7 Day FREE Slim Down Meal Plan

Do you ever just think, “if someone gave me a successful and healthy meal plan to follow, I could totally rock my results this year?”

Well, ask and you shall receive! I am including a FREE and full 7-Day Meal Plan to help you succeed on your journey this week. Follow along and get in a workout of your choice to really boost that metabolism. Remember not to eat less than this program entails. It is based on a 1,300 calorie range diet so eating less only slows down your metabolism. Why? Because our bodies are like a well programmed machine/computer that sends out alerts to STOP working as efficiently when it’s not getting enough fuel to sustain it’s needs. It’s main priority is to NOT DIE!! And when you stop and think about it, that’s a pretty darned good plan! 😉

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***Weight Loss Meal Plan***

Recipes- Week 1

I drink Shakeology daily but didn’t add it into this meal plan in case someone didn’t have it. Shakeology is a meal replacement shake that helps you lose weight, boost energy, lowers cholesterol, aids digestion, and so much more. I am not perfect with eating my veggies and with Shakeology I know I am getting everything I need. If you want to add Shakeology to your meal plan just replace 1 meal or snack with it. You can check out more info here: Shakeology

Day 1:  Mid-Morning Snack- Crunchy Protein, Cheese & Veggie Stacks

Ingredients

  • 1 teaspoon mayonnaise, low-fat
  • 1 piece rye crisp-bread cracker, low-sodium
  • 1/3 carrot
  • 1/4 cucumber
  • 1/2 ounce turkey, lean, reduced sodium (or 4-5 egg white omelet, folded in half and cut into 1/4’s)
  • 1 piece cheese, Swiss, low-fat

Preparation

  • Spread mayo on crispbread.
  • Arrange sliced carrot and cucumber on crispbread; top with protein slices and cheese.
  • Sprinkle with sodium-free spices and herbs of choice such as freshly ground black pepper. Enjoy with a calorie free beverage.

Day 1:  Lunch- Teriyaki Salmon Burger

Ingredients

  • 2 tablespoons pineapple juice
  • 2 teaspoons brown sugar, packed
  • 1 1/2 teaspoons teriyaki sauce, low sodium
  • 1/4 teaspoon garlic, chopped
  • 4 ounces wild Alaskan or Washington salmon, fresh
  • 2 teaspoons mayonnaise, low-fat
  • 1/2 teaspoon green onion, chopped
  • 1/8 teaspoon ginger, fresh, chopped
  • 1/2 teaspoon toasted sesame seeds
  • 1 lettuce leaf
  • 1 piece thinly sliced tomato
  • 1 hamburger bun (I prefer whole-wheat choices)

Preparation

  • Please note: this recipe requires 1 hour marinating time which is not reflected in prep time.
  • Combine pineapple juice, brown sugar, teriyaki sauce and garlic in a resealable bag. Add salmon; coating well with marinade. Refrigerate for an hour.
  • Mix mayonnaise with green onions, ginger and sesame seeds. Set aside in refrigerator near salmon.
  • Heat grill.
  • Remove salmon from marinade. Place on grill and cook until fish is opaque and flakes easily with a fork.
  • Place lettuce and tomato slice on one side of the bun. Top with the salmon. Spread sesame-ginger mayonnaise on top and cover with remaining half of bun. Serve sandwich with your favorite calorie-free beverage.

Day 1:  Mid-Afternoon Snack- Pumpkin Seeds

Ingredients

  • 2 1/2 teaspoons pumpkin seeds, dry roasted
  • 4 fluid ounces orange juice

Preparation

Enjoy pumpkin seeds and a small glass of orange juice for this quick, crunchy snack.

