Last updated : Friday, May 15, 2009

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Week 2 Menus

Portrait of a young woman eating apple salad with a fork

The following meal plan is part of iMag's new summer weight loss series, The 10 Pound Takedown. Click over to our blog to get started!

Print this week's grocery shopping list to make the following meals.

Snack Reminder: Choose 2 snacks daily and on vigorous workout days, enjoy 3 snacks. Vegetables are free and do not count towards your snack allowance unless they are starchy. If you dunk your vegetables in a dip, follow recommended portions for yogurt dip, hummus, salsa, and dressing.

Salad Dressing Reminder: Healthy options include: 4 tbsp. (1/4 cup) fat-free or light dressing (any brand, 40 calories or less per tablespoon); 1-2 tbsp. of regular dressing; salad dressing spray; 2 tsp. of olive oil mixed with squeezed lemon or 1-2 tbsp. of flavored vinegar; or 2 tbsp., Sari's very easy vinaigrette

Sari's 5-minute Very Easy Vinaigrette:
Combine1/4 cup olive oil, 2 tablespoons red wine vinegar, 1 tablespoon Dijon mustard. Mix well. This makes about 1/2 cup. Use 1-1 1/2 tablespoons on your salad and refrigerate leftover dressing in a covered container

Monday

Breakfast: Veggie sausage, egg & cheese sandwich

Microwave 1 meatless breakfast sausage according to package directions. Scramble 2 egg whites in a heated skillet coated with nonfat cooking spray. Melt 1/4 cup reduced fat cheese. Place sausage, eggs & cheese on a toasted skinny bread option. Enjoy with a 1/2 cup sliced fruit or 1 medium whole fruit on the side.

Lunch: Soup & crackers

Microwave one can of reduced sodium soup (around 200 calories per can). Enjoy 50-60 calories worth of whole grain crackers on the side (2 Wasa or 7 Kashi TLC crackers).

Dinner: Panko-crusted tilapia

Prepare two tilapia fillets (refer to recipe). Enjoy one fillet for dinner with unlimited steam fresh broccoli on the side and refrigerate other fillet for tomorrow's lunch.

Recipe: Panko-crusted tilapia
When it comes to bread crumbs, pick Panko! Whole wheat Panko adds crisp and crunch to any entree with a triple nutrient bonus- low in sodium, provides 2 grams of fiber, and only 70 calories per 1/4 cup serving.

Ingredients:

Two 4-ounce tilapia fillets
Nonfat cooking spray
2 egg whites, whipped
1/2 cup whole wheat panko (Japanese bread crumbs)
Fresh lemon juice, if desired

Directions:

Preheat oven to 400 F. Line a baking sheet with aluminum foil and coat with nonfat cooking spray. Dip each fillet into egg whites and then dredge in 1/2 cup panko. Bake for 10 to 12 minutes, until fish flakes easily when tested with a fork. Enjoy one fillet with fresh lemon and a side of steamed broccoli. Refrigerate leftover tilapia fillet for 3-4 days.

Tuesday

Breakfast: Cheesy toast

Top 2 slices of reduced-calorie whole grain toast (or any skinny bread) with 1/4 cup reduced fat goat cheese or feta cheese crumbles and 3/4 cup berries.

Lunch: Salsa fish wrap

Reheat leftover tilapia in microwave and roll it in a whole grain wrap (or any skinny bread option) spread with 2-3 tbsp. of salsa

Dinner: Hot dog, beans & salad bowl

Cook one turkey hot dog (see grocery list for healthy brands) according to package directions. Slice hot dog. Heat 1/2 cup canned beans, any variety (rinse beans before use to get slash the salt). Combine sliced hot dog and beans and throw it over a salad of unlimited mixed greens and preferred chopped vegetables. Select a salad dressing from options above.

Wednesday

Breakfast: Better bacon 'n eggs 

2 strips of low fat turkey bacon (see grocery list for healthy brands) with scrambled eggs: Saute any preferred chopped vegetable on a heated pan coated with nonstick cooking spray. Whip one whole egg plus 2 egg whites and scramble. Enjoy 1/2 cup sliced fruit or a whole medium fruit on the side.

