August Meal Plan Full

Meal Plan to Boost Protein

Helping you to get healthy in 2014!

HealthwaysFIT.com

FIT

http://www.healthwaysfit.com

2HealthwaysFIT.com +

Meal Plan to Boost ProteinFIT

Congratulations on becoming a member of Healthways FIT! Here’s your free meal plan.

Healthways FIT is your online community for healthand wellness. Informing, connecting and motivating you to become active is the Healthways FIT mission.

We aren’t a fitness program or diet. We’re somuch more. At Healthways FIT, we understand

comprehensive well-being is more than being theideal weight or benching this-many pounds — it’s about

living a functional and fulfilling life.

Recipes and meal plans are among the many perks you will receive as amember of Healthways FIT. Some people also are eligible for a free gymmembership and personalized health coaching through SilverSneakers. You’ll see a lot more progress if you combine nutrition with exercise, so check today to see if you’re eligible for this benefit!

As a thank you gift for joining, please enjoy thishealthy meal plan to guide you on the path towellness.


http://www.facebook.com/healthwaysfit

http://twitter.com/healthwaysfit

http://www.pinterest.com/healthwaysfit

http://www.healthwaysfit.com/Feeds/articles

http://plus.google.com/+healthwaysfit

https://www.healthwaysfit.com/eligibility?utm_source=download&utm_medium=ebook&utm_campaign=july-mp



Your 7-day meal planYour meal plan includes 7 breakfasts, 7 lunches and 7 dinners for a total of 21 recipes.

DAY 1 MondayBreakfast Cornmeal “Bacon” Pancakes

Lunch Grilled Mushroom Sandwich

Dinner Homemade Falafel

DAY 2 TuesdayBreakfast Tiramisu French Toast

Lunch Penne Salad

Dinner Summer Chicken and Vegetable Soup

DAY 3 WednesdayBreakfast Strawberry-Rhubarb Yogurt

Lunch Turkey Salad

Dinner Steamed Salmon with Lemon Scented Zucchini









DAY 4 ThursdayBreakfast Iced Mocha Protein Smoothie

Lunch Instant Beet Risotto

Dinner Ginger-Apricot Chicken Breasts

DAY 5 FridayBreakfast Ham, Red Pepper & Potato Frittata

Lunch Grilled Fennel with Chipotle Sauce

Dinner Citrus Scallops with Israel Couscous

DAY 6 SaturdayBreakfast Chocolate Peanut Butter Oatmeal

Lunch Pepper Pesto Stack

Dinner Grilled Tilapia with Fennel Rosemary Sauce

DAY 7 SundayBreakfast Greek Zucchini and Tomato Omelet

Lunch Sweet Potato and Black Bean Burgers with Lime Mayonnaise

Dinner Grilled Bourbon Pork Tenderloin









Day 1: BreakfastCornmeal “Bacon” Pancakes

Ingredients• 1-1/2 cups all-purpose flour• 1/4 cup cornmeal• 3 Tbsp. sugar• 2 tsp. baking powder• 1 cup soy or almond milk• 1/2 cup egg substitute• 1 Tbsp. vegetable oil• 1 tsp. vanilla extract• 4 strips vegetarian bacon slices, cooked and crumbled

Instructions1. In a large bowl, whisk together

first 4 ingredients. In another bowl, whisk together milk, eggs, oil and vanilla. Fold wet ingredients and bacon into flour mixture, just until incorporated.

2. Heat griddle or skillet over medium-high heat; spray with cooking spray and spoon 1/3 cup batter onto griddle. Cook until bubbles start to form on surface of pancakes, 2 to 3 minutes. Gently flip and continue cooking until cooked through, about 2 more minutes.