Day 1:  Dinner- Steak with Peppers, Wild Rice & Smoothie

Ingredients

  • 4 3/4 ounces beef tenderloin, raw
  • 1 1/4 teaspoons extra virgin olive oil
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon salt
  • 1 1/2 teaspoons balsamic vinegar
  • 1/2 cup bell peppers, green, sliced
  • 1/2 cup red bell pepper, cut in strips
  • 1/2 cup onion, yellow, sliced
  • 2 tablespoons chicken broth, fat-free, low-sodium

Preparation

  • Preheat broiler. Spray a broiler-pan rack with non-stick cooking spray.
  • Brush steak with olive oil.
  • Combine garlic powder, black pepper and salt. Rub both sides of the steak with the spice mixture; place steak on prepared rack and drizzle with 1/2 teaspoon of the vinegar.
  • Broil 5 to 6 inches away from heat for about 5 minutes, then turn steak and drizzle the second side with 1/2 teaspoon of vinegar. Broil for 4 to 5 minutes longer for medium-rare or longer until desired doneness. Transfer steak to a warmed plate, cover loosely with foil, and let stand for 5 minutes.
  • Heat a medium skillet with non-stick cooking spray, and heat over medium-high heat until hot. Add the bell peppers and onions. Cook for 3 to 5 minutes, or until vegetables are crisp-tender. Add remaining broth and remaining teaspoon vinegar; simmer for 1 minute.
  • Place steak on a plate and spoon vegetables and pan juices around steak.

Wild Rice

Ingredients

  • 2/3 cup rice, wild, cooked
  • 2 teaspoons spread, buttery, low-fat

Preparation

  • Prepare rice per package directions.
  • Serve 2/3 cup of the rice topped with spread with dinner.

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Mango-Berry Smoothie

Ingredients

  • 1/4 cup mango, chunks, frozen, thawed
  • 1/4 cup strawberries, frozen, unsweetened, thawed
  • 2 tablespoons milk, fat-free

Preparation

  • Process fruit and milk with one ice cube in a blender or food processor. Pour into a glass and enjoy with the meal.

Day 2:  Mid-Morning Snack- Nuts & Raisins

Ingredients

  • 1 1/2 tablespoons (or 12 pieces) nuts of choice, dry roasted, unsalted
  • 2 teaspoons raisins

Preparation

Enjoy a mixture of nuts and raisins.

Day 2:  Lunch- Garlic Chicken & Spinach Wrap

Ingredients

  • 1 teaspoon extra virgin olive oil
  • 1 teaspoon garlic, chopped
  • 1/3 cup chicken, cooked
  • 1 1/2 cups spinach, fresh, chopped
  • 1 low carb whole wheat tortilla, 10″

Preparation

  • Heat oil in a nonstick skillet to medium high heat; add diced garlic and sauté for about 1-2 minutes. Add cooked, chopped chicken to pan and heat through.
  • Add spinach to skillet and sauté until just wilted (about 1-2 minutes).
  • Warm tortilla according to package directions. Place chicken and spinach on one side of tortilla and roll.  Serve with a calorie free beverage to drink.

Day 2:  Mid-Afternoon Snack:  Beef Jerky (1/2 ounce) & (1 serving) Whole Wheat Crackers

Day 2:  Dinner- Curried Scallops, Garlic Spinach, Spaghetti with Oil & Garlic, Cantaloupe

Ingredients

  • 1 1/2 teaspoons extra virgin olive oil
  • 1 tablespoon green onion, chopped
  • 1/4 teaspoon curry powder
  • 1/2 teaspoon tomato paste, canned, low sodium
  • 1 tablespoon chicken broth, fat-free, low-sodium
  • 1 tablespoon evaporated skim milk, canned
  • 5 ounces scallops, or choice of tilapia, fresh

Preparation

  • Heat olive oil over medium-low heat. Add the onion to skillet and cook, stirring occasionally, until it starts to soften, about 3 minutes. Stir in curry powder and cook for 1 minute more.
  • Transfer the onion mixture to a blender or food processor and add the tomato paste, broth and evaporated milk. Pureé until smooth.
  • Return the sauce to the skillet and bring to a simmer. Add scallops. Simmer, covered, until the scallops are just done, 3 to 5 minutes.

