Posts tagged ‘diet plans’
On a Lighter Note – Meal Planning On the Lighter Side
From the Diet Friendly Collection at emealsforyou.com
Great Grilled Chicken
Watching your weight, taking better care of your body or just simply being careful of your diet; we have the great tasting recipes to help you succeed in reaching your goal. Good for you, balanced recipes for a healthier lifestyle. The secret to success is to maintain your nutritional balance throughout the day. Three meals and two snacks evenly spaced will accomplish this. Our affiliation with registered Dietitian Lisa M. Ronco, MS RD CDN, along with our Diet Friendly 4- week plan will help you get to your health goal. Would you like an entire weekly plan to control your weight and your life? Our Careful and Carefree weekly Meal Planner, complete with shopping list; scaled down but not out Meal Plans will help you get the desired results.
Here is a sample of one day’s plan for a new you at emealsforyou.com.
Day 1 Breakfast – Spanish Omelet
| Complexity: | Easy |
| Serves: | 1 |
| Category: | Diet Friendly |
| Meal: | Week 1 (Careful and Carefree MealPlans) |
| 1 | medium | egg |
| 2 | medium | egg, whites |
| 1 | pinch | salt and pepper to taste |
| 0.5 | spritz | PAM |
| 2 | medium | mushrooms, sliced |
| 1 | Tb | onions, chopped |
| 1 | Tb | peppers, jalapenos |
| 1 | small | tomatoes, plum |
| 1 | oz | ham, shaved |
| 0.5 | whole | grapefruit |
Spray pan with Pam, sauté onion, peppers and mushrooms until tender, dice tomato and add to pan along with the ham. Cook for 2 minutes, remove all to a bowl. Beat eggs and egg whites, add salt and pepper. Heat pan, pour egg mixture into pan. Push the egg from the side of the pan until it begins to set. Add mushroom mixture into half the pan, cook until done. Slide onto a plate and finish by folding the other half over the mixture, Cut grapefruit in half and plate along with eggs.
Each serving has 145 calories, 5.2g fat, 11.5g carbs, 1.8g fiber, 21g protein.
Day 1 AM Snack – Apple
| Complexity: | Easy |
| Serves: | 1 |
| Category: | Diet Friendly |
| Meal: | Week 1 (Careful and Carefree MealPlans) |
| 1 | medium | apple |
Each serving has 93 calories, .5g fat,21.6g carbs, 3.8g fiber and .3g protein
Day 1 Lunch – Chicken Caesar Salad
| Complexity: | Easy |
| Serves: | 1 |
| Category: | Diet Friendly |
| Meal: | Week 1 (Careful and Carefree MealPlans) |
| 0.25 | head | lettuce, Romaine |
| 0.5 | Tb | oil, olive |
| 0.5 | Tb | lemon, juice of |
| 0.5 | cloves | garlic, minced |
| 0.125 | cup | cheese, Romano, grated |
| 2 | oz | chicken, deli sliced |
| 0.5 | pinch | salt and pepper to taste |
In a large bowl place oil, lemon juice and garlic, press garlic into bowl with a wooden spoon to distribute. Whisk ingredients together. Tear (don’t cut) lettuce into small pieces, put in bowl on top of dressing, cut chicken into strips and place on lettuce. When you are ready to serve toss salad and add romano and toss again.
Each serving has 273 calories, 16.5g fat, 3.4g carbs, 1g fiber, 27.7g protein.
Day 1 PM Snack – Goldfish Crisps
| Complexity: | Easy |
| Serves: | 1 |
| Category: | Diet Friendly |
| Meal: | Week 1 (Careful and Carefree MealPlans) |
| 25 | each | Goldfish Crisp |
Each serving has 110 calories, 7.2g fat, 16.5g carbs, .7g fiber, 2.9g protein.
Day 1 Dinner – Great Grilled Chicken
| Complexity: | Easy |
| Serves: | 1 |
| Category: | Diet Friendly |
| Meal: | Week 1 (Careful and Carefree MealPlans) |
| 4 | oz | chicken breasts, boneless, skinless |
| 1 | oz | soy sauce, low sodium |
| 1 | oz | soda, lemon-lime sugar free |
| 1 | Tb | oil, canola |
| 0.125 | tsp | garlic, minced |
| 1 | small | potatoes, baked |
| 0.5 | Tb | butter, unsalted |
| 1 | medium | tomatoes, fresh |
| 0.5 | tsp | lemon, juice of |
| 0.5 | pinch | salt and pepper to taste |
Mix oil, soy sauce, garlic, and soda in large Zip-lock plastic bag. Put chicken breasts in marinade and marinate for at least 3 hours. Remove from marinade and grill over medium heat for 10-15 minutes per side. Chicken is done when juices run clear.
