Belly Off Diet

Need to turn your diet around? Get started with the Belly Off! Basic Eating Plan. This 8-week meal plan takes the guesswork out of losing weight. It’s filled with recipes for guy foods like gourmet cheese steak, maple mustard pork chops, spaghetti and meatballs, and protein-packed omelets. Print out the weekly shopping lists before you hit the grocery store.

http://my.menshealth.com/bellyoff/eating-plan.php

Week 1 Shopping List

The Week 1 shopping list will be the longest and most expensive—you’ll be buying jars of things you’ll use throughout the program, so you’ll only need to purchase them once.

Many of the items on this list are in denominations you can’t buy—we know you can’t buy 11 eggs. Don’t worry about waste—while you’ll only use 11 this week, the leftover egg will be used next week.

BAKERY:1 loaf whole-grain bread (6 slices will be used) 1 package MexAmerican 100 percent Whole Wheat Flour Tortillas (3 will be used)1 package whole wheat hamburger buns (2 will be used)

DAIRY:1 package 2 percent milk string cheese (2 will be used)4 Stonyfeld fruit-flavored yogurt cups 6 Laughing Cow Mini Babybel Original individual cheeses1 package reduced-fat Mexican or taco-blend shredded cheese1 package grated parmesan cheese (1/4 cup will be used)

MEAT/FISH:1 dozen eggs (11 will be used) 2 medium bone-in pork chops 2 medium sirloin steaks 1 package Hormel Natural Choice pre-sliced turkey (8 slices will be used)4 medium boneless skinless chicken breasts 12 chicken thighs 12 boneless chicken tenderloins 8 ounces lean ground turkey

FREEZER AISLE:1 package frozen mixed berries (2 cups will be used)

CONDIMENTS/SAUCES:1 bottle all-natural maple syrup 1 jar Dijon mustard 1 16 oz. bottle olive oil 1 bottle fat-free Italian dressing 1 bottle vinaigrette salad dressing 1 bottle low-sodium Worcestershire sauce 1 bottle barbecue sauce 1 bottle hot sauce 1 jar organic honey low-fat sour cream (note for editor: no size indicated, in new featured recipe, 2 tablespoons used)

SNACKS AND SWEETS:1 package Smart Balance Light Butter popcorn (3 bags will be used)1 pound raw almonds (about 40 almonds will be used)1 Chocolove Strong Dark Chocolate bar (2 squares will be used)1 one-pound package raisins (50 raisins—a normal handful—will be used)

1 Larabar Apple Pie Bar 1 package Bridgford beef jerky (3 servings will be used)

CANNED/JARRED FOODS:1 jar Crazy Richard’s Natural Peanut Butter 1 package all-natural applesauce (1 individual cup will be used)1 jar St. Dalfour’s 100 percent natural fruit spread 1 carton Swanson chicken stock (1 serving will be used)1 can Mexican-style stewed tomatoes 1 3 oz. can peas 2 3 oz. cans corn1 jar chipotle salsa 1 package whey protein powder (optional)

PASTAS, GRAINS AND CEREALS:1 can/carton Quick Quaker Oats (3 cups will be used)1 box instant brown rice (1 cup will be used) 1 box ground flaxseed (optional)

BEVERAGES:1 16 oz. bottle orange juice 3 8 oz. packages chocolate milk 1 pint skim milk

PRODUCE:8 bananas 5 apples 2 avocados1 package baby carrots 6 cloves garlic (about 1 head) 4 jalapeño peppers 4 baking potatoes 3 heads broccoli 1 large package green beans (20 beans will be used)2 packages pre-sliced white mushrooms 1 orange 1 package grapes (20 will be used) 1 small onion 1 large tomato 1 green bell pepper

SPICES:1 package dried cilantro 1 package paprika Salt Black pepper

Week 1

Sunday:

8 a.m.20 oz. water

Loaded Vegetable Omelet

Black coffee (optional)

10:30 a.m.1 Stonyfield yogurt1 medium banana

NoonChipotle Turkey

Burgers

3 p.m.2 Laughing Cow Mini Babybel

Original individual cheeses

1 medium apple

7 p.m.Boneless Wings

Microwave Potato3 oz. can corn

Today's Recipes

Loaded Vegetable Omelet3 eggs, well beaten 2 tablespoons chopped green bell pepper 2 tablespoons chopped tomato, seeded 2 tablespoons pre-sliced mushroomsSalt and pepper to taste

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.

Chipotle Turkey Burgers(Makes 2 servings) 8 ounces lean ground turkey1/4 teaspoon salt1/4 teaspoon pepperPinch of cumin1/2 avocado, sliced1 tomato, sliced1/2 red onion, thinly sliced2 wheat or whole-grain buns, toasted2 tablespoons low-fat sour cream2 tablespoons chipotle salsa

1. Mix the meat, salt, pepper, and cumin, and form it into two equal patties. 2. Preheat a skillet over medium-high heat. Coat with a bit of oil and add the burgers, cooking them

for 4 to 5 minutes per side, until slightly firm to the touch. 3. Dress each bun with avocado slices, tomato, and red onion. Top with the burger, sour cream, and

salsa.

Side: Baked Sweet Potato1 large sweet potatoSalt and pepper to taste

1. Prick the potato all over with a fork. 2. Microwave on full power for 5 minutes. 3. Turn the potato over, and microwave for 5 minutes more, or until soft. 4. Cut in half, length-wise, and season with salt and pepper.

Boneless Wings(Makes 2 servings)3 tsp honey 3 Tbsp hot sauce 2 Tbsp low-sodium Worcestershire sauce1/2 tsp minced garlic1/2 tsp paprika 12 chicken tenders

1. Preheat a nonstick skillet on medium-high. 2. Stir together the honey, hot sauce, Worcestershire sauce, garlic, and paprika in a small bowl.

Microwave for 10 seconds, stirring if the honey clumps. 3. Place the chicken and half of the spice mixture in a large Ziploc bag and shake until coated. 4. Pour the coated tenders into the skillet and cook for 1 to 2 minutes per side. 5. Toss with the remaining spice mixture to coat them. 6. Eat with celery sticks, baby carrots, and 4 Tbsp (2 Tbsp per serving) of a good, chunky blue

cheese dressing that’s reasonably low in fat, such as Ken’s Steak House Lite.

Side: Microwave Baked Potato1 large baking potatoSalt and pepper to taste

1. Prick the potato all over with a fork. 2. Microwave on full power for 5 minutes. 3. Turn the potato over, and microwave for 5 minutes more. 4. Cut in half, length-wise, and season with salt and pepper.

Monday:

8 a.m.20 oz. water

One-Minute PB Banana Oatmeal


10:30 a.m.1 medium apple1 2% Milk String

Cheese

NoonChicken Stir-Fry

15 Baby-cut carrots

3 p.m.Smart Balance

Light Butter Popcorn

7 p.m.Chicken Tex-MexSteamed Broccoli

Today's Recipes

One-Minute PB Banana Oatmeal1 cup Quaker One-Minute Oats1 banana, sliced1 tbsp all-natural peanut butter1 cup water

1. Mix all ingredients in a bowl. 2. Microwave on high for 1 minute.

Chicken Tex-Mex(Makes 4 servings)4 boneless, skinless chicken breast halves1/2 cup fat-free Italian dressing1 can (16 ounces) Mexican-style stewed tomatoes2 cloves garlic, minced2 jalapeno chile peppers, minced1/4 teaspoon dried cilantro1/4 cup (1 ounces) freshly grated Parmesan cheese or shredded reduced-fat Monterey Jack cheese1 cup brown rice

1. Place the chicken in a 13” x 9” baking dish. Pierce in several places with a fork. Pour the dressing over the top, turning to coat both sides. Cover and refrigerate for at least 15 minutes.

2. Meanwhile, preheat the oven to 400°F. In a medium saucepan over medium heat, combine the tomatoes (with juice), garlic, peppers, and cilantro. Simmer for 20 minutes. Reserve 1/4 cup of the tomato mixture. Pour the remaining tomato mixture over the chicken.

3. Bake the chicken for 40 minutes, or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear. Sprinkle with the cheese.

4. Meanwhile, prepare the rice according to package directions. Stir in the reserved 1/4 cup tomato mixture. Serve with the chicken.

Side: Steamed Broccoli1 head broccoliSalt and pepper to taste

1. Break broccoli head into bite-sized florets. 2. Boil an inch of water in a saucepan. Add the broccoli to the boiling water. 3. Cover and reduce heat to medium. Cook for 6-7 minutes, until florets are easily pierced with a

fork. 4. Drain and season with salt and pepper.

Tuesday:

8 a.m.20 oz. water3 Scrambled

Eggs8 ounces orange

juiceBlack coffee

(optional)

10:30 a.m.1 Stonyfield

yogurt1 medium banana

Noon2 Power-Packed

PBJs1 medium apple

3 p.m.25 raw almonds

1 medium banana

7 p.m.Seared Sirloin

with Shrooms (1 serving)

Microwave Baked Potato

20 Green Beans

9 p.m.Smart Balance


1 square dark chocolate

Today's Recipes

3 Scrambled Eggs 3 eggs1 tsp Pam cooking spray

1. Crack eggs into bowl. Whisk eggs to break yolks. 2. Spray Pam on hot pan. 3. Add eggs. Cook and scramble until firm.

Power-Packed PBJ1 tablespoon 100% whole fruit preserves2 slices whole grain bread, toasted1 tablespoon all-natural peanut butter

1. Spread the preserves on one of the toast slices. 2. Spread the peanut butter on the other toast

Seared Sirloin with Shrooms(Makes 2 servings)2 sirloin steaks, 6 oz each1/4 c chicken stock1/2 c sliced mushrooms1 tsp olive oilPlus: Salt and pepper; 1/4 tsp dried thyme; 1 clove garlic, crushed

1. Sear the steaks in a skillet on medium high (about 2 to 3 minutes per side), seasoning each side with a pinch of salt and pepper as the other side cooks. Remove the steaks from the skillet, and reduce the heat to medium.

2. Put the olive oil, thyme, and garlic in the skillet, stirring frequently and scraping with a spoon to release the brown bits left behind by the meat (about 30 seconds).

3. Add the stock and mushrooms, stirring often until the mushrooms soften (about 3 minutes).


1. Prick the potato all over with a fork. 2. Microwave on full power for 5 minutes. 3. Turn the potato over, and microwave for 5 minutes more.

Side: Green Beans 20 green beans, ends trimmedSalt and pepper to taste

1. Add a handful of salt to a small saucepan of water. 2. Bring the water to a gentle boil. 3. Add beans and cook for 5-7 minutes uncovered, to desired doneness.

Wednesday:

8 a.m.20 oz. water

PB/Banana Wrap8 oz. chocolate

milk

10:30 a.m.50 raisins

1 Stonyfield yogurt

NoonGobbleGuac

Sandwich15 Baby-cut

carrots

3 p.m.8 oz. chocolate

milk

7 p.m.Maple Mustard

Pork ChopsSteamed Broccoli1 cup applesauce

Today's Recipes

PB/Banana Wrap1 tbsp all-natural peanut butter1 banana, sliced1 whole wheat flour tortilla

1. Mix banana and peanut butter in tortilla.

GobbleGuac Sandwich2 slices whole grain bread4 slices Hormel Natural Choice pre-sliced turkey1/3 fresh avocadoSalt and pepper to taste

1. Mix avocado, salt and pepper. 2. Add turkey to bread.3. Spread mixture on turkey.

Maple Mustard Pork Chops(Makes 2 servings)1 Tbsp maple syrup1 Tbsp Dijon mustard1 tsp olive oil1 small clove garlic, crushedsalt and pepper to taste2 bone-in pork chops

1. Preheat a cast-iron skillet to medium-high. 2. In a small bowl, stir together the syrup, mustard, oil, garlic, salt, and pepper. 3. Place the chops and mustard mixture inside a large Ziploc plastic bag, then shake thoroughly to

coat the chops. 4. Place the chops on the skillet, cooking 3 to 4 minutes per side. In the last minute of cooking, pour

the remaining mustard mixture onto the chops.




