Download - 30 Day Meal Plans
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Even if you have little time to cook, a buzzing social life, or a weakness for ice cream, this meal plan can help you
lose weight fast. With 1,500 balanced calories per day, it'll fill you up and fuel your active lifestyle. The best part?
All you need to do is follow the plan. And you don't have to count a single calorie to meet your weight loss goal,
because we've done the calorie counting for you.
Tip:If you find yourself getting hungry, hit the produce aisle. Think outside the celery stick: fresh veggies come in
all colors, flavors, and crunch levels. Better yet, they fill you up without packing on pounds.
DAY 1
Breakfast3 Scrambled Eggs
1 large grapefruit
Snack
25 almonds
LunchTurkey Wrap
1 apple
Snack1 piece of string cheese
Dinner
Spicy Chicken and Pasta
Side salad and 2 Tbsp olive oil/vinegar dressing
DAY 2
Breakfast2 Tbsp of peanut butter with 1 piece of toast
1 banana
Snack2 small boxes of raisins
LunchLeftover Spicy Chicken and Pasta
Snack0% fat Greek yogurt
Dinner
Miso Salmon
2 cups of broccoli
DAY 3
Breakfast
Lean Eggs and Ham
1 large grapefruit
Snack25 almonds
LunchBlack Bean and Cheese Burrito
1 apple
Snack
1 piece of string cheeseDinner
Veggie Burger and bun
Salad with 4 Tbsp olive oil/vinegar dressing
1 serving of sweet potato fries
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DAY 4
BreakfastBerry Wafflewich
0% fat Greek yogurt
Snack15 snap peas
2 Tbsp of hummus
LunchGobbleguac Sandwich
1 apple
Snack1 banana
1 piece of string cheese
Dinner
Steamed Snapper with Pesto
1 cup of brown rice
2 cups of broccoli
DAY 5
BreakfastLoaded Vegetable Omelet
1 banana
Snack
1 piece of string cheese
LunchTurkey Wrap
1 apple
Snack10 cherry tomatoes
2 Tbsp of hummus
DinnerQuick Lemon Chicken with Rice
2 cups of broccoli
Snack
1 Sugar-Free Fudgsicle
DAY 6
BreakfastLoaded Vegetable Omelet
1 banana
Snack15 baby carrots
2 Tbsp of hummus
LunchEat Out
Snack0% fat Greek yogurt
Dinner
Penne with Chicken Marengo
2 cups of broccoli
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DAY 7
Breakfast3 Scrambled Eggs
1 large grapefruit
Snack25 almonds
LunchLeftover Penne with Chicken Marengo
2 cups of broccoli
Snack1 piece of string cheese
0% fat Greek yogurt
DinnerThai Beef Lettuce Wraps
2 cups of snow peas
Snack
1 Skinny Cow ice cream sandwich
DAY 8
BreakfastLoaded Vegetable Omelet
1 banana
Snack1 piece of string cheese
0% fat Greek yogurt
LunchThe I-Am-Not-Eating-Salad Salad
1 apple
Snack10 cherry tomatoes
1 Luna Bar
Dinner
Tofu Stir-Fry
2 cups of broccoli
1 cup of brown rice
DAY 9
Breakfast
3 Scrambled Eggs
1 large grapefruit
Snack0% fat Greek yogurt
25 almonds
LunchLeftover Tofu Stir-Fry
1 cup of brown rice
Snack1 banana
1 piece of string cheese
Dinner
Quick Lemon Chicken with Rice
2 cups of broccoli
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DAY 10
BreakfastGiant Omelet Scramble
1 banana
Snack2 small boxes of raisins
LunchTurkey Wrap
1 apple
Snack1 Lrabar
Dinner
Grilled Cilantro-Lime Chicken
1 cup of brown rice
2 cups of broccoli
DAY 11
BreakfastLoaded Vegetable Omelet
1 large grapefruitSnack0% fat Greek yogurt
1 banana
LunchTurkey Wrap
1 apple
Snack15 baby carrots
2 Tbsp of hummus
Dinner
Steamed Snapper with Pesto
2 cups of broccoli
1 cup of brown rice
DAY 12
BreakfastLean Eggs and Ham
1 medium grapefruit
Snack1 piece of string cheese
25 almonds
LunchMediterranean Hummus Wrap
1 apple
Snack
Smart Balance Light Butter Popcorn, mini bagDinnerPenne with Chicken Marengo
2 cups of broccoli
Snack
30 baby carrots
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DAY 13
BreakfastDon't-Get-Fat French Toast
1 large grapefruit
Snack2 small boxes of raisins
1 piece of string cheese
LunchThe I-Am-Not-Eating-Salad Salad
1 apple
Snack15 baby carrots
2 Tbsp of hummus
Dinner
Miso Salmon
Salad with 2 Tbsp olive oil/vinegar dressing
DAY 14
BreakfastLoaded Vegetable Omelet
1 large grapefruit
SnackSmart Balance Light Butter Popcorn, mini bag
LunchMediterranean Hummus Wrap
1 apple
Snack0% fat Greek yogurt
DinnerWhole Wheat Pasta with Vegetables
2 cups of broccoli
Snack
1 Skinny Cow ice cream sandwich
DAY 15
BreakfastGiant Omelet Scramble
1 large grapefruit
Snack1 piece of string cheese