Quarter tomato, drizzle lemon juice over top and salt and pepper to taste.
Serve with baked potato with butter.
Each serving has 366 calories,11g fat, 27.1g carbs, 3g fiber, 39.6g protein.
See the full 4-Week Diet Friendly Collection at emealsforyou.com.
Quick, Great and Diet Friendly – Chicken Piccata
From the Diet Friendly Category at emealsforyou.com.
Chicken Piccata
Diets don’t work. Eating right works. Week 1 of our attempt to get back into those “regular” clothes again after the holiday onslaught. I took all the butter in the frig and put it in the freezer; we ate our weight in butter with all the meals and desserts last month, so it is off to the Siberia of appliances for the butter that makes all that stuff taste better. We are serious this time.
Our site, emealsforyou.com, has several categories to help us get through our self-imposed tightening of the belt, as it were.The Chicken Piccata below is just one of the many mealplans that we provide to help. In our Careful and Carefree MealPlans we give you 4 weeks of mealplans; including 3 meals a day and 2 snacks. The secret to positive weight loss is in portion control; not is denying yourself really good food. Our WOW (Watching Our Weight) plan helps you prepare great meals, sacrificing nothing in taste, while controlling the portions you prepare.
Our other weight-loss plan is a friendly bet. Four of us each put $50 in a pot and the person losing the largest percentage of body weight by March 1st wins it all. So if you need help planning emealsforyou.com is the answer. If you need more help, get together with some friends and give the bet a try. Who knows, you just may win the money for that smaller wardrobe.
Day 5 Dinner – Chicken Piccata
| Complexity: | Easy |
| Serves: | 1 |
| Category: | Diet Friendly |
| Meal: | Week 2 (Careful and Carefree MealPlans) |
| 4 | oz | chicken breasts, boneless, skinless |
| 1 | Tb | rice flour |
| 0.5 | pinch | salt, kosher |
| 0.5 | Tb | oil, olive |
| 0.25 | Tb | lemon zest, finely chopped |
| 3 | medium | mushrooms, sliced |
| 1 | Tb | lemon, juice of |
| 4 | oz | chicken broth |
| 0.5 | tsp | capers |
| 0.25 | Tb | cornstarch |
| 0.5 | pinch | salt and pepper to taste |
| 0.5 | Tb | oil, olive |
| 6 | cup | spinach, fresh baby |
| 1 | Tb | pecans, toasted |
| 0.5 | pinch | salt and pepper to taste |
| 0.666 | cup | pasta, angelhair, cooked |
Pound chicken breasts in zip-lock baggie to 1/2” thickness, add flour and salt, shake to coat. Heat oil in pan, brown chicken, add zest, mushrooms, and lemon juice. Cook for 3 minutes, add capers and chicken broth reserving 2 oz. Cook for about 7 minutes, until chicken is done. Add remaining chicken stock to corn starch, add to pan, stir. Salt and pepper to taste.
Heat oil in pan, add spinach and pecans, cook until just wilted. Add salt and pepper to taste.
Each serving has 635g calories, 23.7g fat, 60.2g carbs 7g fiber and 44.6g protein.
Plate over cooked pasta.
Keeping Up with Changing Times
Times are changing; people are eating healthier. Many more people are developing allergies to foods. People want better foods; better food for them and their families. They are finding cooking from scratch to be a healthy alternative to all the processed foods on the market. We here and on our sister site, www.emealsforyou.com, are teaming up with registered Dietitian Lisa M. Ronco, MS RD CDN, to provide you with great recipes and meal plans that are healthy and assist you in preparing meals for those family members with health problems.
Currently in conjunction with our numerous recipe and meal plan categories ( to see all the Recipe and Meal Plan categories on emealsforyou.com click here ) we provide Foodie quality recipes and meal plans designed around:
Diabetic Healthy, healthy eating that your whole family will enjoy! Balanced Recipes and Meals; providing suggestions that are not only good for you but great tasting. These are meals you can make and your whole family will ask for over and over again. Simply put in the number you are feeding and we will do the math.
