10 days, home-cooked, no repeats

Whew! I've spent the last week creating meal plans for days 2-14 of my "14 days no repeats"...I am publishing them here as breakfast options, lunch options, dinner options, and snack options! This weekend, I didn't follow my 14 days, no repeats too well. While exploring NYC, it is a little difficult to resist the lovely cheesecakes and sangria (I'll definitely have to post soon on "food and exercise on vacation!")...but that is for another day.



Here it is: My beautifully designed 10 days no repeats meal plan. (The other 4 days will be "on vacation" or "eating out" days)...stay tuned! Enjoy!



Schedule: Eat breakfast, lunch, dinner, and 2 snacks. Enjoy a treat after dinner with your discretionary Calories if you'd like! Be sure to drink plenty of water as well.



Breakfast options

1. 1 egg, pan fried with pam over 1 slice whle grain toast. Top with 1 ounce cheese and 1 sliced tomato. Eat with 1 cup fruit.

2. 1 packet oatmeal, 1 cup low fat milk, 1 Tbsp. walnuts, 1 banana.

3. 1 cup berries, 1 cup Kale, 1 cup light yogurt, 1/2 cup milk. Toss in blender, blend until smooth!

4. 1 cup cottage cheese, 1 cup fruit.

5. 2 whole grain pancakes (3-5 inches), 1/2 cup cottage cheese, 1/2 cup fruit.

6. frittatta with veggies, 1 cup fruit.

7. bagel topped with laughing cow cheese, fruit.

8. Tbsp. peanut butter, 1 scoop whey, 1 banana, 1 cup milk. Toss in blender. Blend until smooth.

9. 1 cup greek yogurt, 1 cup fruit, 1/4 cup granola.

10. egg white omelette (4 egg whites, 1 ounce cheese, 1/2 cup veggies), 1 cup fruit.



Lunch options

1. Asian chicken salad: 1 grilled chicken breast, 1/2 cup mandarin oranges, 2 Tbsp dried cranberries, 2 Tbsp almonds and 2 cups baby spinach topped with 2 Tbsp low fat sesame gnger dressing. Served with 1 whole grain roll.

2. 12 ounce Bowl low fat chili (either from a can or homemade) sprinkled with 1 ounce cheese and served with 1 serving corn chips.

3. Chicken or tuna salad plate: salad: (2 ounces chicken or tuna mixed with 1 Tbsp ight mayo, 2 tsp celery, 2 tsp onion, 1/4 cup red grapes cut in half....mix well in bowl)...spread salad mixture over bed of lettuce, 1 cup mixed fruit of choice (eg strawberries, blueberries, peaches).

4. egg salad sandwich: salad: (1 egg and 1 egg white, chopped and mixed with 1/4 cup low fat cottage cheese and 1 tsp. light mayo, salt and pepper to taste)...spread on 2 slices whole grain bread, lettuce, tomato, and onion. Serve with 1/2 cup raw veggies and a piece of fruit.

5. Hummus and cheese platter: 1/4 cup hummus, 2 cups raw veggies, 1 6" pita or 1 sering pita chips, 1 oz cheese cut in cubes, 1 cup cut up fruit. Lay out on a platter and enjoy!

6. The "Trifecta" (idea stolen from Earth Foods at UMass!): 3/4 cup black beans, 1 cup steamed kale, 3/4 cup brown rice. Top with low fat dressing or sauce (I prefer 2 Tbsp tahini dressing) and enjoy!

7. Tuna melt: tuna salad (1 can tuna, 1 Tbsp. light mayo, salt and pepper, dash of paprika). Place salad on slice of whole grain bread. Top with 2 slices tomato and 1 ounce cheese. Toast open faced in toaster ove. Cover with another slice of bread and enjoy! Serve with 1 cup of fruit and 1 cup of raw veggies.

8. 1 sweet potato (baked), 1 cup steamed veggies, 3 ounces chicken. Top with low fat dressings as desired.

9. Stuffed tomato: Scoop out inside of tomato (can use for pasta sauce, etc later)...stuff with chicken or tuna salad listed in lunch #3. Serve with 2 cups fruit salad.

10. Chop chop salad: 2 cups of romaine lettuce, 3/4 cup chickpeas, carrots, tomatoes, cucumbers, 1 ounce cheese, Tbsp. balsamic vinegar, Tbsp. olive oil.. Toss together, chop in to small pieces. Enjoy with some whole grain bread.