LunchLeftover Whole Wheat Pasta with Vegetables
1 apple
Snack25 almonds
Dinner
Tofu Stir-Fry
1 cup of brown rice
DAY 16
BreakfastBelly-Stuffing Peanut Butter Oatmeal
1 large grapefruit
Snack
1 piece of string cheese
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LunchLeftover Tofu Stir-Fry
1 cup of brown rice
Snack0% fat Greek yogurt
Dinner
Chicken Spinach Parm2 cups of broccoli
Salad with 2 Tbsp olive oil/vinegar dressing
DAY 17
BreakfastLean Eggs and Ham
1 large grapefruit
Snack0% fat Greek yogurt
1 banana
LunchGobbleguac Sandwich
Snack1 piece of string cheese
Dinner
Steamed Snapper with Pesto
1 cup of brown rice
2 cups of broccoli
DAY 18
BreakfastDon't-Get-Fat French Toast
Snack1 banana
2 small boxes of raisins
LunchThe I-Am-Not-Eating-Salad Salad
1 apple
Snack15 baby carrots
2 Tbsp of hummus
1 piece of string cheese
Dinner
Miso Salmon
Salad with 2 Tbsp olive oil/vinegar dressing
DAY 19
Breakfast
2 Tbsp of peanut butter with 1 piece of whole-grain toast1 large grapefruit
Snack25 almonds
LunchGobbleguac Sandwich
1 apple
Snack1 piece of string cheese
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Dinner
Eat Out
DAY 20
BreakfastLoaded Vegetable Omelet
1 bananaSnack1 Luna Bar
LunchBlack Bean and Cheese Burrito
1 apple
Snack
2 small boxes of raisins
Dinner
Grilled Cilantro-Lime Chicken
Salad with 2 Tbsp olive oil/vinegar dressing
Snack
1 sugar-free Fudgsicle
DAY 21
BreakfastLoaded Vegetable Omelet
1 banana
Snack1 Luna Bar
LunchBlack Bean and Cheese Burrito
1 apple
Snack
2 small boxes of raisins
DinnerWhole Wheat Pasta with Vegetables
Salad with 2 Tbsp olive oil/vinegar dressingSnack
1 Skinny Cow ice cream sandwich
DAY 22
BreakfastGiant Omelet Scramble
1 large grapefruit
Snack1 piece of string cheese
Lunch
Leftover Whole Wheat Pasta with Vegetables
1 apple
Snack25 almonds
Dinner
Miso Salmon
1 cup of brown rice
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DAY 23
BreakfastBerry Wafflewich
1 large grapefruit
Snack0% fat Greek yogurt
30 baby carrots
LunchGobbleguac Sandwich
1 apple
Snack1 piece of string cheese
DinnerTofu Stir-fry
2 cups of broccoli
1/2 cup of brown rice
Snack
1 Skinny Cow ice cream sandwich
DAY 24
BreakfastBelly-Stuffing Peanut Butter Oatmeal
1 large grapefruit
Snack0% fat Greek yogurt
LunchLeftover Tofu Stir-fry
2 cups of broccoli
Snack25 almonds
30 baby carrots
DinnerChicken Spinach Parm
1/2 cup of brown riceSnack
1 Skinny Cow ice cream sandwich
DAY 25
BreakfastGiant Omelet Scramble
0% fat Greek yogurt
Snack
1 Luna Bar
Lunch
Black Bean and Cheese Burrito
1 apple
DinnerVeggie Burger and bun
Salad with 2 Tbsp olive oil/vinegar dressing
1 serving of sweet potato fries
Snack
1 piece of string cheese
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DAY 26
Breakfast2 Tbsp of peanut butter with 1 piece of whole-grain toast
1 large grapefruit
Snack10 cherry tomatoes
2 Tbsp of hummus
LunchMediterranean Hummus Wrap
Snack0% fat Greek yogurt
25 almonds
Dinner
Eat Out
DAY 27
BreakfastDon't-Get-Fat French Toast
1 large grapefruit
Snack1 piece of string cheese
LunchEat Out
SnackSmart Balance Light Butter Popcorn, mini bag
DinnerSteamed Snapper with Pesto
2 cups of broccoli
Salad with 2 Tbsp olive oil/vinegar dressing
Snack
1 sugar-free Fudgsicle
Day 28
BreakfastLoaded Vegetable Omelet
1 banana
Snack1 Luna Bar
LunchBlack Bean and Cheese Burrito
1 apple
Snack
2 small boxes of raisins
Dinner
Whole Wheat Pasta with Vegetables
Salad with 2 Tbsp olive oil/vinegar dressing
Snack1 Skinny Cow ice cream sandwich
Day 29
BreakfastGiant Omelet Scramble
0% fat Greek yogurt
Snack25 almonds
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Lunchv The I-Am-Not-Eating-Salad Salad
1 apple
DinnerPenne with Chicken Marengo
2 cups of broccoli
Snack
2 pieces of string cheese
Recipes for 30-Day Menu Plan
Mediterranean Hummus Wrap
Ingredients
Serves:2
Prep: 10min |Cook: 0min |Total: 10min
1 9" round spinach pita wrap1/2_ _9~ round s
1/4 C roasted red pepper hummus1/8_C_roasted re
1/2 C zucchini strips, sliced lengthwise1/4_C_zucchini s
1 tbsp sliced, pitted Kalamata, black, or green olives1/2_tbsp_sliced,
1/4 C shredded carrots1/8_C_shredded
4 thin tomato slices4/2_ _thin tomato
1/2 C shredded reduced-fat mild cheddar1/4_C_shredded
1/2 C shredded lettuce1/4_C_shredded
Directions
1.