3. Cooked pancakes may be kept warm in a low oven (about 200 degrees F) until all batter is prepared.

Nutrition Facts

• Servings: 4• Serving size: 2 pancakes• Calories: 363• Calories from fat: 78• Total fat: 9 g• Saturated fat: 1 g• Cholesterol: 1 mg• Sodium: 53 mg• Potassium: 230 mg• Total carbohydrate: 57 g• Dietary fiber: 3 g• Sugars: 13 g• Protein: 13 g









Day 1: LunchGrilled Mushroom Sandwich

Ingredients• 1/4 pound fresh mushrooms• 2 slices whole wheat bread• 1/2 tsp. olive oil• 1/2 tsp. lemon juice• 1/2 Tbsp. fresh coriander leaves, finely chopped• 1/2 tsp. black pepper• 1/2 Tbsp. grated mozzarella cheese

Instructions1. Wash the mushrooms, remove the stalks and chop them finely. Heat olive

oil in a non-stick skillet over medium-high heat. Put chopped mushrooms and stir-fry for 5-10 minutes or until mushrooms are slightly tender. Season with black pepper and mix thoroughly. Mix lemon juice and chopped coriander leaves. Set aside and cool.

2. Put cooked mushrooms on a slice of bread, spread grated cheese on top and cover with another slice of bread. Grill the sandwich in a pre-heated griller for 5-10 minutes or until both sides turn brown.

3. Serve hot with tomato ketchup. Nutrition Facts• Servings: 2• Serving size: 1 sandwich• Calories per serving: 168• Total fat: 5.0 g• Sodium: 197 mg









Day 1: DinnerHomemade Falafel

Ingredients• 4 cups cooked chickpeas, mashed• 1/2 cup olive oil• 5 cloves of garlic• 1-inch gingerroot, minced• 1 tsp. rosemary• 1 tsp. chives• 1 1/2 tsp. thyme• 3 pieces of brown bread• 1/2 tsp. turmeric• 1/4 tsp. red chili powder• 1/2 tsp. cumin• Salt to taste

Instructions1. Finely chop the ginger and

garlic and place in small bowl. Add in the fresh thyme, rosemary, chives, salt, turmeric, chili powder and cumin to the bowl and mix well. In a grinder pulse 2 slices of bread until they’re crumbs. Mix the bread crumbs, mashed chickpeas and garlic mixtures together.

2. Pulse the final slice of bread, empty the crumbs onto a plate and set aside. Now take a Tbsp. full of the falafel mixture in the palm of your hand and roll it into a ball, flatten the ball, and coat all sides in the breadcrumbs. There should be roughly 30 balls.

3. Heat a little oil in a frying pan, fry each falafel on low to medium heat for 8 minutes or until golden brown on both sides.

4. Serve 2 falafel cutlets inside 1/2 a pitta bread with lettuce, tomatoes, cucumber and mint or tzatziki sauce.

Nutrition Facts

• Servings: 8• Serving size: 4 falafel each• Calories per serving: 276• Total fat: 15.9 g









Day 2: BreakfastTiramisu French Toast

Ingredients• 1/2 (1-pound) loaf Italian bread• 1/2 cup part-skim ricotta cheese• 1 scoop vanilla protein powder• 1/2 tsp. coffee extract• 1 cup egg substitute• 1/2 cup skim milk• 1 tsp. vanilla extract• 1/4 tsp. rum extract

Instructions1. Cut bread into 12 thin slices. In a

small bowl, mix ricotta, protein powder and coffee extract. Spread 6 slices with ricotta cheese; top with remaining bread slices. Beat remaining ingredients; dip each sandwich into egg mixture.

2. Place a large skillet coated with cooking spray over medium heat. Cook sandwiches 4-5 minutes per side or until golden brown.

Nutrition Facts • Servings: 6• Serving size: 1 sandwich• Calories: 228• Calories from fat: 45• Total fat: 5 g• Saturated fat: 3 g• Cholesterol: 33 mg• Sodium: 401 mg• Potassium: 247 mg• Total carbohydrate: 25 g• Dietary fiber: 1 g• Sugars: 2 g• Protein: 20 g









Day 2: LunchPenne Salad

Ingredients• 4 ounces whole wheat penne pasta, cooked and drained• 1 large yellow bell pepper, finely chopped• 1 large carrot, finely chopped• 2 hard-boiled eggs, sliced• 2 garlic cloves, minced• 4 Tbsp. extra virgin olive oil• 1 tsp. smooth peanut butter• 2 Tbsp. lemon juice• 1 Tbsp. apple cider vinegar• 1 tsp. salt• 1 Tbsp. crushed black pepper

Instructions1. To make the dressing, combine the extra virgin olive oil, peanut butter,

minced garlic, lemon juice, apple cider vinegar, salt, and black pepper. Whisk till the dressing emulsifies.