Garlic Spinach

Ingredients

  • 1/2 teaspoon extra virgin olive oil
  • 4 cups spinach, fresh, chopped
  • 1 teaspoon garlic, chopped
  • 1/8 teaspoon black pepper
  • 1 teaspoon lemon juice

Preparation

  • Heat olive oil in skillet over medium heat. Add garlic and saute for 1-2 minutes. Add spinach and stir until wilted. Season with pepper and lemon juice.

Spaghetti with Garlic & Oil

Ingredients

  • 1 ounce angel hair spaghetti pasta, uncooked
  • 1 teaspoon garlic, chopped
  • 1 teaspoon extra virgin olive oil

Preparation

  • Prepare pasta per package directions. Drain.
  • Sauté garlic in olive oill and toss with prepared pasta.

Cantaloupe

Ingredients

  • 1/2 cup cantaloupe melon balls, fresh or frozen
  • 2 teaspoons golden raisins

Preparation

Mix cantaloupe and raisins for a tasty dessert.

Day 3:  Mid-Morning Snack- Seafood Salad with Celery Stalks

Ingredients

  • 2 ounces crab, imitation (or choice of white fish)
  • 1 1/2 teaspoons mayonnaise, low-fat
  • 1/8 teaspoon dill weed, dried
  • 3 celery stalks
  • 8 fluid ounces water

Preparation

  • Shred crab and mix with mayonnaise and dill.
  • Serve with celery stalks.
  • Enjoy with a glass of water.

Day 3:  Lunch- Turkey & Vegetable Sandwich

Ingredients

  • 2 slices bread, whole wheat
  • 1 tablespoon mayonnaise, low-fat
  • 1 teaspoon dijon mustard
  • 3 ounces turkey breast, oven roasted
  • 1 tomato slice, medium
  • 1/8 cup bell peppers, green, sliced
  • 3 tablespoons soy beans (nuts), roasted, unsalted

Preparation

  • Spread bread with mayonnaise and mustard.
  • Arrange turkey, tomato and peppers on one slice, top with the other.
  • Serve with soy nuts on the side.
  • Enjoy with a calorie free beverage.

Day 3:  Mid-Afternoon Snack- Pesto Artichoke Chicken Wrap

Ingredients

  • 2 tablespoons chicken, cooked
  • 2 1/2 teaspoons artichoke hearts
  • 1/2 teaspoon scallions, fresh, chopped
  • 1/2 teaspoon pesto sauce
  • 1 low carb flour tortilla, 6″
  • 1 piece pimiento strips
  • 8 fluid ounces water

Preparation

  • Shred chicken.
  • In a small bowl, mix together shredded chicken, coarsely chopped artichoke hearts and scallions. Set aside.
  • Spread pesto sauce on low carb tortilla. Arrange chicken mix and pimento on top.
  • Roll up tortilla; heat if desired.
  • Enjoy with a glass of water.

Day 3:  Dinner- Grilled Steak with Salsa Sauce, Spinach Salad, Cottage Fries, Ginger Grilled Pineapple

Ingredients

  • 3 tablespoons salsa
  • 1 1/4 tablespoons sour cream
  • 1/8 teaspoon black pepper
  • 1/8 teaspoon garlic powder
  • 4 ounces beef, top sirloin steak, lean, raw, 1/8″ trim

Preparation

  • Mix salsa and sour cream; refrigerate until ready to serve.
  • Season steak with pepper and garlic powder.
  • Grill the steak 4 to 5 minutes each side, turning once, for medium-rare, or longer to desired doneness.
  • Transfer the steak to a cutting board and let rest for 5 minutes; slice on the diagonal into 1/2-inch thick slices.
  • Spoon the salsa mixture onto a plate and place the steak slices, slightly overlapping, on top.

Spinach Salad

  Ingredients

  • 4 tomatoes, cherry
  • 1 1/4 cups spinach, fresh, chopped
  • 1/4 cup mushrooms, sliced
  • 1 1/2 teaspoons salad dressing, ranch, reduced fat
  • 1 tablespoon balsamic vinegar

Preparation

  • Halve tomatoes and toss with spinach and mushrooms.
  • Drizzle with dressing and vinegar.

