There are some substitutions that I might make in these recipes since I don't like black olives for example and I don't drink coffee so I won't be adding instant coffee to the recipe that calls for it. I am also not into marshmallows so I won't be making the Indoor Raspberry S'more. If you do like marshmallows, I don't know if this snack is such a good idea. I mean it calls for 1 marshmallow and then you have the rest of the bag to tempt you.
Shopping list for the recipes listed in the magazine, Fitness May 2011:
Breakfast Ingredients (300 calories)
Mushroom and Asparagus Quiche (No crust) with toast and orange
Eggs (9 for the week's breakfasts), Asparagus (1/2 cup), Mushrooms (1/2 cup), Swiss Cheese (1/4 cup shredded), Whole Grain Bread (3 slices for the week's breakfasts), Orange
Lemon Raspberry Fruit Salad
Part-skim ricotta (1/4 cup), raspberry jam (1tsp.), Fresh Raspberries (1 cup), Lemon zest (1 tsp.), Lemon Juice (1 Tbsp.), Honey (2 tsp.), Sliced Almonds (2 tbsp.)
Breakfast Peach Cobbler
Peach (1), Whole wheat flour (1 Tbsp), Cinnamon (1/2 tsp.), Granola bar (90 calories) (1 bar), Low fat Greek Yogurt (1/2 cup)
Baked Eggs with Herbs, Melon and Toast
Lowfat Milk (2 tbsp.), Fresh Chives (1 Tbsp.), Fresh Basil (1 Tbsp.), Fresh Melon (1 wedge)
Banana-Nut Protein Pancakes
Banana (1), Rolled-oats (1/4 cup), Low Fat Cottage Cheese (2 Tbsp.), Vanilla Extract (1/2 tsp.), Walnuts (2 tsp. chopped), Maple syrup (2 tsp. + 1 tbsp.)
Waffles with Blueberry Syrup and Turkey Sausage
Frozen Whole-grain waffles (2), Frozen unsweetened blueberries (1/2 cup), Turkey Sausage Link (1)
Tex-Mex Tofu Scramble
Firm tofu (3 oz.), Olive Oil (1 tsp.), Turmeric (1/8 tsp.), Salsa (1/4 cup), Canned black beans (1/4 cup), Cilantro (2 Tbsp.), Grapefruit (1/2), Butter (1 tsp.)
Lunch Ingredients (400 calories)
Greek Pita Pockets with Tzatziki Sauce
Canned Chickpeas (1/2 cup), Cucumber (1/2 cup chopped), Red Bell Pepper (1/4 cup chopped), Black Olives (1/4 cup chopped), Low Fat Greek Yogurt (1/4 cup), Dill (1/4 tsp.), Salt, Black Pepper, Whole-grain pita
Panzanella White Bean Salad
Whole Grain bread (2 slices), Canned white beans (1/2 cup), Grape Tomatoes (1/2 cup chopped), Cucumber (1/2 cup chopped), Basil (2 tbsp.), Red Onion (2 Tbsp.), Lemon juice (1 tbsp.), Olive Oil (1 tbsp.), Salt and Black Pepper
Spinach Salad with Chicken, Strawberries, Walnuts and Goat Cheese
Baby Spinach (3 cups), Grilled Chicken (2 ounces), Strawberries (1/2 cup sliced), Goat Cheese (1/2 oz.), Walnuts (2 Tbsp. chopped), Olive Oil (2 tsp.), Balsamic Vinegar (1 tsp.), Salt and Black Pepper
Dress-Up Turkey Wrap
Roasted Turkey (2 ounces), Brie (1/2 ounce), Apple, Arugula (1/2 cup), 8 inch whole grain tortilla, Peanut Butter (1 tsp.)
Rosemary and Zucchini Flatbread with Grape Salad
Whole grain flatbread, Zucchini, Part-skim mozzarella (1/4 c.), Dried Rosemary (1 tsp.), grapes (1 cup), Sliced Almonds (2 tbsp.)