2. In a salad bowl, combine the pasta, bell pepper, carrot, and eggs. Chill in the refrigerator. Pour the dressing on the salad before serving.

Nutrition Facts

• Servings: 4• Serving size: 1 bowl• Calories per serving: 224• Total fat: 18.0 g• Sodium: 55 mg









Day 2: DinnerSummer Chicken and Vegetable Soup

Ingredients• Vegetable cooking spray• 1 large onion, chopped• 1 tsp. minced garlic• 2 large tomatoes, peeled, seeded, and diced• 1 tsp. chopped fresh thyme• 4 cups vegetable stock or broth• 1 bay leaf• 3 boneless, skinless chicken breasts• 1 cup matchstick carrots• 1 green bell pepper, diced• 1 yellow squash, diced• 1 Tbsp. grated lemon zest• 1/4 tsp. salt• 1/4 tsp. freshly ground black pepper

Instructions1. In a large saucepan sprayed

with vegetable cooking spray, sauté onion until translucent, about 4 minutes. Add garlic and cook 30 seconds. Add the tomatoes and thyme and cook 4 minutes.

2. Add the stock and bay leaf and bring to a boil; add chicken and bring back to a simmer. Reduce heat to medium-low and cook 8 to 10 minutes or until chicken is just cooked. Remove and set aside.

3. Add carrot and bell pepper to simmering broth and cook for 5 minutes or until carrots are tender. Add the zucchini and simmer 3 minutes more. Stir in the lemon zest and adjust seasoning with salt and pepper.

4. Shred chicken and add to soup just before serving.

Nutrition Facts

• Servings: 8• Serving size: approx. 1 ½ cups• Calories per serving: 180• Total fat: 3.5 g• Sodium: 385 mg









Day 3: BreakfastStrawberry-Rhubarb Yogurt

Ingredients• 1-1/2 cups chopped rhubarb• 1/4 cup water• 2 Tbsp. honey• 1 cup chopped strawberries• 1 cup non-fat Greek yogurt• 1 scoop vanilla protein powder

Instructions1. Combine rhubarb, water and

honey in a saucepan; bring to a boil. Reduce heat; simmer, uncovered, 5-10 minutes or until rhubarb is tender, stirring occasionally. Stir in strawberries and let cool to room temperature.

2. Stir together yogurt and protein powder. Top with 2 Tbsp. sauce; stir slightly to swirl together. Refrigerate remaining sauce or save for another use.

Nutrition Facts

• Servings: 1• Serving size: 1 cup yogurt, 2 Tbsp. sauce• Calories: 290• Calories from fat: 23• Total fat: 3 g• Saturated fat: 1 g• Cholesterol: 65 mg• Sodium: 156 mg• Potassium: 266 mg• Total carbohydrate: 17 g• Dietary fiber: 2 g• Sugars: 14 g• Protein: 46 g









Day 3: LunchTurkey Salad

Ingredients• 1 pound cold, cooked turkey• 1 cup low-fat mayonnaise• 4 ounces dried cranberries• 1 granny smith apple, cored and chopped• 1 celery stick, chopped• 1/4 red onion, minced• 1/4 cup walnuts, roughly chopped• 1 tsp. paprika• 1/2 tsp. salt• 1/2 tsp. pepper

Instructions1. Combine all the ingredients

in a large bowl and stir until thoroughly combined. Refrigerate for at least 3 hours before serving.

Nutrition Facts

• Servings: 6• Serving size: 6 servings• Calories per serving: 338• Total fat: 21.1 g• Sodium: 568 mg









Day 3: DinnerSteamed Salmon with Lemon Scented Zucchini

Ingredients• 1 onion, thinly sliced• 1 lemon, thinly sliced• 2 small zucchini, thinly sliced• 1 cup white wine• ½ cup water• 4 (6-ounce) salmon fillets• ¼ tsp. kosher salt• ¼ tsp. freshly ground pepper

Instructions1. Place onion and next four

ingredients in bottom of a large Dutch oven.

