On a Lighter Note – Meal Planning On the Lighter Side

November 8, 2011 at 10:14 am 1 comment

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

Recipe Summary
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

Recipe Summary
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

Recipe Summary
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

Recipe Summary
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

Recipe Summary
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.

Entry filed under: Easy meal planning, Health and Wellness, Meal Planning. Tags: , , , , , , , , , , .

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1 Comment Add your own

  • 1. sweetopiagirl  |  November 26, 2011 at 7:49 pm

    Reblogged this on inspiredweightloss.

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