Spread hummus on the lower third of the wrap. Layer zucchini, olives, carrot, tomato, cheese, and lettuce in thecenter of the wrap. Roll the wrap from the bottom toward the center. Fold the sides in, then roll the entire sandwich
into a neat pocket. Cut wrap in half on an angle.
Nutritional Factsper serving
CALORIES 240.5 CAL
FAT 11.1 G
SATURATED FAT 4.1 G
CHOLESTEROL 20 MG
SODIUM 528.4 MG
CARBOHYDRATES 25.4 G
TOTAL SUGARS 2.3 G
DIETARY FIBER 3.8 GPROTEIN 13.4 G
Whole Wheat Pasta With Vegetables
Ingredients
Serves:4
Prep: 20min |Cook: 10min |Total: 30min
6 ounces whole wheat spaghetti6/4_ounces_w h
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2 tablespoons canola oil6/4_teaspoons_c
1 clove garlic, chopped1/4_ _clove garli
1 cup thinly sliced carrots (2 medium)48/4_teaspoons
1 cup thinly sliced onions (1 medium)48/4_teaspoons
1 cup frozen baby peas, rinsed and drained48/4_teaspoons
1 cup frozen artichoke hearts, thawed48/4_teaspoons
1/4 cup reduced-sodium vegetable broth48/16_teaspoon
1/2 cup slivered fresh basil48/8_teaspoons
1/4 cup grated parmesan or romano cheese48/16_teaspoon
freshly ground black pepper0/0_ _freshly gro
Directions
1.
Prepare the pasta al dente according to package directions for. Reserve 1/2 cup of the cooking water before draining.2.
Heat the oil in a deep, wide nonstick skillet over medium-high heat for 1 minute. Add the garlic, carrots, and onions.
Cook, stirring frequently, for 5 minutes or until the vegetables start to soften. Add the peas and artichokes. Cook,
stirring frequently, for 2 minutes, just until heated. Add the broth. Keep warm over low heat.
3.
Add the pasta and the basil to the skillet and toss to combine. Add some of the reserved pasta water to moisten if
necessary. Allow to sit for 1 minute so flavors will blend. Add the cheese and toss. Serve right away. Season with
pepper at the table.
Nutritional Factsper serving
CALORIES 302.3 CAL
FAT 9.4 G
SATURATED FAT 1.6 G
CHOLESTEROL 4.4 MG
SODIUM 134.6 MG
CARBOHYDRATES 46.7 G
TOTAL SUGARS 6.1 G
DIETARY FIBER 10.3 G
PROTEIN 11.8 G
Steamed Snapper With Pesto
Ingredients
Serves:4
Prep: 13min |Cook: 12min |Total: 25min
6 cups baby spinach288/4_teaspoons
1 red bell pepper, thinly sliced1/4_ _red bell pe
4 snapper fillets (6 ounces each)4/4_ _snapper f ill
1/2 teaspoon salt1/8_teaspoons_
1/4 teaspoon freshly ground black pepper1/16_teaspoons
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4 tablespoons pesto12/4_teaspoons
Directions
1.
Preheat the oven to 450F. Coat one side of four 12" x 20" sheets of foil with cooking spray.
2.
Top half of each foil sheet with 1 1/2 cups of the spinach, 1/4 of the pepper, and 1 snapper fillet. Sprinkle with the
salt and black pepper. Fold the other half of each foil sheet over the filling and crimp the edges to make a tight seal.3.
Arrange the packets on a large baking sheet. Bake for 10 to 12 minutes or until the packets are puffed. Transfer each
packet to a serving plate. Carefully slit the top of each to allow the steam to escape. After a minute, peel back the
foil to reveal the fish. Check to make sure the fish flakes easily when tested with a fork. Top each serving with 1
tablespoon of the pesto before serving.
Nutritional Factsper serving
CALORIES 264.7 CAL
FAT 9.5 G
SATURATED FAT 1.6 G
CHOLESTEROL 64.4 MG
SODIUM 581.5 MG
CARBOHYDRATES 6.7 G
TOTAL SUGARS 1.4 G
DIETARY FIBER 2.9 G
PROTEIN 37.4 G
Belly- Stuffing Peanut Butter Oatmeal
Ingredients
Serves:6
Prep: 10min |Cook: 20min |Total: 30min
2 C old fashioned oats
2/6_C_old fashio
2 tsp cinnamon2/6_tsp_cinnamo
2 eggs2/6_ _eggs_376
2 C vanilla soy milk2/6_C_vanilla so
1 C water1/6_C_w ater_79
4 tbsp natural peanut butter4/6_tbsp_natural
2 tbsp agave syrup2/6_tbsp_agave
Directions
1.
Whip it up Preheat oven to 375 degrees F. Coat an 8 x 8-inch baking dish with cooking spray. In a large bowl,combine 2 cups of old fashioned oats and 2 teaspoons of cinnamon. In a medium bowl, beat 2 eggs and add 2 cups
of vanilla soy milk, a cup of water, and 4 tablespoons of natural peanut butter. Add to the oats, pour mixture into
dish, and bake for 20 minutes. Drizzle with 2 tablespoons agave syrup.
Nutritional Factsper serving
CALORIES 243.6 CAL
FAT 9.3 G
SATURATED FAT 1.3 G
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CHOLESTEROL 70.5 MG
SODIUM 104.3 MG
CARBOHYDRATES 29.8 G
TOTAL SUGARS 9.2 G
DIETARY FIBER 3.9 G
PROTEIN 10.4 G
Loaded Vegetable Omelet
Ingredients
Serves:1
Prep: 5min |Cook: 7min |Total: 12min
3 eggs, well beaten3/1_ _eggs, w ell
2 tablespoons chopped green bell pepper2/1_ tablespoons
2 tablespoons chopped tomato, seeded2/1_ tablespoons
2 tablespoons presliced fresh mushrooms 2/1_ tablespoons
salt and black pepper to taste0/0_ _salt and bl
Directions
1.