Cottage Fries

  Ingredients

  • 12 cottage cut french fries, frozen
  • 1 tablespoon ketchup

Preparation

      • Prepare cottage fries per package directions,
      • Serve with ketchup.

Grilled Ginger Pineapple

Ingredients

  • 2 pieces pineapple, slices, canned in water
  • 1 teaspoon brown sugar, packed
  • 1/4 teaspoon ginger, fresh, chopped

Preparation

Top pineapple with equally divided sugar and ginger. Place under broiler and cook until sugar begins to caramelize.

Day 4:  Mid-Morning Snack- Hard Boiled Egg & Banana

Ingredients

  • 1 egg, large, hard-boiled
  • 1/2 banana, small

Preparation

  • Enjoy a hard-boiled egg and half a banana for this quick snack.

Day 4:  Lunch- Seafood Salad Pita

Ingredients

  • 3 1/2 ounces (US or Canada) shrimp, or choice of fish/seafood, uncooked
  • 2 teaspoons mayonnaise, low-fat
  • 1/4 cup bell pepper, green, chopped
  • 1 pita, wheat, small, 4″ diameter
  • 10 strawberries, whole, fresh
  • 1 tablespoon almonds, sliced

Preparation

  • Steam shrimp or fish.
  • Mix cooled and chopped seafood with mayonnaise and peppers. Stuff into pita halves.
  • Serve strawberries and almonds for dessert. Enjoy with a calorie free beverage.

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Day 4:  Mid-Afternoon Snack- Pita Nachos

Ingredients

  • 1 pita, wheat, small, 4″ diameter
  • 1/8 teaspoon extra virgin olive oil
  • 3 tablespoons cheddar cheese, low-fat, low-sodium
  • 1/8 teaspoon oregano, dried
  • 1 piece jalapeño
  • 8 fluid ounces water

Preparation

  • Slice open pita and brush very lightly with olive oil. Cut into triangular wedges.
  • Sprinkle cheese evenly over pita wedges.
  • Season with a pinch of oregano.
  • Heat under broiler until cheese is melted.
  • Add a slice of jalapeno, if desired. Enjoy with a glass of water.

Day 4:  Dinner- Herb Roasted Chicken & Vegetables, Potatoes & Honeydew

Ingredients

  • 4 1/2 ounces chicken breast, boneless/skinless, raw
  • 1/4 eggplant
  • 1/4 cup onions, chopped
  • 1 teaspoon garlic, chopped
  • 1 teaspoon extra virgin olive oil
  • 1/2 tomato, medium
  • 1/8 teaspoon basil, dried
  • 1/8 teaspoon oregano, dried
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper

Preparation

  • Preheat oven to 450°F.
  • Rinse chicken breast, remove any visible fat, and pat dry with a paper towel. Place in the middle of a baking pan lightly coated with non-stick cooking spray.
  • Wash and peel the eggplant with a vegetable peeler and cut into 1-inch pieces . Place the eggplant, onion and garlic in a large bowl.
  • Drizzle with olive oil and stir lightly to combine. Spread the vegetables around the chicken.
  • Chop the tomato coarsely; place on top of the vegetables.
  • Sprinkle chicken with basil, oregano, salt and pepper to taste. Roast in the oven for 10 minutes. Turn the chicken and gently stir the vegetable mixture. Return to oven and roast for an additional 10 to 15 minutes, or until chicken is no longer pink inside and the vegetables are tender.

Garlic Roast Potatoes

Ingredients

  • 3/4 cup potatoes, diced
  • 1/3 cup onions, chopped
  • 1 teaspoon garlic, chopped
  • 1 teaspoon extra virgin olive oil

Preparation

  • Preheat oven to 400°. Coat a baking sheet with cooking spray.
  • Toss potatoes, onions and garlic and olive oil. Season as desired with salt and pepper. Place on baking sheet in single layer.
  • Bake potatoes for approximately 30-45 minutes or until potatoes are golden and tender.

