Days 1-7

By Gladys Hudson,2014-11-25 10:12
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Days 1-7

Here are your recipes broken up into each week. If you need to double the recipes feel

free to do so in this document and then just print off the recipes or week you need for

your grocery list.

Days 1-7

Oatmeal Blueberry Muffins

     Serves 12

1-1/2 cups whole wheat flour

    3/4 cup rolled oats

    2 teaspoons baking powder

    1/2 teaspoon baking soda

    1/4 teaspoon salt

    1 beaten egg or ? cup of egg substitute 3/4 cup skim milk

    1/2 cup packed brown sugar

    1/4 cup cooking oil

    1/2 teaspoon vanilla

    3/4 cup fresh or frozen blueberries

Chipotle Chicken Taco Salad

     Serves 4


    1/3 cup chopped fresh cilantro 2/3 cup light sour cream

    1 tablespoon minced chipotle chile, canned in adobo sauce

    1 teaspoon ground cumin

     teaspoon chili powder 1

    4 teaspoons fresh lime juice

    1/4 teaspoon salt


    4 cups shredded romaine lettuce 2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts)

    1 cup cherry tomatoes, halved

    1/2 cup diced peeled avocado

    1/3 cup thinly vertically sliced red onion 1 (15-ounce) can black beans, rinsed and drained

    1 (8 3/4-ounce) can no-salt-added whole-kernel corn, rinsed and drained

Berry Banana Smoothie

     Serves 2

     1 small banana, peeled, cut up, and frozen 1/4 cup fresh or frozen assorted berries (such as raspberries, blackberries, and/or


    1 cup orange juice

    3 tablespoons vanilla low-fat yogurt

     Fresh mint (optional)

     Fresh berries (optional)

Lemon Pepper Shrimp

     Serves 4

1 cup Brown Rice

    2 tablespoons chopped fresh parsley 1/2 teaspoon salt, divided

    7 teaspoons unsalted butter, divided 1 1/2 pounds peeled and deveined jumbo shrimp

    2 teaspoons bottled minced garlic 2 tablespoons fresh lemon juice 1/4 teaspoon black pepper

Fresh Vegetable Omelet

     Serves 2

    No stick Cooking Spray

    1/3 cup sliced zucchini

    1/3 cup yellow bell pepper strips 1/3 cup red bell pepper strips

    ? cup sliced fresh mushroom

    ? cup small fresh broccoli florets 1 tsp. Italian seasoning

    1 cup Egg beaters

    Spinach Salad with Spiced Pork Ginger Dressing

     Serves 4

    1 (1-pound) pork tenderloin, trimmed 1 tablespoon Sriracha (hot chile sauce, such as Huy Fong)

    2 tablespoons brown sugar

    1/2 teaspoon garlic powder

    1/4 teaspoon salt

    Cooking spray

    3 cups baby spinach leaves

    2 cups thinly sliced Napa cabbage 1 cup red bell pepper strips 1/4 cup low-fat sesame ginger dressing (such as Newman's Own)

Penne and Chicken tenderloins with Spicy Tomato Sauce

     Serves 4

    1 teaspoon ground fennel seed

    1 teaspoon dried basil

    1/2 teaspoon salt

    1/2 teaspoon ground coriander

    1/4 teaspoon freshly ground black pepper 1 pound chicken breast tenders, cut into (1-inch) pieces

    1 tablespoon EVOO

    4 garlic cloves, minced

    4 cups canned diced tomatoes, undrained 1 cup white wine

    8 ounces uncooked whole wheat penne 1/4 cup (1 ounce) freshly grated reduced fat parmesan cheese

    1/4 cup chopped fresh basil

Yogurt Parfait

     Serves 4

    1 ? cups of Yogurt

    2 Tbsp. Of honey

    ? tsp. vanilla extract

    1 cup sliced strawberries

    1 cup fresh blueberries

    1 cup fresh raspberries

    4 tsp. Of low fat granola

Tuscan Tuna Sandwich

     Serves 4

    1/4 cup finely chopped fennel bulb 1/4 cup prechopped red onion

    1/4 cup chopped fresh basil

    2 tablespoons drained capers

    2 tablespoons fresh lemon juice 2 tablespoons extra virgin olive oil 1/4 teaspoon black pepper

    2 (6-ounce) cans solid white tuna in water, drained

    1 (4-ounce) jar chopped roasted red bell peppers, drained

    8 (1-ounce) slices Whole wheat bread

Sloppy Joes

     Serves 12

3/4 cup chopped onion

    1/2 cup chopped green bell pepper 1 pound 96% ground beef

    2 cups no-salt-added tomato sauce 2 tablespoons tomato paste 1 tablespoon prepared mustard 1 teaspoon chili powder

    2 teaspoons Worcestershire sauce 1/2 teaspoon salt

    1/2 teaspoon sugar

    1/2 teaspoon dried oregano 1/8 teaspoon black pepper 12 (1 1/2-ounce) whole wheat hamburger buns

Spice Rubbed Roasted Salmon

     Serves 6


    1/2 teaspoon salt

    1/2 teaspoon ground cumin 1/2 teaspoon ground coriander 1/4 teaspoon paprika

    1/8 teaspoon ground cinnamon 1/8 teaspoon freshly ground black pepper

    1 (2 1/4-pound) skinless salmon fillet 2 cups thinly sliced onion Cooking spray


    1 teaspoon olive oil

    2 garlic cloves, minced

    2 (6-ounce) packages fresh baby spinach 1 teaspoon grated lemon rind 1/4 teaspoon salt

