Feel Great Weight 7-Day Meal Plan

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Breakfast ideas

• Enjoy 3/4 cup museli cereal with dried cherries and pecans with 1 cup skim, low-fat or unsweetened soy milk.

• Spread 2 tablespoons of light cream cheese on 2 slices of pumpernickel bread and top with 3 to 4 pieces of smoked salmon and sliced red onion or capers.

• Warm up and get energized with 1/2 cup quinoa cooked with 1 cup skim, low-fat or soy milk and 3/4 cup diced apple. Mix in a dash of cinnamon and 1 teaspoon of brown sugar.

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Whole-wheat pancakes and baked eggs

• Indulge in 3 silver-dollar sized homemade whole wheat-oatmeal pancakes (half whole wheat flour, half rolled oats) topped with 2 tablespoons chopped walnuts and 1 small barely ripe banana, sliced. Drizzle 2 teaspoons maple syrup over top. Enjoy with a small skim, low-fat or unsweetened soy latte.

• In medium-sized ramekin, sprinkle 1 egg with salt and red pepper flakes and drizzle 1 teaspoon extra-virgin olive oil over top. Bake at 375° for 10 minutes and serve with 1 cup sliced onions and red bell pepper mixture sautéed in 2 teaspoons extra virgin olive oil and 2 pieces turkey bacon. Pair with 1 slice rye toast.

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Yogurt, scrambled eggs, and a breakfast wrap

• 6 oz plain low-fat yogurt topped with 1/4 cup pomegranate seeds, 1 tablespoon sliced almonds, 2 teaspoons ground flaxseed meal, and 1 teaspoon honey.

• Wrap 2 scrambled eggs, 1/2 cup cooked spinach, 1/3 cup sautéed mushrooms, and 1 tablespoon goat cheese in whole grain, high fiber wrap (like Ezekiel).

• On the run? Order a Spinach-Feta Egg Wrap from Starbucks to go.

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Morning or afternoon snack

• 1 ounce of brie with 1 cup of apple slices

• 15 blue corn chips (like Food Should Taste Good) with 1/3 cup guacamole

• 2 wholegrain crackers (like Wasa) with 1 Tbsp nutella spread and 1/2 medium sliced barely ripe banana

• 12 oz skim latte sprinkled with cinnamon and nutmeg

• 2 dried apricots dipped in white chocolate and 8 walnut halves

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Granola bars, veggies and yogurt dip, cookies, and crackers

• 1 all-natural granola bar (like 18 Rabbits or Kashi)

• 1 1/2 cups fresh cut red bell pepper strips and asparagus spears with cucumber-yogurt-chive dip (1/4 cup whole fat yogurt mixed with 2 tablespoons grated cucumber and 1 teaspoon minced chives; salt to taste)

• 2 oatmeal raisin cookies (like Newman’s Own) and 1 cup skim, low-fat or soy milk

• 12 brown rice crackers with 2 tablespoons roasted garlic hummus

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Lunch ideas

• Toss 2 cups baby spinach with 4 oz diced grilled chicken breast, 1/2 cup sliced pears, 2 tablespoons gorgonzola cheese and 2 tablespoons chopped walnuts. Drizzle with 1 tablespoon balsamic vinaigrette.

• Open-faced turkey Reuben: 3 or 4 slices of fresh roasted turkey with 1/4 cup sauerkraut, sliced tomato, light Russian dressing (2 teaspoons light mayo, 1 tsp ketchup, 1/4 tsp relish) topped with 1 slice Swiss cheese on 1 slice rye bread. Toast in a toaster oven or in the oven at 375° until cheese is melted. Serve with 2 cups mixed greens and 1 teaspoon olive oil, 1 teaspoon lemon juice.

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Veggie couscous and lentil soup

• Toss 1/2 cup whole-wheat couscous with 3/4 cup diced cooked beets. Mix in 1 teaspoon minced mint, 2 teaspoons chopped scallion, and drizzle with 1 teaspoon olive oil and 1 teaspoon lemon juice.

• Make ahead! Sauté 1/2 diced yellow onion in 2 teaspoons canola oil and add in 1 cup each of chopped tomato and yellow squash. Add 1 cup red lentils, 1/2 teaspoon each tumeric and cumin, 1 teaspoon fresh ginger, and 2 teaspoon minced garlic. Simmer ingredients in 1 cup water and 1 cup light coconut milk for 20 to 25 minutes. Makes 3 to 4 servings; spoon each serving over 1/2 cup brown basmati rice.

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Quiche and grilled shrimp salad

• Whisk 6 eggs seasoned with 1/3 cup grated fontina, 1/4 teaspoon salt, and pepper to taste. Sauté 1/3 cup chopped leeks and 3 small baby potatoes (already boiled) in 1 tablespoon unsalted butter for 3-4 minutes. Pour egg mixture over top and cook for 4 minutes until set. Place pan under the broiler to finish for 3 to 4 minutes. Makes 3 servings.

• Toss 2 cup mixed greens with 1/2 cup steamed asparagus, 1/2 diced red bell pepper, 1/4 cup shredded carrots and 4 oz grilled shrimp. Drizzle 2 tablespoons peanut dressing over top. (For dressing: 1 1/2 tablespoons rice wine vinegar, 1 teaspoon sesame oil, 2 teaspoons all-natural peanut butter, 1/8 teaspoon Asian chili sauce, 1/8 teaspoon minced ginger). Garnish with 2 teaspoons crushed peanuts and a sprinkle of sesame seeds.

