January 1, 2013
So today I made my menu and grocery list and did my shopping so I'm ready to begin first thing tomorrow morning. I made my menu with the help of "You On a Diet. The Owner's Manual for Waist Management" by Dr Oz. Here's the plan for the first 3 days:
Weds Jan 2 - Breakfast: Oatmeal w/apples and walnuts, coffee w/sugar free hot cocoa (my own version of mocha)
Lunch: 1 cup vegetable soup and a veggie salad w/balsamic vinegar and oil
Afternoon snack: banana w/tablespoon of peanut butter
Dinner: turkey meatloaf balls (recipe follows), green beans and sliced pears
Dessert: frozen Greek yogurt
Thurs Jan 3 - Breakfast: egg and cheese breakfast wrap, my mocha
Lunch: veggie burger on whole wheat English Muffin w/tablespoon of marinara and some lettuce leaves
Afternoon snack: orange and a string cheese
Dinner: Applecider chicken (recipe follows), steamed broccoli, sliced peaches
Dessert: Skinny Cow bar
Fri Jan 4 - Breakfast: oatmeal w/apples and walnuts, my mocha
Lunch: 1 cup vegetable soup and a veggie salad w/balsamic vinegar and oil
Afternoon snack: apple w/tablespoon of peanut butter
Dinner: Unstuffed pepper bake (recipe follows), steamed baby carrots
On Saturday I'll plan a menu for the next week and shop again. I plan to have at least 64 oz of water throughout each day and will begin walking 30 minutes each day starting tomorrow. Here are the recipes for this week's dinners:
Turkey Meatloaf Balls
For the meatloaf:
1.3 lbs extra lean ground turkey
1/2 cup plain breadcrumbs
1/4 cup minced onion
1/3 cup light mayonnaise
1 large egg
1 tsp poultry seasoning
1/4 cup ketchup
Preheat oven to 350 degrees. Lightly spray a muffin tin with cooking spray (or use non-stick muffin tin). Mix together all ingredients, form into 10-12 meatballs and place them in the muffin tin.
For the glaze:
1/3 cup ketchup
1 tbsp honey
1 tbsp Worcestershire sauce
Mix together glaze ingredients and spoon on top of each meatball.
Bake uncovered for 23-25 minutes. Makes 5 servings. 270 calories and 6 g fat per serving.
Apple Cider Chicken
4 boneless, skinless chicken breasts (1 and 1/4 lbs total weight)
salt and pepper
1 tbsp extra virgin olive oil, divided
2 Granny Smith apples, peeled, cored and thickly sliced
1/4 sliced green onion
1 teas dried thyme
1/2 cup apple cider
1/2 cup reduced sodium chicken broth
1 tbsp reduced fat sour cream
1 tbsp chopped fresh parsley
Season chicken on both sides with salt and pepper. Heat 1/2 tbsp of the oil in a large skillet over medium high heat. Add the chicken and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and cover with foil. Reduce heat to medium. Add the remaining 1/2 tbsp of oil to the pan. Add apples, onions and thyme. Cook and stir until softened, about 3 minutes. Add the cider and chicken broth and bring to a simmer. Cook until slightly thickened, about 3 minutes. Return the chicken and apples to the pan, reduce heat to low. Simmer until the chicken is cooked through, about 5 minutes. Transfer the chicken to a platter. Stir sour cream and parsley into the sauce. Season with salt and pepper and spoon over the chicken.
Makes 4 servings. 216 calories and 7 g fat per serving.
Unstuffed Pepper Bake
1 lb extra lean ground beef
1/3 cup chopped onion
1 green, 1 red and 1 yellow pepper, diced
2 garlic cloves, minced (or 1/2 teas garlic powder)
1/2 teas salt
1/4 teas ground black pepper
1 (14.5 oz) can petite diced tomatoes, drained
1 and 1/2 cups instant brown rice
1 tsp Worcestershire sauce
1 tsp Italian seasoning
1 (8 oz) pkg finely shredded sharp cheddar cheese, divided
1 (15 oz) can tomato sauce
Preheat oven to 375 degrees. Cook the ground beef, onions, pepper and garlic for 10 minutes or until beef is browned and vegetables are tender. Drain off excess fat and season with salt and pepper. Stir in the tomatoes, rice, Worcestershire sauce and Italian seasoning. Remove from heat and stir in 1 cup of the cheese. Spread the mixture evenly into a 13x9 inch baking dish and top with the tomato sauce and remaining cheese. Bake uncovered for 20 minutes, until heated through and the cheese is melted and bubbly. Let stand 5 minutes before serving. Store any leftovers in the refrigerator.
Makes 6 servings. 523 calories and 15 g fat per serving.
Bon Appetit!
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