Sample Meal Plan & Recipes - Amazon S3

Sample Meal Plan & Recipes

September 2015 By Sara Nicole Ansari, R.D.N.

Try our sample meal plan to get you started with new healthy choices. Choose the recipes you like or try them all. These resources can help you get moving!

Meal

Sample Day 1

Sample Day 2

Sample Day 3

Sample Day 4

Breakfast PB & J Smoothie

Spinach & Cheese Egg Muffins

Apple Cinnamon Refrigerator Oatmeal

Hard Boiled Eggs w/ Avocado & Tomato Slices

Lunch Dinner

Grilled Chicken Wrap

Turkey and Zucchini Skillet dinner Side salad

Tuna Salad on Romaine lettuce

Tomato Lentil Soup

Grilled Fish or Turkey Tacos

Black beans

GrainFree Spaghetti Side salad

Southwest Salad with Creamy Salsa Dressing

Crockpot Chicken Tortilla Soup

12 Quick Breakfast Ideas:

Spinach & Cheese Egg Muffins Spinach Tomato Scramble Hard Boiled Eggs with Sliced Avocado &

Tomato

Raspberry Vanilla Refrigerator Oatmeal Banana Peanut Butter Refrigerator Oatmeal Apple Cinnamon Refrigerator Oatmeal Pumpkin Pie Chia Seed Oatmeal

Protein Mocha Frappe Coffee PB & J Smoothie Berry Banana Protein Smoothie Chocolate Peanut Butter Banana Smoothie

Quinoa Crunch over Vanilla Yogurt with Fruit

15 Lunch or Dinner Ideas:

Vegetable Tortilla Pizza Grilled Chicken Wrap Grilled Fish or Turkey Tacos Three Bean Chili

Tuna Salad on Romaine lettuce Roasted Chicken and Apple Salad Southwest Salad with Creamy Salsa Dressing Cucumber, Tomato, Garbanzo Bean Salad

Carrot Ginger Soup Tomato Lentil Soup Crockpot Chicken Tortilla Soup Chicken and Vegetable Soup

Chicken Dijon with Broccoli and Peppers Turkey and Zucchini Skillet Dinner GrainFree Turkey & Cabbage Spaghetti

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Breakfast Recipes

Spinach & Cheese Egg Muffins By Sara Nicole Ansari, R.D.N.

Ingredients 6 whole eggs 1/4 cup milk 1/2 of a red bell pepper, chopped 1 cup frozen chopped spinach, drained or 1 lb fresh baby spinach, wilted to about 1 cup 2 ounces of your favorite cheese Pinch of sea salt and black pepper to taste

Directions 1. Preheat oven to 350 degrees F. If using frozen spinach, microwave for 1 minute. Squeeze water out to drain excess liquid. If using fresh spinach, briefly steam, boil, or microwave for about 1 minute or until wilted. 2. Crack and beat eggs in a medium mixing bowl. Add milk and stir. 3. Add diced red bell pepper, spinach, cheese, and season with salt and pepper to taste. Stir. 4. Spray a regular sized muffin baking pan with a nonstick cooking spray. Pour eggveggie mixture into muffin tins. 5. Bake at 350 degrees F for 1015 minutes or until firm and golden on top.

Makes about 9 egg muffins. One serving is 3 muffins.

*Note: To reheat egg muffins, microwave for about 30 seconds or warm in a toaster over. May double the recipe to freeze for later use. Reheat frozen egg muffins in the microwave for about 45 seconds to 1 minute.

Hard Boiled Eggs with Sliced Avocado & Tomato By Sara Nicole Ansari, R.D.N.

Ingredients 4 large eggs 1/2 ripe, smallmedium avocado Ground pepper to taste 1 tomato, sliced

Directions 1. Place eggs in a saucepan and fill with cold water, covering the eggs by an inch. Bring to a rolling boil, reduce heat to mediumlow and gently simmer for 12 minutes, uncovered. 2. Gently crack the eggs just after boiling and then submerge in a bowl filled with ice water. This method makes them easier to peel. After the eggs cool down in the ice water, remove, peel, and cut into halves.

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3. Cut avocado in half lengthwise, remove pit. Scrape out avocado meat with a spoon from one half of the avocado and thinly slice. Save the other half in a ziplock back or an airtight container (Tip: Lemon juice helps prevent browning).

4. Wash and slice tomato. 5. Serve hard boiled eggs with sliced avocado and tomato (Optional: Season with a tiny

pinch of sea salt, pepper, and/or hot sauce if desired). Makes 2 servings.

