Fresh Fall Meal PlanPosted on Sep 1st 2010 2:00PM by Keri Glassman
Honeycrisp Breakfast Parfait
1/2 cup low-fat cottage cheese mixed with 1 chopped Honeycrisp apple and 10 almonds, sprinkled with 1/4 teaspoon cinnamon
1/2 cup sliced cucumber and 1/2 cup diced zucchini, dressed with 2 teaspoons olive oil, 1/2 teaspoon fresh parsley and 1/2 teaspoon fresh dill.
Cheesy Black Bean Soup
1 cup black bean soup topped with 2 tablespoons crumbled, reduced-fat feta cheese
Side salad: 1 cup Bibb lettuce, 1/4 cup sliced cucumber, 1/4 cup sliced mushrooms and 1/4 cup chopped tomato dressed with fig vinegar and squeeze of lemon
Mix 1 teaspoon sunflower seeds, 1 teaspoon pumpkin seeds, 8 walnuts and 2 chopped dried apricots
Grilled Rosemary Chicken With Roasted Veggies
4-ounce chicken breast brushed lightly with olive oil and seasoned with 1/2 teaspoon dried rosemary, salt and pepper to taste before grilling
Serve with 1/2 baked sweet potato and 8-10 roasted asparagus spears roasted and drizzled with balsamic vinegar.
Vanilla Walnut Oatmeal
1/2 cup cooked oatmeal made with 1 cup skim milk
Mix in 1 tablespoons chopped walnuts, 1/4 teaspoon vanilla extract and 1/8 teaspoon cardamom
2 celery stalks with 2 teaspoon almond butter sprinkled with 1/4 teaspoon cinnamon
Tarragon Grilled Chicken Breast With Tomato and Eggplant Stack
4-ounce chicken breast brushed lightly with olive oil and seasoned with 1 teaspoon fresh tarragon, salt and pepper to taste before grilling
Tomato and Eggplant Stacker
Layer 1 1/4 inch-thick sliced, grilled eggplant and 1 1/4 inch-thick sliced tomato; repeat three times. Top with 1 ounce part-skim shredded mozzarella cheese.
3/4 cup nonfat plain yogurt mixed with 1/2 cup canned pumpkin sprinkled with 1/4 teaspoon cinnamon
Salmon With Steamed Spinach and Cucumber-Yogurt Sauce
1 cup nonfat plain yogurt
1 cup seedless cucumber, diced
2 teaspoons chopped fresh dill or 1 teaspoon dried
2 teaspoons lemon juice
Salt and freshly ground black pepper
4-ounce skinless salmon fillet, preferably wild (about 3/4-inch thick)
2 cups baby spinach
1 teaspoon olive oil
1. Combine yogurt, cucumber, dill and lemon juice in bowl. Add salt and pepper to taste. Set aside.
2. Grill salmon 3 to 4 minutes per side or until the fish is cooked through.
3. Steam spinach and toss with olive oil and squeeze of lemon.
4. Top salmon with 2 tablespoons of the reserved cucumber-yogurt sauce and serve with spinach on the side. Refrigerate remaining sauce for another use.
Hearty Whole-Grain Toast With Avocado and Tomato
1 slice whole-grain toast topped with 1/4 avocado and 1 to 2 slices tomato, then drizzled with 1 teaspoon olive oil and squeeze of lemon
8-ounce DIY green tea latte made with skim milk
1 cup red bell pepper slices with 2 tablespoons hummus
Salmon, Spinach and McIntosh Salad
2 cups baby spinach leaves, 1/2 cup chopped McIntosh apple and 1 tablespoon chopped pecans dressed with 1 tablespoon cider vinegar, 1 teaspoon Dijon mustard, 1 tablespoon olive oil, and salt and pepper to taste. Top with 4-ounce poached salmon.
Cinnamon Sweet Potato "Chips"
Cut 1/2 sweet potato into 1/4 inch-thick slices. Spread single layer on baking sheet and mist with 2 sprays olive oil. Sprinkle with 1 teaspoon cinnamon and bake at 400° F for 30 minutes or until crispy.
