Quick Lemon Chicken with Rice

1 TABLESPOON OLIVE OIL

1 POUND BONELESS, SKINLESS CHICKEN BREASTS, CUT INTO STRIPS

2 CLOVES GARLIC, MINCED 

112 CUP ONION, CHOPPED

1 CARROT, GRATED

1 ZEST OF LEMON, GRATED

1 CAN (14 1/2 OUNCES) CHICKEN BROTH

1 TABLESPOON PARSLEY

2 TABLESPOONS SLICED BLACK OLIVES

2 CUPS QUICK-COOKING WHITE RICE

Warm the oil in a large skillet over medium-high heat. When hot, add the chicken and cook for 5 to 10 minutes, or until no longer pink and the juices run clear. During the last few minutes of cooking, add the garlic and onion.

When the chicken is done, stir in the carrot, lemon zest, broth, parsley, olives, and rice. Bring to a boil, then remove from the heat, cover, and let stand for 5 minutes. Fluff with a fork before serving.

Found online (30 day meal plan)

Black Bean and Cheese Burrito

BURRITO:

1 8-inch flour tortilla

1/2 C black beans

1 oz low fat cheddar

3 tbsp diced tomato

1 tbsp chopped cilantro

1 tbsp salsa

Roll beans, cheese, tomato, cilantro and salsa in tortilla.

Found online (30 day meal plan)

Sweet Potato Fries

4 sweet potatoes, peeled and cut into 1/4"-thick sticks

1 tablespoon extra-virgin olive oil 

2 teaspoons jerk seasoning

1/2 teaspoon salt

Preheat the oven to 400F. Coat 2 baking sheets with cooking spray.

Place the sweet potatoes on the prepared baking sheet. Drizzle with the oil and sprinkle with the jerk seasoning and salt.

Bake for 30 minutes, turning once, or until golden and tender. Serve immediately.

Found online (30 day meal plan)

Berry Wafflewich

1 whole wheat toaster waffle

1/2 tbsp peanut butter 

1/4 C slightly crushed blueberries, blackberries, or raspberries

Prepare the waffle according to the package directions. Spread the peanut butter on the waffle. Cup the waffle in your hand, add the berries, then squeeze lightly. Think of it as a berry breakfast taco.

Found online (30 day meal plan)

The-I-AM-NOT-EATING-Salad

2 ounces grilled chicken

1 cup romaine lettuce 

1 tomato, chopped

1 small green bell pepper, chopped

1 medium carrot, chopped

3 tablespoons italian 94% fat-free italian dressing

1 tablespoon grated Parmesan cheese

1 tablespoon ground flaxseed

Chop the chicken into small pieces. Mix all the ingredients together, and store in the fridge. Eat on multigrain bread or by itself.

Found online (30 day meal plan)

Giant Omelet Scramble

1 egg

5 egg whites

3 tablespoons instant potato flakes

3 tablespoons water

1 tablespoon finely chopped onion

pinch of ground black pepper

1/2 small tomato, seeded, chopped, and drained of excess juice

1 heaping tablespoon low-fat feta cheese crumbles

In a bowl, whisk together the egg, egg whites, potato flakes, and water.

Coat a skillet with cooking spray and heat over medium heat. Add the onion and pepper. Cook for 1 minute. Reduce the heat to medium-low.

Add the tomato to the egg mixture. Pour into the skillet. Lightly stir until the egg mixture begins to set.

Cook without stirring for 2 minutes, or until the eggs start to look firm. Using a spatula, flip the omelet.

Add the cheese and fold the omelet in half. Cook for 30 seconds. Flip and cook for 30 seconds longer.

Found online (30 day meal plan)

Lean Eggs and Ham

2 eggs

1 slice canadian bacon, diced 

1 slice tomato, chopped

Stir 2 eggs with a fork until white and yolk are well blended. Add the remaining ingredients. Nuke for 2 minutes and 30 seconds or until the eggs are firmly set.

Found online (30 day meal plan)

Chicken Spinach Parmesan

1 tbsp olive oil

1 boneless, skinless chicken breast

1 tbsp italian seasoned bread crumbs

1 tsp grated parmesan

1/4 cup marinara

1 small clove garlic, crushed

3 handfuls baby spinach leaves

Salt and pepper to taste

Heat the oil in a nonstick skillet over medium heat. As the oil is heating, pound the chicken to 1/4 inch thickness, then sprinkle with bread crumbs, cheese, salt, and pepper, pressing so the crumbs stick. Place in the pan with the garlic and saute for 2 to 3 minutes per side. Top with hot marinara. Add the spinach, turning frequently with tongs until it wilts (about 6 minutes).

Found online (30 day meal plan)

Don't-Get-Fat French Toast

1 large egg plus 1 large egg white

3/4 C canned fat-free evaporated milk

1 tsp vanilla extract

8 slices Pepperidge Farm Raisin Cinnamon Swirl bread

1 tsp confectioners' sugar

In a wide dish, beat the egg and egg white with a fork until smooth. Stir in milk and vanilla.

Set a griddle or large skillet over medium-high heat until hot (about 2 minutes). Remove pan from heat and coat with cooking spray; turn heat to medium and return pan to burner.

Dip the bread into the egg mixture to saturate. Lift out, letting excess drip off before placing on griddle. Cook until browned and cooked through (1 to 2 minutes per side). Transfer to plates. Dust with sifted confectioner's sugar.

