How Many Calories Will You Burn Doing Chores This Weekend?
Dylan Armajani: Run Past Your Goals and Find Yourself
Low-Carb Meal Plan and Menu
Posted on Dec 26th 2010 9:30AM by Sari GreavesMONDAY
Breakfast
Protein Scramble
Scramble 4 egg whites (1/2 cup) with 1 cup sliced bell peppers and onions. Saute vegetables in fat-free cooking spray. Season with pepper and garlic. Melt 1/4 cup reduced-fat cheese on top.
1 medium fruit or 1/2 cup sliced fruit (fresh, frozen or canned in fruit juice)
Calorie-free beverage of choice
Lunch
Peanut Butter and Cinnamon Sandwich
Spread a toasted slice of multigrain skinny bread* with two leveled tablespoons natural, chunky peanut butter (try Smucker's or Smart Balance). Sprinkle with cinnamon.
1 medium fruit or fruit cup canned in fruit juice
Calorie-free beverage of choice
*Skinny breads, like Arnold's Sandwich Thins, contain a total of 120 calories and range from thin-sliced, whole-grain bread to light whole-grain English muffins to dense whole-grain flaxseed or nut bread.
Dinner
Chicken and Sweet Potato Dinner
One 4-ounce boneless, skinless chicken breast, baked, grilled or sauteed in Pam
4-ounce baked sweet potato
2-3 cups steamed, nonstarchy vegetables (flavor vegetables with fat-free butter spray or reduced-sodium broth)
Snack
Choose one from the snack list.
TUESDAY
Breakfast
Whole-Grain Waffles With Yogurt and Strawberries
Toast 2 commercial whole-grain waffles. Top with 1/2 cup plain, nonfat Greek yogurt and 1/2 cup sliced fresh or frozen berries.
Lunch
Turkey Crunch Sandwich
Layer 1 slice skinny bread with 2 ounces turkey, 1-ounce slice low-fat cheese, and thin slices apples or pear.
Calorie-free beverage of choice
Dinner
Shrimp With Wild Rice
In a nonstick skillet, heat 2 teaspoons olive oil over medium heat. Saute 2 minced garlic cloves and 1/4 cup chopped scallions (white and pale green parts only). Add 4 ounces peeled, deveined shrimp and cook until pink. Stir in 1/4 cup chopped cilantro and serve over 1/2 cup cooked wild rice. Toss in 2 to 3 cups steamed broccoli topped with 1/4 cup reduced-fat shredded cheese or enjoy a vegetable salad (nonstarchy vegetables) with 2 tablespoons light dressing.
Calorie-free beverage of choice
Snack
Choose one from the snack list.
WEDNESDAY
Breakfast
Guiltless Bacon and Eggs
In a skillet coated with fat-free cooking spray, scramble 4 egg whites. Stir in 1 slice chopped turkey bacon. Add 1/2 cup baby spinach leaves. When spinach wilts, melt 1/4 cup grated reduced-fat cheddar cheese on egg scramble. Optional: Add zip to this dish by stirring in 2 tablespoons flavored salsa.
Lunch
Quick Peanut Butter Crisp
Microwave 1 tablespoon natural peanut butter for 30 seconds. Drizzle over 1/2 cup whole-grain cereal topped with 1 medium banana, sliced.
50-calorie cheese stick
Calorie-free beverage of choice
Dinner
Panko-Crusted Tilapia
Vegetable salad (nonstarchy vegetables) with 2 tablespoons light dressing or 2 to 3 cups steamed, nonstarchy vegetables
Snack
Choose one from the snack list.
THURSDAY
Breakfast
1 cup cooked oatmeal (stir in 1/2 cup fat-free Lactaid to add protein)
Calorie-free beverage of choice
Lunch
High-Energy Burger
Cook 3-ounce burger (from 90 percent lean ground turkey or beef), top with 1-ounce slice low-fat cheddar cheese and place on 1 slice skinny bread.
Warm Spinach Salad
Saute 2 to 3 cups baby spinach in nonstick cooking spray for 2 to 3 minutes until wilted and toss with 1/4 cup canned mandarin orange slices. Drizzle with 2 tablespoons low-fat dressing.