Heat a large skillet coated with olive oil cooking spray over medium heat.
2.
Add the eggs, allowing them to cover the bottom of the pan.
3.
Cook for 3 minutes, or until the bottom begins to set.
4.
When nearly cooked, top one half of the omelet with the bell peppers, tomato, mushrooms, zucchini, salt, and black
pepper.
5.Carefully fold the remaining half over the filling and cook for 2 minutes, or until cooked through.
Nutritional Factsper serving
CALORIES 224.5 CAL
FAT 15 G
SATURATED FAT 4.7 G
CHOLESTEROL 634.5 MG
SODIUM 502.9 MG
CARBOHYDRATES 3.3 G
TOTAL SUGARS 2.3 G
DIETARY FIBER 0.7 G
PROTEIN 19.5 G
Turkey Wrap
Ingredients
Serves:1
Prep: 2min |Cook: 0min |Total: 2min
1 whole wheat flour tortilla1/1_ _whole w h
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Serves:4
Prep: 10min |Cook: 20min |Total: 30min
8 ounces penne8/4_ounces_pen
1/2 cup dry-packed sun-dried tomatoes48/8_teaspoons
1/2 pound boneless, skinless chicken breasts, cut into 1/2" cubes 16/8_ounce_bon
1 tablespoon all-purpose flour3/4_teaspoons_a
1/2 teaspoon dried thyme1/8_teaspoons_d
1/4 teaspoon ground black pepper1/16_teaspoons
1 tablespoon olive oil3/4_teaspoons_o
3 cups sliced mushrooms144/4_teaspoon
1/2 cup chicken broth48/8_teaspoons
1 can (15 ounces) crushed tomatoes in puree1/4_can_(15 oun
1/2 cup orange juice48/8_teaspoons
1 teaspoon grated orange zest1/4_teaspoons_g
1 teaspoon brown sugar1/4_teaspoons_b
1/8 teaspoon salt1/32_teaspoons
Directions
1.
Bring a large pot of water to a boil. Cook the pasta according to package directions until al dente. Drain in a
colander and transfer to a warmed serving bowl.
2.
Meanwhile, in a small bowl, cover the sun-dried tomatoes with boiling water and soak for 5 minutes. When
softened, drain and chop coarsely. Set aside.3.
Toss the chicken with the flour, thyme, and pepper. In a large, heavy skillet, heat the oil over high heat until hot but
not smoking. Add the chicken and cook, stirring occasionally, for 2 to 3 minutes, or until golden brown. Add the
mushrooms and 2 tablespoons of the broth. Cook, stirring occasionally, for 2 to 3 minutes, or until the mushrooms
are barely softened and have begun to release their juices.
4.
Add the crushed tomatoes (with puree), orange juice, orange zest, sugar, salt, the sun-dried tomatoes, and the
remaining broth. Bring to a boil, scraping the bottom of the pan with a wooden spoon to release the browned bits.
Reduce the heat to medium-low and simmer for 8 minutes, or until the sauce is thickened and the flavors are
blended.
5.
Pour the mixture over the pasta and toss to coat well.
Nutritional Factsper servingCALORIES 389.9 CAL
FAT 5.8 G
SATURATED FAT 1 G
CHOLESTEROL 32.9 MG
SODIUM 513.8 MG
CARBOHYDRATES 61.6 G
TOTAL SUGARS 9.5 G
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DIETARY FIBER 5.4 G
PROTEIN 25.7 G
Don't- Get- Fat French Toast
Ingredients
Serves:
4
Prep: 10min |Cook: 32min |Total: 42min
1 large egg plus 1 large egg white1/4_ _large egg p
3/4 C canned fat-free evaporated milk3/16_C_canned f
1 tsp vanilla extract1/4_tsp_vanilla e
8 slices Pepperidge Farm Raisin Cinnamon Swirl bread8/4_ _slices Pep
1 tsp confectioners' sugar1/4_tsp_confecti
Directions
1.
In a wide dish, beat the egg and egg white with a fork until smooth. Stir in milk and vanilla.
2.Set a griddle or large skillet over medium-high heat until hot (about 2 minutes). Remove pan from heat and coat
with cooking spray; turn heat to medium and return pan to burner.
3.
Dip the bread into the egg mixture to saturate. Lift out, letting excess drip off before placing on griddle. Cook until
browned and cooked through (1 to 2 minutes per side). Transfer to plates. Dust with sifted confectioner's sugar.
Nutritional Factsper serving
CALORIES 224.6 CAL
FAT 4.3 G
SATURATED FAT 0.5 G
CHOLESTEROL 54.8 MG
SODIUM 296.3 MG
CARBOHYDRATES 34.3 G
TOTAL SUGARS 18.3 G
DIETARY FIBER 2 G
PROTEIN 12.1 G
Chicken Spinach Parm
Ingredients
Serves:1
Prep: 5min |Cook: 6min |Total: 10min
1 tbsp olive oil1/1_tbsp_olive oil
1 boneless, skinless chicken breast 1/1_ _boneless,
1 tbsp italian seasoned bread crumbs1/1_tbsp_italian
1 tsp grated parmesan1/1_tsp_grated p
1/4 cup marinara48/4_teaspoons
1 small clove garlic, crushed1/1_ _small clove
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3 handfuls baby spinach leaves3/1_ _handfuls b
Salt and pepper to taste0/0_ _Salt and p
Directions1.