Thursday:

8 a.m.20 oz. waterOne-Minute

Cheesy Mushroom Scramble

8 oz. orange juiceBlack coffee

(optional)

10:30 a.m.20 grapes

2 Laughing Cow Mini Babybel

Original individual cheese

NoonTurkey Wrap with

1 slice cheese1 medium banana

3 p.m.1 Larabar Apple

Pie Bar8 oz. chocolate

milk

7 p.m.Barbecue Chicken

3 oz. can peas Microwave Baked

Potato

Today's Recipes

One-Minute Cheesy Mushroom Scramble3 eggs½ c pre-sliced mushrooms1 ounce 2% shredded mozzarella1 tsp Pam cooking spray

1. Crack eggs into bowl. Whisk eggs to break yolks. 2. Add mushrooms and cheese. 3. Spray Pam on hot pan. 4. Add eggs. Cook and scramble until firm

Turkey Wrap1 whole wheat flour tortilla4 slices Hormel Natural Choice pre-sliced turkey1 slice Sargento deli style cheeseMustard to taste

Combine ingredients in wrap.

Barbecue Chicken(Makes 6 servings)1/4 cup low-fat vinaigrette dressing, such as sun-dried tomato2 tablespoons Worcestershire sauce2 tablespoons spicy barbecue sauce12 skinless, boneless chicken thighs, trimmed of visible fat (about 3 pounds)

1. In a small bowl, combine the dressing, Worcestershire sauce, and barbecue sauce. Place the chicken in a large, shallow dish and pour the marinade on top, turning to coat. Cover and refrigerate for up to 24 hours.

2. Preheat the grill to high. Grill the chicken pieces, turning often, for 20 to 25 minutes, or until a thermometer inserted in the thickest portion registers 170°F, the juices run clear, and the chicken is golden on all sides.



Friday:

8 a.m.20 oz. water

One-Minute PB Berries Oatmeal



Cheese

NoonPB Wrap

1 serving Bridgford Beef Jerky

3 p.m.Smart Balance



7 p.m. Go out to dinner (Choose a meal

from more than 70 restaurants)

Today's Recipes

One-Minute PB Berries Oatmeal 1 cup Quaker One-Minute Oats½ cup frozen mixed berries1 tbsp all-natural peanut butter1 cup water


PB Wrap1 tbsp all-natural peanut butter1 whole wheat flour tortilla

1. Spread peanut butter in tortilla.

Saturday:

8 a.m.20 oz. water

Ultimate Power Breakfast


10:30 a.m.1 Tbsp peanut butter

1 medium banana

NoonPB Wrap

1serving Bridgford Beef Jerky

3 p.m.1medium apple

2 Laughing Cow Mini Babybel Original

individual cheeses

7 p.m.Chicken Tex-MexSteamed Broccoli

Today's Recipes

Ultimate Power Breakfast1 egg1 cup low-fat milk3/4 cup oatmeal1/2 cup mixed berries1 tablespoon chopped pecans or almonds1 teaspoon vanilla whey protein powder1 teaspoon ground flaxseed1/2 banana, sliced1 tablespoon plain yogurt

1. In microwave-safe bowl, mix egg well, then add next 6 ingredients and nuke for 2 minutes. 2. Remove, let cool for a minute or two. 3. Top with sliced banana and yogurt.


1. Spread peanut butter in tortilla.

Chicken Tex-Mex (Makes 4 servings)4 boneless, skinless chicken breast halves1/2 cup fat-free Italian dressing1 can (16 ounces) Mexican-style stewed tomatoes2 cloves garlic, minced2 jalapeno chile peppers, minced1/4 teaspoon dried cilantro1/4 cup (1 ounces) freshly grated Parmesan cheese or shredded reduced-fat Monterey Jack cheese1 cup brown rice






1. Break broccoli head into bite-sized florets. 2. Boil an inch of water in a saucepan. Add the broccoli to the boiling water. 3. Cover and reduce heat to medium. Cook for 6-7 minutes, until florets are easily pierced with a fork. 4. Drain and season with salt and pepper.


Many of the items on this list are repeated from Week 1. If you’ve got leftovers, check the amount to be used (in parentheses) to see if you’ll need more.

BAKERY:1 loaf whole-grain bread (10 slices will be used)1 package MexAmerican 100 percent Whole Wheat Flour Tortillas (4 will be used)

DAIRY: 1 package 2 percent milk string cheese (2 will be used)4 Stonyfield fruit-flavored yogurt cups6 Laughing Cow Mini Babybel Original individual cheeses1 package reduced-fat Mexican or taco-blend shredded cheese1 package shredded reduced-fat cheddar cheese1 package Sargento Deli Style sliced cheese (4 slices will be used)1 package crumbled bleu cheese

MEAT/FISH: 1 dozen eggs (10 will be used)2 medium sirloin steaks1 package pre-sliced turkey (8 slices will be used)4 medium boneless skinless chicken breasts1 medium flank steak1 package precooked chicken sausage (2 will be used)1 pound lean ground beef1 pound ground turkey24 large frozen shrimp (peeled and deveined)

FREEZER AISLE: 1 package frozen mixed berries (2 cups will be used)

CONDIMENTS/SAUCES:1 bottle pre-made jerk chicken marinade1 16 oz. bottle olive oil1 bottle vinaigrette salad dressing1 bottle low-sodium Worcestershire sauce1 bottle barbecue sauce1 jar light mayonnaise1 jar salsa (optional)

SNACKS AND SWEETS: 1 package Smart Balance Light Butter popcorn (3 bags will be used)1 pound raw almonds (about 40 almonds will be used)1 Chocolove Strong Dark Chocolate bar (2 squares will be used) 1 one-pound package raisins (50 raisins—a normal handful—will be used)1 Larabar Apple Pie Bar1 package Bridgford beef jerky (1 serving will be used)

CANNED/JARRED FOODS: 1 jar Crazy Richard’s Natural Peanut Butter1 package all-natural applesauce (2 individual cups will be used)1 jar St. Dalfour’s 100 percent natural fruit spread1 carton Swanson chicken stock (1 serving will be used)1 15-ounce can pinto beans, rinsed and drained2 cans (14-ounce) diced tomatoes with chiles1 3 oz. can peas3 3 oz. cans corn2 cans chunk light tuna1 package whey protein powder (optional)

PASTAS, GRAINS AND CEREALS: 1 can/carton Quick Quaker Oats (3 cups will be used)1 box whole-wheat elbow macaroni1 box ground flaxseed (optional)

BEVERAGES: 1 16 oz. bottle orange juice3 8 oz. packages chocolate milk1 pint skim milk

PRODUCE: 9 bananas5 apples1 avocado1 package baby carrots1 package baby spinach4 cloves garlic (less than 1 head)2 baking potatoes3 heads broccoli1 large package green beans (20 beans will be used)2 tangerines2 packages pre-sliced white mushrooms1 small onion1 head romaine lettuce2 sweet red peppers1 red onion1 portabella mushroom1 sweet potato1 green bell pepper

SPICES: 1 package taco seasoning1 package garlic powder1 package red pepper flakesSaltBlack pepper

Week 2

Sunday:

8 a.m.20 oz. water




NoonBelly Off! Tuna Melt

3 oz. can corn

3 p.m.2 Laughing Cow Mini

Babybel Original individual cheeses1 medium apple

7 p.m.Burritos

1/4 cup brown rice

Today's Recipes

Loaded Vegetable Omelet3 eggs, well beaten2 tablespoons chopped green bell pepper2 tablespoons chopped tomato, seeded2 tablespoons pre-sliced mushroomsSalt and pepper to taste

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.

Belly Off! Tuna Melt 2 slices whole-grain bread1 can chunk light tuna, drained1 tsp light mayonnaise2 slices Sargento deli style cheese

1. Combine tuna and mayo. 2. Add to bread. Place cheese slices on top. 3. Broil until cheese melts.

Burritos (Makes 4 servings)1 pound ground beef1 red bell pepper, sliced1 package taco seasoningWhole grain tortillas2 cups shredded Monterey Jack or Cheddar cheese2 cups shredded romaine lettuce2 cups diced tomatoesSalsa1 tsp. olive oil

1. Cook the beef in a large sauté pan over medium-high heat until browned. Add the red pepper and continue to cook, stirring, until softened slightly. Add the taco seasoning and water, stir, and simmer for 10 minutes, until the pepper slices are al dente.

2. Place a tortilla on a flat surface. Spoon 2 scoops of the beef mixture on the bottom one-third of the tortilla. Layer on cheese, lettuce, tomatoes, and salsa, being careful not to overload the tortilla. Fold the left and the right sides of the tortilla inward 1 inch, and then, starting from the bottom, roll up the tortilla until the seam is down. Repeat to make additional burritos.

3. Using a napkin of a paper towel, rub the olive oil on the bottom of a sauté pan. Heat on medium-high until hot but not smoking. Place the burritos, in batches if necessary, in the pan and cook for 3 to 4 minutes. Flip and cook on the other side for 3 to 4 minutes longer, until heated through and browned.

Monday:

8 a.m.20 oz. water




Cheese

NoonTunaGuac Sandwich

15 Baby-cut carrots

3 p.m.Smart Balance


7 p.m.Chili Mac and

Cheese1 cup applesauce

Today's Recipes

One-Minute PB Banana Oatmeal1 cup Quaker One-Minute Oats1 banana, sliced1 tbsp all-natural peanut butter1 cup water


TunaGuac Sandwich 2 slices whole grain bread1 can chunk light tuna, drained1/3 fresh avocadoSalt and pepper to taste

1. Mix tuna, avocado, salt and pepper. 2. Spread on bread.

Chili Mac and Cheese (Makes 4 servings)1 15-ounce can pinto beans, rinsed and drained1 pound ground turkey2 cans (14-ounce) diced tomatoes with chiles1 cup whole-wheat elbow macaroni1/2 teaspoon garlic powder

http://my.menshealth.com/bellyoff/restaurant-options.php






1 tablespoon taco seasoning1 cup shredded reduced-fat cheddar cheese

1. Cook the turkey and garlic powder in a large skillet over medium heat, breaking up the turkey with a wooden spoon so it cooks evenly. When the turkey is no longer pink, add the beans, tomatoes (including juice), macaroni, and taco seasoning. Bring to a boil.

2. Reduce the heat to low, cover and simmer for 25 minutes, stirring occasionally. During the last minute of cooking, sprinkle on the shredded cheese and mix so it melts into the dish.

Tuesday:

8 a.m.20 oz. water3 Scrambled

Eggs8 ounces orange

juiceBlack coffee

(optional)



Noon2 Power-Packed

PBJs1 medium apple


1 medium banana




20 Green Beans

9 p.m.Smart Balance



Today's Recipes

3 Scrambled Eggs3 eggs1 tsp Pam cooking spray


Power-Packed PBJ 1 tablespoon 100% whole fruit preserves






2 slices whole grain bread, toasted1 tablespoon all-natural peanut butter

1. Spread the preserves on one of the toast slices. 2. Spread the peanut butter on the other toast slice. 3. Slap the two sandwich halves together.