Honeydew

Ingredients

  • 3/4 cup honeydew melon balls

Preparation

Enjoy your honeydew melon for dessert

Day 5:  Mid-Morning Snack-Protein Wrapped Dates

Ingredients

  • 1 1/2 ounces turkey, low sodium, thinly sliced
  • 2 dates, whole
  • 8 fluid ounces water

Preparation

  • Slice turkey into 2 strips. Wrap strips around dates and enjoy with a glass of water.

Day 5:  Lunch- Tuna Melt

Ingredients

  • 2 1/2 ounces tuna, canned in water, drained
  • 1/2 teaspoon lemon juice
  • 1 tablespoon celery, fresh, diced
  • 1 teaspoon onion, red, chopped
  • 2 tablespoons mayonnaise, low-fat
  • 1 English muffin, whole wheat
  • 2 tomato slices, medium
  • 1 1/2 tablespoons cheese, Swiss, low fat, shredded
  • 2 tablespoons alfalfa sprouts
  • 1/2 cup baby carrots

Preparation

  • Combine tuna with lemon juice, celery, onion and mayonnaise.
  • Split English muffin and top each half with equal amounts of tuna mix. Place a tomato slice on each. Top each with Swiss cheese. Place in toaster oven or under broiler until cheese melts.
  • Top with alfalfa sprouts and serve with carrots.

Day 5:  Mid-Afternoon Snack- Edamame

Ingredients

  • 1/2 cup edamame, thaw ‘n serve
  • 8 fluid ounces water

Preparation

  • Crunch on steamed or boiled edamame for this easy snack. Serve with a glass of water.

Day 5:  Dinner- Greek Chicken, Marinated Tomatoes, Couscous & Strawberry & Kiwi Dessert

Ingredients

  • 4 ounces chicken breast, boneless/skinless, raw
  • 1/2 ounce feta cheese, low-fat
  • 2 tablespoons yogurt, plain, non-fat
  • 1 teaspoon chives, fresh
  • 1/2 teaspoon oregano, dried
  • 1/2 teaspoon parsley, dried
  • 1/2 teaspoon garlic, chopped
  • 1 teaspoon extra virgin olive oil

Preparation

  • Pound the chicken breast between two sheets of heavy plastic wrap to 1/4-inch thickness.
  • Combine cheese, yogurt, chives, oregano, parsley, garlic, and 1/4 tsp oil. Mix to form a smooth paste.
  • Place the cheese mixture down the center of the chicken breast. Fold up the bottom and fold in the sides of the breast. Fold down the top, completely enclosing the cheese mixture.
  • Heat the remaining 3/4 tsp oil in a heavy skillet over medium-high heat.
  • Add the stuffed chicken, seam side down, and saute´ until browned, about 5 minutes. Continue to sauteé until the chicken is cooked through, about 3 to 5 more minutes.

Marinated Tomatoes

  Ingredients

  • 1 tomato, medium
  • 1 teaspoon garlic, chopped
  • 1/2 teaspoon extra virgin olive oil
  • 1/8 teaspoon salt
  • 1 teaspoon basil, fresh, chopped
  • 2 teaspoons balsamic vinegar

Preparation

  • Slice tomato.
  • Toss with remaining ingredients. Let sit, stirring occasionally. Enjoy with meal.

Quick & Easy Couscous

  Ingredients

  • 2/3 cup couscous, cooked
  • 3/4 teaspoon extra virgin olive oil
  • 1/2 teaspoon parsley, fresh, chopped

Preparation

  • Prepare couscous per package directions, Portion out 2/3 cup.
  • Drizzle with olive oil and parsley.

Kiwi and Strawberry Dessert

Ingredients

  • 1 kiwi, peeled and sliced
  • 3 tablespoons sliced strawberries, fresh

Preparation

Serve kiwi with strawberries for a refreshing dessert.

