Last updated : Friday, May 22, 2009

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Week 3 Menus

Stir-fried vegetable with a fork on the side, close-up, part of

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 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 1-1 1/2 tbsp, Sari's Very Easy Vinaigrette

Sari's 5-minute Very Easy Vinaigrette:
Combine 1/4 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: Starbucks Breakfast, choose one: Oatmeal with dried fruit or nut topping; Reduced-fat turkey bacon sandwich & egg sandwich; Spinach Feta Wrap; Berry Stella; Fruit bowl with individual yogurt

Lunch: Cinnamon Raisin Creamy Sandwich: Arrange thinly sliced cucumber and salad greens on 2 slices of whole grain cinnamon raisin bread spread with one Laughing Cow Light Cheese Wedge. Enjoy with a fresh apricot and yogurt on the side.

Dinner: Brown Rice Bowl with Bacon-Brussels Sprouts

Enjoy 1/2 of the prepared recipe. 

Recipe: Brown Rice Bowl with Bacon-Brussels Sprouts

Makes 2 servings 

The skinny: 374 calories per serving

If you are wondering whether to ditch rice, pasta, and potatoes in an effort to shed pounds, think again. The good news is that starches, especially whole grain versions, are abundant in vitamins, minerals and fiber contributing only 80-100 calories per 1/2 cup serving. The only caveat- super size portions (think restaurant size platters) can often lead to excessive calorie intake, which can wreak havoc on your waistline. This easy 5-step recipe helps you stretch your starch by combining a sensible portion of whole grains with caramelized Brussels sprouts.

Ingredients:

1 Boil-in-Bag brown rice (3.5 oz bag)
12 oz bag of Steamfresh frozen baby Brussels sprouts
1 white onion, sliced into thin strips (Vidalia onions are in season now!)
3 teaspoons canola or olive oil
2 slices low fat turkey bacon
Black pepper

Directions:

1. Prepare rice according to package directions. Divide and store half of the cooked portion for tomorrow's lunch.
2. Microwave 2 slices turkey bacon according to package directions and then cut into 1 inch pieces.
3. Steam Brussels sprouts in microwave according to package directions. Once cooled off, slice Brussels sprouts in half.
4. In a frying pan over medium heat, saute the onion in 2 teaspoons of oil until browned, about 8 minutes. Mix in the sliced turkey bacon for an additional 1-2 minutes.
5. Remove onion-bacon mixture and pour into serving bowl. Increase heat to high, add remaining 1 teaspoon oil and toss in Brussels sprouts until they start to brown, for about 2-3 minutes. Toss Brussels sprouts in serving bowl with onion-bacon mixture. Sprinkle with black pepper. Divide dish and store half in refrigerator with brown rice for tomorrow's lunch.

Tuesday

Breakfast: High fiber breakfast bar (140 calories or less) such as Gnu, Fiber One, or Kashi TLC; add a cheese stick on the side

Lunch: Leftover rice bowl

Dinner: Healthy Deli in Your Belly: 3 ounces (around 3-4 slices) of deli meat on Sari's skinny bread options (see grocery list); use 1 tablespoon of light mayo, Dijon mustard or hummus as a spread on the bread; add a salad of unlimited mixed greens and preferred chopped vegetables. Select a salad dressing from options above.

Wednesday

Breakfast: Almond-mango Sensation: Peel and dice a mango. Store half of the mango in refrigerator for later use. In a heated skillet coated with nonfat cooking spray, gently brown 6 almonds (or 1 tablespoon of any other nut). To serve, spoon the toasted almonds and diced mango over a 6 oz. container of nonfat plain Greek yogurt.* Optional: drizzle with 1 teaspoon of honey or sprinkle with cinnamon.
*nonfat Greek yogurt will provide the creamiest texture for this delicious breakfast, but feel free to use any low fat or nonfat yogurt.

Lunch: Chicken-Mango Salad: Unlimited mixed greens topped with preferred chopped vegetables and 1/2 cup Purdue grilled chicken. Optional: mix chicken with 1 tablespoon light mayonnaise; sprinkle salad with 1 tablespoon reduced fat cheese shreds. Mix in leftover diced mango. Select a salad dressing from options above.
*You can substitute chicken with canned light tuna or canned salmon (3 ounce can)

Dinner: Thai Beef in Peanut Sauce

Enjoy 1/2 of prepared recipe.

