Be sure to check back regularly. I’ll be updating my blog throughout the month with more menu options to keep things fresh and prevent diet boredom.
BREAKFAST OPTIONS
- Egg Scramble: Whisk together 1 whole egg with 3 egg whites. In a medium skillet coated with oil spray, sauté unlimited mushrooms, spinach, and/or chopped tomato over medium heat until soft. Add the eggs and ¼ cup shredded reduced-fat cheese, and scramble until fully cooked. Season with preferred herbs and seasonings.
- Greek Yogurt and Fruit: Enjoy 1 (6oz) container nonfat Greek yogurt (plain or flavored) with 1 piece fruit (apple, banana, orange, grapefruit or pear).
- Protein Smoothie: In a blender, combine ¾ cup milk (skim, soy, or almond), half a banana, ½ cup frozen mixed berries, 1 scoop vanilla whey protein powder, and 3-5 ice cubes. Blend until smooth and frothy.
- Vegetable Frittata Muffins: Enjoy two Vegetable Frittata Muffins with 1 piece fruit (apple, banana, orange, grapefruit or pear).
- Breakfast BLT: Layer a whole-grain English muffin with 2-3 slices lean Canadian or turkey bacon, lettuce, tomato, and 1-2 teaspoons low-fat mayo (or Dijon mustard).
- Breakfast Burrito: Enjoy 1 Bean and Cheese Breakfast Burrito (feel free to add chopped tomato, onion, spicy salsa or any other vegetables you like).
LUNCH OPTIONS
- Power Salad: Top a large bed of salad greens with 5-6 ounces lean protein (chicken, turkey, salmon, shrimp, or tofu), 1/2 cup beans (black, pinto, kidney, chickpeas, etc.), and unlimited non-starchy veggies (carrots, cucumbers, peppers, onions, tomatoes, mushrooms, broccoli, etc.). Dress with 2 tablespoons low-cal vinaigrette (40 cals or less per 2 tablespoons) or 1 teaspoon olive oil and unlimited vinegar or fresh lemon.
- Open-Faced Turkey Sandwich: Top 1 slice whole grain bread with 4 ounces sliced turkey, lettuce, tomato, onion, and mustard or 1-2 teaspoons low-fat mayo. Enjoy with choice of fruit (1 apple, 1 orange, or 1 cup purple grapes) and unlimited baby carrots or crunchy bell pepper strips on the side.
- Hearty Soup: Serve 2 cups hearty soup such as lentil, black bean, or minestrone (if using canned soup, choose a low-sodium variety with 350 cals or less per 2 cups) with unlimited baby carrots on the side.
- Curried Chicken Salad: Prepare 1 serving Curried Chicken Salad with Sweet Green Peas. Serve over a bed of unlimited salad greens dressed with 1 teaspoon olive oil and unlimited vinegar or fresh lemon. (*May substitute baked/steamed tofu for the chicken.)
- Beans and Rice: Combine 1 cup cooked brown rice, 1/2 cup black beans (rinsed & drained if from can), 1/4 cup salsa, and a few tablespoons water in microwave-safe bowl. Microwave until hot.
- Egg Salad with English Muffin: Spread 1 serving Parm and Pepper Egg White Salad over 1 toasted whole wheat English muffin. Enjoy with your choice of fruit: 1/2 grapefruit, 1 orange, or 3/4 cup fresh or frozen berries.
AFTERNOON SNACK OPTIONS
- ¾ cup nonfat or low-fat cottage cheese with unlimited cherry tomatoes or bell pepper strips
- ¼ cup whole nuts (almonds, cashews, walnuts, etc.) or ½ cup pistachio nuts in the shell
- 2 cups edamame in the pod
- 1 (6-ounce) container nonfat Greek yogurt (plain or flavored)
DINNER OPTIONS
Start dinner each night with either 2 cups Skinny Veggie Soup or a large vegetable salad. For the salad option, top a bed of lettuce with any non-starchy vegetables (such as carrots, cucumbers, peppers, onions, tomatoes, mushrooms, and broccoli) and dress with 2 tablespoons low-cal vinaigrette (40 cals or less per 2 tablespoons) or 1 teaspoon olive oil and unlimited vinegar or fresh lemon.
- Grilled Chicken Parmesan with Broccoli: Enjoy 1 serving Grilled Chicken Parmesan with unlimited steamed broccoli or green beans
- Shrimp-Vegetable Stir Fry: Coat a skillet with oil spray and heat over medium-high heat. Stir fry unlimited non-starchy vegetables (onions, peppers, mushrooms, carrots, snow peas, water chestnuts, etc.) until tender-crisp. Add 6 ounces shelled *shrimp and sauté until just cooked, about 2 minutes. Drizzle with 1-2 tablespoons low-sodium teriyaki sauce. (*May substitute chicken or tofu for shrimp.)
- Fish with Salsa and Veggies: Top 6 ounces grilled/baked/broiled fish (cod, halibut, haddock, sole, tilapia, etc.) with ¼ cup salsa. Enjoy with side of unlimited steamed or roasted asparagus, green beans, or Brussels sprouts.
- Balsamic Chicken: Enjoy 1 serving Balsamic Chicken with unlimited steamed or roasted cauliflower or broccoli.
- Veggie or Turkey Burger: Enjoy 1 veggie burger (any brand 200 cals or less) or Spinach Turkey Burger with 1.5 cups Cauliflower Mashed "Potatoes" (may substitute unlimited steamed or roasted cauliflower, broccoli, carrots, or green beans for mashed cauliflower).
- Vegetable Frittata: Enjoy 2 servings Red Pepper, Chard and Feta Frittata.
- NEW! Slim-Style Eggplant Parmesan: Enjoy 4 slices Roasted Eggplant Parmesan with unlimited steamed green beans or broccoli.
If you’re looking for a more comprehensive weight loss plan, consider joining my online program. As a member, you’ll have access to daily menus, hundreds of delicious recipes, exercise plans, helpful trackers, as well as support from a personal coach and online community—all the tools you need to start the year off with a bang!
Here's to a happy, healthy 2012!
Best,
Joy
Here's to a happy, healthy 2012!
Best,
Joy