Day 6:  Mid-Morning Snack-Pumpkin Seeds & Orange Juice

Ingredients

  • 2 1/2 teaspoons pumpkin seeds, dry roasted
  • 4 fluid ounces orange juice

Preparation

Enjoy pumpkin seeds and a small glass of orange juice for this quick, crunchy snack.

Day 6:  Lunch- Egg Salad Sandwich

Ingredients

  • 2 teaspoons mayonnaise, low-fat
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon celery seed
  • 1/8 teaspoon oregano, dried
  • 1 egg, large
  • 1 egg white, cooked
  • 1/4 cup celery, fresh, diced
  • 2 slices bread, whole wheat
  • 6 fluid ounces milk, fat-free

Preparation

  • Blend mayonnaise, garlic powder, celery seed and oregano in a large bowl. Season as desired with favorite salt-free seasoning. Add chopped hard-boiled egg, egg white and celery; mix.
  • Spoon egg salad between bread slices. Enjoy with a glass of milk.

Day 6:  Mid-Afternoon Snack-Protein Wrapped Dates

Ingredients

  • 1 1/2 ounces turkey, low sodium, thinly sliced
  • 2 dates, whole
  • 8 fluid ounces water

Preparation

  • Slice turkey into 2 strips. Wrap strips around dates and enjoy with a glass of water.

Day 6:  Dinner- Turkey Parmesan, Zucchini, Spaghetti with Oil and Garlic, Cherry Sundae

Ingredients

  • 2 teaspoons bread crumbs, plain
  • 1/8 teaspoon parsley, dried
  • 1/8 teaspoon oregano, dried
  • 1/8 teaspoon black pepper
  • 1 tablespoon Parmesan cheese
  • 3 ounces turkey cutlet, raw
  • 1 tablespoon liquid-egg substitute
  • 1 1/4 teaspoons extra virgin olive oil

Preparation

  • Mix breadcrumbs with parsley, oregano, pepper and cheese.
  • Place bread crumb mixture on a plate.
  • Dip both sides of turkey into egg substitute and press into the bread crumb mixture to coat.
  • Heat the olive oil in a skillet over medium heat. Place turkey in the skillet and cook 5 to 7 minutes on each side, until lightly browned and cooked through.

Zucchini

Ingredients

  • 1/2 teaspoon extra virgin olive oil
  • 1 2/3 cups zucchini, fresh, sliced

Preparation

  • Heat olive oil to medium.
  • Add zucchini and sauté until tender. Season with salt and pepper to taste.

Spaghetti with Garlic & Oil

  Ingredients

  • 1 ounce angel hair spaghetti pasta, uncooked
  • 1 teaspoon garlic, chopped
  • 1 teaspoon extra virgin olive oil

Preparation

  • Prepare pasta per package directions. Drain.
  • Sauté garlic in olive oill and toss with prepared pasta.

Cherry Ice Cream Sundae

  Ingredients

  • 1/4 cup cherries, red, unsweetened, frozen
  • 2 tablespoons ice Cream, vanilla, 98% fat free
  • 1/2 teaspoon sugar free, fat free chocolate flavored syrup

Preparation

  • Thaw cherries in microwave for 10-20 seconds. Top with ice cream. Drizzle with chocolate syrup. Enjoy for dessert.

Day 7:  Mid-Morning Snack- Salmon Salad on Crispbread

Ingredients

  • 1/4 tomato, medium
  • 1/4 cucumber
  • 1 ounce salmon, canned in water
  • 1 teaspoon mayonnaise, low-fat
  • 1/2 teaspoon Dijon mustard
  • 2 pieces rye crispbread crackers, low-sodium
  • 8 fluid ounces water

Preparation

  • Wash tomato and peel cucumber; slice thinly.
  • Drain salmon and combine with mayonnaise and mustard in a small bowl.
  • Spread salmon salad onto crispbread crackers; top with tomato and cucumber slices. Enjoy with a glass of water.