Roasted Pork Tenderloin With Veggies and Mashed Cauliflower
Berry Banana Breakfast Smoothie
1 sliced pear sprinkled with 1/4 teaspoon cinnamon
10 pecan halves
4-ounce grilled turkey burger topped with 2 teaspoon Dijon mustard, 1 slice tomato, 1 tablespoon Gorgonzola cheese. Serve with 1 cup steamed spinach.
1 steamed artichoke topped with 2 tablespoons grated Parmesan and squeeze of lemon
Hearty Greek Salad
Grab 'n' Go Cereal
3/4 cup Nature's Path Organic Smart Bran with 1 cup skim milk and 2 tablespoon ground flaxseed
1 cup steamed edamame, topped with sea salt and pepper to taste
Warm Turkey Melt
Layer 1 slice whole-grain bread with 4 slices roasted turkey breast, 1 slice tomato and 1/4 cup sprouts. Then melt 1 slice reduced-fat cheddar cheese on top in broiler.
Serve with 1 cup sliced red bell peppers
1/2 cup nonfat plain Greek yogurt mixed with 1/2 cup raspberries and 1/2 teaspoon unsweetened cocoa powder
Flank Steak, Mushroom and Onion Saute
Saute 1 cup shiitake mushrooms and 1/2 cup chopped yellow onion in 2 teaspoons olive oil. Spoon over 4-ounce broiled flank steak. Side salad: 1 1/2 cups mixed mesclun greens, 1/4 cup chopped bell pepper, and 1/2 cup sliced cucumber. Dress with vinegar of choice.
Harvest Veggie Omelet
Lightly coat skillet with 2 sprays canola oil and saute 1/4 cup chopped red bell pepper, 1 tablespoon chopped yellow onion and 1/2 cup chopped zucchini over medium-high heat until tender. Beat 1 egg and 3 egg whites with 1/4 teaspoon cayenne pepper and 1/4 teaspoon salt to prepare omelet.
Serve with 1 slice dry whole-grain toast
1 cup carrot sticks with 2 teaspoon natural peanut butter
Rustic Grilled Chicken Salad
4-ounce grilled chicken over 2 cups shredded greens and red cabbage, 1/2 cup roasted butternut squash (see recipe), 1/2 cup sliced fennel, 1 tablespoon crumbled goat cheese, 1 tablespoon chopped walnuts dressed with fig vinegar
8-ounce DIY green tea latte made with skim milk and 18 pistachios
Shrimp With Crispy Kale Chips
Slice and section 1/2 grapefruit. Broil and top with 1/2 teaspoon cinnamon. Pair with 3/4 cup nonfat plain Greek yogurt mixed with 2 tablespoon ground flaxseed, 1/4 teaspoon vanilla extract and 1/8 teaspoon cardamom .
1 cup endive leaves with avocado salsa (mix 2 tablespoon chopped avocado with 1/2 cup salsa)
Spicy Lentil Soup
1 cup lentil soup sprinkled with 1/2 teaspoon cumin
Serve with 1 cup steamed broccoli tossed with 1/2 teaspoon olive oil and 1 teaspoon pine nuts
Roasted Butternut Squash
1 butternut squash, peeled
2 tablespoons olive oil
Dash kosher salt
1. Preheat oven to 425° F.
2. Spray a heavy baking sheet with canola or olive oil spray.
3. Cut the squash in half lengthwise, remove seeds and cut into chunks.
4. Toss with oil and sprinkle with kosher salt, making sure the squash is evenly coated.
5. Spread in single layer on the prepared baking sheet and bake 20 minutes.
6. Flip and bake 15 more minutes or until golden brown.
Apricot Chicken With Broccoli and Cauliflower
Combine 1/2 chopped apricot with 1 tablespoon raisins, 2 teaspoons balsamic vinegar, and 1 teaspoon olive oil. Spoon over 4-ounce grilled chicken breast.