Seared Sirloin with Shrooms (Makes 2 servings)2 sirloin steaks, 6 oz each1/4 c chicken stock1/2 c sliced mushrooms1 tsp olive oilPlus: Salt and pepper; 1/4 tsp dried thyme; 1 clove garlic, crushed




Side: Microwave Baked Potato 1 large baking potatoSalt and pepper to taste




Wednesday:

8 a.m.20 oz. water


milk

10:30 a.m.3 clementines or 2

tangerines2 Laughing Cow

Mini Babybel Original individual

cheeses

NoonGobbleGuac

Sandwich15 Baby-cut

carrots


milk

7 p.m.Chicken with Jerk

MarinadeSteamed Broccoli

3 oz. can corn

Today's Recipes

PB/Banana Wrap 1 tbsp all-natural peanut butter1 banana, sliced1 whole wheat flour tortilla


GobbleGuac Sandwich 2 slices whole grain bread4 slices pre-sliced turkey1/3 fresh avocadoSalt and pepper to taste

1. Mix avocado, salt and pepper. 2. Add turkey to bread. 3. Spread mixture on turkey.

Chicken with Jerk Marinade (Makes 2 servings)2 boneless skinless chicken breasts½ bottle jerk chicken 10-minute marinadeSalt and pepper to taste

1. Place chicken with marinade in a bowl. Let marinate for 10 minutes. 2. Bake chicken at 350 degrees until cooked through. 3. Salt and pepper to taste.

Side: Steamed Broccoli 1 head broccoliSalt and pepper to taste



Thursday:




(optional)

10:30 a.m.50 Raisins

1 Stonyfield yogurt



3 p.m.1 Larabar Apple


milk

7 p.m.Shrimp Scampi

1 cup applesauce

Today's Recipes

One-Minute Cheesy Mushroom Scramble 3 eggs½ c pre-sliced mushrooms1 ounce 2% shredded mozzarella1 tsp Pam cooking spray

1. Crack eggs into bowl. Whisk eggs to break yolks. 2. Add mushrooms and cheese. 3. Spray Pam on hot pan. 4. Add eggs. Cook and scramble until firm.

Turkey Wrap 1 whole wheat flour tortilla4 slices pre-sliced turkey1 slice Sargento deli style cheeseMustard to taste


Shrimp Scampi (Makes 2 servings)24 large frozen shrimp (the peeled and deveined kind)1/2 c chopped baby spinach leaves1 tsp olive oil1 clove garlic, crushed1/2 tsp dried basilA splash or two of hot sauce

1. Mix all the ingredients in a large microwavable bowl, tossing well to coat the shrimp. 2. Microwave for 1 minute. Remove and toss again. 3. Nuke for 1 minute and 15 seconds more.

Friday:

8 a.m.20 oz. water




Cheese

NoonPB Wrap


3 p.m.Smart Balance



7 p.m.Barbecue ChickenMicrowave Baked

Potato3 oz. can peas

Today's Recipes


Mix all ingredients in a bowl. Microwave on high for 1 minute.

PB Wrap 1 tbsp all-natural peanut butter1 whole wheat flour tortilla

Spread peanut butter in tortilla

Barbecue Chicken (Makes 6 servings)1/4 cup low-fat vinaigrette dressing, such as sun-dried tomato2 tablespoons Worcestershire sauce2 tablespoons spicy barbecue sauce12 skinless, boneless chicken thighs, trimmed of visible fat (about 3 pounds)





Saturday:

8 a.m.20 oz. water


10:30 a.m.1 Tbsp peanut butter

1 medium banana

NoonMan Salad

15 Baby-cut carrots

3 p.m.1 medium apple


7 p.m.Grilled Sausage with

the WorksMicrowave Baked






Black coffee (optional) individual cheeses Sweet PotatoSteamed Broccoli

Today's Recipes

Ultimate Power Breakfast 1 egg1 cup low-fat milk3/4 cup oatmeal1/2 cup mixed berries1 tablespoon chopped pecans or almonds1 teaspoon vanilla whey protein powder1 teaspoon ground flaxseed1/2 banana, sliced1 tablespoon plain yogurt


Beef and Bleu Cheese Salad (Makes 2 servings)9 oz flank steakSalt and pepper2 plum tomatoes, cut into eights1/3 cup sliced onion1 small clove garlic, crushed5 cups, chopped romaine lettuce4 Tbsp low-fat balsamic vinaigrette3 Tbsp crumbled blue cheese

1. Preheat a grill pan on medium high. Season both sides of the steak with salt and pepper, and cook it about 6 minutes on each side.

2. Remove the steak, let it rest for 3 to 5 minutes, and then slice it diagonally across the grain into thin strips. 3. In a large bowl, mix the tomatoes, onion and garlic. Add the meat and lettuce, pour on the vinaigrette, and toss well

to completely coat everything 4. Top with the cheese.

Grilled Sausage with the Works (Makes 2 servings)½ Tbsp extra-virgin olive oil2 links precooked chicken sausage (try feta cheese or sun-dried tomato varieties)1 red or yellow pepper, sliced1 medium red onion, sliced1 large Portobello mushroom cap, sliced2 cloves garlic, minced1/2 tsp red pepper flakes1 Tbsp balsamic vinegarsalt and pepper to taste

1. Heat a grill pan or cast-iron skillet over medium-high heat and add the olive oil. 2. When the oil begins to smoke, add the sausage, pepper, onion, and mushroom. Cook for 3 to 4 minutes, moving

the vegetables with a pair of tongs or a spatula so they cook evenly. Add the garlic, pepper flakes, and vinegar and cook for another 3 to 4 minutes, until the vegetables and sausage are browned and the vinegar has been absorbed.

3. Season with salt and pepper and serve with ½ cup soft polenta, prepared according to the package directions.


BAKERY: 1 loaf whole-grain bread (8 slices will be used)

1 package MexAmerican 100 percent Whole Wheat Flour Tortillas (3 will be used)1 package whole wheat hamburger buns (4 will be used)

DAIRY: 1 package 2 percent milk string cheese (2 will be used)1 package grated parmesan cheese4 Stonyfield fruit-flavored yogurt cups6 Laughing Cow Mini Babybel Original individual cheeses1 package reduced-fat Mexican or taco-blend shredded cheese1 package Sargento Deli Style sliced cheese (2 slices will be used)1 package crumbled bleu cheese

MEAT/FISH: 1 dozen eggs (11 will be used)2 medium bone-in pork chops4 medium sirloin steaks1 package pre-sliced turkey (8 slices will be used)4 medium boneless skinless chicken breasts12 oz boneless, skinless chicken thighs (breasts work, too)1 medium flank steak1 pound lean ground beef1 pork tenderloin


CONDIMENTS/SAUCES: 1 bottle all-natural maple syrup1 jar Dijon mustard1 16 oz. bottle olive oil1 bottle fat-free Italian dressing1 bottle vinaigrette salad dressing1 bottle low-sodium Worcestershire sauce

SNACKS AND SWEETS: 1 package Smart Balance Light Butter popcorn (3 bags will be used) 1 pound raw almonds (about 40 almonds will be used)1 Chocolove Strong Dark Chocolate bar (2 squares will be used)1 one-pound package raisins (50 raisins—a normal handful—will be used)1 Larabar Apple Pie Bar1 package Bridgford beef jerky (2 servings will be used)

CANNED/JARRED FOODS: 1 jar Crazy Richard’s Natural Peanut Butter1 package all-natural applesauce (1 individual cup will be used)1 jar St. Dalfour’s 100 percent natural fruit spread2 cans Mexican-style stewed tomatoes1 carton Swanson chicken stock (1 serving will be used)1 3 oz. can peas1 3 oz. can corn

1 can chunk light tuna1 package whey protein powder (optional)

PASTAS, GRAINS AND CEREALS: 1 can/carton Quick Quaker Oats (3 cups will be used)1 box instant brown rice (2 cups will be used)1 box ground flaxseed (optional)


PRODUCE: 8 bananas5 apples2 limes1 avocado1 package baby carrots9 cloves garlic (about 2 heads)4 jalapeño peppers2 baking potatoes3 heads broccoli1 large package green beans (40 beans will be used)1 package grapes (20 will be used)2 packages pre-sliced white mushrooms1 head romaine lettuce2 plum tomatoes2 small onion1 yellow onion1 green bell pepper1 sweet potato1 package spinach leaves1 bunch of fresh cilantro

SPICES: 1 package dried cilantro1 package dried thyme1 package dried rosemary1 package dried oreganoSaltBlack pepper

Week 3

Sunday:

8 a.m. 20 oz. water



10:30 a.m. 1 Stonyfield yogurt1 medium banana

Noon Ultimate Burger3 oz. can corn

3 p.m. 2 Laughing Cow Mini


7 p.m. Rosemary Pork

Tenderloin1 cup applesauce

Microwave Baked Sweet Potato

Today's Recipes

Loaded Vegetable Omelet 3 eggs, well beaten2 tablespoons chopped green bell pepper2 tablespoons chopped tomato, seeded2 tablespoons pre-sliced mushroomsSalt and pepper to taste

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.

The Ultimate Burger (Makes 4 servings)1 egg1 lb lean ground beef1 c oats1 c diced onion1 c chopped spinach2 Tbsp reduced-fat shredded Mexican-blend cheese4 whole-grain bunsSalt and pepper to taste

1. In a large bowl, whisk the egg. 2. Add everything else and mix—your hands are the best tool—until well blended. 3. Form the meat into four patties. 4. Place the burgers on a grill pan or nonstick skillet that’s heated over medium high. Cook for 6 minutes per side or to the desired

level of doneness. (Wrap any extra burgers in plastic and freeze them for later.)

Rosemary Pork Tenderloin (Makes 4-6 servings)1 pork tenderloin2 tablespoons olive oil2 tsp. Dijon mustard1 tsp. chopped garlic1 tablespoon dried rosemary1 tsp. dried oreganoSalt and fresh ground pepper to taste

1. Preheat oven to 375°F. 2. Place the tenderloin in a rectangular baking dish. Combine the olive oil, mustard, garlic, rosemary, oregano, salt, and pepper in a

small bowl. Slather the mixture on the pork using your hands or a basting brush. 3. Bake the tenderloin, uncovered, for 40 or 45 minutes, until the pork is not longer pink in the center. Cut into 1-inch slices to serve.

Side: Baked Sweet Potato: 1 large sweet potatoSalt and pepper to taste


Monday:

8 a.m. 20 oz. water



10:30 a.m. 1 medium apple1 2% Milk String

Cheese

Noon TunaGuac Sandwich15 Baby-cut carrots

3 p.m. Smart Balance Light

Butter Popcorn

7 p.m. Chicken Tex-MexSteamed Broccoli

Today's Recipes

One-Minute PB Banana Oatmeal 1 cup Quaker One-Minute Oats1 banana, sliced1 tbsp all-natural peanut butter1 cup water


TunaGuac Sandwich 2 slices whole grain bread1 can chunk light tuna, drained1/3 fresh avocadoSalt and pepper to taste


Chicken Tex-Mex (Makes 4 servings)1/2 cup fat-free Italian dressing1 can (16 ounces) Mexican-style stewed tomatoes2 cloves garlic, minced2 jalapeno chile peppers, minced1/4 teaspoon dried cilantro1/4 cup (1 ounces) freshly grated Parmesan cheese or shredded reduced-fat Monterey Jack cheese1 cup brown rice







Tuesday:

8 a.m. 20 oz. water3 Scrambled

Eggs8 ounces orange

juiceBlack coffee

(optional)

10:30 a.m. 1 Stonyfield


Noon 2 Power-Packed

PBJs1 medium apple

3 p.m. 25 raw almonds

1 medium banana

7 p.m. Seared Sirloin



20 Green Beans

9 p.m. Smart Balance



Today's Recipes


1. Crack eggs into bowl. 2. Add eggs. Cook and scramble until firm.

Power-Packed PBJ 1 tablespoon 100% whole fruit preserves2 slices whole grain bread, toasted1 tablespoon all-natural peanut butter


Seared Sirloin with Shrooms (Makes 2 servings)2 sirloin steaks, 6 oz eachv 1/4 c chicken stock1/2 c sliced mushrooms1 tsp olive oilPlus: Salt and pepper; 1/4 tsp dried thyme; 1 clove garlic, crushed







1. Add a handful of salt to a small saucepan of water 2. Bring the water to a gentle boil. 3. Add beans and cook for 5-7 minutes uncovered, to desired doneness.