Day 7:  Lunch- Southwestern BBQ Wrap

Ingredients

  • 2 ounces chicken, cooked
  • 1/4 cup black beans, cooked
  • 3 tablespoons yellow corn, frozen
  • 1 tablespoon barbecue sauce
  • 1 tablespoon sour cream, reduced fat
  • 1 teaspoon extra virgin olive oil
  • 1 low carb whole wheat tortilla, 6″
  • 1 lettuce leaf
  • 1/2 tomato, medium

Preparation

  • Dice chicken. Combine in a microwave-safe bowl with black beans (drained), corn, barbecue sauce, sour cream, and olive oil. Stir to mix thoroughly.
  • Cover bowl with plastic wrap and heat in microwave for 1 minute.
  • Stir. Microwave for additional time, if necessary, until heated through. Warm tortilla if desired.
  • If packing your lunch to be eaten later, chicken mixture may be stored in an airtight container and heated in microwave just prior to assembling and serving.
  • Place lettuce leaf in the center of the tortilla and top with chicken mixture.
  • Roll up tortilla and serve with sliced tomato on the side.
  • Enjoy with a calorie free beverage.

Day 7:  Mid-Afternoon Snack- Protein, Cheese & Veggie Stacks

Ingredients

  • 1 teaspoon mayonnaise, low-fat
  • 1 piece rye crispbread cracker, low-sodium
  • 1/3 carrot
  • 1/4 cucumber
  • 1/2 ounce turkey, lean, reduced sodium
  • 1 piece cheese, Swiss, low-fat

Preparation

  • Spread mayo on crispbread.
  • Arrange sliced carrot and cucumber on crispbread; top with turkey and cheese.
  • Sprinkle with sodium-free spices and herbs of choice such as freshly ground black pepper.

Enjoy with a calorie free beverage.

Day 7: Dinner- Mustard Glazed Fish, Pepper Stir-Fry, Garlic Mashed Potatoes, Frozen Banana Dessert

Ingredients

  • 5 1/2 ounces sole/flounder, uncooked
  • 1 lemon
  • 1 3/4 teaspoons margarine, canola-based, trans-fat free
  • 1 teaspoon dijon mustard
  • 1/4 teaspoon basil, dried

Preparation

  • Preheat oven to 450°F.
  • Coat a shallow baking pan with non-stick cooking spray. Place fish in prepared pan, tucking under any thin edges.
  • Cut lemon in half. Squeeze juice from 1 lemon half. Cut remaining half into slices.
  • Melt margarine in a small saucepan on stovetop; combine with lemon juice, mustard and basil.
  • Pour sauce over fish and top with lemon slices.
  • Bake for 4 to 6 minutes per 1/2-inch thickness of fish or until fish flakes easily with fork.

Pepper Stir-Fry

Ingredients

  • 1/3 bell pepper, green, medium
  • 1/3 red bell pepper, medium
  • 1/3 teaspoon extra virgin olive oil
  • 1/4 cup chopped sweet onion

Preparation

  • Cut peppers into strips.
  • Heat oil in a skillet to medium.
  • Add peppers and onions; sauté until vegetables are tender. Season with pepper and your favorite sodium-free seasoning.

Garlic Mashed Potatoes

Ingredients

  • 7/8 cup potatoes, diced
  • 2 tablespoons chicken broth, fat-free, low-sodium
  • 1 teaspoon margarine, canola-based, trans-fat free
  • 1 teaspoon garlic, chopped

Preparation

  • Boil potatoes until tender.
  • Mash with broth, margarine and garlic. Season with salt and pepper to taste.

Chocolate & Nut Coated Banana

Ingredients

  • 1/4 banana, small
  • 2 1/4 teaspoons chocolate syrup, fat-free light
  • 1/2 teaspoon pecans, chopped

Preparation

  • Please note: the prep time does not include time for the chocolate to set.
  • Coat banana with chocolate syrup. Drizzle with nuts. Place in refrigerator or freezer to set. Enjoy for dessert.

 

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