Heat the oil in a nonstick skillet over medium heat. As the oil is heating, pound the chicken to 1/4 inch thickness,
then sprinkle with bread crumbs, cheese, salt, and pepper, pressing so the crumbs stick. Place in the pan with thegarlic and saute for 2 to 3 minutes per side. Top with hot marinara. Add the spinach, turning frequently with tongs
until it wilts (about 6 minutes).
Nutritional Factsper serving
CALORIES 366 CAL
FAT 17.4 G
SATURATED FAT 2.9 G
CHOLESTEROL 70 MG
SODIUM 806.3 MG
CARBOHYDRATES 21 G
TOTAL SUGARS 6 G
DIETARY FIBER 4.1 GPROTEIN 32.1 G
Spicy Chicken And Pasta
Ingredients
Serves:2
Prep: 5min |Cook: 30min |Total: 35min
4 1/2 oz angel hair pasta, uncooked9/4_oz_angel hai
1 tbsp olive oil1/2_tbsp_olive oil
1/4 C finely chopped onion1/8_C_finely cho
1/2 tsp flour 1/4_tsp_flour_38
1 tbsp water1/2_tbsp_water
1/2 lb chicken breast tenders1/4_lb_chicken b
2 tsp chili powder2/2_tsp_chili po
1/2 C spaghetti sauce1/4_C_spaghetti
Directions
1.
Cook the pasta according to the package directions; drain. Heat the olive oil in a nonstick skillet. Brown the onion
over medium high heat for about 1 minute. Mix the flour and the water. Add the chicken, chili powder, sauce, and
flour mixture to the skillet. Simmer, uncovered, for 10 minutes. Serve over the pasta.
Nutritional Factsper serving
CALORIES 464.3 CAL
FAT 10.3 G
SATURATED FAT 1.3 G
CHOLESTEROL 66.7 MG
SODIUM 375.7 MG
CARBOHYDRATES 56.7 G
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TOTAL SUGARS 8.8 G
DIETARY FIBER 2.6 G
PROTEIN 35.4 G
Miso Salmon
Ingredients
Serves:4
Prep: 5min |Cook: 8min |Total: 13min
3 tbsp white miso3/4_tbsp_white
1 tbsp mirin1/4_tbsp_mirin_1
8 tsp low-sodium soy sauce8/4_tsp_low -sod
1 tsp peanut or canola oil1/4_tsp_peanut
4 6 oz salmon fillets, about 1 1/4 inches thick4/4_ _6 oz salmo
1 tsp toasted sesame seeds1/4_tsp_toasted
1 scallion, green part only, thinly sliced1/4_ _scallion, gr
Directions1.
Preheat oven to 400 degrees F.
2.
Whisk miso, mirin, and soy sauce in a small bowl until well blended.
3.
Add oil to a large nonstick, ovenproof skillet over medium-high heat. Add salmon, skin side up, and cook until
lightly browned, 2 to 3 minutes.
4.
Flip fish over and place skillet in oven; roast until salmon reaches desired degree of doneness, 6 to 8 minutes.
5.
Brush salmon with miso mixture; sprinkle with sesame seeds and scallion and serve.Recipe Notes
Dashi It's pretty much the chicken bouillon of Japan. Made from dried fish flakes and seaweed, dashi is what gives
miso soup its signature subtle fish flavor and light amber color. Dashi comes in three forms, all of which can be used
to whip up instant miso: powdered, liquid concentrate, and stuffed in a handy packet like the one used in the recipe
above.
Nutritional Factsper serving
CALORIES 365 CAL
FAT 16.1 G
SATURATED FAT 2.4 G
CHOLESTEROL 120.8 MG
SODIUM 931.5 MG
CARBOHYDRATES 5.7 GTOTAL SUGARS 2 G
DIETARY FIBER 0.8 G
PROTEIN 45.5 G
Lean Eggs And Ham
Ingredients
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Serves:1
Prep: 3min |Cook: 2min |Total: 5min
2 eggs2/1_ _eggs_376
1 slice canadian bacon, diced1/1_slice_canadi
1 slice tomato, chopped 1/1_slice_tomato,
Directions
1.
Stir 2 eggs with a fork until white and yolk are well blended. Add the remaining ingredients. Nuke for 2 minutes and
30 seconds or until the eggs are firmly set.
Nutritional Factsper serving
CALORIES 216.4 CAL
FAT 12.8 G
SATURATED FAT 4.1 G
CHOLESTEROL 450.4 MG
SODIUM 710.4 MG
CARBOHYDRATES 2.9 GTOTAL SUGARS 2.3 G
DIETARY FIBER 0.3 G
PROTEIN 22.3 G
Giant Omelet Scramble
Ingredients
Serves:1
Prep: 2min |Cook: 7min |Total: 9min
1 egg1/1_ _egg_288_8
5 egg whites
5/1_ _egg w hites
3 tablespoons instant potato flakes9/1_teaspoons_i
3 tablespoons water9/1_teaspoons_
1 tablespoon finely chopped onion3/1_teaspoons_f
pinch of ground black pepper0/0_ _pinch of gr
1/2 small tomato, seeded, chopped, and drained of excess juice1/2_ _small tomat
1 heaping tablespoon low-fat feta cheese crumbles1/1_ _heaping ta
Directions
1.