    1 tablespoon fresh lemon juice

Remaining ingredients:

    2 tablespoons chopped fresh cilantro Lemon wedges (optional)


     Serves 2

    2 ripe avocados, peeled and pitted 2 Tbsp. Lime juice

    1/8 tsp. Salt

    ? cup chopped fresh cilantro

    ? cup onions

    1 cup cored chopped tomatoes

    ? tsp. Minced garlic

    ? tsp. Hot pepper sauce (optional)

Steak and Cheese Sandwiches

     Serves 4

1 teaspoon EVOO

    2 cups presliced onion

    2 cups green bell pepper strips 2 teaspoons bottled minced garlic 1 cup presliced mushrooms

    3/4 pound top round steak, trimmed and cut into thin strips

    1/4 teaspoon salt

    1/8 teaspoon black pepper

    2 teaspoons Worcestershire sauce 4 (0.6-ounce) slices reduced-fat provolone cheese, cut in half

    4 (2 1/2-ounce) Whole Wheat hoagie rolls with sesame seeds

Days 8 - 14

Whole Wheat Pizza

     Serves 4

Whole Wheat Pizza Crust

    1 cup no added salt tomato sauce 1 cup 2 % shredded mozzarella cheese ? pound of cooked 96% ground beef ? cup of each chopped onion, green pepper, and mushroom

Spinach Cheddar Omelet Roll

     Serves 6

No stick Cooking Spray

    1 carton Egg Beaters with Yolk

    2 Tbsp. fat free milk

    2 green onions, chopped

    1/8 tsp ground black pepper

    2 cups baby spinach leaves, chopped 6 slices fully cooked turkey bacon, chopped ? cup 2% Reduced fat Sharp Cheddar Cheese

    Baked Snapper with Chipotle Butter

     Serves 4

    1/2 teaspoon ground cumin

    1/2 teaspoon paprika

    1/4 teaspoon salt

    1/8 teaspoon black pepper

    4 (6-ounce) red snapper or other firm whitefish fillets

    Cooking spray

    1 tablespoon butter, softened 1 canned chipotle chile in adobo sauce, finely minced

    Lemon wedges


     Serves 2

    2 ripe avocados, peeled and pitted

    2 Tbsp. Lime juice

    1/8 tsp. Salt

    ? cup chopped fresh cilantro

    ? cup onions

    1 cup cored chopped tomatoes

    ? tsp. Minced garlic

    ? tsp. Hot pepper sauce (optional)

Lemon Chicken Pita Burgers

     Serves 4

1/2 cup chopped green onions

    1/3 cup Italian-seasoned breadcrumbs 1 tablespoon Moroccan or Greek seasoning blend 1/2 teaspoon coarsely ground black pepper 2 large egg whites, lightly beaten 1 pound ground chicken

     teaspoons grated lemon rind, divided 2

    1 tablespoon EVOO

    1/2 cup plain low-fat yogurt

    1 1/2 teaspoons chopped fresh oregano 4 (6-inch) whole wheat pitas, cut in half 2 cups shredded lettuce

    1/2 cup diced tomato

Berry Frozen Yogurt

     Serves 6

    3 cups fresh or frozen and partially thawed blackberries or raspberries or a mixture of

     blackberries, raspberries, and blueberries 6 Tbsp. sugar

    1 Tbsp. lemon juice

    ? cup low fat plain yogurt

Orange Chicken Rice Bowl

     Serves 4

1 lb. boneless skinless chicken breasts, cut into strips

    1/4 cup Light Asian Toasted Sesame Dressing 1/4 cup orange juice

    3 cups frozen stir-fry vegetables 3 cups hot cooked brown rice

    1/4 cup chopped Peanuts

Layered Bruschetta Salad

     Serves 4

4 plum tomatoes, chopped

    2 Tbsp. chopped fresh basil

    ? cup Light Balsamic Vinaigrette Dressing 1 pkg. torn romaine lettuce

    1 pkg Deli Fresh Italian Style Chicken Breast 2 Tbsp. Reduce fat Parmesan Cheese

    Chicken with twenty cloves of garlic

     Serves 4

    4 small boneless skinless chicken breast halves (1 lb.)

    20 cloves garlic, peeled

    3/4 cup fat-free reduced-sodium chicken broth 1/4 cup Light Classic Caesar Dressing 1/4 cup Reduce fat Grated Parmesan Cheese

Spinach Pasta Toss

     Serves 6

1 can (14-1/2 oz.) Italian-style diced tomatoes, undrained

    2 cups multi-grain penne pasta, uncooked 1 cup water

    1 pkg. (9 oz.) baby spinach leaves (7 cups) 1 cup 2% Milk Shredded Mozzarella Cheese

Pina Colada Yogurt Parfait

     Serves 1

    ? cup crushed pineapple or mandarin oranges 1 Tbsp. shredded coconut

    Vanilla yogurt

    Spiced Pork Chops with Apple Chutney

     Serves 4


    1 tablespoon butter

    5 cups (1/4-inch) cubed peeled apple (about 3 apples)

    1/4 cup dried cranberries

    3 tablespoons brown sugar

    3 tablespoons cider vinegar

    2 teaspoons minced peeled fresh ginger 1/4 teaspoon salt

    1/4 teaspoon dry mustard

    1/8 teaspoon ground allspice


    3/4 teaspoon ground chipotle chile pepper 1/2 teaspoon salt

    1/2 teaspoon garlic powder

    1/2 teaspoon ground coriander

    1/4 teaspoon black pepper

    4 (4-ounce) boneless center-cut pork loin chops, trimmed

    Cooking spray

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