2. Season fish evenly with salt and pepper. Fit a lightly greased steamer rack over vegetables in Dutch oven. Place over medium-high heat until liquid begins to boil.

3. Reduce heat to medium-low and carefully place fish on rack. Cover and steam until cooked through, about 8 to 10 minutes.

4. Serve fish on top of vegetables and poaching liquid and top with sliced olives. Garnish if desired.

Nutrition Facts

• Servings: 4• Serving size: 1 salmon filet and approximately ½ cup vegetables• Calories per serving: 344• Total fat: 14.0 g• Cholesterol: 121 mg• Sodium: 246 mg









Day 4: BreakfastIced Mocha Protein Smoothie

Ingredients• 2 tsp. instant espresso powder• 1 cup unsweetened almond milk• 2 scoops chocolate protein powder• 1-1/2 cups ice cubes• Garnish; chocolate syrup and cocoa powder

Instructions1. Place first 4 ingredients in a blender; blend until smooth, about 30

seconds. Pour into a tall glass and, if desired, drizzle with chocolate syrup and a sprinkling of cocoa powder.

Nutrition Facts

• Servings: 1• Serving size: Approx. 2-1/2 cups• Calories: 290• Calories from fat: 67• Total fat: 8 g• Saturated fat: 2 g• Cholesterol: 130 mg• Sodium: 280 mg• Potassium: 510 mg• Total carbohydrate: 7 g• Dietary fiber: 3 g• Sugars: 2 g• Protein: 47 g









Day 4: LunchInstant Beet Risotto

Ingredients• 2 Tbsp. butter• 1 red onion, chopped• 2 garlic cloves, chopped• 1 Tbsp. cornstarch• 4 cups chicken stock• 1/3 cup white wine• 1/4 pound cooked beet (tinned or fresh), diced• 1 pound instant rice• 1 ounce feta cheese, crumbled

Instructions1. Heat the butter in a large frying pan over medium-high heat and fry the

onion for 3 to 5 minutes or until translucent. Add the garlic and fry for a further 2 minutes.

2. Mix the cornstarch with some of the chicken stock then add it to the pan with the rest of the stock, wine, rice, and beet. Boil for 4 minutes then remove from the heat and leave covered for 5 minutes.

3. Stir in the feta and serve with cracked black pepper.

Nutrition Facts

• Servings: 4• Serving size: approx. 1 cup• Calories per serving: 488• Total fat: 7.9 g• Sodium: 532 mg









Day 4: DinnerGinger-Apricot Chicken Breasts

Ingredients• 1/2 cup apricot preserves• 1 Tbsp. red wine vinegar• 2 tsp. Dijon mustard• 1 tsp. minced fresh ginger• 4 skinless, boneless chicken breast halves• 1/2 tsp. kosher salt• 1/2 tsp. freshly cracked black pepper• Vegetable cooking spray• 1/2 tsp. chopped fresh rosemary

Instructions1. Preheat oven to 350°F. In

a small saucepan set over medium heat, combine apricot preserves, vinegar, mustard, and ginger and cook until mixture just comes to a simmer. Remove from heat and set aside.

2. Spray a large oven-proof skillet with vegetable cooking spray and place over medium-high heat. Pat chicken dry and sprinkle with salt and pepper. Place in skillet and cook 2 to 3 minutes or until browned. Turn chicken and pour apricot mixture over chicken breasts and sprinkle with rosemary.

3. Bake, uncovered, 10 to 15 minutes or until chicken is cooked through. Note: For testing purposes only, we used Smucker’s Simply Fruit Apricot.

Nutrition Facts • Servings: 4• Serving size: 1 chicken breast and 2 Tbsp. sauce• Calories per serving: 180• Total fat: 1.8 g• Sodium: 433 mg









Day 5: BreakfastHam, Red Pepper & Potato Frittata

Ingredients• 2 cups diced Yukon Gold potatoes• Vegetable cooking spray• 3 large egg whites• 2 large eggs• 1 cup diced lean ham• 1 (7-ounce) jar roasted red pepper, drained and chopped• 1/2 cup shredded Parmigiano- Reggiano cheese• 1/2 tsp. chopped fresh rosemary• 1/2 tsp. freshly cracked black pepper

Instructions1. Preheat oven to 400 degrees.