Lunch: Spinach salad with pears and nuts

Unlimited baby spinach and preferred chopped vegetables topped with 1 leveled tbsp. chopped nuts, 1/4 cup reduced fat goat cheese or feta cheese crumbles and 1 small sliced Bosc pear (can also use 1/2 cup canned pears). Select a salad dressing from options above. Enjoy 50-60 calories worth of whole grain crackers on the side (2 Wasa or 7 Kashi TLC crackers).

Dinner: Curried burger with chipotle mayonnaise 

Season two 4-oz patties (made from 90% lean ground beef, turkey, or chicken) with 1 tsp. curry powder. Pan-fry patties on a heated pan coated with nonstick cooking spray over medium-high heat; cook about 4 minutes per side. Place one burger in an Arnold's multigrain sandwich thin and refrigerate the other burger for tomorrow's lunch. Top burger with chipotle mayonnaise and serve with steamed vegetables or mixed green & chopped vegetable salad. Select salad dressing from options above. If you select starchy vegetables as your side, such as beans (excluding green beans), peas, corn, potatoes, or squash, measure a 3/4 cup cooked serving.
* If you buy a four-pack of patties, cook two patties and store leftover uncooked patties in freezer-proof bag.

Recipe: Chipotle Mayonnaise

Whisk 2 tbsp. light mayonnaise and 1/2 tsp minced chipotle chilies. (You can add an additional 1/2 -1 tsp adobo sauce for a spicier taste) Makes 2 servings. 

The skinny: 50 calories per serving 

Transfer unused chiles and sauce to an airtight container (preferably glass), as the sauce tends to stain plastic. Refrigerate for up to a month.

Thursday

Breakfast: Creamy hot cereal 

Cook 1 serving plain oatmeal (dry measure: 1 instant packet, 1/4 cup steel cup oats or 1/2 cup old fashioned oats) with 1/2 cup skim milk and1/2 cup water. Stir in 1 tbsp ground flaxseeds or chopped nuts, 1 tbsp light syrup or sugar substitute with cinnamon. Top with 1 small sliced apple and an additional 1/2 cup skim milk.

Lunch: Bunless burger 

Reheat leftover curried burger in microwave, top with chipotle mayonnaise, slice it up and enjoy it over a salad of unlimited mixed greens and preferred chopped vegetables. Select salad dressing from options above.

Dinner: Seasonal veggies with a frozen meal

Reheat frozen meal from week #1: Baked Salmon or Chicken & Spinach in Dijon sauce and enjoy with a side of Sari's squash saute.

Recipe: Sari's Squash Saute

Did you know...
Chayote squash can be substituted for summer squash in any recipe. The skin and seed are edible.

Ingredients:

1 chayote squash (a light, green pear shaped squash that's mild and crisp), cut into 1/2 inch strips
1 teaspoon olive oil or soft spread
Black pepper, salt to taste
Choice of topper: 1 tbsp. grated parmesan cheese or 1-2 tsp. fresh lemon juice

Makes about a 1 cup serving.
The skinny: 112 calories with parmesan topping; 93 calories with lemon juice topping

Directions:

1. Heat the oil in a nonstick skillet over medium-high heat.
2. Add the squash and season with a little salt and pepper. Cook, stirring occasionally until the squash is slightly tender, about 5 to 7 minutes, Remove from the heat and add the lemon juice or parmesan cheese.

Friday

Breakfast: Yogurt smoothie

Choice one: Jamba Juice: Order a 12-ounce Yogurt & Fruit Blend (Bright Eyed & Blueberry or Sunrise Strawberry)
Low fat yogurt smoothie from grocery list
Home-made smoothie: Combine 1/2 cup skim milk, 1/2 cup nonfat vanilla flavored yogurt, 1/2 banana, 1 tbsp ground flaxseeds, and 2 tsp. nut butter in a blender.