Serve with 1/2 cup each steamed broccoli and cauliflower.
Monday Morning Peach Delight
1 sliced peach topped with 1/2 cup low-fat cottage cheese and 8 walnut halves, sprinkled with 1/4 teaspoon cinnamon
1 cup sliced red cabbage drizzled with 1/4 teaspoon olive oil, 1 teaspoon cider vinegar, 2 teaspoon dried cranberries and 2 teaspoon slivered almonds.
Chicken Sausage With Garlic Roasted Brussels Sprouts
4-ounce chicken sausage (prepared according to package directions)
1 cup Brussels sprouts, halved and roasted with 2 teaspoon olive oil and ½ teaspoon minced garlic
Beet and Carrot Chips
1 medium beet, thinly sliced
2 large carrots, thinly sliced
2 teaspoons olive oil
Dash sea salt
1. Preheat oven to 350° F.
2. Place veggies on baking sheet. Brush with olive oil and sprinkle with sea salt.
3. Bake 8 to 12 minutes or to desired crispness.
Broiled Cod With Spinach and Onion Saute
4-ounce broiled cod served with 2 cups spinach sautéed with 1/4 cup onion in 1/2 teaspoon olive oil
Side salad: 1 cup arugula, 3 orange slices, 1/2 cup chopped fennel
For dressing, mix 2 teaspoon olive oil, 1 tablespoon balsamic vinegar, and salt and pepper to taste.
2 hard-cooked eggs with 2 high-fiber crackers; top eggs with 1/4 teaspoon paprika
8-ounce soy milk latte with 10 almonds
Tuna and Artichoke Salad
4-ounce chunk light tuna in water drained over 2 cups romaine lettuce with 1/4 cup hearts of palm, 1/4 cup artichoke hearts and 1/2 cup grape tomatoes. Dress with 2 teaspoon olive oil, a squeeze of lemon, and salt and pepper to taste.
1 sliced granny smith apple sprinkled with 1/4 teaspoon cinnamon
Tofu and Broccoli Stir-Fry
Saute 4 ounces cubed firm tofu, 1/4 cup chopped red bell pepper, 1/4 cup water chestnuts, 1/4 cup snow peas, 2 tablespoon cashews and 1/2 teaspoon sesame oil. Serve with 1 cup steamed broccoli.
Peanut Butter Toast
1 slice whole-grain toast with 2 teaspoons natural peanut butter
8-ounce latte made with skim milk
2 celery stalks with 2 tablespoon hummus
Split Pea Soup With Fall Veggie Salad
1 cup split pea soup sprinkled with 1 tablespoon grated Parmesan cheese
Side salad: 1 cup red leaf lettuce, 1/4 cup sliced zucchini,1/4 cup shredded carrots, 1/4 cup sliced radish, 1 tablespoon sunflower seeds. Dress with 1 teaspoon olive oil, a squeeze of lemon, and salt and pepper to taste.
1/2 grapefruit sectioned, topped with 2 tablespoons nonfat ricotta cheese mixed with 1/4 teaspoon cinnamon
Dijon Salmon and Chickpea Salad
4-ounce broiled salmon topped with 1 teaspoon Dijon mustard and 1 teaspoon soy sauce. Serve with 8-10 steamed asparagus spears. Side salad: 1/3 cup chickpeas, 1 teaspoon lemon juice, 1 teaspoon chopped fresh dill, and sea salt to taste.
Nut 'n' Apple Yogurt
Mix 3/4 cup nonfat plain Greek yogurt with 1/2 chopped Granny Smith apple and 8 pecan halves.
1 quartered whole-wheat tortilla (such as La Tortilla Factory) sprinkled with sea salt and baked 10 minutes at 350° F
Serve with avocado salsa: Mix 2 tablespoons chopped avocado with 1/2 cup salsa.