Place potatoes and enough water to cover by 1 inch in a large saucepan. Bring to a boil; reduce heat and simmer 15 minutes or until potatoes are tender. Drain and set aside to cool.

2. Whisk together egg whites and eggs; stir in remaining ingredients, except potatoes.

3. Heat a 9-inch ovenproof skillet over medium-high heat. Coat pan with cooking spray. Add potatoes and cook 2 to 3 minutes or until they start to brown. Pour egg mixture over potatoes and gently stir to combine. Reduce heat to medium-low and cook 10 minutes, uncovered, or until eggs are almost set. Transfer skillet to oven and bake 5 to 10 minutes or until eggs are fully set. Cut into four wedges and serve immediately.

Nutrition Facts

• Servings: 4• Serving size: 1 wedge• Calories: 192• Calories from fat: 54• Total fat: 6 g• Saturated fat: 3 g• Cholesterol: 113 mg• Sodium: 669 mg• Potassium: 547 mg• Total carbohydrate: 18 g• Dietary fiber: 2 g• Sugars: 0 g• Protein: 17 g









Day 5: LunchGrilled Fennel with Chipotle Sauce

Ingredients• 1 chipotle chili in adobo sauce• 1/2 cup almonds, roasted• 4 large cloves garlic, minced• 1 large red bell pepper, roasted, peeled, seeded, and chopped• 1 cup tomatoes, diced and seeded• 3 Tbsp. cider vinegar• 1/2 cup water, or more as needed• 2 large fennel bulbs• Vegetable cooking spray

Instructions1. Combine the chipotle, almonds,

garlic, bell pepper, tomato, vinegar, and water in a food processor. Process into a pourable liquid, adding more water as necessary. Let stand for 15 minutes and adjust seasoning with additional vinegar.

2. Prepare grill for medium-high direct heat.

3. Trim stalks 1/2 inch above the fennel bulbs. Slice fennel lengthwise into quarters, trimming away the thickest part of the central core, but keeping the layers intact and attached. Spray with cooking spray and grill 5 minutes per side, or until tender.

4. Serve fennel with sauce on the side. Add salt to taste.

Nutrition Facts

• Servings: 8• Serving Size: 1 slice• Calories per serving: 68• Total fat: 3.3 g• Sodium: 196 mg









Day 5: DinnerCitrus Scallops with Israel Couscous

Ingredients• 1 (16-oz) box Israeli couscous• 2 tsp. chopped garlic, divided• 1 tsp. freshly cracked black pepper• 1-1/2 pounds large sea scallops• 2 Tbsp. fresh lime juice• 2 Tbsp. fresh lemon juice• 1 tsp. lime zest• 1 tsp. lemon zest

Instructions1. Cook couscous according to

package directions, adding 1 tsp. garlic and pepper to cooking liquid. Set aside, keeping warm.

2. Heat a large skillet sprayed with vegetable cooking spray over medium-high heat. When hot add scallops and cook 2 minutes per side or just until golden brown and almost cooked through.

3. Add remaining 1 tsp. garlic, lime and lemon juices and zest and bring to a simmer. Remove from heat and serve with couscous.

Nutrition Facts

• Servings: 6• Serving size: Approx. 4 ounces scallops, ½ cup couscous• Calories per serving: 420• Total fat: 4.2 g• Sodium: 148 mg









Day 6: BreakfastChocolate Peanut Butter Oatmeal

Ingredients• 4 cups water• 1/4 tsp. salt• 1 cup steel-cut oats• 4 scoops chocolate protein powder• 2 Tbsp. peanut butter

Instructions1. In large saucepan over medium-

high heat, combine water and salt and bring to a boil. Stir in the oats and bring back to a boil; reduce heat to medium-low and simmer, uncovered, stirring occasionally, until oats are done al dente, about 25 to 30 minutes.