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Poached eggs and sushi

• Poach 2 eggs in water for 3 to 4 minutes and serve with cold kale-sweet potato salad (2 cups finely chopped kale, lightly steamed for 1 to 2 minutes, tossed with 1/2 cup diced and roasted sweet potato, 2 teaspoon chopped roasted almonds, 1 tablespoon grated parmesan cheese and tossed with 2 teaspoon Dijon vinaigrette). For vinaigrette: 1/2 teaspoon Dijon mustard, 1/2 teaspoon minced shallot, 2 teaspoon white wine or Champagne vinegar, 1 1/2 tablespoons extra-virgin olive oil. Season with salt and pepper to taste.

• Order 1 salmon-avocado sushi roll with brown rice. Have with 1 cup miso soup and 1 small salad with ginger dressing.

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Burrito bowl

• Eating out? Choose a burrito “bowl” from Chipotle or Qdoba: 2 cups lettues, 1/4 cup salsa/pico de gallo, 1/2 cup black or pinto beans, 1/2 cup grilled chicken, and 2 tablespoons shredded cheddar or Monterey jack cheese.

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Dinner ideas

• Serve 4 oz grilled salmon filet with 3/4 cup black bean and corn salsa (1/4 cup each black beans and corn mixed with 1/4 cup diced red and green bell pepper, 1 teaspoon diced jalapeno pepper, 2 teaspoons lime juice, 1 teaspoon chopped cilantro, salt to taste). Serve with 8 spears grilled asparagus.

• Rub 3 ounces flank steak with a mix of cumin, paprika, salt and red pepper flakes. Serve with 1 cup diced sweet potato sautéed with 1/2 clove garlic, 1/4 cup sliced onion and 2 teaspoons olive oil, then cooled. Pair with 1 1/2 cups steamed green beans.

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Baked chicken and polenta

• Place a 4 oz chicken breast in small baking dish with 2 teaspoons each fresh rosemary and thyme, 1 teaspoon olive oil, 3 lemon slices, 1 tablespoon minced shallot, salt and pepper to taste. Arrange 1 1/2 cups cremini mushrooms around chicken and bake at 375° for 30 minutes until cooked through. Serve with 3/4 cup cooked polenta mixed with 1/4 teaspoon white truffle oil and 2 tablespoons Parmesan cheese.

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Roasted cod and potatoes

• Drizzle 4 oz cod with 1 teaspoon extra virgin olive oil and season with salt and pepper. Roast at 450° for 10 minutes until cooked through. In a medium saucepan, sauté 1/4 cup chopped kalamata and mixed green olives, 1/4 cup thinly sliced shallot, and 1/4 cup orange segments with 2 tsp olive oil for 5 to 6 minutes. Spoon mixture over cod and serve with 2 baby potatoes, quartered and tossed with salt, pepper and 1 tsp olive oil and roasted at 450° for 20 minutes. Pair with 2 cups kale sautéed in 1 teaspoon olive oil and 1 tablespoon low-sodium chicken broth with 1/2 clove minced garlic.

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Eggplant pasta and a grab-and-go option

• Set oven to 400° and roast 3/4 cup diced eggplant and 3/4 cup chopped tomato with 1 Tbsp extra virgin olive oil and 1 clove minced garlic, salt and pepper to taste for 20 to 25 minutes. Toss with 1 cup cooked whole wheat penne and sprinkle with 2 tablespoons ricotta salata cheese (or pecorino romano cheese).

• Grab a quick all-natural frozen entrée (like Kashi, Amy’s Kitchen, or Organic Bistro). Serve with 1 1/2 cups broccoli sautéed with 1/2 teaspoons minced garlic and 1 teaspoon extra-virgin olive oil.

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Shrimp stir-fry

• Stir-fry 1/2 cup pre-cooked brown rice with 2 teaspoons peanut oil, 1 clove minced garlic, 1 teaspoon minced fresh ginger, 2 teaspoons low-sodium soy sauce, 1/2 cup diced red bell pepper, 1/2 cup green peas, and 1/2 cup diced tofu OR 2 oz peeled shrimp. Scramble 1 egg and lay over top of mixture. Garnish with 1 tablespoon diced scallions.

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Evening snacks

• 1 tbsp peanut butter mixed with 1 tbsp dark chocolate chips and divided, roll each ball in old-fashion oats, wheat germ, or ground flaxseed meal.

• 8 oz almond milk puréed with a frozen banana and 1 tbsp chocolate syrup

• 1/2 cup canned pumpkin purée mixed with 1 teaspoon each agave nectar and maple syrup and sprinkled with pumpkin pie spice. Place purée in a small ramekin and top with 2 tablespoons graham cracker crumbs and bake at 375° for 15 to 20 minutes until golden brown.

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Poached pears, ice cream, and apples and caramel

• 1 peeled Bartlett pear poached in mixture of 1 cup water, 1 cup ruby port wine, 1 tablespoon sugar, and 1 teaspoon orange zest for 20 to 25 minutes or until tender. Simmer an extra 10 minutes to reduce liquid to a syrup.

• 1/2 cup low-fat vanilla bean ice cream drizzled with 2 teaspoons butterscotch and topped with 1 tablespoon chopped pecans.

• 1 cup apple slices topped with 2 tablespoons caramel sauce or dip.

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