mini Pizza | serves 1 (SF)(GF)1 whole-wheat pita pocket (or GF pizza crust)¼ cup marinara sauce3 tbsp black olives, sliced3 tbsp nutritional yeast (or vegan parmesan)¼ cup sliced mushrooms (about 2 mushrooms)2 cups broccoli (steamed or raw)

Spread a thin layer of marinara sauce on top of the pita but don't overload with sauce or it'll be soggy. Top with olives and mushrooms (and some of the broccoli, if desired) and bake in oven or toaster oven for 10 minutes, or until everything is warmed and browning. Sprinkle with nutritional yeast or vegan parmesan. Eat broccoli on the side, tossed with marinara sauce and/or parm, if desired.


Gluten-Free: Use gluten-free pizza crust instead of pitas. You can find gluten-free pizza crust mix at most supermarkets. You can also “bake” pizza crust on your grill. Alternatively, use wraps.

Lower Fat: Use other vegetables, like bell peppers, instead of olives.

Need more calories or bulk? Add a side salad or make a second pita.

Prep: You can make crust or pizza ahead. A quick reheat before eating.

Skinny Puttanesca | serves 1 (SF)(GF)½ spaghetti squash (2 ½ cups squash)2 garlic cloves, mincedpinch red pepper flakes1 tomato, diced2 cups baby spinach¼ cup black olives, sliced¼ cup green olives, sliced1 cup marinara sauce, warmed Stab squash a few times with a fork and microwave whole for about 10 minutes, or until fork tender. Once cool and safe to handle, slice in half. Spoon out the seeds then run a fork lengthwise down the squash to remove all the "pasta" strands. (Save half the squash for later). Meanwhile, line a skillet with a thin layer of water and sauté garlic for a minute. Add red pepper flakes and cook another minute or two, until both are fragrant. Add spinach and tomatoes, plus a splash of additional water if needed. (Add 1 tbsp extra marinara sauce here for more flavor.) Continue to cook, stirring constantly, until the spinach turns a darker green and the tomatoes to be soften but neither are mushy or falling apart, about 45 seconds. Combine "pasta" with warmed marinara until its lightly coated with sauce. Plate then top with spinach-tomato mixture. Add salt and pepper to taste and top with olives before serving. No microwave? cut squash in half lengthwise and bake it cut-side-down on a cookie sheet for 30- 45 minutes at 350F.


Lower Fat: Omit olives and add chickpeas or white beans (or vegetables).

Need more calories or bulk? Add more spinach or olives, a side salad or mix in cooked pasta.

Prep: Make ahead.

Spicy Basil Noodles | serves 1 (SF)*(GF)* *Adapted from Vegetarian Times4 oz noodles (i.e. Pad Thai noodles)1 tbsp soy sauce, tamari (GF) or coconut aminos (SF)1 ½ - 2 tsp lime juicepinch brown sugar1/2 tsp. Sriracha sauce (Asian hot sauce)1 1/2 tsp chopped jalapeño chile (optional) or more to taste 1 clove garlic, minced3 green onions, sliced (reserve some green parts for garnish)1 red bell pepper, seeded and sliced2 tbsp fresh basil leaves, torn

Cook noodles according to package instructions and set aside. Meanwhile, whisk soy sauce, lime juice, brown sugar and sriracha in a bowl, set aside. Line skillet with a thin layer of water or broth. Add jalapeno and garlic, and cook 1 minute, or until garlic is golden and both are fragrant. Add onion and bell peppers, and stir-fry for another few minutes, or until soft but still crisp (adding slashes of liquid if necessary). Add soy sauce-mixture and cooked noodles, and simmer for another minute or so, until everything is warm. Toss with basil and leftover green onion. Drizzle with additional sriracha if desired.


Need more calories or bulk? Add more vegetables or cooked noodles.

Prep: Make ahead.

Spicy Mango Salsa Stuffed Sweet Potato | serves 1 (SF)(GF)1 sweet potato1 mango, diced (seed and pit removed)1 tomato, diced1 Serrano chili, finely minced (optional)¼ cup cilantro, finely chopped (optional)1 lime¼ red onion (optional)½ cup black beans (canned)¼ cup corn (thawed, if frozen)

Bake, boil, steam or microwave sweet potato. Meanwhile, in a mixing bowl, combine mango, tomato, pepper, cilantro, 1 tsp lime zest, lime juice to taste, red onion, black beans, and corn, stirring to combine. Add salt and pepper if desired. Taste, adjusting seasoning. Chill for at least 30 minutes in the fridge. Spoon cold salsa on top of warm potato and drizzle with additional hot sauce, if desired.

Per serving: 406 calories, 2.1g fat, 90.9g carbohydrates, 16g fiber, 42.3g sugars, 12.4g protein

Need more calories or bulk? Add more corn or beans, a side salad, or a side of cooked grains.

Prep: Make ahead.

Hummus & Olive Wraps | serves 1 (SF)(GF)2 whole-wheat or brown rice tortillas (or 4 corn tortillas)6 tbsp hummus (heaping 1/3 cup)3 cups spinach or spring mix (or other salad green)3 tbsp olives, sliced 1 tomato, sliced Smear hummus along inside of tortilla. Add greens, olives, tomatoes and roll up.

Per serving 409 calories, 13.9g fat, 52.1g carbohydrates, 14.6g fiber, 2.8g sugars, 15.4g protein

Need more calories or bulk? Add more olives or veg, a side salad, or a side of cooked grains.

Prep: Wraps may get soggy if made ahead. Store wrap, veg and hummus separately and assemble before eating.

Italian-Style Spaghetti Squash | serves 1 (SF)(GF)½ spaghetti squash (leftovers) (2 ½ cups squash)1 garlic clove, mincedpinch red pepper flakes8 oz diced tomatoes (or 3-4 diced fresh tomatoes)¼ cup olives (black, green, or mixed)2 tbsp golden raisins1-2 tbsp fresh basil 2 tbsp nutritional yeast or vegan parmesan 1 slice whole-wheat bread (or GF crackers)2 cups broccoli (steamed) Bring a large pot of water to a boil and cook pasta according to directions, drain, return to pot, cover to keep warm, and set aside. Next, line a large saucepan with a thin layer of vegetable broth and saute garlic over high heat until golden and fragrant, about 1-2 minutes. Add tomatoes with their juices and bring to a boil. Boil gently, uncovered, for 15 minutes or until slightly thickened, stirring occasionally. Add squash strands, tomato sauce, olives, raisins, and basil to cooked pasta in the pot. Season to taste with pepper. Garnish with vegan parmesan or nutritional yeast, and additional fresh basil if desired. You can eat steamed broccoli on the side or mix it in. Toast and crackers on the side or for scooping. Can also dip them in marinara sauce (warmed).

Per serving: 417 calories, 8.2g fat, 76.2g carbohydrates, 16.1g fiber, 21.2g sugars, 22.5g protein Need more calories or bulk? Add a side salad, another slice of toast, or mix in cooked pasta.

Prep: Make ahead.

7-day individual meal plan june 26 2013

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