In a bowl, whisk together the egg, egg whites, potato flakes, and water.2.
Coat a skillet with cooking spray and heat over medium heat. Add the onion and pepper. Cook for 1 minute. Reduce
the heat to medium-low.
3.
Add the tomato to the egg mixture. Pour into the skillet. Lightly stir until the egg mixture begins to set.
4.
Cook without stirring for 2 minutes, or until the eggs start to look firm. Using a spatula, flip the omelet.
5.
Add the cheese and fold the omelet in half. Cook for 30 seconds. Flip and cook for 30 seconds longer.
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Serving Suggestions
Pair the omelet with a slice of whole grain toast lightly coated with a little fat-free pump-spray butter. If you're
looking to increase stamina or replenish glycogen stores, the toast will help boost the carbs slightly.
Nutritional Factsper serving
CALORIES 220.6 CAL
FAT 6.3 G
SATURATED FAT 2.2 G
CHOLESTEROL 214.7 MG
SODIUM 479.6 MG
CARBOHYDRATES 12.2 G
TOTAL SUGARS 3.9 G
DIETARY FIBER 1.5 G
PROTEIN 27.7 G
The I- Am- Not- Eating- Salad Salad
Ingredients
Serves:1
Prep: 7min |Cook: 0min |Total: 7min
2 ounces grilled chicken2/1_ounces_grill
1 cup romaine lettuce48/1_teaspoons
1 tomato, chopped1/1_ _tomato, ch
1 small green bell pepper, chopped1/1_ _small gree
1 medium carrot, chopped1/1_ _medium ca
3 tablespoons italian 94% fat-free italian dressing9/1_teaspoons_it
1 tablespoon grated Parmesan cheese3/1_teaspoons_g
1 tablespoon ground flaxseed3/1_teaspoons_g
Directions
1.
Chop the chicken into small pieces. Mix all the ingredients together, and store in the fridge. Eat on multigrain bread
or by itself.
Nutritional Factsper serving
CALORIES 232.6 CAL
FAT 7 G
SATURATED FAT 1.4 G
CHOLESTEROL 48.3 MG
SODIUM 1104.5 MG
CARBOHYDRATES 23.9 G
TOTAL SUGARS 13.6 G
DIETARY FIBER 8.4 G
PROTEIN 21.4 G
Berry Wafflewich
Ingredients
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Serves:1
Prep: 5min |Cook: 2min |Total: 7min
1 whole wheat toaster waffle1/1_ _w hole w h
1/2 tbsp peanut butter1/2_tbsp_peanut
1/4 C slightly crushed blueberries, blackberries, or raspberries 1/4_C_slightly cr
Directions
1.
Prepare the waffle according to the package directions. Spread the peanut butter on the waffle. Cup the waffle in
your hand, add the berries, then squeeze lightly. Think of it as a berry breakfast taco.
Nutritional Factsper serving
CALORIES 170.6 CAL
FAT 8.6 G
SATURATED FAT 1.7 G
CHOLESTEROL 37.2 MG
SODIUM 162.1 MG
CARBOHYDRATES 18.5 G
TOTAL SUGARS 4.3 G
DIETARY FIBER 3.5 G
PROTEIN 5.7 G
Sweet Potato Fries
Ingredients
Serves:6
Prep: 10min |Cook: 30min |Total: 40min
4 sweet potatoes, peeled and cut into 1/4"-thick sticks4/6_ _sw eet pot
1 tablespoon extra-virgin olive oil3/6_teaspoons_
2 teaspoons jerk seasoning2/6_teaspoons_j
1/2 teaspoon salt1/12_teaspoons
Directions1.
Preheat the oven to 400F. Coat 2 baking sheets with cooking spray.
2.
Place the sweet potatoes on the prepared baking sheet. Drizzle with the oil and sprinkle with the jerk seasoning and
salt.
3.
Bake for 30 minutes, turning once, or until golden and tender. Serve immediately.
Nutritional Factsper servingCALORIES 114.1 CAL
FAT 2.3 G
SATURATED FAT 0.3 G
CHOLESTEROL 0 MG
SODIUM 225 MG
CARBOHYDRATES 21.4 G
TOTAL SUGARS 4.7 G
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DIETARY FIBER 2.7 G
PROTEIN 1.3 G
Thai Beef Lettuce Wraps
Ingredients
Serves:2
Prep: 10min |Cook: 10min |Total: 25min
12 oz flank, skirt, or sirloin steak12/2_oz_flank, s
1 tbsp chili sauce (we like sriracha)1/2_tbsp_chili sa
1 jalapeno pepper, thinly sliced1/2_ _jalapeno p
2 tbsp fish sauce2/2_tbsp_fish sa
1/2 red onion, thinly sliced1/4_ _red onion,
Salt and pepper to taste0/0_ _Salt and p
2 limes, cut into wedges2/2_ _limes, cut i
1/2 cup chopped fresh cilantro48/4_teaspoons
1 carrot, peeled and grated1/2_ _carrot, pee
1 head Bibb lettuce, washed and dried, leaves separated1/2_ _head Bibb l
Directions
1.
Heat the grill or grill pan over high heat for at least 5 minutes. Season the steak with salt and pepper and toss it on.
Cook for about 4 minutes on each side, until it's firm but yielding to the touch. Let it rest for 5 minutes.
2.
Combine the chili sauce, fish sauce, and juice of one lime in a small saucepan over low heat.