Recipe: Thai Beef in Peanut Sauce

Makes 2 servings

The skinny: 465 calories per serving

Ingredients:

1/2 pound (8 ounces) beef sirloin steak or stir-fry sirloin strips
2 tablespoons reduced sodium soy sauce
1 garlic clove, minced
Nonfat cooking spray
12 ounce package of Steamfresh blend: broccoli, carrots, sugar snap peas, water chestnuts
1 cup cooked whole wheat pasta (measure out 1/2 cup dry pasta or 2 ounces on a food scale)
4 tablespoons peanut sauce

Directions:

1. Microwave vegetables according to package directions. Cook pasta according to package directions. Set aside.
2. Cut steak into strips (or use prepackaged sirloin strips). Combine soy sauce and garlic in bowl. Add beef; toss to coat.
3. Heat skillet coated with nonfat cooking spray over medium-high heat. Add the beef and stir-fry 2-3 minutes until no longer pink.
4. Add vegetables, pasta, and peanut sauce to skillet and stir until heated through.
5. Divide dish and store 1/2 for tomorrow's dinner.
*You can also substitute beef with boneless pork loin or skinless chicken breast.

Pasta Quick Tip: To make a single portion of pasta use approximately 1/2 cup dry pasta or measure 1/2 inch diameter of dry long pasta (yields 1 cup cooked). You can also use a food scale and measure a 2-ounce portion of dry pasta. If you choose to prepare a large batch of pasta, you can refrigerate cooked pasta in an airtight container for 3 to 5 days.

Thursday

Breakfast: Veggie Sausage Scramble. Microwave 1 meatless breakfast sausage according to package directions and slice into 1-inch pieces. Saute 1/2 chopped bell pepper in a heated skillet coated with nonfat cooking spray. Scramble 2 egg whites in the same skillet and add in sliced sausage. Place veggie sausage scramble over one slice of toasted cinnamon raisin bread. Enjoy with a fresh apricot.

Lunch: Chicken & cheese roll-up: Spread 1 light Laughing Cow Cheese Wedge on a whole grain tortilla. (You can also use 1/4 cup reduced fat shredded cheese or 1 slice low fat cheese.) Top chopped bell pepper, mixed salad greens and 1/2 cup Purdue grilled chicken. Roll it up and enjoy!

Dinner: Reheat leftover Thai beef dish in microwave.

Friday:

Breakfast: 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 1/2 cup berries.

Lunch: Salmon Salad with Basil & Sun-dried Tomatoes. Mix 2 tablespoons nonfat yogurt with 2 tablespoons light mayonnaise, 5 sprigs chopped basil and 10 chopped sun-dried tomatoes (drained). Toss with one 6 oz. can drained salmon or tuna. Divide dish and serve half over salad greens. Store remaining half in refrigerator. *You can substitute sun-dried tomato with 1 chopped fresh tomato.

Dinner: Simply Soup: 1 can of broth based reduced-sodium soup (vegetables, minestrone, split pea); Enjoy with 2 Wasa whole grain crackers or 7-8 Kashi TLC crackers. Add a 6 ounce container of yogurt or snack cheese.

Saturday

Breakfast: Healthy Cakes: Prepare pancakes using Quaker Oatmeal pancake mix. Follow package instructions and prepare with egg whites and skim milk. Enjoy 2 (four-inch pancakes) topped with 1 tablespoon of light syrup and 1/2 cup fresh berries.

Lunch: Egg Salad Scoops: Boil 3 eggs. Mash 1 whole egg + 2 whites (discard 2 yolks) with a fork. Mix with 1 tablespoon light mayo. Core and slice a bell pepper. Scoop up egg salad with pepper slices.

Dinner: Place leftover salmon or tuna salad on Sari's skinny bread. Enjoy with 1/2 cup berries.

Sunday

Breakfast: Better Bacon 'n Eggs: 2 strips of low fat turkey bacon (see grocery list for healthy brands) with scrambled eggs: Saute 1/2 chopped bell pepper on a heated pan coated with nonstick cooking spray. Whip one whole egg plus 2 egg whites and scramble. Enjoy with one slice of cinnamon raisin bread.

Lunch: Veggie Burger & Hummus Sandwich: Choose a skinny bread and spread with 2 tablespoons hummus. Microwave a frozen veggie burger. Stuff sandwich with veggie burger and mixed greens. On the side: a 6-ounce yogurt or snack cheese.

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 Dining Out Dos & Don'ts!

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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