Wednesday:

8 a.m. 20 oz. water


milk

10:30 a.m. 50 raisins

1 Stonyfield yogurt

Noon GobbleGuac

Sandwich15 Baby-cut

carrots

3 p.m. 8 oz. chocolate

milk

7 p.m. Maple Mustard

Pork Chops1 cup applesauce

Today's Recipes





Maple Mustard Pork Chops (Makes 2 servings)1 Tbsp maple syrup1 Tbsp Dijon mustard1 tsp olive oil1 small clove garlic, crushedsalt and pepper to taste2 bone-in pork chops

1. Preheat a cast-iron skillet to medium-high. 2. In a small bowl, stir together the syrup, mustard, oil, garlic, salt, and pepper. 3. Place the chops and mustard mixture inside a large Ziploc plastic bag, then shake thoroughly to

coat the chops. 4. Place the chops on the skillet, cooking 3 to 4 minutes per side. In the last minute of cooking, pour

the remaining mustard mixture onto the chops.




Thursday:

8 a.m.20 oz. water

One-Minute Cheesy Mushroom Scramble


(optional)

10:30 a.m. 50 Raisins

1 Stonyfield yogurt

Noon Turkey Wrap with 1

slice cheese1 medium banana

3 p.m. 1 Larabar Apple Pie

Bar 8 oz. chocolate milk

7 p.m. Char Chicken

Tacos 3 oz. can peas

Today's Recipes













Char Chicken Tacos 12 oz boneless, skinless chicken thighs (breasts work, too)1 ripe avocado, peeled and pit removed1 clove garlic, finely minced1/4 cup chopped fresh cilantro, plus more for garnish2 limes (1 quartered)Salt and pepper, to tasteolive oil1 tsp ground cumin1 tsp chili powder or 1/2 tsp cayenne pepper4 jalapeno peppers1 large yellow onion, peeled and sliced into 1/4-inch rings

1. First, make the guacamole: In a mixing bowl, combine the avocado, garlic, cilantro, and juice of one lime. Mix thoroughly and season with salt and pepper.

2. Preheat a grill on medium high. Drizzle a bit of olive oil over the chicken pieces and then rub them with the cumin, and chili powder or cayenne. Sprinkle on some salt and pepper. Add the chicken, whole jalapenos, and onion rings to the grill. Cook the chicken for 4 to 5 minutes on each side until it's lightly charred and firm to the touch. Cook the jalapenos and onions for the same amount of time, turning them to make sure they caramelize evenly.

3. Serve the grilled chicken with the guac, grilled vegetables, hunks of fresh lime, and more cilantro.

(note to editor: no replacement was suggested here for BBQ chicken on doc, assuming this should be the featured recipe)

Friday:

8 a.m.20 oz. water




Cheese

Noon PB Wrap



Butter Popcorn1 square dark

chocolate

7 p.m. Seared Sirloin with

ShroomsMicrowave Baked

Potato20 green beans

Today's Recipes




Spread peanut butter in tortilla.

Seared Sirloin with Shrooms (Makes 2 servings)2 sirloin steaks, 6 oz each1/4 c chicken stock1/2 c sliced mushrooms

1 tsp olive oilPlus: Salt and pepper; 1/4 tsp dried thyme; 1 clove garlic, crushed








Saturday:

8 a.m. 20 oz. water

Ultimate Power BreakfastBlack coffee (optional)

10:30 a.m. 1 Tbsp peanut butter

1 medium banana

Noon Man Salad


3 p.m. 1 medium apple

2 Laughing Cow Mini Babybel Original individual

cheeses


Today's Recipes




1. Preheat a grill pan on medium high. Season both sides of the steak with salt and pepper, and cook it about 6 minutes on each side. 2. Remove the steak, let it rest for 3 to 5 minutes, and then slice it diagonally across the grain into thin strips.

3. In a large bowl, mix the tomatoes, onion and garlic. Add the meat and lettuce, pour on the vinaigrette, and toss well to completely coat everything

4. Top with the cheese.

Chicken Tex-Mex (Makes 4 servings)1/2 cup fat-free Italian dressing1 can (16 ounces) Mexican-style stewed tomatoes2 cloves garlic, minced2 jalapeno chile peppers, minced1/4 teaspoon dried cilantro1/4 cup (1 ounces) freshly grated Parmesan cheese or shredded reduced-fat Monterey Jack cheese1 cup brown rice








Many of the items on this list are repeated from previous weeks. Check the amount to be used (in parentheses) to see if you’ll need more.

BAKERY: 1 loaf whole-grain bread (6 slices will be used)1 package MexAmerican 100 percent Whole Wheat Flour Tortillas (3 will be used)

DAIRY: 1 package 2 percent milk string cheese (2 will be used)1 package grated parmesan cheese3 Stonyfield fruit-flavored yogurt cups8 Laughing Cow Mini Babybel Original individual cheeses1 package reduced-fat Mexican or taco-blend shredded cheese1 package Sargento Deli Style sliced cheese (1 slices will be used)1 package crumbled bleu cheese

MEAT/FISH: 1 dozen eggs (11 will be used)




2 medium sirloin steaks1 package pre-sliced turkey (12 slices will be used)5 medium boneless skinless chicken breasts12 chicken thighs1 medium flank steak2 slices turkey bacon2 salmon filets

FREEZER AISLE: 1 package frozen mixed berries (2 cups will be used)1 package frozen snow peas

CONDIMENTS/SAUCES: 1 16 oz. bottle olive oil1 bottle fat-free Italian dressing1 bottle vinaigrette salad dressing1 bottle low-sodium Worcestershire sauce1 bottle barbecue sauce1 bottle low-sodium soy sauce1 small bottle peanut oil (optional; may substitute olive oil)

SNACKS AND SWEETS:1 package Smart Balance Light Butter popcorn (2 bags will be used)1 pound raw almonds (about 40 almonds will be used)1 Chocolove Strong Dark Chocolate bar (2 squares will be used)2 Larabar Apple Pie Bars1 package Bridgford beef jerky (1 servings will be used)

CANNED/JARRED FOODS: 1 jar Crazy Richard’s Natural Peanut Butter1 jar St. Dalfour’s 100 percent natural fruit spread1 can Mexican-style stewed tomatoes1 carton Swanson chicken stock (1 serving will be used)1 jar marinara sauce1 3 oz. can peas1 3 oz. can corn1 jar Lucini Rustic Italian Minestrone soup1 package whey protein powder (optional)

PASTAS, GRAINS AND CEREALS: 1 can/carton Quick Quaker Oats (3 cups will be used)1 box instant brown rice (3 cups will be used)1 box ground flaxseed (optional)


PRODUCE: 8 bananas5 apples1 avocado1 package baby carrots5 cloves garlic (about 1 head)2 packages pre-sliced white mushrooms3 baking potatoes2 jalapeño peppers3 baking potatoes1 large package green beans (20 beans will be used)1 bunch asparagus (about 12 spears)1 large carrot2 small onions3 tangerines3 large heads broccoli1 lemon4 tomatoes1 green bell pepper1 package spinach leaves1 package grapes (20 will be used)

SPICES: 1 package dried cilantro1 package dried thyme1 package red pepper flakesSaltBlack pepper

Week 4

Sunday:

8 a.m. 20 oz. water




Noon Belly Off! BLT

Lucini Rustic Italian Minestrone



7 p.m. Belly Off! Chicken Parm


3 oz. can corn

Today's Recipes


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.

Belly Off! BLT 3/4 tablespoon light mayonnaise1 whole wheat tortilla2 slices turkey bacon, cooked2 ounces roasted turkey breast, diced2 slices tomatoes2 leaves lettuce

1. Smear the mayo on the tortilla. 2. Line the middle of the tortilla with the bacon and top with turkey breast, tomato, and lettuce. 3. Roll tightly into a tube.

Belly Off! Chicken Parm 1 tablespoon1 teaspoon olive oil1 boneless, skinless chicken breast1 teaspoon Parmesan cheeseSalt and pepper to taste1/4 cup marinara sauce1 small clove garlic, crushed3 handfuls baby spinach leaves

1. Heat 1 tablespoon oil in a nonstick skillet over medium heat. 2. While pan is heating, pound chicken to 1/4" thickness, then sprinkle cheese, salt, and pepper, pressing lightly. 3. Place in pan and sauté for 2 to 3 minutes per side. 4. Top with nuked marinara. 5. Combine remaining 1 teaspoon oil and garlic in another nonstick skillet over medium-high heat. 6. Add spinach, turning frequently with tongs until wilted (about 6 minutes).

Side: Microwave Baked Potato 1 large potatoSalt and pepper to taste


Monday:8 a.m.

20 oz. waterOne-Minute PB


Noon Rosemary Pork

Tenderloin

3 p.m.Larabar Apple Pie

Bar

7 p.m. Spicy Chicken

Stirfry







Banana OatmealBlack coffee

(optional)

Cheese (Leftover from Sunday dinner)

15 Baby-cut carrots

1/4 cup brown rice

Today's Recipes



Spicy Chicken Stir-Fry (Makes 2 servings)2 tsp peanut oil1/4 tsp red-pepper flakes2 thin-cut, boneless, skinless chicken breasts, cut into bite-size pieces or strips1/3 cup asparagus tips1/3 cup thinly sliced carrots1/4 medium onion, cut into bite-size pieces or strips1/3 cup frozen snow peas2 Tbsp sliced almonds2 tsp reduced-sodium soy sauce

1. Combine the peanut oil and red-pepper flakes in a medium-hot skillet. 2. Add the chicken and cook for 2 to 3 minutes, stirring frequently. 3. Add the remaining ingredients and cook for another 2 to 3 minutes, still stirring often. Serve over

brown rice.

Tuesday:



yogurt

Noon2 Power-Packed

PBJs


1 medium banana


with Shrooms (1

9 p.m.Smart Balance

Light Butter

Eggs8 ounces orange

juiceBlack coffee

(optional)

1 medium banana 1 medium apple serving)Microwave Baked

Potato20 Green Beans

Popcorn1 square dark

chocolate

Today's Recipes





Seared Sirloin with Shrooms(Makes 2 servings)2 sirloin steaks, 6 oz each1/4 c chicken stock1/2 c sliced mushrooms1 tsp olive oilPlus: Salt and pepper; 1/4 tsp dried thyme; 1 clove garlic, crushed








Wednesday:

8 a.m. 20 oz. water

10:30 a.m. 3 clementines or 2

Noon GobbleGuac


7 p.m. Seared Salmon


milk



cheeses

Sandwich15 Baby-cut

carrots

milk Steamed Broccoli1/4 cup brown rice

Today's Recipes





Seared Salmon (Makes 2 servings)2 medium salmon filetsjuice of ½ lemon1 tbsp extra virgin olive oilSalt and pepper to taste

1. Heat oil in pan. 2. Squeeze lemon over salmon. Add salt and pepper. 3. Add salmon to hot oil, skin-side down. 4. Cook until fish is cooked visibly one-third of the way up the side. 5. Flip the fish over, and cook for 2 more minutes. 6. Optional: Place pan in 300-degree oven for 1 minute




Thursday:




(optional)

10:30 a.m.20 grapes

2 Laughing Cow Mini Babybel

Original individual cheeses

Noon Turkey Wrap with


3 p.m. 1 Larabar Apple


milk


3 oz. can peasMicrowave Baked

Potato

Today's Recipes













Friday:

8 a.m.20 oz. water




Cheese

NoonGo out for lunch

(Use our guide to choose a meal at

more than 70 restaurants)



7 p.m.Chicken Tex-Mex1/4 cup brown riceSteamed Broccoli

Today's Recipes

One-Minute PB Berries Oatmeal1 cup Quaker One-Minute Oats½ cup frozen mixed berries1 tbsp all-natural peanut butter1 cup water


Chicken Tex-Mex (Makes 2 servings)4 boneless, skinless chicken breast halves1/2 cup fat-free Italian dressing1 can (16 ounces) Mexican-style stewed tomatoes2 cloves garlic, minced2 jalapeño chile peppers, minced1/4 teaspoon dried cilantro1/4 cup (1 ounces) freshly grated Parmesan cheese or shredded reduced-fat Monterey Jack cheese1 cup brown rice








Saturday:

8 a.m. 20 oz. water



10:30 a.m.1 Tbsp peanut

butter1 medium banana

Noon Man Salad


3 p.m. 1 medium apple2 Laughing Cow


cheeses

7 p.m. Go out for dinner (Use our guide to choose a meal at

more than 70 restaurants)

Today's Recipes




1. Preheat a grill pan on medium high. Season both sides of the steak with salt and pepper, and cook it about 6 minutes on each side.