Lunch: Spring Mix Salad

Unlimited mixed greens lettuce leaves topped with 3 ounces lean protein: Purdue grilled chicken (1/2 cup) canned light tuna, or canned salmon (3 ounce can or 1/2 of a 6 ounce can). Optional: mix tuna or salmon with 1 tablespoon light mayonnaise; Sprinkle salad with 1 tablespoon grated Parmesan cheese or reduced fat cheese shreds. Mix in 1/4 cup beans or chickpeas (rinse beans before eating. Select a salad dressing from options above.

Dinner: Pizza

2 slices vegetarian thin crust pizza or 1 slice regular cheese pizza (blot pizza with a napkin to remove some oil). Enjoy with a side of steam fresh brussel sprouts (1/2 package, around 100 calorie serving)

Saturday

Breakfast: Pump up the fiber

1 cup whole grain cereal (any brand 120 calories or less per serving and 3+ grams fiber) with 1/2 cup milk (skim, 1% or soy milk); enjoy with a medium whole fruit or 1/2 cup sliced fruit.

Lunch: Portable Picnic

1 snack cheese (refer to grocery list), 1/4 cup whole nuts or 1 tablespoons of nut butter spread on 50-60 calories worth of whole grain crackers (2 Wasa or 7 Kashi TLC crackers). Enjoy with crunchy baby carrots.

Dinner: Buttery pasta with crumbled goat cheese and asparagus. 

Measure 1 cup dry whole wheat pasta or weigh 4 ounces of dry pasta on food scale (yields 2 cups cooked pasta) Cook pasta in large pot of boiling water, stirring occasionally, about 6 minutes. Add asparagus (trim and cut into 2-inch pieces) and cook until pasta is tender, about 4 minutes longer. Drain pasta and asparagus and reserve 1/4 cup cooking liquid. Toss hot pasta, asparagus, and 2 tbsp. reserved cooking liquid in mixing bowl with 1 tbsp. soft spread and 1/4 cup reduced fat goat cheese (or any cheese of choice). Toss to coat, adding more reserved liquid if dry. Divide and refrigerate half for tomorrow's lunch. Enjoy with a side salad of mixed greens and preferred chopped vegetables. Select a salad dressing from options above.

Sunday

Breakfast: Yogurt satisfaction 

6-ounce container of nonfat plain Greek yogurt mixed with 1/2 cup sliced fruit, 1/2 cup high fiber cereal, 1 tablespoon chopped nuts or ground flaxseeds. Optional: drizzle with 1 teaspoon honey

Lunch:

Nuke it! Microwave leftover pasta from Day #6.

Dinner: Enjoy a meal out, but practice damage control. For the most part, that means eat a 1/2 portion and brown bag the rest. Check out my slideshow on healthy dining out tips!
Alternative option: Reheat the last frozen leftover Baked Salmon or Chicken & Spinach in Dijon Sauce and enjoy with steam fresh brussel sprouts on the side. (1/2 package, around 100 calorie serving)

Be part of iMag's 10 Pound Takedown summer weight loss series! Join two iMag viewers as they take on the challenge to stop talking about losing weight and just do it! Check our blog daily for great menus, workouts and easy recipes from our fitness and nutrition team, Registered Dietician Sari Greaves and NYSC Trainer Ken Szekretar. You'll be slim, toned and healthy in no time.

Sari Greaves works as a registered dietitian at Step Ahead Weight Loss Center in Central New Jersey where she provides nutrition counseling to a wide variety of patients seeking weight loss and healthy lifestyle modification. As a national spokeswoman for the American Dietetic Association, she appears regularly on television and has done interviews on ABC News, New York 1, MY9 News, NBC News, Fox News, CW11 News and Bloomberg News. She has been quoted in a variety of print and Internet publications including the Wall Street Journal, Daily News, New York Post, Newsday, Food & Fitness Advisor, Self Magazine, Shape Magazine, MSN News, Men's Health Magazine, Women's Health Magazine, Prevention Magazine, Consumer Reports on Health, Fitness Magazine, Health Magazine among many others. You can email her at sari@stepaheadnj.com

 

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