Meal Plan - Week 8

Welcome to week eight!  Here is your meal plan for the next 7 days.  The meal plan below is designed to provide an average of 1,200 calories each day. In addition to the meal plan, choose two snacks from the 100 calorie snack list daily for a total of 1400 calories a day OR two snacks from the 300 calorie snack list for a total of 1800 calories a day. If you're following along with the Kick it Up First Coast Biggest Losers - here's the meal plan you need for the first week:

 

Day 50

Breakfast

1 cup Mango Yogurt (see recipes)

½ cup grits

1 teaspoon margarine

 

Lunch

Quesadillas:

     Nonstick vegetable cooking spray

     2 oz  shredded Cheddar Cheese

½ cup Salsa

1 cup Carrot Sticks

Coat skillet with vegetable spray, then heat.  Put 1 tortilla in pan and sprinkle with grated cheese.  Cover with second tortilla.  Brown on both sides.

 

Dinner

1 serving Brunswick Stew (see recipes)

1 cup Salad Greens with

     ½ cup citrus sections and ¼ cup cottage cheese

Salad Dressing: 1 Tbsp orange juice

                         1 Tbsp vinegar

                          2 tsp Canola or Olive oil

6 Wheat Thin Crackers

 

Day 51 

Breakfast

1 English Muffin with

2 tomato slices and

2 oz part-skim Mozzarella cheese

½ cup or 3 slices Pineapple

Top each muffin half with a tomato slice and a slice of cheese and brown until cheese is melted.

 

Lunch

Mexican Chicken Burrito:

     10-inch soft Tortilla

     2 oz cooked chicken, diced

     1 Tbsp chopped Dill

     ¼ cup chopped onion

     ¼ chopped tomatoes

     1 Tbsp low-fat Ranch Dressing

2 Tangerines

 

Dinner 

8 oz  Wendy's Chili

1 oz shredded Cheddar Cheese

6 Saltine crackers

Side Tossed Salad with

2 Tbsp low-fat Salad Dressing

1 Peach

 

Day 52

Breakfast

Bacon and Egg Sandwich:

     2 slices whole wheat Bread, toasted

     1 egg, cooked in nonstick pan

     1 strip Bacon, cooked crisp

1 Tangelo

1 cup Skim or 1% Milk

 

Lunch

Reuben Sandwich:

     2 slices toasted Rye Bread

     1 oz cooked corned beef, sliced

     1 oz part-skim Mozzarella Cheese

     1 Tbsp Thousand Island Dressing

     ¼ cup Sauerkraut, rinsed and drained

1 Orange

 

Dinner

1 serving Oven Crispy Chicken (see recipes)

½ cup Potato Salad  (see recipes)

1 cup crudités - cherry tomatoes, broccoli, and cauliflower

1 Tbsp low-fat Ranch Dressing

1 Apple

 

Day 53

 

Breakfast

1 slice Whole Wheat Toast with

2 tsp Fruit Spread and

1 tsp Margarine

8 oz fat-free Vanilla Yogurt with

3 Tbsp Wheat germ and

1 small sliced Banana

 

Lunch

1 Peanut and Apple Sandwich:

     2 sliced whole wheat Bread

     2 Tbsp Peanut Butter

     1 Apple, sliced

     1 Tbsp Raisins

1 cup mixed raw Cauliflower, Broccoli and Carrots

1 Tbsp low-fat Ranch Dressing

 

Dinner

1 serving Chicken Fajita (see recipes)

½ cup Corn

1 cup Tossed Salad with

1 Tbsp low-fat Salad Dressing and 1/8 Avocado

1 Orange

 

Day 54

Breakfast

1 Peanut Butter and Jelly Muffin  (see recipes)

8 oz fat-free Yogurt (plain or fruit-flavored)

½ Grapefruit

 

Lunch 

1 cup Hearty Chicken Noodle Soup

4 Triscuits crackers

Chef Salad:

     2 cups torn or chopped Romaine lettuce

     1 oz shredded cheese

     1 oz sliced Turkey

     2 Tbsp low-fat Salad Dressing

2 Plums

 

Dinner

1 serving New England Chicken Croquettes (see recipes)

½ cup Brown Rice

½ cup cooked Spinach

1 tsp Margarine

1 cup Mixed Berries

 

Day 55

Breakfast

1 poached Egg

½  Whole Wheat or High Fiber English Muffin with

1 tsp Margarine

1 small Pear

8 oz skim or 1% Milk

 

Lunch

Tortilla Ranch Style (see recipes)

1 Nectarine

 

Dinner

1 serving Herbed Pork Kabobs (see recipes)

1 cup cooked Brown and Wild Rice mixture

½ cup steamed Broccoli

1 sliced Tomato sprinkled with Basil and Rice Wine Vinegar

½ Mango

 

Day 56

Breakfast

1 Cinnamon/Raisin Bagel (3" dia) with

¼ cup Ricotta Cheese Spread (see recipes)

½ cup Orange Juice

 

Lunch

Shrimp Salad:

     4 oz boiled shrimp on bed of lettuce with

     Fresh raw zucchini and cucumber sticks

1 chopped Tomato & 1/8 chopped Avocado with

2 Tbsp low-fat French Dressing

4 Saltine or Triscuits crackers

½ Grapefruit

 

Dinner

1 serving New England Beef Boil (see recipes)

½ cup cooked Spinach

Raw Celery Sticks

8 oz Skim or 1% Milk

½ cup Blueberries with 1 Tbsp Whipped Topping

 

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