2. Remove the steak, let it rest for 3 to 5 minutes, and then slice it diagonally across the grain into thin strips.

3. In a large bowl, mix the tomatoes, onion and garlic. Add the meat and lettuce, pour on the vinaigrette, and toss well to completely coat everything

4. Top with the cheese.



BAKERY: 1 loaf whole-grain bread (7slices will be used)1 package whole-wheat tortillas (3 will be used)

DAIRY: 1 cup low-fat blueberry yogurt1 cup low-fat plain yogurt1 package crumbled blue cheese1/2 pound smoked mozzarella1 package shredded mozzarella1 quart low-fat milk

MEAT/FISH: 1 dozen eggs (10 will be used)2 boneless, skinless chicken breasts1/2 pound pre-sliced turkey12 skinless, boneless chicken thighs2 salmon filets12 oz lean ground beef8 oz flank steak

FREEZER AISLE: 1 package frozen blueberries1 package frozen snow peas1 package frozen mixed berries1 dozen eggs (10 will be used)

CONDIMENTS/SAUCES: 1 small bottle peanut oil (may substitute olive oil)1 bottle low-sodium soy saucePam cooking spray1 jar mustard1 bottle Worcestershire sauce

1 bottle spicy barbecue sauce1 bottle low-fat vinaigrette dressing

SNACKS AND WEETS: 2 jar whole fruit preserves1 package sliced almonds1 package chopped pecans

CANNED/JARRED FOODS: 1 jar all-natural peanut butter1 can sliced mushrooms1 32-ounce can crushed tomatoes1 package whey protein powder

PASTAS, GRAINS, CEREALS: 1 package ground flaxseed1 cup Quaker One-Minute Oats1 package instant plain oatmeal1 package low-fat granola

BEVERAGES: 1 16-ounce bottle orange juice1 pint fat-free milk10 tea bags4 bottles flavored seltzer

PRODUCE: 1 package arugula3 tomatoes1 medium red onion1 medium yellow onion1 bunch asparagus1 bunch carrots3 heads broccoli2 large baking potatoes2 pounds green beans2 bananas1 avocado1 package mushroomsbunch fresh parsley5 cloves garlic3 tomatoes1 green bell pepper1 lemon

SPICES: 1 package red pepper flakesSaltBlack pepper

Week 5

Sunday:

8 a.m. 20 oz. water




NoonGo out to lunch (use our guide to choose a meal at

more than 70 different

restaurants)

3 p.m. 2 Laughing Cow


cheeses1 medium apple

7 p.m.The Gourmet Cheesesteak3 oz. can corn

Today's Recipes




The Gourmet Cheesesteak (Makes 2 servings)8 oz flank steak2 cups arugula (or another favorite variety of greens)2 Tbsp crumbled blue cheese1 large tomato or 2 Roma tomatoes, sliced1 medium red onion, slicedSalt and pepper1 tsp olive oil2 Tbsp balsamic vinegar2 medium, whole-wheat hoagie rolls2 Tbsp light mayonnaise

1. Add a pinch of salt to the onion slices and sauté them in the oil over medium-low heat. After 10 to 15 minutes, add the balsamic vinegar. Leave the pan on low heat while you make the rest of the meal.

2. Salt and pepper the steak and grill it on high, 4 to 5 minutes per side (or 135°F internal temp) for medium rare. Let it rest for 5 minutes and slice it into thin strips.

3. Mix the blue cheese and mayo and spread the mixture on the inside of each roll. Add the tomatoes, arugula, steak, and balsamic onions.

Monday:

8 a.m. 20 oz. water

Quick Thick Yogurt with Extras



Cheese

Noon Grilled Cheese

Sandwich15 Baby-cut carrots

3 p.m. Larabar Apple Pie

Bar

7 p.m.Spicy Chicken Stirfry1/4 cup brown rice

Today's Recipes

Quick Thick Yogurt with Extras 1 cup low-fat blueberry yogurt1 handful of frozen blueberries1/4 cup slivered almonds1/4 cup low-fat, whole-grain granola

1. Spoon yogurt into a bowl. 2. Stir in the blueberries, almonds and granola.

Grilled Cheese Sandwich 1 teaspoon olive oil2 slices whole-wheat bread2 slices (or 1/2 cup) of part-skim mozzarella cheese2 slices of tomatooregano to taste

1. Place an oiled skillet over medium heat. Slip the cheese slices and tomato onto a slice of whole wheat bread. Sprinkle on oregano. Cover with the second bread slice.

2. Grill the sandwich until the mozzarella melts.

Spicy Chicken Stir-Fry (Makes 2 servings)2 tsp peanut oil1/4 tsp red-pepper flakes2 thin-cut, boneless, skinless chicken breasts, cut into bite-size pieces or strips1/3 cup asparagus tips1/3 cup thinly sliced carrots1/4 medium onion, cut into bite-size pieces or strips1/3 cup frozen snow peas2 Tbsp sliced almonds2 tsp reduced-sodium soy sauce

1. Combine the peanut oil and red-pepper flakes in a medium-hot skillet. 2. Add the chicken and cook for 2 to 3 minutes, stirring frequently.

3. Add the remaining ingredients and cook for another 2 to 3 minutes, still stirring often. Serve over brown rice.



Tuesday:


Eggs8 ounces orange

juiceBlack coffee

(optional)



Noon 2 Power-Packed

PBJs1 medium apple


1 medium banana


with Shrooms (1 Serving)


20 Green Beans




Today's Recipes













Wednesday:

8 a.m. 20 oz. water


milk

10:30 a.m. 3 clementines or 2



cheeses

Noon GobbleGuac

Sandwich15 Baby-cut

carrots


milk

7 p.m.Barbecue ChickenMicrowave Baked

Potato3 oz. can peas

Today's Recipes


Mix banana and peanut butter in tortilla.








Thursday:

8 a.m. 20 oz. water

One-Minute Cheesy

10:30 a.m. 20 grapes

2 Laughing Cow

Noon Turkey Wrap with 1

slice cheese

3 p.m. 1 Larabar Apple Pie

Bar


Steamed Broccoli











Mushroom Scramble


(optional)


cheeses

1 medium banana 8 oz. chocolate milk 1/4 cup brown rice

Today's Recipes

One-Minute Cheesy Mushroom Scramble3 eggs½ c pre-sliced mushrooms1 ounce 2% shredded mozzarella1 tsp Pam cooking spray


Turkey Wrap 1 whole wheat flour tortilla4 slices pre-sliced turkey 1 slice Sargento deli style cheeseMustard to taste


Seared Salmon(Makes 2 servings)2 medium salmon filetsjuice of ½ lemon1 tbsp extra virgin olive oilSalt and pepper to taste

1. Heat oil in pan. 2. Squeeze lemon over salmon. Add salt and pepper. 3. Add salmon to hot oil, skin-side down. 4. Cook until fish is cooked visibly one-third of the way up the side. 5. Flip the fish over, and cook for 2 more minutes. 6. Optional: Place pan in 300-degree oven for 1 minute



Friday:

8 a.m. 20 oz. water




Cheese

Noon PB Wrap



Butter Popcorn1 square dark

chocolate

7 p.m. Meatballs with

Mozzarella20 green beans

Steamed Broccoli

Today's Recipes

One-Minute PB Berries Oatmeal1 cup Quaker One-Minute Oats½ cup frozen mixed berries1 tbsp all-natural peanut butter1 cup water




Meatballs with Mozzarella (Makes 4 servings)12 oz lean ground beef1 slice bread, torn into tiny pieces and soaked in milk2 eggs1/2 cup chopped fresh parsley, plus more for garnish1 onion, chopped4 cloves garlic, mincedsalt and pepper1/2 lb smoked mozzarella, cut into 1/2-inch cubes1 Tbsp olive oil1 32-oz can crushed tomatoes

1. Mix the beef with the bread, eggs, 1/2 cup parsley, half the onion and garlic, and a generous sprinkling of salt and pepper. Without overworking the meat, form meatballs.

2. Hold each meatball in the palm of one hand and use the thumb of your other hand to make an indentation in the meatball. Drop in a cheese cube, and then carefully fold the meat back over to cover.

3. Heat the oil in a large skillet or pot over medium heat and sear each meatball until brown all over. Remove to a plate. Pour off all but a little fat and add the remaining onion and garlic; sauté until light brown. Return the meatballs to the pan, add the tomatoes, and cook over low heat for 20 minutes to 1 hour.

4. Season the sauce with salt and pepper. Serve over whole-wheat pasta and garnish with parsley.


1. Break broccoli head into bite-sized florets. 2. Boil an inch of water in a saucepan. Add the broccoli to the boiling water.



3. Cover and reduce heat to medium. Cook for 6-7 minutes, until florets are easily pierced with a fork. 4. Drain and season with salt and pepper.

Side: Green Beans20 green beans, ends trimmedSalt and pepper to taste


Saturday:

8 a.m. 20 oz. water



10:30 a.m. 1 Tbsp peanut


Noon Meatballs with

Mozzarella (leftovers from Friday dinner)

3 p.m. 1 medium

apple2 Laughing Cow Mini Babybel Original

individual cheeses

SUPPER??? SNACK???