3.Slice the steak thinly (if it's skirt or flank steak, be sure to cut against the grain) and drizzle half of the warm sauce
over it. Set out the jalapeno and onion slices, cilantro, carrot, lettuce, and remaining lime wedges and sauce. Use the
leaves like
4.
tortillas to wrap up the steak slices with the other ingredients. (Save some lime and sauce to use on your wrap as you
eat.)
Nutritional Factsper serving
CALORIES 290.2 CAL
FAT 8.3 G
SATURATED FAT 3 G
CHOLESTEROL 79.9 MG
SODIUM 1517.7 MGCARBOHYDRATES 14.2 G
TOTAL SUGARS 5.4 G
DIETARY FIBER 3.6 G
PROTEIN 40.4 G
Black Bean And Cheese Burrito
Ingredients
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Serves:1
Prep: 5min |Cook: 0min |Total: 5min
BURRITO:0/0_ _BURRITO:
1 8-inch flour tortilla1/1_ _8-inch flou
1/2 C black beans 1/2_C_black bea
1 oz low fat cheddar1/1_oz_low fat c
3 tbsp diced tomato3/1_tbsp_diced t
1 tbsp chopped cilantro1/1_tbsp_chopp
1 tbsp salsa1/1_tbsp_salsa_
Directions
1.
Roll beans, cheese, tomato, cilantro and salsa in tortilla.
Nutritional Factsper serving
CALORIES 306.5 CAL
FAT 6.5 G
SATURATED FAT 2.4 G
CHOLESTEROL 6 MG
SODIUM 689.6 MG
CARBOHYDRATES 44.5 G
TOTAL SUGARS 2.8 G
DIETARY FIBER 8.1 G
PROTEIN 18.2 G
Grilled Cilantro- Lime Chicken
Ingredients
Serves:4
Prep: 10min |Cook: 10min |Total: 4hr 20min
1/2 cup fresh lime juice48/8_teaspoons
1/4 cup chopped fresh cilantro48/16_teaspoons
2 tablespoons olive oil6/4_teaspoons_
4 bone-in chicken breast halves (8 ounces each), skinned4/4_ _bone-in chi
salt0/0_ _salt_73_73
ground black pepper0/0_ _ground bla
lime wedges, for serving0/0_ _lime w edg
Directions1.
In a shallow baking dish, mix the lime juice, cilantro, and oil. Season the chicken to taste with salt and pepper. Add
the chicken to the lime mixture and turn to coat. Cover and marinate in the refrigerator, turning once or twice, for
about 4 hours.
2.
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Heat a barbecue grill to medium-hot, or preheat the broiler and coat a broiler-pan rack with cooking spray. Grill or
broil the chicken, turning once, 10 to 12 minutes, or until a thermometer inserted in the thickest part registers 170 F
and the juices run clear. Serve with the lime wedges.
Nutritional Factsper serving
CALORIES 197.5 CAL
FAT 8.2 G
SATURATED FAT 1.3 G
CHOLESTEROL 68.4 MG
SODIUM 116.7 MG
CARBOHYDRATES 2.7 G
TOTAL SUGARS 0.5 G
DIETARY FIBER 0.2 G
PROTEIN 27.4 G
Quick Lemon Chicken with Rice
Ingredients
Serves:4
Prep: 10min |Cook: 15min |Total: 30min
1 tablespoon olive oil3/4_teaspoons_o
1 pound boneless, skinless chicken breasts, cut into strips16/4_ounce_bon
2 cloves garlic, minced2/4_ _cloves garl
112 cup onion, chopped5376/4_teaspoo
1 carrot, grated1/4_ _carrot, gra
1 zest of lemon, grated1/4_ _zest of le
1 can (14 1/2 ounces) chicken broth1/4_can_(14 1/2
1 tablespoon parsley3/4_teaspoons_
2 tablespoons sliced black olives6/4_teaspoons_
2 cups quick-cooking white rice96/4_teaspoons
Directions1.
Warm the oil in a large skillet over medium-high heat. When hot, add the chicken and cook for 5 to 10 minutes, or
until no longer pink and the juices run clear. During the last few minutes of cooking, add the garlic and onion.
2.
When the chicken is done, stir in the carrot, lemon zest, broth, parsley, olives, and rice. Bring to a boil, then remove
from the heat, cover, and let stand for 5 minutes. Fluff with a fork before serving.
Nutritional Factsper serving
CALORIES 375.8 CAL
FAT 5.8 G
SATURATED FAT 0.9 G
CHOLESTEROL 65.8 MG
SODIUM 592.8 MG
CARBOHYDRATES 45.9 G
TOTAL SUGARS 1.8 G
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DIETARY FIBER 2.4 G
PROTEIN 31.3 G
Tofu Stir- Fry
Ingredients
Serves:
6
Prep: 10min |Cook: 10min |Total: 20min
2 tablespoons vegetable oil6/6_teaspoons_v
1 red bell pepper, cut into 1/8" strips1/6_ _red bell pe
1/4 pound mushrooms, sliced16/24_ounce_mu
2 blocks (12 ounces each) 5-spice flavored firm tofu, drained and cubed2/6_blocks_(12 o
1/4 bunch scallions, thinly sliced1/24_bunch_scal
1 teaspoon curry powder1/6_teaspoons_c
salt
0/0_ _salt_73_73
ground black pepper0/0_ _ground bla
1 tomato, finely chopped1/6_ _tomato, fin
1 tablespoon parsley, finely chopped3/6_teaspoons_
Directions1.