Calorie-free beverage of choice
Dinner
Whole-Wheat Gnocchi With Cannellini Beans
Nonstarchy vegetable salad with 2 tablespoons light dressing
Snack
Choose one from the snack list.
FRIDAY
Breakfast
Egg and Sausage Panfry
In a skillet coated with fat-free cooking spray, cook 1 veggie or turkey sausage link. Drain the sausage on a paper towel, slice and set aside. Scramble 4 egg whites (1/2 cup) in same skillet and stir in sliced sausage. Serve egg and sausage mixture on a skinny whole-grain tortilla (120 calories or less). Top with 2 tablespoons flavored salsa and roll up.
Calorie-free beverage of choice
Lunch
Grilled Chicken Wraps With Sun-Dried Tomato Spread
Calorie-free beverage of choice
Dinner
Salmon With Creamy Dijon Sauce
1/2 cup cooked whole grains such as quinoa, barley, brown rice or whole-wheat couscous
Snack
Choose one from the snack list.
SATURDAY
Breakfast
Guiltless Grilled Cheese
Calorie-free beverage of choice
Lunch
Brown Rice Bowl With Caramelized Brussels Sprouts
Calorie-free beverage of choice
Dinner
Chicken and Artichokes
In a nonstick pan coated with Pam, saute 1-pound skinless chicken breast until no longer pink. Add 6-ounce jar marinated artichoke hearts, drained. Season with fresh black pepper and sprinkle with 1 tablespoon Parmesan cheese. Serves 4.
2 cups spinach leaves with chopped vegetables of choice with 2 tablespoons light dressing
1 medium sweet potato
Snack
Choose one from the snack list.
SUNDAY
Breakfast
Cinnamon-Apple Bake
In a bowl, place peeled slices of 1 medium apple. Top with 3/4 cup bran cereal and dash of cinnamon. Microwave on high for 2 minutes.
Calorie-free beverage of choice
Lunch
Toasted Walnut and Pear Sandwich Bites
1 cup broth-based soup
Calorie-free beverage of choice
Dinner
Whole-Wheat Beef Lo Mein With Peanut Sauce
Snack
Choose one from the snack list.
Breakfast
Protein Scramble
Scramble 4 egg whites (1/2 cup) with 1 cup sliced bell peppers and onions. Saute vegetables in fat-free cooking spray. Season with pepper and garlic. Melt 1/4 cup reduced-fat cheese on top.
1 medium fruit or 1/2 cup sliced fruit (fresh, frozen or canned in fruit juice)
Calorie-free beverage of choice
Lunch
Peanut Butter and Cinnamon Sandwich
Spread a toasted slice of multigrain skinny bread* with two leveled tablespoons natural, chunky peanut butter (try Smucker's or Smart Balance). Sprinkle with cinnamon.
1 medium fruit or fruit cup canned in fruit juice
Calorie-free beverage of choice
*Skinny breads, like Arnold's Sandwich Thins, contain a total of 120 calories and range from thin-sliced, whole-grain bread to light whole-grain English muffins to dense whole-grain flaxseed or nut bread.
Dinner
Chicken and Sweet Potato Dinner
One 4-ounce boneless, skinless chicken breast, baked, grilled or sauteed in Pam
4-ounce baked sweet potato
2-3 cups steamed, nonstarchy vegetables (flavor vegetables with fat-free butter spray or reduced-sodium broth)
Snack
Choose one from the snack list.
TUESDAY
Breakfast
Whole-Grain Waffles With Yogurt and Strawberries
Toast 2 commercial whole-grain waffles. Top with 1/2 cup plain, nonfat Greek yogurt and 1/2 cup sliced fresh or frozen berries.
Lunch
Turkey Crunch Sandwich
Layer 1 slice skinny bread with 2 ounces turkey, 1-ounce slice low-fat cheese, and thin slices apples or pear.