Today's Recipes





BAKERY: 1 loaf whole-grain bread (12 slices will be used)1 package MexAmerican 100 percent Whole Wheat Flour Tortillas (3 will be used)1 package whole wheat hamburger buns (4 will be used)

DAIRY: 1 package 2 percent milk string cheese (2 will be used)4 Stonyfield fruit-flavored yogurt cups6 Laughing Cow Mini Babybel Original individual cheeses1 package reduced-fat Mexican or taco-blend shredded cheese1 package grated Parmesan cheese1 pound fresh mozzarella1 package Sargento Deli Style sliced cheese (4 slices will be used)1 container part-skim ricotta cheese

MEAT/FISH: 1 dozen eggs (11 will be used)2 medium bone-in pork chops2 medium sirloin steaks1 package pre-sliced turkey (7 slices will be used)2 medium boneless skinless chicken breasts12 chicken thighs2 pounds lean ground beef2 tilapia filets1 small package smoked turkey


CONDIMENTS/SAUCES: 1 bottle natural maple syrup1 jar Dijon mustard1 16 oz. bottle olive oil1 bottle fat-free Italian dressing1 bottle vinaigrette salad dressing1 bottle low-sodium Worcestershire sauce1 bottle barbecue sauce1 jar light mayonnaise

SNACKS AND SWEETS: 1 package Smart Balance Light Butter popcorn (3 bags will be used)1 pound raw almonds (about 40 almonds will be used)1 Chocolove Strong Dark Chocolate bar (2 squares will be used)1 one-pound package raisins (50 raisins—a normal handful—will be used)1 Larabar Apple Pie Bar1 package Bridgford beef jerky

CANNED/JARRED FOODS: 1 jar Crazy Richard’s Natural Peanut Butter1 jar honey1 package all-natural applesauce (2 individual cups will be used)1 jar St. Dalfour’s 100 percent natural fruit spread1 carton Swanson chicken stock (2 servings will be used)1 can Mexican-style stewed tomatoes1 can chopped tomatoes1 3 oz. can peas2 3 oz. cans corn2 cans chunk light tuna1 package whey protein powder (optional)

PASTAS, GRAINS AND CEREALS: 1 can/carton Quick Quaker Oats1 box instant brown rice (2 cups will be used)1 box whole wheat penne pasta (4 ounces will be used)1 box ground flaxseed (optional)

BEVERAGES: 1 16 oz. bottle orange juice3 8 oz. packages chocolate milk1 pint skim milk1 small bottle red wine (for cooking)

PRODUCE: 8 bananas4 apples1 package fresh berries1 avocado1 package baby carrots6 cloves garlic (about 1 head)2 baking potatoes3 heads broccoli1 large package green beans (40 beans will be used)2 packages pre-sliced white mushrooms1 orange2 jalapeño peppers2 small onions1 bag spinach leaves2 sweet potatoes1 bundle asparagus (about 12 spears)2 scallions1 lime1 carrot1 package celery (1 stalk will be used)1 green pepper1 tomato

SPICES: 1 package dried thyme1 package dried cilantro1 package red pepper flakesSaltBlack pepper

Week 6

Sunday:

8 a.m. 20 oz. water

Loaded Vegetable OmeletBlack coffee (optional)


Noon Belly Off! Tuna Melt

3 oz. can corn


Babybel Original individual cheeses

1 medium apple

7 p.m. Penne BologneseSteamed Broccoli

Today's Recipes


1. eat a large skillet coated with olive oil cooking spray over medium heat. 2. 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.


1. Combine tuna and mayo. 2. Add to bread. Place cheese slices on top. 3. Broil until cheese melts.

Penne Bolognese(Makes 4 servings)2 Tbsp olive oil1/4 cup diced smoked turkey1 carrot, peeled and diced1 stalk celery, diced1 small onion, diced1 lb ground sirloin2 cloves garlic3/4 cup red wine3/4 cup chicken broth1 can (14 oz) chopped tomatoes1/4 cup milk4 oz penne pasta4 Tbsp grated mozzarella

1. Heat the olive oil in a large saucepan over medium heat. Add the smoked turkey, carrot, celery, and onion, and cook until lightly browned and very tender (about 10 minutes).

2. Peel the garlic and lightly crush the cloves with the back of your knife. Add it to the pan along with the beef. Cook until the beef is browned (about 5 minutes). Add the wine, stirring well, and cook for 10 more minutes.

3. Add the chicken broth, tomatoes, and milk; simmer uncovered over medium-low heat for 30 minutes, stirring occasionally to prevent the sauce from sticking to the pan. Cook the pasta according to package directions.

4. Drain, and top it with the meat sauce. Garnish with the grated cheese.



Monday:

8 a.m. 20 oz. water

Stuffed Cinnamon French Toast



Cheese



Butter Popcorn

7 p.m. Maple Mustard Pork Chops (1 serving)1 cup applesauceSteamed Broccoli

Today's Recipes

Stuffed Cinnamon French Toast 2 Tbsp part-skim ricotta cheese2 slices whole-grain bread1 tsp honeyPinch + 1/2 tsp ground cinnamon1/2 Tbsp sliced almonds1 egg1 Tbsp 1% milkHandful of fresh berries

1. Spread the room-temperature ricotta on a slice of whole-grain bread. Drizzle the honey over the cheese and sprinkle lightly with a pinch of cinnamon. Top with the sliced almonds and another slice of whole-grain bread.

2. Whisk together the egg, milk, and teaspoon cinnamon. 3. Dip the bread into the egg mixture and cook over medium heat on a nonstick griddle or skillet coated with cooking

spray, until the bread is lightly browned and the cheese is melted. Serve with the berries.

TunaGuac Sandwich2 slices whole grain bread1 can chunk light tuna, drained1/3 fresh avocadoSalt and pepper to taste


Maple Mustard Pork Chops (Makes 2 servings)1 Tbsp maple syrup1 Tbsp Dijon mustard1 tsp olive oil1 small clove garlic, crushedsalt and pepper to taste2 bone-in pork chops

1. Preheat a cast-iron skillet to medium-high. In a small bowl, stir together the syrup, mustard, oil, garlic, salt, and pepper.

2. Place the chops and mustard mixture inside a large Ziploc plastic bag, then shake thoroughly to coat the chops. 3. Place the chops on the skillet, cooking 3 to 4 minutes per side. In the last minute of cooking, pour the remaining

mustard mixture onto the chops.



Tuesday:

8 a.m. 20 oz. water

3 Scrambled Eggs8 ounces orange

juiceBlack coffee

(optional)


Noon 2 Power-Packed

PBJs1 medium apple


1 medium banana

7 p.m. Seared Sirloin with

Shrooms (1 serving)


20 Green Beans




Today's Recipes













Wednesday:

8 a.m. 20 oz. water

PB/Banana Wrap8 oz. chocolate milk

10:30 a.m. 1 medium orange


individual cheeses

Noon GobbleGuac


3 p.m. 8 oz. chocolate milk


Today's Recipes



GobbleGuac Sandwich 2 slices whole grain bread4 slices pre-sliced turkey 1/3 fresh avocadoSalt and pepper to taste


Chicken Tex-Mex (Makes 2 servings)4 boneless, skinless chicken breast halves1/2 cup fat-free Italian dressing1 can (16 ounces) Mexican-style stewed tomatoes2 cloves garlic, minced2 jalapeno chile peppers, minced1/4 teaspoon dried cilantro1/4 cup (1 ounces) freshly grated Parmesan cheese or shredded reduced-fat Monterey Jack cheese1 cup brown rice


2. Meanwhile, preheat the oven to 400°F. In a medium saucepan over medium heat, combine the tomatoes (with juice), garlic, peppers, and cilantro. Simmer for 20 minutes. Reserve 1/4 cup of the tomato mixture.

3. Pour the remaining tomato mixture over the chicken.





Thursday:

8 a.m. 20 oz. waterOne-Minute




1 Stonyfield yogurt





milk

7 p.m. Barbecue Chicken


Potato












(optional)

Today's Recipes

One-Minute Cheesy Mushroom Scramble 3 eggs1/2 c pre-sliced mushrooms1 ounce 2% shredded mozzarella1 tsp Pam cooking spray


Turkey Wrap 1 whole wheat flour tortilla4 slices pre-sliced turkey 1 slice Sargento deli style cheeseMustard to taste


Barbecue Chicken(Makes 6 servings)1/4 cup low-fat vinaigrette dressing, such as sun-dried tomato2 tablespoons Worcestershire sauce2 tablespoons spicy barbecue sauce12 skinless, boneless chicken thighs, trimmed of visible fat (about 3 pounds)





Friday:



8 a.m. 20 oz. water




Cheese

Noon PB Wrap





7 p.m. Ultimate Burger

Microwave Baked Sweet Potato3 oz. can corn

Today's Recipes

One-Minute PB Berries OatmealMakes 1 serving1 cup Quaker One-Minute Oats½ cup frozen mixed berries1 tbsp all-natural peanut butter1 cup water


PB Wrap (Source: Original)1 tbsp all-natural peanut butter1 whole wheat flour tortilla


Ultimate Burger(Makes 4 servings)1 egg1 lb lean ground beef1 c oats1 c diced onion1 c chopped spinach2 Tbsp reduced-fat shredded Mexican-blend cheese4 whole-grain bunsSalt and pepper to taste

1. In a large bowl, whisk the egg. Add everything else and mix—your hands are the best tool—until well blended.

2. Form the meat into four patties. 3. Place the burgers on a grill pan or nonstick skillet that’s heated over medium high. 4. Cook for 6 minutes per side or to the desired level of doneness. 5. (Wrap any extra burgers in plastic and freeze them for later.)

Side: Baked Sweet Potato 1 large sweet potatoSalt and pepper to taste


Saturday:8 a.m.

20 oz. waterUltimate Power

BreakfastBlack coffee

(optional)

10:30 a.m. 1 Tbsp peanut


Noon Ultimate Burger

(Leftovers)1/2 cup applesauce

3 p.m. Lucini Rustic Italian

Minestrone2 Laughing Cow


cheeses

7 p.m.Spicy Lime Tilapia1/4 cup brown rice

20 green beans

Today's Recipes



Spicy Lime Tilapia(Makes 2 servings)1 Tbsp olive oil1/2 tsp red-pepper flakes2 cups lightly packed baby spinach12 asparagus tips2 tilapia fillets (3 to 4 oz each)2 scallions, sliced2 lime quartersSalt and pepper

1. To make chili oil, combine the olive oil and the red-pepper flakes in a small bowl and microwave it on high for 30 seconds. Set it aside.

2. For each serving, lay an 18-inch length of aluminum foil flat on a work surface and arrange half the spinach and six asparagus tips in the center.

3. Place a fillet on top, and top the fillet with half the scallion pieces, half the chili oil, and the juice from a lime quarter.

4. Season with a pinch of salt and pepper. 5. Fold the foil up and over the food, crimping the edges closed and creasing the sides to form a tent. 6. Bake in a 450°F oven for 10 to 12 minutes.






BAKERY:1 loaf whole-grain bread (8 slices will be used)1 package MexAmerican 100 percent Whole Wheat Flour Tortillas (6 will be used)1 whole wheat pita

DAIRY: 1 package 2 percent milk string cheese (2 will be used)4 Stonyfield fruit-flavored yogurt cups6 Laughing Cow Mini Babybel Original individual cheeses1 package reduced-fat Mexican or taco-blend shredded cheese1 pound fresh mozzarella1 package Sargento Deli Style sliced cheese (2 slices will be used)

MEAT/FISH: 1 dozen eggs (10 will be used)2 medium bone-in pork chops2 medium sirloin steaks1 package pre-sliced turkey (6 slices will be used)2 medium boneless skinless chicken breasts12 chicken thighs1 pound lean ground beef2 medium salmon filets


CONDIMENTS/SAUCES: 1 jar Dijon mustard1 16 oz. bottle olive oil1 bottle vinaigrette salad dressing1 bottle low-sodium Worcestershire sauce1 bottle barbecue sauce1 jar salsa (optional)

SNACKS AND SWEETS: 1 package Smart Balance Light Butter popcorn (3 bags will be used)1 pound raw almonds (about 40 almonds will be used)1 Chocolove Strong Dark Chocolate bar (2 squares will be used)1 one-pound package raisins (50 raisins—a normal handful—will be used)1 bag Planters Berry, Nut and Chocolate Trail Mix

1 Larabar Apple Pie Bar1 package Bridgford beef jerky

CANNED/JARRED FOODS: 1 jar Crazy Richard’s Natural Peanut Butter1 package all-natural applesauce (1 individual cup will be used)1 jar St. Dalfour’s 100 percent natural fruit spread1 carton Swanson chicken stock (1 serving will be used)1 can Mexican-style stewed tomatoes1 can black beans1 3 oz. can peas3 3 oz. cans corn1 can chunk light tuna1 jar marinara sauce1 package whey protein powder (optional)

PASTAS, GRAINS AND CEREALS: 1 can/carton Quick Quaker Oats (3 cups will be used)1 box instant brown rice (1 cup will be used)1 box ground flaxseed (optional)


PRODUCE:8 bananas5 apples1 avocado1 package baby carrots3 cloves garlic (less than 1 head)2 baking potatoes2 heads broccoli1 large package green beans (40 beans will be used)2 packages pre-sliced white mushrooms1 orange1 jalapeño pepper2 small onions2 medium yellow squash1 red bell pepper2 large tomatoes1 head romaine lettuce2 green bell peppers1 lemon

SPICES: 1 package taco seasoning1 package dried oregano1 package chili powder

SaltBlack pepper

Week 7

Sunday:

8 a.m. 20 oz. water



Noon Belly Off! Tuna Melt

3 oz. can corn




1/4 cup brown rice

Today's Recipes


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.