2. Remove from heat and stir in protein powder and peanut butter. Serve immediately.

Nutrition Facts

• Servings: 4• Serving size: Approx. 1 cup• Calories: 315• Calories from fat: 81• Total fat: 9 g• Saturated fat: 2 g• Cholesterol: 65 mg• Sodium: 89 mg• Potassium: 230 mg• Total carbohydrate: 32 g• Dietary fiber: 6 g• Sugars: 2 g• Protein: 31 g









Day 6: LunchPepper Pesto Stack

Ingredients• 1 cup short grain brown (or white) rice• 2 cups chicken or vegetable stock• 1 cup each cooked mung beans and brown lentils• 2 cloves garlic, minced• 1 inch ginger, peeled and minced• 1½ diced red pepper, cored and seeded• 1 jalapeño, cored and seeded, minced• 1 ripe red tomato, diced• 2 green onions chopped fine, white and green parts separated• 1/3 cup toasted almonds, skins on• 3 to 4 Thai basil leaves, finely sliced• extra virgin olive oil (EVOO)• salt and pepper to taste

Instructions1. Bring broth to a boil and add

rice. Cook for approximately 20 minutes, until there is still some chew. Season to taste, drain, and set aside.

2. Meanwhile, in a medium skillet, heat 2 Tbsp. EVOO. Add 1 garlic clove and ½ of the white parts of the green onion. Sauté until softened and fragrant,

approximately 1 minute. Add peppers and cook for 5 minutes, until they begin to soften. Add tomato and continue cooking another 3 to 5 minutes, until all vegetables are softened. Season to taste.

3. Place in processor with toasted almonds and start machine. Pour 2 Tbsp. of EVOO through feeding tube and continue pureeing (mixture will thicken and have some texture).

4. Rinse and dry the same skillet. Add 2 Tbsp. EVOO and the remaining garlic, white ends of onion, jalapeño, and ginger. Add rice (approximately 2 cups) to skillet, along with mung beans and lentils, and season to taste. Sauté for 3 to 5minutes to heat through and blend ingredients. Then gently stir in green onions and basil.

5. Spread pepper pesto onto plate and top with rice and legumes. Garnish with herbs.

Nutrition Facts

• Servings: 6• Serving size: about 1 ½ cups• Calories per serving: 319• Total fat: 18.4 g • Cholesterol: 3 mg• Sodium: 121 mg









Day 6: DinnerGrilled Tilapia with Fennel Rosemary Sauce

Ingredients• 1 fennel bulb, sliced• 6 (6 oz.) tilapia filets• 1/2 tsp. salt, divided• 1/2 tsp. pepper, divided• 2 tsp. orange zest• 1/2 cup fresh orange juice• 1/2 cup white wine• 2 tsp. chopped fresh rosemary

Instructions1. Preheat grill to medium-high

heat (350° to 400°).2. Grill fennel on a lightly greased

grill wok 5 minutes, or until tender.

3. Cook orange zest and next 3 ingredients in a small saucepan 5 minutes over medium heat, or until reduced to 3/4 cup. Stir in grilled fennel. Let cool slightly.

4. Season fish evenly with salt and pepper. Place fish on a lightly greased grill rack and grill over

medium-high heat (350° to 400°) 3 minutes on each side, or just until fish begins to flake with a fork.

5. Puree fennel rosemary sauce in a blender until smooth; stir in remaining 1/4 tsp. salt and 1/4 tsp. pepper. Serve immediately with grilled fish.

Nutrition Facts

• Servings: 6• Serving size: 1 filet; 3 Tbsp. sauce• Calories per serving: 198• Total fat: 3.0 g• Cholesterol: 83 mg• Sodium: 304 mg









Day 7: BreakfastGreek Zucchini and Tomato Omelet

Ingredients• 1 zucchini, chopped into 1-inch pieces• 1/2 cup cherry tomatoes• 1 tsp. minced garlic• 1 tsp. fresh oregano• Vegetable cooking spray• 1 cup egg substitute• 1/2 tsp. reduced sodium soy sauce• 1/2 tsp. freshly cracked black pepper• 2 Tbsp. crumbled reduced-fat feta cheese

Instructions1. Heat a large skillet coated with

cooking spray over medium-high heat ; add zucchini and cook, stirring frequently, 4 to 5 minutes or until tender and starting to brown. Add tomatoes, garlic and oregano and cook 30 seconds. Remove from heat and pour mixture into a bowl and set aside keeping warm.