Every diabetic is unique and we suggest you follow a comprehensive program developed with your physician.
Diet Friendly, good for you, balanced recipes along with Careful and Carefree Meal Plans providing 4 full weeks of meal plans (3 per day) and snacks (2 per day) fully scalable to the number of people you are feeding. As an added bonus simply click a button and print a shopping list for your choices.
Gluten Free, gluten free doesn’t have to be tasteless.
Sodium Reduced, healthier recipes for sodium restricted diets.
Vegan, for those who choose a diet based on a respect for the natural world.
Vegetarian Entrée, great ways to get balanced meals.
WOW (Watching Our Weight), our great recipes scaled down but not out.
Our Weekly Meal Planner provides you with 5-day meal plans with no repeated entrees and 20 full weeks of meals. All of our recipes and meal plans are automatically scalable; design your menu around feeding 1,2,4,6,8,10 or 12 people. Simply drop the recipes and meal plans in your Favorites Box and you are two mouse clicks away from printing a complete shopping list.
In the coming weeks we will add recipes and meal plans for creating diabetic friendly menus. Additionally, Lisa M. Ronco, MS RD CDN will be creating a method to provide guidance for those who wish a more “hands on” approach to healthy eating.
Recipe and Meal Plan Categories on www.emealsforyou.com
Some of you have asked just what type of recipes and meal plans are available on our site, emealsforyou.com. We currently have 23 categories of recipes; and are adding more when a specific type or concern needs to be addressed. Our Meal Plans cover everything from Quick Meals to Special Occasions. Because our recipes are mostly from scratch and use very little canned ingredients we offer a fresher, healthier take on meal preparation. Keeping this in mind we still strive for recipes that take less then 30 minutes and use ingredients typically found in your pantry. This is a little long so I apologize in advance; as long as I am apologizing the links embedded in the Collections listed below don’t link. Sorry!
So, without further preamble we present our recipe categories:
A Collection of Recipes for Great Meals
Appetizers – Great Beginnings
A good start to extraordinary meals.
Beef Entrées -Here’s the Beef
When it has got to be Beef…
Bread – Something smells good in here
Not a slice of Wonder bread in sight.
Chicken Entrées -Not the same old chicken recipes
We’ve taken the boring out of chicken.
Cooking for the Kids – Meals the kids will love
They’re noisy, they’re picky, they’re too energetic, and they probably haven’t washed their hands… but you want them at the table.
Cooking on a Budget – Cooking on a budget doesn’t mean ordinary any more!
We’ve complied some of our recipes keeping the family budget in mind.
Desserts – Just Desserts
Try not to eat these first!
Diabetic Healthy -Healthy eating that your whole family will enjoy!
Balanced Recipes and Meals; providing suggestions that are not only good for you but great tasting. These are meals you can make that your whole family will ask for over and over again. Simply put in the number you are feeding and we will do the math.
Every diabetic is unique and we suggest you follow a comprehensive program developed with your physician.
(under construction; more recipes to come)
Diet Friendly – Good for you, balanced recipes. Choose the recipes you like or click on the link to our Careful and Carefree Meal Plan! for a weekly meal planner.
Watching your weight, taking better care of your body or just simply being careful of your diet; we have the great tasting recipes to help you succeed in reaching your goal. Good for you, balanced recipes for a healthier lifestyle. Pick the recipes you like, disregard the prefaces (Day 1, Day 2…). The secret to success is to maintain your nutritional balance throughout the day. Three meals and two snacks evenly spaced will accomplish this. Our affiliation with registered Dietitian Lisa M. Ronco, MS RD CDN, along with our Diet Friendly 4- week plan will help you get to your health goal. Would you like an entire weekly plan to control your weight and your life? Simply click here! to go to our Careful and Carefree weekly Meal Planner, complete with shopping list; scaled down but not out Meal Plans.
Easy Recipe I Can Cook – Don’t be put off by the name game!
Fancy food, no, friendly fare yes. Easy recipes that will surprise you
Fish Entrées - Brain food mmmm…Food for thought
From the sea to your table in record time!
Food on the Run – Grab it and Go, food on the run!