1. Combine tuna and mayo. 2. Add to bread. Place cheese slices on top. 3. Broil until cheese melts. 4. Heat oil in pan. 5. Squeeze lemon over salmon. Add salt and pepper. 6. Add salmon to hot oil, skin-side down. 7. Cook until fish is cooked visibly one-third of the way up the side. 8. Flip the fish over, and cook for 2 more minutes. 9. Optional: Place pan in 300-degree oven for 1 minute. 10. Break broccoli head into bite-sized florets. 11. Boil an inch of water in a saucepan. Add the broccoli to the boiling water. 12. Cover and reduce heat to medium. Cook for 6-7 minutes, until florets are easily pierced with a fork. 13. Drain and season with salt and pepper.


Seared Salmon (Makes 2 Servings)2 medium salmon filetsJuice of 1/2 lemon1 tbsp extra virgin olive oilSalt and pepper to taste


Monday:

8 a.m. 20 oz. water




Cheese

Noon Penne Bolognese

(Leftover from Sunday dinner)

15 Baby-cut carrots



7 p.m. Broiled BBQ Pork

Chop1 cup applesauceSteamed Broccoli

Today's Recipes



Broiled BBQ Pork Chops (Makes 2 servings)2 medium pork chops2 tsps BBQ sauceBlack pepper to taste

1. Spread BBQ sauce and pepper on pork 2. Broil until ready to eat.




Tuesday:


Eggs8 ounces orange

juiceBlack coffee

(optional)



Noon 2 Power-Packed

PBJs1 medium apple


1 medium banana




20 Green Beans

9 p.m.Smart Balance



Today's Recipes










1. Prick the potato all over with a fork. 2. Microwave on full power for 5 minutes. 3. Turn the potato over, and microwave for 5 minutes more. 4. Cut in half, length-wise, and season with salt



Wednesday:

8 a.m. 20 oz. water


milk

10:30 a.m. 1 medium orange2 Laughing Cow


cheeses

NoonGobbleGuac

Sandwich15 Baby-cut

carrots


milk

7 p.m. Chicken Chili with

Black Beans20 Green Beans3 oz. can corn

Today's Recipes





Chicken Chili with Black Beans (Makes 5 servings)3/4 pound boneless, skinless chicken breast, diced 2 cloves garlic, minced1 can (28 ounces) tomatoes, cut up1 1/2 cups black beans, cooked1 cup onions coarsely chopped1 cup celery, sliced1 cup sweet green peppers, diced1 jalapeno pepper, seeded and minced4 teaspoons mild chili powder 1/2 teaspoon dried oregano8 ounces yellow summer squash, halved lengthwise and cut into 1/2-inch (1-cm) slices

1. Coat a pot with nonstick spray and warm it over medium-high heat for 1 minute. Add chicken and garlic, and sauté until chicken is lightly browned, about 3 minutes.

2. Add tomatoes, beans, onions, celery, sweet and jalapeno peppers, chili powder, and oregano. Bring to a boil. Reduce heat to low. Cover and simmer, stirring occasionally, for 15 minutes. Add squash. Cover and simmer, stirring occasionally, until squash is tender, about 10 minutes.



Thursday:

8 a.m. 20 oz. waterOne-Minute



(optional)


1 Stonyfield yogurt

Noon Chicken Chili with

Black Beans (Leftover from

Tuesday dinner)3 Tbsp Planters Trail Mix Berry,

Nut, and Chocolate



milk



Potato

Today's Recipes

One-Minute Cheesy Mushroom Scramble 3 eggs1/2 c pre-sliced mushrooms1 ounce 2% shredded mozzarella1 tsp Pam cooking spray






1. Prick the potato all over with a fork. 2. Microwave on full power for 5 minutes. 3. Turn the potato over, and microwave for 5 minutes more.

4. Cut in half, length-wise, and season with salt and pepper.

Friday:

8 a.m. 20 oz. water



Cheese

Noon PB Wrap





7 p.m. Go out to dinner

(use our restaurant options to choose

a meal)

Today's Recipes





Saturday:

8 a.m. 20 oz. water



1 medium banana

Noon Pita Pizza



individual cheeses

7 p.m. Belly Off! Burritos

3 oz. can corn

Today's Recipes



Pita Pizza1/4 c marinara sauce1 small (4’’) whole-wheat pita2 slices deli turkey, chopped1 Tbsp chopped onions2 Tbsp part-skim mozzarella

1. Spread the sauce evenly over the pita, and top with the other ingredients. 2. Bake for 4 to 6 minutes in an oven preheated to 475°F.

Burritos (Makes 4 servings)1 pound ground beef1 red bell pepper, sliced1 package taco seasoningWhole-grain tortillas2 cups shredded Monterey Jack or Cheddar cheese2 cups shredded romaine lettuce2 cups diced tomatoesSalsa1 tsp. olive oil

1. Cook the beef in a large sauté pan over medium-high heat until browned. Add the red pepper and continue to cook, stirring, until softened slightly. Add the taco seasoning and water, stir, and simmer for 10 minutes, until the pepper slices are al dente.

2. Place a tortilla on a flat surface. Spoon 2 scoops of the beef mixture on the bottom one-third of the tortilla. Layer on cheese, lettuce, tomatoes, and salsa, being careful not to overload the tortilla. Fold the left and the right sides of

the tortilla inward 1 inch, and then, starting from the bottom, roll up the tortilla until the seam is down. Repeat to make additional burritos.

3. Using a napkin of a paper towel, rub the olive oil on the bottom of a sauté pan. Heat on medium-high until hot but not smoking. Place the burritos, in batches if necessary, in the pan and cook for 3 to 4 minutes. Flip and cook on the other side for 3 to 4 minutes longer, until heated through and browned.



BAKERY: 1 loaf whole-grain bread (8 slices will be used)1 package MexAmerican 100 percent Whole Wheat Flour Tortillas (4 will be used)1 package whole wheat hamburger buns (4 will be used)

DAIRY: 1 package 2 percent milk string cheese (2 will be used)4 Stonyfield fruit-flavored yogurt cups6 Laughing Cow Mini Babybel Original individual cheeses1 package reduced-fat Mexican or taco-blend shredded cheese1 package grated parmesan cheese (1/4 cup will be used)1 package Sargento Deli Style sliced cheese (2 slices will be used)

MEAT/FISH: 1 dozen eggs (11 will be used)2 medium sirloin steaks4 thin-cut pork chops1 package pre-sliced turkey (8 slices will be used)4 medium boneless skinless chicken breasts12 chicken thighs12 boneless chicken tenderloins1 pound lean ground beef2 slices turkey bacon1 package roasted turkey breast (2 oz. will be used)

FREEZER AISLE: 1 package frozen mixed berries (2 cups will be used)1 package frozen snow peas

CONDIMENTS/SAUCES: 1 16 oz. bottle olive oil1 bottle fat-free Italian dressing1 bottle vinaigrette salad dressing1 bottle low-sodium Worcestershire sauce1 bottle barbecue sauce1 bottle hot sauce1 jar organic honey1 jar light mayonnaise1 bottle low sodium soy sauce1 bottle peanut oil (optional; olive oil may be used to replace)

SNACKS AND SWEETS: 1 package Smart Balance Light Butter popcorn (4 bags will be used)1 pound raw almonds (about 40 almonds will be used)1 Chocolove Strong Dark Chocolate bar (2 squares will be used)1 one-pound package raisins (50 raisins—a normal handful—will be used)1 Larabar Apple Pie Bar1 package Bridgford beef jerky

CANNED/JARRED FOODS: 1 jar Crazy Richard’s Natural Peanut Butter1 package all-natural applesauce (1 individual cup will be used)1 jar St. Dalfour’s 100 percent natural fruit spread1 carton Swanson chicken stock (1 serving will be used)1 can Mexican-style stewed tomatoes1 3 oz. can peas2 3 oz. cans corn1 can chunk light tuna1 jar Lucini Rustic Minestrone1 package whey protein powder (optional)

PASTAS, GRAINS AND CEREALS: 1 can/carton Quick Quaker Oats (3.75 cups will be used)1 box instant brown rice (2 cups will be used)1 box ground flaxseed (optional)


PRODUCE: 8 bananas5 apples1 avocado2 small zucchinis1 package baby carrots5 cloves garlic (less than 1 head)3 baking potatoes2 heads broccoli1 large package green beans (40 beans will be used)2 packages pre-sliced white mushrooms1 orange4 small onions1 bunch scallions2 large tomatoes1 sweet potato1 head romaine lettuce1 green bell pepper1 jalapeño pepper1 bunch carrots 1 bunch asparagus spears

SPICES: 1 package fresh ginger1 package dried cilantro

1 package dried thyme1 package paprika1 package red pepper flakesSaltBlack pepper

Week 8

Sunday:

8 a.m. 20 oz. water

Loaded Vegetable

OmeletBlack coffee

(optional)



Noon Ultimate Burger

(leftovers from Saturday dinner)

3 oz. can corn

3 p.m.2 Laughing Cow Mini Babybel Original

individual cheeses

1 medium apple

7 p.m. Spicy Chicken

Stir-fry



Today's Recipes










Spicy Chicken Stir-Fry(Makes 2 servings)2 tsp peanut oil1/4 tsp red-pepper flakes2 thin-cut, boneless, skinless chicken breasts, cut into bite-size pieces or strips1/3 cup asparagus tips1/3 cup thinly sliced carrots1/4 medium onion, cut into bite-size pieces or strips1/3 cup frozen snow peas2 Tbsp sliced almonds2 tsp reduced-sodium soy sauce

1. Combine the peanut oil and red-pepper flakes in a medium-hot skillet. 2. Add the chicken and cook for 2 to 3 minutes, stirring frequently. 3. Add the remaining ingredients and cook for another 2 to 3 minutes, still stirring often. Serve over

brown rice.

Monday:

8 a.m.20 oz. water




Cheese



Butter Popcorn

7 p.m. Maple Mustard Pork Chops (1 serving)1 cup applesauceSteamed Broccoli

Today's Recipes



TunaGuac Sandwich 2 slices whole grain bread1 can chunk light tuna, drained1/3 fresh avocadoSalt and pepper to tast


Spicy Pork Stir-Fry (Makes 2 servings)4 tsp peanut oil

1/2 tsp red-pepper flakes 4 thin-cut pork chops, cut into bite-sized pieces or strips (10 oz total)2 small zucchinis, cut into bite-sized pieces or strips2/3 medium onion, cut into bite-sized pieces or strips2/3 cup carrot strips2 cloves garlic, crushed4 tsp reduced-sodium soy sauce

1. Heat the oil and pepper flakes in a skillet over medium-high heat. Add the pork and cook for 2 to 3 minutes, stirring frequently. Add the remaining ingredients and cook 2 to 3 minutes longer, stirring frequently.

Brown Rice Pilaf (Makes 2 servings)1 teaspoon peanut oil1/2 small onion, minced1 clove garlic, minced1/2 tablespoon peeled and grated fresh ginger1/2 jalapeño pepper (seeds removed), minced1 cup brown rice, cooked according to package directions1 tablespoon sliced almonds1/4 cup sliced scallions

1. Heat the oil in a nonstick sauté pan over medium heat. 2. Add the onion, garlic, ginger, and pepper, and sauté until the onion is translucent, about 3 to 5 minutes. 3.

