Fresh Fall Meal Plan

Say goodbye to awful sugar-free, fat-free junk that's supposed to help you lose weight. I designed this delicious, high-antioxidant, two-week meal plan to give you energy through busy days and help you drop a size before the leaves start to fall. It contains simple, easy-to-make recipes that use tasty, seasonal ingredients you'll love, as well as grab-and-go options for hectic days. You'll enjoy three meals and two snacks per day, and I encourage you to drink eight glasses of water with a squeeze of lemon and two cups of green tea, as well.

WEEK 1

Monday

Breakfast:

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

Snack:

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.

Lunch:

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

Snack:

Mix 1 teaspoon sunflower seeds, 1 teaspoon pumpkin seeds, 8 walnuts and 2 chopped dried apricots

Dinner:

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.

Tuesday

Breakfast:

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

Snack:

2 celery stalks with 2 teaspoon almond butter sprinkled with 1/4 teaspoon cinnamon

Lunch:
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.

Snack:

3/4 cup nonfat plain yogurt mixed with 1/2 cup canned pumpkin sprinkled with 1/4 teaspoon cinnamon

Dinner:

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.


Wednesday

Breakfast:

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

Snack:

1 cup red bell pepper slices with 2 tablespoons hummus

Lunch:
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.

Snack:

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.

Dinner:

Roasted Pork Tenderloin With Veggies and Mashed Cauliflower


Thursday

Breakfast:

Berry Banana Breakfast Smoothie


Snack:

1 sliced pear sprinkled with 1/4 teaspoon cinnamon

10 pecan halves

Lunch:

Turkey Burger

4-ounce grilled turkey burger topped with 2 teaspoon Dijon mustard, 1 slice tomato, 1 tablespoon Gorgonzola cheese. Serve with 1 cup steamed spinach.

Snack:

1 steamed artichoke topped with 2 tablespoons grated Parmesan and squeeze of lemon

Dinner:

Hearty Greek Salad


Friday

Breakfast:

Grab 'n' Go Cereal

3/4 cup Nature's Path Organic Smart Bran with 1 cup skim milk and 2 tablespoon ground flaxseed

Snack:

1 cup steamed edamame, topped with sea salt and pepper to taste

Lunch:

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

Snack:

1/2 cup nonfat plain Greek yogurt mixed with 1/2 cup raspberries and 1/2 teaspoon unsweetened cocoa powder

Dinner:
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.

Saturday

Breakfast:

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

Snack:

1 cup carrot sticks with 2 teaspoon natural peanut butter

Lunch:

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

Snack:

8-ounce DIY green tea latte made with skim milk and 18 pistachios

Dinner:

Shrimp With Crispy Kale Chips


Sunday

Breakfast:

Caramelized Grapefruit

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 .

Snack:

1 cup endive leaves with avocado salsa (mix 2 tablespoon chopped avocado with 1/2 cup salsa)

Lunch:

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

Snack:

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.


Dinner:

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.

WEEK 2

Monday

Breakfast:

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

Snack:

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.

Lunch:

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

Snack:

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.

Dinner:

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.


Tuesday

Breakfast:

Eggs-cellent On-the-Go

2 hard-cooked eggs with 2 high-fiber crackers; top eggs with 1/4 teaspoon paprika

Snack:

8-ounce soy milk latte with 10 almonds

Lunch:

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.

Snack:

1 sliced granny smith apple sprinkled with 1/4 teaspoon cinnamon

Dinner:

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.

Wednesday

Breakfast:

Peanut Butter Toast

1 slice whole-grain toast with 2 teaspoons natural peanut butter

8-ounce latte made with skim milk

Snack:

2 celery stalks with 2 tablespoon hummus

Lunch:

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.

Snack:

1/2 grapefruit sectioned, topped with 2 tablespoons nonfat ricotta cheese mixed with 1/4 teaspoon cinnamon

Dinner:

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.

Thursday

Breakfast:

Nut 'n' Apple Yogurt

Mix 3/4 cup nonfat plain Greek yogurt with 1/2 chopped Granny Smith apple and 8 pecan halves.

Snack:

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.

Lunch:

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.

Snack:

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.

Dinner:

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.

Friday

Breakfast:

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.

Snack:

15 red grapes with 10 almonds

Lunch:

Cheesy Potato Bake

1 baked sweet potato topped with 1/2 cup low-fat cottage cheese and 1/2 teaspoon cinnamon

Snack:

3 cups air-popped popcorn with 1 tablespoon dried cranberries and 1/4 teaspoon cinnamon

Dinner:

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.

Saturday

Breakfast:

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.

Snack:

1/2 cup sliced cucumber, 1/2 cup tomato, and diced red onion with 2 tablespoons olive oil and lemon juice

Lunch:

Southwestern Stuffed Acorn Squash


Snack:

3/4 cup nonfat plain Greek yogurt mixed with 2 teaspoons natural peanut butter

Dinner:
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

Sunday

Breakfast:

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.

Snack:
1 cup carrot sticks with 2 teaspoons almond butter

Lunch:

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

Snack:

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.

Dinner:
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