Calorie-free beverage of choice
Dinner
Shrimp With Wild Rice
In a nonstick skillet, heat 2 teaspoons olive oil over medium heat. Saute 2 minced garlic cloves and 1/4 cup chopped scallions (white and pale green parts only). Add 4 ounces peeled, deveined shrimp and cook until pink. Stir in 1/4 cup chopped cilantro and serve over 1/2 cup cooked wild rice. Toss in 2 to 3 cups steamed broccoli topped with 1/4 cup reduced-fat shredded cheese or enjoy a vegetable salad (nonstarchy vegetables) with 2 tablespoons light dressing.
Calorie-free beverage of choice
Snack
Choose one from the snack list.
WEDNESDAY
Breakfast
Guiltless Bacon and Eggs
In a skillet coated with fat-free cooking spray, scramble 4 egg whites. Stir in 1 slice chopped turkey bacon. Add 1/2 cup baby spinach leaves. When spinach wilts, melt 1/4 cup grated reduced-fat cheddar cheese on egg scramble. Optional: Add zip to this dish by stirring in 2 tablespoons flavored salsa.
Lunch
Quick Peanut Butter Crisp
Microwave 1 tablespoon natural peanut butter for 30 seconds. Drizzle over 1/2 cup whole-grain cereal topped with 1 medium banana, sliced.
50-calorie cheese stick
Calorie-free beverage of choice
Dinner
Panko-Crusted Tilapia
Vegetable salad (nonstarchy vegetables) with 2 tablespoons light dressing or 2 to 3 cups steamed, nonstarchy vegetables
Snack
Choose one from the snack list.
THURSDAY
Breakfast
1 cup cooked oatmeal (stir in 1/2 cup fat-free Lactaid to add protein)
Calorie-free beverage of choice
Lunch
High-Energy Burger
Cook 3-ounce burger (from 90 percent lean ground turkey or beef), top with 1-ounce slice low-fat cheddar cheese and place on 1 slice skinny bread.
Warm Spinach Salad
Saute 2 to 3 cups baby spinach in nonstick cooking spray for 2 to 3 minutes until wilted and toss with 1/4 cup canned mandarin orange slices. Drizzle with 2 tablespoons low-fat dressing.
Calorie-free beverage of choice
Dinner
Whole-Wheat Gnocchi With Cannellini Beans
Nonstarchy vegetable salad with 2 tablespoons light dressing
Snack
Choose one from the snack list.
FRIDAY
Breakfast
Egg and Sausage Panfry
In a skillet coated with fat-free cooking spray, cook 1 veggie or turkey sausage link. Drain the sausage on a paper towel, slice and set aside. Scramble 4 egg whites (1/2 cup) in same skillet and stir in sliced sausage. Serve egg and sausage mixture on a skinny whole-grain tortilla (120 calories or less). Top with 2 tablespoons flavored salsa and roll up.
Calorie-free beverage of choice
Lunch
Grilled Chicken Wraps With Sun-Dried Tomato Spread
Calorie-free beverage of choice
Dinner
Salmon With Creamy Dijon Sauce
1/2 cup cooked whole grains such as quinoa, barley, brown rice or whole-wheat couscous
Snack
Choose one from the snack list.
SATURDAY
Breakfast
Guiltless Grilled Cheese
Calorie-free beverage of choice
Lunch
Brown Rice Bowl With Caramelized Brussels Sprouts
Calorie-free beverage of choice
Dinner
Chicken and Artichokes
In a nonstick pan coated with Pam, saute 1-pound skinless chicken breast until no longer pink. Add 6-ounce jar marinated artichoke hearts, drained. Season with fresh black pepper and sprinkle with 1 tablespoon Parmesan cheese. Serves 4.
2 cups spinach leaves with chopped vegetables of choice with 2 tablespoons light dressing
1 medium sweet potato
Snack
Choose one from the snack list.
SUNDAY
Breakfast
Cinnamon-Apple Bake
In a bowl, place peeled slices of 1 medium apple. Top with 3/4 cup bran cereal and dash of cinnamon. Microwave on high for 2 minutes.
Calorie-free beverage of choice
Lunch
Toasted Walnut and Pear Sandwich Bites
1 cup broth-based soup
Calorie-free beverage of choice
Dinner
Whole-Wheat Beef Lo Mein With Peanut Sauce
Snack
Choose one from the snack list.