Add the rice, almonds, and scallions. Cook and stir 1 to 2 minutes longer.

Tuesday:


Eggs8 ounces orange

juiceBlack coffee

(optional)



Noon 2 Power-Packed

PBJs1 medium apple


1 medium banana




20 Green Beans




Today's Recipes





Seared Sirloin with Shrooms (Makes 2 servings)

2 sirloin steaks, 6 oz each1/4 c chicken stock1/2 c sliced mushrooms1 tsp olive oilPlus: Salt and pepper; 1/4 tsp dried thyme; 1 clove garlic, crushed








Wednesday:

8 a.m. 20 oz. water

PB/Banana Wrap8 oz. chocolate milk

10:30 a.m. 1 medium orange


individual cheeses

Noon GobbleGuac


3 p.m. 8 oz. chocolate milk


Today's Recipes





Chicken Tex-Mex(Makes 4 servings)4 boneless, skinless chicken breast halves

1/2 cup fat-free Italian dressing1 can (16 ounces) Mexican-style stewed tomatoes2 cloves garlic, minced2 jalapeño chile peppers, minced1/4 teaspoon dried cilantro1/4 cup (1 ounces) freshly grated Parmesan cheese or shredded reduced-fat Monterey Jack cheese1 cup brown rice







Thursday:

8 a.m. 20 oz. water One-

Minute Cheesy Mushroom Scramble


(optional)


1 Stonyfield yogurt

Noon Turkey Wrap with




milk

7 p.m. Barbecue Chicken


Potato

Today's Recipes



Turkey Wrap1 whole wheat flour tortilla4 slices pre-sliced turkey

1 slice Sargento deli style cheeseMustard to taste
















Friday:8 a.m.

20 oz. waterOne-Minute PB Berries Oatmeal



Cheese

Noon PB Wrap





7 p.m. Boneless Wings


3 oz. can corn

Today's Recipes

One-Minute PB Berries Oatmeal 1 cup Quaker One-Minute Oats1/2 cup frozen mixed berries1 tbsp all-natural peanut butter1 cup water

1. Mix all ingredients in a bowl. 2. 2. Microwave on high for 1 minute.

PB Wrap (Source: Original) 1 tbsp all-natural peanut butter1 whole wheat flour tortilla


Boneless Wings (Makes 2 servings)3 tsp honey3 Tbsp hot sauce2 Tbsp low-sodium Worcestershire sauce1/2 tsp minced garlic1/2 tsp paprika12 chicken tenders

1. Preheat a nonstick skillet on medium-high. 2. Stir together the honey, hot sauce, Worcestershire sauce, garlic, and paprika in a small bowl.

Microwave for 10 seconds, stirring if the honey clumps. 3. Place the chicken and half of the spice mixture in a large Ziploc bag and shake until coated. 4. Pour the coated tenders into the skillet and cook for 1 to 2 minutes per side. 5. Toss with the remaining spice mixture to coat them.






6. Eat with celery sticks, baby carrots, and 4 Tbsp (2 Tbsp per serving) of a good, chunky blue cheese dressing that’s reasonably low in fat, such as Ken’s Steak House Lite.



Saturday:

8 a.m. 20 oz. water




1 medium banana

Noon Belly Off! BLT

Lucini Rustic Italian Minestrone



individual cheeses

7 p.m. Ultimate Burger

Microwave Baked Sweet Potato

20 green beans

Today's Recipes



Belly Off! BLT 3/4 tablespoon light mayonnaise1 whole wheat tortilla2 slices turkey bacon, cooked2 ounces roasted turkey breast, diced2 slices tomatoes2 leaves lettuce

1. Smear the mayo on the tortilla. 2. Line the middle of the tortilla with the bacon and top with turkey breast, tomato, and lettuce. 3. Roll tightly into a tube.

The Ultimate Burger (Makes 4 servings)1 egg1 lb lean ground beef1 c oats1 c diced onion1 c chopped spinach2 Tbsp reduced-fat shredded Mexican-blend cheese4 whole-grain bunsSalt and pepper to taste

1. In a large bowl, whisk the egg. 2. Add everything else and mix—your hands are the best tool—until well blended. 3. Form the meat into four patties. 4. Place the burgers on a grill pan or nonstick skillet that’s heated over medium high. Cook for 6 minutes per side or to the

desired level of doneness. (Wrap any extra burgers in plastic and freeze them for later.)

Side: Baked Sweet Potato 1 large sweet potatoSalt and pepper to taste


Eating Out? Choose healthy meal options from these national restaurants:

Arby’s Hardee’s : Lunch/Dinner P. F. Chang’s

Atlanta Bread Company In-n-Out Burger Panda Express

Baja Fish Jack in the Box : Breakfast/Lunch/Dinner

Popeye’s

Bob Evans : Breakfast Jimmy John’s Quizno’s

Carls Jr. KFC Red Lobster

Chevy’s Fresh Mex Long John Silver’s Ruby Tuesday’s

Chick-fil-A Manchu Wok Schlotzsky’s

Chipotle McDonald’s : Breakfast Sonic

Cosi McDonald’s : Lunch/Dinner Starbucks

Einstein Brothers: Lunch/dinner

On The Border Taco Bell

Five Guys Outback Steakhouse Wendy’s

Order this:

Roast Chicken Cordon Bleu Sandwich

Calories: 490

Fat: 21 g

Saturated Fat: 5 g

Sodium: 1600 mg

Protein: 35 g

Order this:

Turkey on Nine GrainCalories: 370

Fat: 6 g

Saturated Fat: 2 g

Sodium: 1240 mg

Protein: 29 g

Order this:

Two (2) Grilled Mahi Mahi Tacos

Calories: 460Fat: 18 g

Saturated Fat: 3 gSodium: 600 mg

Protein: 24 g

Or this:

Two (2) Original Baja Carnitas Tacos



Protein: 20 g

Order this:

5 Scrambled Egg Lites with 2 Slices Bacon and

Fresh Fruit DishCalories: 281

Fat: 8 gSaturated Fat: 4 gSodium: 715 mg

Protein: 33 g

5 Scrambled Egg Lites with 2 Slices Bacon and

Fruit Cup (instead of Fresh Fruit Dish)



Protein: 33 g

Order this:

Charbroiled BBQ Chicken Sandwich

Calories: 380

Fat: 7 g

Saturated Fat: 1.5 g

Sodium: 1070 mg

Protein: 30 g

Order this:

Sante Fe Chopped SaladCalories: 670

Fat: 39 g

Saturated Fat: 16 g

Sodium: 1820 mg

Protein: 52 g

Order this:

Southwest Chargrilled Salad with Fat-Free

Honey Mustard DressingCalories: 300


Protein: 26g

Or this:

Chargrilled Chicken SandwichCalories: 300

Fat: 3.5 gSaturated Fat: 1 gSodium: 1120 mg

Protein: 29 g

Or this:

Nuggets (8-Pack) with Barbecue Sauce


Saturated Fat: 2.5 gSodium: 1170 mg

Protein: 28g

Order this:

Chicken Burrito BowlCalories: 480

Fat: 15.5 g

Saturated Fat: 5 g

Sodium: 1040 mg

Protein: 39

Order this:

Turkey Light SandwichCalories: 390


Protein: 26 g

Order this:

Albacore Tuna Salad Sandwich

Calories: 390

Fat: 12 g

Saturated Fat: 2 g

Sodium: 710 mg

Protein: 30 g

Order this:

Little Bacon Burger With Lettuce Tomato

and MustardCalories: 573

Fat: 33 g


Sodium: 646 mg

Protein: 27 g

Order this:

Charbroiled BBQ Chicken Sandwich



Protein: 27 g

Order this:

1/3-lb. Low-Carb Thickburger



Protein: 30 g

Order this:

Double-Double Hamburger With Onion,

Protein-StyleCalories: 520


Protein: 33 g

Order this:

Breakfast JackCalories: 283


Protein: 16 g

Order this:

Chicken Fajita PitaCalories: 326


Protein: 23 g

Or this:

Hamburger Deluxe with Ketchup and Mustard (hold

the Mayo-Onion Sauce)Calories: 294

Fat: 11 gSaturated Fat: 4 g

Trans Fat: 1 gSodium: 494 mg

Protein: 14 g

Order this:

Turkey Breast Slim SubCalories: 401

Fat: .5 gSaturated Fat: 0 gSodium: 1075 mg

Protein: 27 g

Order this:

Totally Tuna SubCalories: 648


Protein: 33 g

Order this:

Vegetarian Sub with avocado spread,

cucumber, lettuce, tomatoes, alfalfa

sproutsCalories: 285


Protein: 12 g

Order this:

Two (2) Honey BBQ KFC Snackers



Protein: 26 g

Order this:

Chicken SandwichCalories: 440


Protein: 22 g

Order this:

Sweet and Sour Chicken Tenders

with Mixed Vegetables



Protein: 30 g

Order this:

Egg McMuffinCalories: 300


Protein: 18 g

Order this:

Quarter Pounder (no cheese)Calories: 410


Trans Fat: 1 gSodium: 730 mg

Protein: 24 g

Or this:

Six-piece Chicken McNuggetsCalories: 280


Protein: 14 g

Order this:

Chicken Salsa Fresca

Calories: 520

Fat: 9 g

Saturated Fat: 3 g

Sodium: 2410 mg

Protein: 50 g

Order this:

Steak: Victoria's Filet Tenderloin (6 oz.)

Calories: 518

Fat: 42 g

Saturated Fat: 19 g

Sodium: 551 mg

Protein: 34 g

Order this:

Seared Ahi Tuna and Sichuan-Style Asparagus

Calories: 470

Fat: 31 g


Sodium: 2815 mg

Protein: 24.5

Order this:

Broccoli Beef & Mushroom

Chicken with a Side of Mixed

VegetablesCalories: 420

Fat: 17.5 gSaturated Fat: 4 gSodium: 2050 mg

Protein: 31 g

Order this:

Spicy Chicken Breast, Thigh, Leg, and Wing (skinless, breading removed);

with Mashed Potatoes and Gravy

Calories: 410Fat: 12.5 g


Protein: 55 g

Order this:

Small Honey Bourbon Chicken

Calories: 315Fat: 4.5 g


Protein: 16 g

Order this:

Garlic Grilled Jumbo Shrimp with Lemon Juice and a Baked Potato with

Pico de GalloCalories: 600


Sodium: 3050

Or this:

Live Maine Lobster with Cheddar Bay Biscuit and cup of New England Clam

ChowderCalories: 610

Fat: 26.5 gSaturated Fat: 12.5 g

Sodium: 1870 mgProtein: 41 g

Order this:

Seven-ounce Top Sirloin with Fesh Grilled Green

Beans and Sauteed Baby Portabella Mushrooms


Soduim: 2203 mgProtein: 36 g

Or this:

Four (4) Asian DumplingsCalories: 456

Fat: 20 gSodium: 1180 mg

Order this:

Homestyle Tuna Wrap



Protein: 23 g

Order this:

Grilled Chicken WrapCalories: 390

Fat: 14 gSaturated Fat: 3.5 gSodium: 1420 mg

Protein: 28 g

Order this:

Grande Sugar-Free Nonfat Vanilla Latte



Protien: 12 g

Order this:

Two (2) Grilled Steak Soft Tacos, Fresco Style



Or this:

Two (2) Chicken Soft TacosCalories: 380


Order this:

Small Chili and Five-Piece Crispy Chicken Nuggets



Order this:

Single with Everything, but Cheese and Mayonnaise


Saturated Fat: 7 gTrans Fat: 1 g

Sodium: 820 mg

Belly Off Diet

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Transcript of Belly Off Diet