Found online (30 day meal plan)

Penne with Chicken Marengo

 8 ounces penne

1/2 cup dry-packed sun-dried tomatoes 

1/2 pound boneless, skinless chicken breasts, cut into 1/2" cubes

1 tablespoon all-purpose flour

1/2 teaspoon dried thyme

1/4 teaspoon ground black pepper

1 tablespoon olive oil

3 cups sliced mushrooms

1/2 cup chicken broth

1 can (15 ounces) crushed tomatoes in puree

1/2 cup orange juice

1 teaspoon grated orange zest

1 teaspoon brown sugar

1/8 teaspoon salt

1.

Bring a large pot of water to a boil. Cook the pasta according to package directions until al dente. Drain in a colander and transfer to a warmed serving bowl.

2.

Meanwhile, in a small bowl, cover the sun-dried tomatoes with boiling water and soak for 5 minutes. When softened, drain and chop coarsely. Set aside.

3.

Toss the chicken with the flour, thyme, and pepper. In a large, heavy skillet, heat the oil over high heat until hot but not smoking. Add the chicken and cook, stirring occasionally, for 2 to 3 minutes, or until golden brown. Add the mushrooms and 2 tablespoons of the broth. Cook, stirring occasionally, for 2 to 3 minutes, or until the mushrooms are barely softened and have begun to release their juices.

4.

Add the crushed tomatoes (with puree), orange juice, orange zest, sugar, salt, the sun-dried tomatoes, and the remaining broth. Bring to a boil, scraping the bottom of the pan with a wooden spoon to release the browned bits. Reduce the heat to medium-low and simmer for 8 minutes, or until the sauce is thickened and the flavors are blended.

5.

Pour the mixture over the pasta and toss to coat well.

Found online (30 day meal plan)

Gobbleguac Sandwich

2 slices whole grain bread 

4 slices hormel natural choice pre-sliced turkey

1/3 fresh avocado

salt and fresh ground pepper to taste

Mix avocado with salt and pepper

Add turkey to bread

Spread mixture on turkey

Found online (30 day meal plan)

Turkey Wrap

1 whole wheat flour tortilla

4 slices hormel natural choice pre-sliced turkey

1 slice sargento deli style cheese 

mustard to taste

Found online (30 day meal plan)

Loaded Vegetable Omelet

3 eggs, well beaten

2 tablespoons chopped green bell pepper

2 tablespoons chopped tomato, seeded 

2 tablespoons presliced fresh mushrooms

salt and black pepper to taste

Heat a large skillet coated with olive oil cooking spray over medium heat.

Add the eggs, allowing them to cover the bottom of the pan.

Cook for 3 minutes, or until the bottom begins to set.

When nearly cooked, top one half of the omelet with the bell peppers, tomato, mushrooms, zucchini, salt, and black pepper.

Carefully fold the remaining half over the filling and cook for 2 minutes, or until cooked through.

Found online (30 day meal plan)

Belly-Stuffing Peanut Butter Oatmeal

2 C old fashioned oats

2 tsp cinnamon 

2 eggs

2 C vanilla soy milk

1 C water

4 tbsp natural peanut butter

2 tbsp agave syrup

Whip it up Preheat oven to 375 degrees F. Coat an 8 x 8-inch baking dish with cooking spray. In a large bowl, combine 2 cups of old fashioned oats and 2 teaspoons of cinnamon. In a medium bowl, beat 2 eggs and add 2 cups of vanilla soy milk, a cup of water, and 4 tablespoons of natural peanut butter. Add to the oats, pour mixture into dish, and bake for 20 minutes. Drizzle with 2 tablespoons agave syrup

Found online (30 day meal plan)

Whole Wheat Pasta with Vegetables

6 ounces whole wheat spaghetti

2 tablespoons canola oil

1 clove garlic, chopped

1 cup thinly sliced carrots (2 medium) 

1 cup thinly sliced onions (1 medium)

1 cup frozen baby peas, rinsed and drained

1 cup frozen artichoke hearts, thawed

1/4 cup reduced-sodium vegetable broth

1/2 cup slivered fresh basil

1/4 cup grated parmesan or romano cheese

freshly ground black pepper

Prepare the pasta al dente according to package directions for. Reserve 1/2 cup of the cooking water before draining.

Heat the oil in a deep, wide nonstick skillet over medium-high heat for 1 minute. Add the garlic, carrots, and onions. Cook, stirring frequently, for 5 minutes or until the vegetables start to soften. Add the peas and artichokes. Cook, stirring frequently, for 2 minutes, just until heated. Add the broth. Keep warm over low heat.

Add the pasta and the basil to the skillet and toss to combine. Add some of the reserved pasta water to moisten if necessary. Allow to sit for 1 minute so flavors will blend. Add the cheese and toss. Serve right away. Season with pepper at the table.

Found online (30 day meals)

Mediterranean Hummus

1 9" round spinach pita wrap

1/4 C roasted red pepper hummus

1/2 C zucchini strips, sliced lengthwise 

1 tbsp sliced, pitted Kalamata, black, or green olives

1/4 C shredded carrots

4 thin tomato slices

1/2 C shredded reduced-fat mild cheddar

1/2 C shredded lettuce

Spread hummus on the lower third of the wrap. Layer zucchini, olives, carrot, tomato, cheese, and lettuce in the center of the wrap. Roll the wrap from the bottom toward the center. Fold the sides in, then roll the entire sandwich into a neat pocket. Cut wrap in half on an angle.

Found online (30 day meal plan)