MEALPLAN

VOLUME 7 • ISSUE 2

MEAL PLAN: WEEK 1 EVOO = extra-virgin olive oil

Ham & Swiss Wrap: Arrange 2 oz ham, 1 oz Swiss cheese, 5 slices bell pepper, 1 slice tomato, pinch black pepper and 2 lettuce leaves in 1 wrap

BA Turkey Burrito: Sauté 8 oz ground turkey, 1 clove garlic, minced, 1 tbsp chopped onion, 2 tsp cumin and ½ tsp cayenne until cooked though; serve in 2 wraps with 1 oz goat cheese, 4 slices avocado, 4 tbsp chopped tomato and 2 lettuce leaves, dividing evenly (1 wrap per serving)

MONDAY TUESDAY

BRE

AK

FAST

LUN

CHD

INN

ERSN

ACK

SNA

CKTO

TAL

NU

TRIE

NTS

1 cup cereal with 1 banana, sliced, and ¾ cup milk

1 egg, hardboiled

Apple Hazelnut Barley Porridge: In a small saucepan, heat ¾ cup cooked barley, 1 apple, chopped, ½ cup milk and 10 hazelnuts, chopped

CALORIES: 1,665, FAT: 46 g, SAT. FAT: 10 g, CARBS: 215 g, FIBER: 41 g, SUGARS: 90 g, PROTEIN: 122 g, SODIUM:

1,267 mg, CHOLESTEROL:

329 mg

CALORIES: 1,637, FAT: 50 g, SAT. FAT: 15 g, CARBS:

208.5 g, FIBER: 32 g, SUGARS: 48 g, PROTEIN:

80 g, SODIUM: 1,050 mg, CHOLESTEROL: 145 mg

1 bar 13 crackers with 2 tbsp almond butter

Tuna Salad Roll: Mix 3 oz tuna, ¼ avocado, chopped, 2 tbsp peeled chopped carrot, 1 tbsp chopped onion, 2 tbsp Greek yogurt and 1 tbsp lemon juice; serve on 1 roll with 1 lettuce leaf

½ bell pepper, sliced

1 serving Barley Salad with Chicken, Beets & Goat Cheese (leftovers, p. 86)

1 orange

Mango Yogurt: Mix 1 cup Greek yogurt with ½ cup mango, thawed

½ bell pepper, sliced

1 oz goat cheese

Homemade Ricotta Gnocchi with Arugula Walnut Pesto (see recipe, p. 49)

WEDNESDAY THURSDAY

Mango Avocado Smoothie: Blend 1 cup mango, ¼ avocado, peeled and pitted, 1½ cups milk, ¼ cup protein powder with ice

Honey Almond Breakfast Sandwich: Spread 2 tbsp almond butter and 2 tsp honey on

1 English muffin, toasted

CALORIES: 1,609, FAT: 60.5 g, SAT. FAT: 11 g, CARBS: 164 g, FIBER: 32.5 g, SUGARS: 59 g, PROTEIN: 110 g, SODIUM:

1,470 mg, CHOLESTEROL:

185 mg

CALORIES: 1,652, FAT: 66 g, SAT. FAT: 15 g, CARBS: 176 g, FIBER: 33 g, SUGARS: 88 g, PROTEIN: 100 g, SODIUM:

1,342 mg, CHOLESTEROL:

178 mg

½ cup cereal with 10 hazelnuts, chopped

Honey Yogurt: Mix 1 cup Greek yogurt with 1 tsp honey

1 orange

Ham & Swiss Wrap

Remaining bell pepper (from wrap), sliced, with 2 tbsp hummus

1 orange

1 serving Turkey Burrito (leftovers)

1 star fruit

2 carrot sticks

½ serving Barley Salad with Chicken, Beets & Goat Cheese (leftovers, p. 86)

1 serving Turkey Burrito (save leftovers)