Dinner options

1. 4 ounces broiled salmon sprinkled with lemon, 1 baked potato with Tbsp. low fat sour cream, 1 cup steamed green beans.

2. Breakfast for dinner: 2 pancakes or waffles(whole grain), 2 links turkey sausage, 4 scrambled egg whites with green peppers, onion, tomato (2 Tbsp. each).

3. 3 ounce Turkey burger with lettuce and tomato and onion on a whole grain roll served with 2 cups garden salad with low fat dressing.

4. 3/4 cup pasta boiled. Cover with the following sauce: 1/2 cup diced tomatoes, 3/4 cup ground chicken or turkey, 1/4 onion, 1/4 pepper, tsp. garlic, tsp. parsley, salt and pepper to taste). To make sauce, first cook ground turkey, then add onions, mushrooms, peppers, and garlic. Sautee until soft. Last, add diced tomatoes, and add in some tomato puree for a smoother sauce. Let cook on low for 10-15 minutes. Serve with 1 cup spinach salad topped with Tbsp. walnuts, 2 Tbsp. cranberries, Tbsp. chopped onion tossed with 2 Tbsp. low fat balsamic vinegarette.

5. Taco night: 3 ounces chicken sauteed with 1/4 pepper, 1/4 onion, 1/4 cup corn, 1/4 cup black beans and spiced to taste with chilis, paprika, cilantro, salt, and pepper. Serve over 2 warm soft corn tortillas. Serve with sliced avocado, cheese, salsa, and low fat sour cream (2 Tbsp each).

6. pizza night! 1 individual Boboli (whole grain) pizza topped with 1/4 cup tomato sauce, 1/4 cup fresh basil leaves, 1.5 ounces fresh sliced mozzarella cheese. Sprinkled with pepper and garlic salt. Serve with 2 cups garden salad with low fat dressing.

7. Stir fry: cook 1 cup brown rice. Sautee 4 ounces chicken, 1/2 cup sno peas, 1/2 cup sliced carrots, 1/2 cup chinese cabbage in 1 Tbsp. sesame oil an 1 Tbsp. soy sauce. Top with tsp. sesame seeds and serve over rice.

8. Peanut noodles: cook rice noodles or bean thread noodles acording to package. Steam 1 cup broccoli. Sautee 4 ounces chicken, 1 Tbsp. peanut butter, 1 Tbsp. soy sauce, 1 Tbsp. coconut milk, and optional tsp. sugar in wok. Turn to low and add noodles and broccoli. Top with 1 Tbsp. peanuts. Let sit 5 minutes and serve!

9. Juevos Rancheros: Cook taco filling as described above (#5). Scramble 4 egg whites and add to mixture. Wrap in a whole grain or corn tortilla and enjoy! Serve with 2 Tbsp. salsa and 2 Tbsp. greek yogurt.

10. Baked corn flake breaded chicken (crush cornflakes. mix with salt, pepper, parsley, and put in bowl. crack 2 eggs. put in another bowl. Take strips of chicken, dip in egg mixture, then cornflake mixture. Spread on pan and bake at 425 degrees for 15-20 minutes). Serve with brown rice and blackened asparagus. To blacken asparagus, toss in oil, salt, and pepper, and place on sheet with chicken. Asparagus may be done before chicken. Check every 6 minutes fo desired "doneness".



Snack options

1. 1 apple, 1 100 Calorie pack of almonds.

2. 1 cup veggies, 2 Tbsp. ranch dip (light) or hummus.

3. 1 string cheese, 1 pear.

4. 1/4-1/2 cup trail mix

5. 16 ounces low fat milk

6. 1 plain yogurt with 2 Tbsp. walnuts and 2 Tbsp. raisins (opt. 1 Tbsp. honey)

7. banana smothered with 1 Tbsp. peanut butter

8. 1 slice whole grain bread topped with sliced tomato and 1/4 cup cottage cheese or 2 Tbsp. low fat cream cheese

9. 1 cup light raspberry yogurt with 1 cup fruit salad

10. last resort: balance bar or other bar or shake with 3+ grams fiber and 9+ grams protein and less than 250 Calories per serving