Some quick and easy ideas for busy people with busier kids. Take these along to the sports fields. Pick your choice, move it to your favorites box and print a shopping list for the week’s meals on the run.
Gluten Free – Hold the Wheat
Gluten free doesn’t have to mean tasteless. Please check all packaged goods and cans for hidden gluten prior to use.
Great Wines Picks From Little Sonoma Fine Wines & Gourmet Foods – A bottle of red, a bottle of white
Look for wine pairing ideas in the methods section of the recipes. Our special recipes paired with just the right wine by our friends at Little Sonoma Fine Wines & Gourmet Foods. Enjoy!
Misc – Drinks, snacks, etc.
An interesting collection of everything from drinks to pesto, with all the stops in between.
Salad – It’s not just for rabbits anymore
So much more than lettuce!
Slow Cooker / Crock Pot Cooking – Busy Day Cooking
Fix it in the morning- boy it smells great when you come home!
Sodium Reduced – Healthier recipes for sodium restricted diets
We have adjusted our recipes to take some of the sodium out but not the flavor.
Soups – Comfort food with a Capital C
Beyond chicken noodle, these will bring back memories.
Starch -Stoke Up
Carbs galore, but nobody’s watching. Check out even more ideas under the Vegetarian Entrée category.
The Other Meat Entrée - Man can’t live on Veggies alone
You will have more than a wing and a prayer… Great meals made easy.
Vegan – For those who choose a diet based on a respect for the natural world.
We understand many choose not to eat animal products. We also acknowledge a growing interest in natural products by our kids. In this category we attempt to provide healthy, interesting and tasty foods. Many of our current recipes in our other categories fit into the Vegan style, many others have ingredients for which there are Vegan substitutes. We encourage our members to give these recipes a try.
Vegetables – No need to hide these in your napkin!
A delicious way to get the things that are good for you.
Vegetarian Entrée - Oh, I hate you healthy people!
Great ways to get balanced meals. Check out our Meal Plans.
Weekly Meal Plans – Give Me Five!
5-Day Meal Plans, download a week’s worth of meals.
WOW (Watching Our Waists) – Careful eating, not tasteless eating
Our great recipes scaled down but not out. Check out our WoW Watching our Waists! Meal Plans
If we have stirred an interest in you and you aren’t a member yet; please click here..
Meal Plan Categories
Quick Meals Planner:
emealsforyou.com to the Rescue!
Run out of time? emealsforyou.com has you covered! We’ve taken the guesswork out of planning. Try these preset meals plans: meals with limited supplies and less than 30 minutes to prepare. What more could you ask for?
Meal Plans for Special Occasions:
Everyone loves a party! emealsforyou.com
can help. (but we won’t wash the dishes!)
Although parties require more complicated meals, usually will require more time to prepare and contain more ingredients, emealsforyou.com still manages to keep things simple.
Check out our Special Occasion Meal Plans categories:
Celebration Meal Plans
From birthdays to promotions, we’ve got some ideas.
Distinctive Dinners
Steak Diane in 20 minutes. Won’t the boss be impressed?
Picnic Meal Plans
Dinner in the backyard or on the lawn at Ravinia… who needs the hassle? Let us do the planning. From hot dogs to crab boils: we’ve got you covered.
Share-a-Meal Plans
New Baby? A friend recovering from surgery? A savory way to bring good cheer to a homebound friend and family is a meal from the heart.
Theme Meal Plans
A night at the opera, a wine pairing or simply cocktails and dessert, we can help. Mix and match our soup to nuts recipes to ensure a successful party or occasion.
WoW (Watching our Waists)
Giving up some calories doesn’t mean giving up great meals with friends. Here are some Meal Plans for those of us being a little careful.
Careful and Carefree MealPlans:
Good for you, balanced weekly meal plans!
Watching your weight, taking better care of your body or just simply being careful of your diet. We have the meals to help you succeed in reaching your goals.
Maintain the proper balance between protein, fat and carbs. We do the thinking for you. Our plans are designed to make it easy for you to maintain the balance you need while giving you the food you want. Plan a week of great meals with a single click of the mouse. Click here to download a User Manual for printing a weekly menu, recipes and shopping list.
Manager: My Meal Plans
Create a new custom meal plan, rename an existing meal plan or delete meal plan(s).
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