Lemon Salmon Salad
Combine 1 cup chopped romaine lettuce, 1 chopped plum tomato, 1/4 cup sliced carrots, 1/4 cup chopped yellow bell pepper, and 1/2 cup artichoke hearts. Top with 4 ounces canned salmon and 18 pistachios. Drizzle salad with 1 ounce lemon juice and 1 teaspoon black pepper.
Spiced Carrot Crisps: Toss 1 cup thinly sliced carrots with 1/8 teaspoon cardamom and 1/4 teaspoon cinnamon. Place on baking sheet and brush with 1 teaspoon olive oil. Bake at 350°F for 8 to 12 minutes.
Roasted Pork, Squash and Spinach Salad
4 ounces pork tenderloin
1 tablespoon dry mustard
Salt and pepper to taste
1 teaspoon freshly squeezed lemon juice
2 tablespoons olive oil
1/2 teaspoon honey
1 cup spinach
1/2 cup roasted butternut squash (see recipe)
1/2 cup shredded red cabbage
1/4 cup chopped mushrooms
1/2 cup sliced red bell pepper
1. Preheat oven to 400° F.
2. Rub the pork with dry mustard and sprinkle with salt and pepper. Place in a roasting pan lightly sprayed with cooking spray.
3. Cover with foil and bake 30 to 40 minutes or until a meat thermometer reads 150° to 160° F. Let stand 5 minutes.
4. Combine lemon juice, oil, honey, and salt and pepper to taste in small bowl. Toss with spinach, squash, cabbage, mushrooms and red bell pepper in serving bowl.
5. Thinly slice pork and serve over prepared salad.
Open-Faced Egg and Cheese
Scramble 1 egg and 3 egg whites. Serve over 1 slice whole-grain toast and sprinkle with 1/4 teaspoon paprika and 1 ounce shredded, reduced-fat cheese.
15 red grapes with 10 almonds
Cheesy Potato Bake
1 baked sweet potato topped with 1/2 cup low-fat cottage cheese and 1/2 teaspoon cinnamon
3 cups air-popped popcorn with 1 tablespoon dried cranberries and 1/4 teaspoon cinnamon
Balsamic Grilled Chicken With Asparagus
Grill 4-ounce chicken breast brushed with 1 tablespoon balsamic vinegar, 1 teaspoon olive oil, salt and pepper. Serve with 1 cup steamed asparagus topped with 2 tablespoons Parmesan cheese.
Cinnamon Pecan Quinoa
Add 1/2 cup plain soy milk to 1/3 cup cooked quinoa and heat for 30 to 60 seconds in microwave. Mix with 2 tablespoons chopped pecans and 1/2 teaspoon cinnamon.
1/2 cup sliced cucumber, 1/2 cup tomato, and diced red onion with 2 tablespoons olive oil and lemon juice
Southwestern Stuffed Acorn Squash
3/4 cup nonfat plain Greek yogurt mixed with 2 teaspoons natural peanut butter
Broiled Scallops With Warm Spinach and Green Beans
4 ounces broiled scallops over bed of 1 cup steamed spinach
1 cup green beans tossed with 2 teaspoons olive oil and 1 teaspoon sliced pecans
Goat Cheese and Veggie Omelet
Saute 1/4 cup chopped broccoli and 1/4 cup chopped mushrooms in 1 teaspoon olive oil. Beat 1 whole egg and 3 egg whites to prepare omelet. Top with 1 tablespoon crumbled goat cheese.
1 cup carrot sticks with 2 teaspoons almond butter
Sprout Oat Sandwich
1 slice oat nut bread topped with 2 tablespoons hummus, 1/4 avocado, 1/4 cup sprouts, 4 cucumber slices and artichoke hearts on side
Peel, core and slice 1 Honeycrisp (or other tart apple) into 1/2 inch-thick rounds. Grill apple slices until just tender, turning once, and top with 1 ounce shaved sharp cheddar cheese.
Baked Chicken Parm With Spaghetti Squash
4-ounce grilled chicken breast topped with 1/2 cup marinara sauce, 2 tablespoons melted part-skim mozzarella and served over 1 cup roasted spaghetti squash