In a large saucepan, heat the oil over medium heat. Add the pepper and mushrooms, and cook for about 4 minutes,
or until tender, stirring occasionally. Increase the heat to high and cook for 2 minutes, stirring until any liquid in the
pan evaporates. Add the tofu, scallions, curry powder, and salt and pepper to taste. Reduce the heat to low, and cook
for about 4 minutes, or until heated through. Stir in the tomato and parsley.
Nutritional Factsper serving
CALORIES 137.7 CALFAT 9.5 G
SATURATED FAT 1.8 G
CHOLESTEROL 0 MG
SODIUM 41.6 MG
CARBOHYDRATES 5.5 G
TOTAL SUGARS 2.1 G
DIETARY FIBER 2 G
PROTEIN 10.4 G
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Here's a menu for the first week of ourLose 20 Pounds Fast Diet.For the rest of the program, consume 1,200
calories a day plus calorie-free beverages as desired and take a multivitamin and a 400-milligram calcium
supplement daily.
Follow this meal plan in conjunction with our workout regimen,Lose 20 Pounds Fast!
Day 1:
Breakfast-free milk
Lunch
mustard, lettuce
-skim mozzarella string cheese
Dinner
d plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden
-free pudding cup
Day 2:
Breakfastfat-free milk
Lunch
Dinnerchicken: Brush 4 ounces boneless, skinless breast with barbecue sauce and grill
Day 3:Breakfast
k 1/2 cup quick-cooking oats with 3/4 cup fat-free milk; 1/2 apple, chopped; 1
teaspoon honey; and a pinch of cinnamon
Lunch
slivered almonds, 1 tablespoon light mayonnaise, and 1 tablespoon fat-free sour cream. Serve over lettuce.
Dinner
-free sour cream
1 low-fat frozen fudge bar
Day 4:
Breakfast-fat cheese, any
type. Microwave 30 seconds on High.
almonds
Lunch
slices, lettuce
http://www.goodhousekeeping.com/health/fitness/lose-20-poundshttp://www.goodhousekeeping.com/health/fitness/lose-20-poundshttp://www.goodhousekeeping.com/health/fitness/lose-20-poundshttp://www.goodhousekeeping.com/health/fitness/lose-weight-workout-oct04http://www.goodhousekeeping.com/health/fitness/lose-weight-workout-oct04http://www.goodhousekeeping.com/health/fitness/lose-weight-workout-oct04http://www.goodhousekeeping.com/health/fitness/lose-weight-workout-oct04http://www.goodhousekeeping.com/health/fitness/lose-20-pounds -
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Dinner
: Toss 1 1/4 cups coleslaw mix and 2 sliced green onions with 2 tablespoonsfat-free dressing
No more than 30 calories per 2 tablespoons of dressing
Day 5:
Breakfastcup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, 8 ounces fat-free milk
Lunch-free refried beans over 1 small whole wheat tortilla. Sprinkle on 1 ounce shredded
reduced-fat cheese. Top with salsa and another tortilla; microwave 45 seconds on High.
-fat cottage cheese topped with 1/2 cup mandarin orange sections
Dinner
to 3 cups salad greens with 2 tablespoonsfat-free dressing-free frozen yogurt topped with 1 cup berries
No more than 30 calories per 2 tablespoons of dressing
Day 6:
Breakfasteanut butter and topped with 1/2 sliced banana
-free milk
Lunch-packed light tuna, 1 tablespoon light mayonnaise, mustard,
and cucumber and onion slices
ounces light yogurt mixed with 1/2 banana
Dinner
salsa; and 1/4 cup canned kidney beans. Heat through.
pple
Day 7:
Breakfast-fat cheese, sliced; 1 tomato slice; 1/2 cup steamed
spinach, drained; and 1 poached egg
Lunchbean salad: Toss 1/2 cup canned black beans, 1/2 cup mandarin orange sections, and chopped red bell
peppers, red onion, and scallions with 1 teaspoon vinegar. Serve over salad greens.
Dinnerlled flank steak
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Mayo Clinic Sample Menu
Day 1 Day 2 Day 3Breakfast Oatmeal
1 cup nonfat, skim milk1 slice whole wheat bread1 1/4 cups sliced freshstrawberries
Breakfast 2 pancakes, from mix (4
diameter)1 1/2 tbsp. maple syrup1 tsp margarine1 cup nonfat, skim milk3/4 cup fresh blueberries1 cup honeydew melon
Breakfast Poached Egg with toast and
orange juice2 slices whole wheat bread1 tsp margarine1 cup orange juice, calcium-fortified
Lunch Southwestern Salad1/2 whole-wheat, approximately6 (2 oz.) pita bread1 cup nonfat, skim milk
Lunch Dilled Pasta Salad with SpringVegetables1 small apple1 cup nonfat, skim milk
Lunch Tuna Salad Pita1 bell pepper1 small apple
Dinner Spaghetti with Marinara Sauce1 slice whole wheat bread5 baby carrots1 cup nonfat, skim milk1 cup cantaloupe
Dinner Rosemary Lemon Chicken withSweet Green Beans and BrownRice with Green Onions1 cup nonfat, skim milk6 tomato slices1 tsp. balsamic vinegar1 cup cantaloupe
Dinner Tomato-Basil Pita Pizza withsalad and cantaloupe2 cups lettuce, romaine orlettuce of choice1 cup chopped or slicedcucumber2 Tbsp. dressing, Italian low fat1 cup cantaloupe1 cup nonfat, skim milk
Snack7 whole almonds
1 cup red or green grapes
Snack1 small pear
3/4 cup fresh blueberries
SnackVegetable juice
1 medium banana1/2 cup canned vegetable juice6 Whole Wheat crackers