2. Wipe out pan and spray with vegetable cooking spray and place over medium-low heat. In a separate bowl, whisk together egg substitute, soy sauce and black pepper. Pour mixture into pan and gently stir until curds just begin to form. Spread mixture into an even layer; top one half of the eggs with the zucchini mixture and feta.

3. When eggs have fully set, fold uncovered half over the filling and slide omelet from pan. Serve immediately.

Nutrition Facts

• Servings: 2• Serving size: 1/2 omelet• Calories: 148• Calories from fat: 9• Total fat: 1 g• Saturated fat: 0 g• Cholesterol: 3 mg• Sodium: 513 mg• Potassium: 716 mg• Total carbohydrate: 12 g• Dietary fiber: 2 g• Sugars: 2 g• Protein: 23 g









Day 7: LunchSweet Potato and Black Bean Burgers with Lime Mayonnaise

Ingredients• ½ cup reduced fat mayonnaise• 1 lime• ½ tsp. hot sauce• Vegetable cooking spray• 1 small onion, chopped• 1 jalapeno, minced• 2 tsp. ground cumin• 2 tsp. minced garlic• 2 (14.5-ounce) cans black beans, drained, rinsed and mashed• 2 cups grated raw sweet potato• 1 egg, lightly beaten• 1 cup plain breadcrumbs, divided• Whole wheat hamburger buns

Instructions1. Preheat broiler for medium-

high heat. Set oven rack to be 4 to 5 inches from broiler.

2. Zest and squeeze the lime into a small bowl. Add mayonnaise and hot sauce and stir to combine. Refrigerate until ready to serve.

3. Heat a large skillet sprayed with cooking spray over medium-high heat. Add onions and cook 3 to 4 minutes or until tender. Stir in jalapeno, cumin, and garlic and cook 30 seconds.

4. Transfer onion mixture to a large bowl and add mashed black beans, sweet potato, egg, and ½ cup breadcrumbs. Stir to combine.

5. Form mixture into eight patties and sprinkle with remaining ½ cup breadcrumbs. Set patties on a lightly greased baking sheet and spray evenly with cooking spray.

6. Broil 8 to 10 minutes per side or until golden brown and cooked through. Serve immediately on hamburger buns with lime mayonnaise.

Nutrition Facts

• Servings: 8• Serving size: 1 hamburger and 1 Tbsp. mayonnaise• Calories per serving: 344• Total fat: 8.4 g• Cholesterol: 28 mg• Sodium: 421 mg









Day 7: DinnerGrilled Bourbon Pork Tenderloin

Ingredients• 2 pounds pork tenderloin• 6 Tbsp. lite soy sauce• 1/4 cup bourbon• 3 Tbsp. Worcestershire sauce• 2 Tbsp. canola oil• 2 tsp. minced garlic• 2 Tbsp. brown sugar• 2 tsp. freshly cracked black pepper• Vegetable cooking spray

Instructions1. Remove silver skin from

tenderloin, leaving a thin layer of fat covering the tenderloin.

2. Whisk together soy sauce and remaining ingredients in a shallow dish or bowl. Add pork and turn to coat in marinade. Cover and refrigerate up to 6 hours.

3. Remove pork from marinade, discarding marinade. Allow pork to rest at room temperature 30 minutes before cooking.

4. Heat charcoal, gas or indoor grill to medium-high heat. Pat pork dry and lightly spray with vegetable cooking spray. Place on grill and cook, 8 to 10 minutes per side or until thermometer inserted into thickest portion registers 155°F. Remove from grill and allow to rest, uncovered, for 10 minutes before slicing.

Nutrition Facts

• Servings: 8• Serving size: approx. 4 ounces• Calories per serving: 279• Total fat: 5.3 g• Sodium: 449 mg







Did you enjoy this meal plan? Become a fan on social media. We’d love to hear your thoughts!

Plus, download other meal plans and eBooks on the OFFERS page.

+

[email protected]

WEBHealthwaysFIT.com

© Healthways, Inc.Recipes from Healthline

Meal Plan to Boost Protein

FIT

https://www.healthwaysfit.com/portal/offers






mailto:healthwaysFIT%40healthways.com?subject=Feedback%20on%20Protein%20E-Book%20%287%20day%29


August Meal Plan Full

Documents

Transcript of August Meal Plan Full