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FIVE-DAY MEAL PLAN FOR HOME COOKING

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The following content is provided by Blue Cross Blue Shield of Minnesota.

Try these easy options for eating at home.

blue divider FIVE DAY MEAL PLAN FOR HOME COOKING

BREAKFAST

FRUIT SMOOTHIE

Blend 4 ounces of orange juice, 1 cup of fresh or frozen fruit (banana, berries, etc.), and a 6-8 ounce container of plain Greek yogurt. Serve with whole-grain toast.

OATMEAL

Prepare using package directions. Top with fresh or frozen fruit,1-2 tablespoons of chopped nuts, and skim milk.

EGGS

Saute onion and green or red pepper. Once vegetables are crisp tender, top with a couple handfuls of baby spinach. Serve with whole-wheat toast.

WHOLE-GRAIN TOAST WITH PEANUT BUTTER

Top with sliced banana. Serve with a small glass of 100 percent orange juice.

WHOLE-GRAIN PANCAKES

Prepare using package directions. Top with greek yogurt or frsh, cut-up fruit.

WHOLE-GRAIN COLD CEREAL OF CHOICE

Top cereal with fresh or dried fruit, chopped nuts, and skim milk.

blue divider FIVE DAY MEAL PLAN FOR HOME COOKING

Lunch/Dinner

BEAN TORTILLA

Warm up corn tortilla in a skillet. Once warm, remove from pan. Scramble one egg in pan. Top with one slice of part-skim mozzarella cheese. Once melted, place egg mixture on tortilla. Top with homemade salsa, one cup of drained and rinsed black beans, and fresh cilantro.

TUSCAN-STYLE TUNA SALAD

Recipe found at http://eatingwell.com/recipes/tuscan_style_tuna_salad.html.* Serve in a whole-wheat pita and top with lettuce.

*Leftover tuna mixture is good for 2 days when refrigerated.

WHITE BEAN SANDWICH

Rinse and drain (1) 15-ounce can of white beans. in a bowl, combine prepared beans, one tablespoon olive oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Mash mixture with a fork. Spread on whole-wheat bread and top with vegetables of choice (cucumbers, red peppers, and onion) and sliced avcado.

PAN-SEARED SALMON ON BABY ARUGULA

Recipe found at http://www.epicurious.com/recipes/food/views/Pan-Seared-Salmon-on-Baby-Arugula-242445. Served with a slice of whole-grain bread and cut-up fruit.*

*Prepare half of the recipe.

NO-MEAT TACO SALAD

Toss two handfuls of dark, leafy, green lettuce into a bowl. Top with diced tomatoes, shredded cheddar cheese, 1 diced chili pepper, 2 tablespoons plain non-fat Greek yogurt, fresh cilantro, and salsa. Toss salad. Serve with baked tortilla chips.

CHICKEN SANDWICH

Use leftover chicken breast. Warm up. Place on whole-wheat hamburger bun. Top with mustard, avacado, spiach, and sliced onion. Serve with 1 serving of tortilla chips, carrot sticks, and red pepper slices.

SALSA TURKEY BURGERS

Recipe found at http://recipes.sparkpeople.com/recipe-detail.asp?recipe=11717. Serve on whole-wheat hamburger bun. Top with sliced avacado, lettuce, and mustard. Serve with a tossed salad (see tips) and cut-up fruit.

FLANK STEAK WITH CARAMELIZED

Recipe found at http://findmyrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=10000001041929. *Serve a 3-4 ounce portion of steak with steamed asparagus. Drizzle glaze over meat and vegetables.

*Prepare half this recipe. Use the leftover meat in the following salad.

STEAK SALAD
ONIONS AND BALSAMIC GLAZE

Combine leftover flank steak from previous recipe with fresh, dark, leafy, greens; chopped  nuts; chopped red and green pepper; mushrooms; and any leftover avacado. For the salad dressing, combine half the chopped garlic clove, 1/8 teaspoon salt, 1/3 cup olive oil, 2 tablespoons balsamic vinegar, and chopped basil. Toss dressing with salad. Serve with a aslice of whole-wheat bread or one serving of whole-grain crackers.

blue divider FIVE DAY MEAL PLAN FOR HOME COOKING
SNACKS

- Whole-grain pretzels with mustard
– Red pepper strips with hummus
– Nuts and dried fruit
– Brown-bag popcorn (Combine 1/4 cup popcorn, 1/4 tsp. or less salt, and 2 tsp. vegetable oil in a brown lunch bag.   Microwave for 2 to 3 minutes or until there are 4 to 5 seconds between pops.)
Recipe from Food Matters by Mark Bitman
– Apple with peanut butter
– Whole-wheat pita dipped in hummus
– Whole-grain crackers with 1–2 ounces of cheese
– Whole-wheat bagel topped with sliced tomato, 1 ounce mozzarella cheese, and fresh basil
– Fresh fruit (keep it visible for a go-to snack). Serve it with 1–2 ounces of sliced cheese.
– Plain non-fat Greek yogurt topped with fresh or thawed frozen fruit
– Plain non-fat Greek yogurt topped with a touch of olive oil. Use as a dip for cut-up vegetables.

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