Spinach Tomato Scramble By Sara Nicole Ansari, R.D.N.

Ingredients 1 spray vegetable oil cooking spray 23 whole eggs, cracked and whisked 1/4 cup onion, minced 1/2 cup tomatoes, diced 2 cups raw or 1/2 cup frozen spinach or other leafy greens 1 tsp Italian seasoning (optional) Pinch of sea salt or Mrs. Dash seasoning Ground black pepper to taste

Directions 1. Heat a small skillet over mediumhigh heat and spray with cooking spray. Add onion and tomatoes and cook for 3 minutes. 2. Add beaten eggs, cooking until eggs are fully cooked, about 5 minutes, stirring often. 3. Reduce heat to low. Stir in spinach at the last minute, cover with a lid for 12 minutes, allowing to wilt. Season with salt or Mrs. Dash, black pepper, and Italian seasoning or fresh herbs. Stir and serve immediately (Recommend: Serve with a cup of fruit).

Makes 1 serving.

Southwest Frittata served with Black Beans By Sara Nicole Ansari, R.D.N.

Ingredients 4 whole eggs and 2 egg whites, beaten (or 1 ? cup egg beaters) ? small onion, diced 1 jalapeno or poblano pepper, deseeded and chopped ? cup red bell pepper, diced 1 cup grape or cherry tomatoes, halved 1 tsp oil Dash of sea salt and black pepper to taste 2 cups black beans

Directions 1. Preheat oven to 350 degrees F. Saute onions, red bell pepper, and jalapeno or poblano

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pepper with oil in a nonstick skillet until onions begin to soften, about 34 minutes. 2. Add tomatoes, season with salt and pepper, and continue to cook over medium heat for

2 minutes. Evenly pour beaten eggs into the skillet and continue cooking (do not stir) until the eggs start to set, about 5 minutes. 3. Transfer skillet to the oven to finish cooking. Bake until the frittata is firm in the center, about 20 minutes. Cut into quarters and serve. 4. Serve with a side of black beans. Makes 4 servings.

PB & J Smoothie By Sara Nicole Ansari, R.D.N.

Ingredients 1 cup plain yogurt or milk 1 cup strawberries or berry of choice, fresh or frozen 1 tbsp no sugar added peanut butter ? cup crushed ice (optional if using frozen berries)

Directions 1. Combine all ingredients in a blender and blend until smooth. Pour in a tall glass and serve immediately.

Makes 1 serving. person.

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Berry Banana Protein Smoothie By Sara Nicole Ansari, R.D.N.

Ingredients 2 cups milk of choice ? medium banana, fresh or frozen 1 cup organic strawberries, fresh or frozen 1 tbsp chia seeds (optional) ? cup crushed ice (optional if using frozen fruit)

Directions 1. Combine all ingredients in a blender and blend until smooth. Pour in a tall glass and serve immediately.

Makes 1 serving. person.

Chocolate Peanut Butter Banana Smoothie By Sara Nicole Ansari, R.D.N.

Ingredients

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1.5 cups milk of choice 1/2 frozen medium banana 1 Tbsp chia seeds (optional) 1/2 Tbsp unsweetened cocoa powder 1 Tbsp peanut butter (no sugar added) 1/2 cup ice

Directions 1. Add all ingredients in a blender and blend until smooth. Pour in a tall glass and serve immediately.

Makes 1 serving. person.

Protein Mocha Frappe Coffee

Ingredients 1/2 cup your favorite coffee, chilled or room temperature 1 scoop low carb protein powder (optional) 1/4 cup milk of choice 1 tbsp honey or maple syrup 1 tbsp unsweetened cocoa powder 1/2 tsp vanilla extract 2 cups of ice

Directions 1. Combine all ingredients in a blender. 2. Blend until the ice has pureed. 3. Drink right away because the milk and coffee will separate. 4. Serve in a tall glass and and enjoy!

Makes 1 serving. person.

Raspberry Vanilla Refrigerator Oatmeal

Ingredients ? cup uncooked old fashioned rolled oats 1/3 cup unsweetened almond milk ? cup plain Greek yogurt 1 ? tsp dried chia seeds (optional) ? tsp vanilla extract ? cup raspberries, cut in half

Directions 1. Using a half pint (1 cup) Mason jar add oats, milk, yogurt, chia seeds, and vanilla extract. Put lid on jar and shake until well combined. 2. Remove lid, add ? cup raspberries and stir until mixed throughout. Put lid on jar and refrigerate overnight or up to 3 days. Serve chilled and garnish with ? cup raspberries

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