Garden Salad: Toss 2 cups chopped lettuce and 2 tbsp each peeled chopped carrot and chopped tomato with 2 tbsp red wine vinegar and 1 tsp EVOO

1 bar

Savory Salmon: Top 5 oz salmon with 1 clove garlic, minced; bake

1 sweet potato, baked; top with 1 oz goat cheese

1½ cups broccoli, steamed

FRIDAY

1 cup cereal and 1 banana, sliced, with ¾ cup milk

CALORIES: 1,303, FAT: 32 g, SAT. FAT: 8 g, CARBS:

168.5 g, FIBER: 25.5 g, SUGARS: 57 g, PROTEIN:

95.5 g, SODIUM: 1,614 mg, CHOLESTEROL: 544 mg

13 crackers

1 egg, hardboiled

Butternut Squash, Brussels Sprouts & Parmesan Frittata (see recipe, p. 77)

Mango Parfait: Top 1 cup Greek yogurt with 1 cup mango, thawed, and 6 hazelnuts, chopped

1 serving Florida Reuben Sandwich with Brussels Sprout Slaw & Creamy Thousand Islands Spread (see recipe, p. 86; save leftovers)

SATURDAY SUNDAY

Banana Nut Barley Porridge: In a small saucepan, heat ¾ cup cooked barley, 1 banana, sliced, ½ cup milk and 10 hazelnuts, chopped

Egg Muffin: Top 1 English muffin, toasted, with 1 egg, scrambled with 1 tsp milk

CALORIES: 1,644, FAT: 55 g, SAT. FAT: 9.5 g, CARBS: 211 g, FIBER: 23.5 g, SUGARS: 58 g, PROTEIN: 103 g, SODIUM:

1,822 mg, CHOLESTEROL:

182 mg

CALORIES: 1,522, FAT: 44 g, SAT. FAT: 10 g, CARBS: 182 g, FIBER: 34 g, SUGARS: 69 g, PROTEIN: 114 g, SODIUM:

2,635 mg, CHOLESTEROL:

355 mg

1 bar 1 orange

1 serving Florida Reuben Sandwich with Brussels Sprout Slaw & Creamy Thousand Islands Spread (leftovers, p. 86)

1 star fruit

Ham & Swiss Sandwich: Top 1 roll with 2 oz deli ham, 1 oz Swiss cheese, 1 slice each tomato and onion, 2 lettuce leaves and 2 tbsp hummus

1 cup Brussels Sprout Slaw (leftovers, p. 86)

1 apple

Almond Butter Parfait: Mix 1 cup Greek yogurt with 1 tbsp almond butter and 5 hazelnuts, chopped

Strawberry Shake: Blend 5 strawberries, 1 cup milk and ¼ cup protein powder with ice

Peppered Steak: Season 4 oz steak with pinch each salt, black pepper and cayenne; grill

1½ cups broccoli, steamed

1 Yukon gold potato, baked, with 1 tsp olive oil

Indian Chicken: Season 5 oz chicken with pinch each salt, black pepper and cumin; bake

Toss 1 cup Brussels sprouts, halved, and 1 sweet potato, chopped, with 1 tsp oil; bake

Garden Salad: (see recipe; Wed dinner)

B

A

1 serving Barley Salad with Chicken, Beets & Goat Cheese (see recipe, p. 86; save leftovers)

1 apple

MEAL PLAN: WEEK 2

MEALPLAN

VOLUME 7 • ISSUE 2

EVOO = extra-virgin olive oil

Sautéed Kale: Sauté remaining bunch kale and ¼ cup walnuts in 2 tbsp olive oil (eat ¼; save leftovers)

BAArtichoke & Goat Cheese Salad: Toss 2 oz chopped deli ham, 1 oz goat cheese, 1 oz sliced hard- boiled egg, 3 artichokes, sliced, 2 cups lettuce and ¼ cup diced tomatoes with 2 tbsp red wine vinegar and ½ tsp each mus- tard and EVOO

B

A