Thai Shrimp Po'Boy
cooked shrimp (2 oz.), Thai Chili garlic sauce (2 tsp.), whole grain hero roll, avocado (3 tbsp.), cucumber (1/4 cup), carrots (1/4 cup shredded), Cilantro (2 tbsp.), lime juice (1 tbsp.)
Mediterranean Pasta Salad with Tuna
Whole-grain angel hair pasta (1 1/2 oz.), Water packed tuna (3 oz.), grape tomatoes (1/2 cup), Canned artichokes (1/2 cup), pitted black olives (3 tbsp.), Fresh lemon juice (1 tbsp.), Olive Oil (2 tsp.), Salt and Pepper
Dinner Ingredients (About 500 calories)
Blue Burger with Zucchini Parmesan Wedges
Lean ground beef (4 oz.), Blue cheese (2 tbsp.), Whole grain sandwich thin, Romaine lettuce leaves (2), Zucchini (1), Parmesan (4 tbsp.)
Peanut Noodle Bowl with Edamame
Whole grain angel hair pasta (1 1/2 oz.), Chunky peanut butter (2 tbsp.), lime juice (1 tbsp.), brown sugar (2 tbsp.), salt, Packaged shredded rainbow slaw (1 1/2 cup), Frozen edamame (1/2 cup)
Pork Chop with Cheddar Potatoes and Broccoli
small potato, olive oil (1 tsp.), nonstick cooking spray, boneless pork chop (3 oz.), broccoli florets (2 cups), salt and black pepper, barbecue sauce (1 tbsp.), Low-fat cheddar (3 tbsp.)
Caribbean Steak and Vegetables with Coconut Rice
pineapple juice (3 tbsp.), fresh lime juice (2 tbsp.), garlic clove, fresh ginger (1 tsp.), honey (2 tsp.), crushed red pepper flakes (1/4 tsp.), salt, sirloin steak (3 1/2 oz.), bell peppers (2 cups), light coconut milk (1/2 cup), quick cooking brown rice (1/4 cup)
Salmon cakes with Spicy Dressing
Water packed Salmon (3 oz.), whole grain bread crumbs (1/4 cup), egg, green onions (2), salt and black pepper, olive oil (2 tsp.), Reduced fat mayonnaise (3 tbsp.), lemon juice (1 tsp.), Old Bay Seasoning (1 tsp.), cayenne (pinch), Mixed salad greens (3 cups)
Double Sesame Chicken Stir-Fry
skinless chicken breast (3 oz.), olive oil (2 tsp.), reduced sodium soy sauce (2 tsp.), honey (2 tsp.), garlic clove, fresh ginger (1 tsp. grated), fresh vegetable stir-fry mix (2 cups), brown rice (1/2 cup cooked), Sesame seeds (1 tsp.), Dark sesame oil (1 tsp.)
Snapper with Black Bean and Mango Couscous
olive oil (2 tsp.), snapper fillet (4 oz.), sugar snap peas (1 1/2 cups), salt and black pepper, Whole wheat couscous, Canned black beans (1/4 cup), mango, cilantro (1 tbsp.)
Snacks (About 150 calories)
Mocha Yogurt Parfait
Instant Coffee, Low-fat vanilla yogurt (6 oz.), Strawberries (1/3 cup), Low fat granola (1 tbsp.)
Hummus and Red Pepper Bites
hummus (2 tbsp.), whole grain crackers (5), diced red bell pepper (2 tbsp.), dried oregano (pinch)
Superfood trail mix
1 tbsp each dried cherries, golden raisins, sunflower seeds and roasted soy nuts with 1 tsp. mini chocolate chips
Blueberry-Pineapple Protein Shake
Low fat milk (1 cup), frozen blueberries (1/4 cup), frozen pineapple (1/4 cup)
Indoor Raspberry S'more
raspberry jam (1 tsp.), graham crackers (2), marshmallow (1), Dark chocolate (1/2 oz.)
Pear and Almond Butter English Muffin
whole grain english muffin (1), almond butter (2 tsp.), pear, ground cinnamon (pinch)
Here is a spreadsheet of the full meal guidelines below. Don't forget to double or triple depending on how many people you are cooking for in your house.
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