FIVE-DAY MEAL PLAN FOR HOME COOKING
The following content is provided by Blue Cross Blue Shield of Minnesota.
Try these easy options for eating at home.
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.
Prepare using package directions. Top with fresh or frozen fruit,1-2 tablespoons of chopped nuts, and skim milk.
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.
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.
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.
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.
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.
- 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.