Belly Off Diet

Need to turn your diet around? Get started with the Belly Off!
Basic Eating Plan. This 8-week meal plan takes the guesswork out
of losing weight. It’s filled with recipes for guy foods like gourmet
cheese steak, maple mustard pork chops, spaghetti and
meatballs, and protein-packed omelets. Print out the weekly
shopping lists before you hit the grocery store.
http://my.menshealth.com/bellyoff/eating-plan.php
Week 1 Shopping List
The Week 1 shopping list will be the longest and most expensive—you’ll be buying jars of things you’ll
use throughout the program, so you’ll only need to purchase them once.
Many of the items on this list are in denominations you can’t buy—we know you can’t buy 11 eggs.
Don’t worry about waste—while you’ll only use 11 this week, the leftover egg will be used next week.
BAKERY:
1 loaf whole-grain bread (6 slices will be used)
1 package MexAmerican 100 percent Whole Wheat Flour Tortillas (3 will be used)
1 package whole wheat hamburger buns (2 will be used)
DAIRY:
1 package 2 percent milk string cheese (2 will be used)
4 Stonyfeld fruit-flavored yogurt cups
6 Laughing Cow Mini Babybel Original individual cheeses
1 package reduced-fat Mexican or taco-blend shredded cheese
1 package grated parmesan cheese (1/4 cup will be used)
MEAT/FISH:
1 dozen eggs (11 will be used)
2 medium bone-in pork chops
2 medium sirloin steaks
1 package Hormel Natural Choice pre-sliced turkey (8 slices will be used)
4 medium boneless skinless chicken breasts
12 chicken thighs
12 boneless chicken tenderloins
8 ounces lean ground turkey
FREEZER AISLE:
1 package frozen mixed berries (2 cups will be used)
CONDIMENTS/SAUCES:
1 bottle all-natural maple syrup
1 jar Dijon mustard
1 16 oz. bottle olive oil
1 bottle fat-free Italian dressing
1 bottle vinaigrette salad dressing
1 bottle low-sodium Worcestershire sauce
1 bottle barbecue sauce
1 bottle hot sauce
1 jar organic honey
low-fat sour cream (note for editor: no size indicated, in new featured recipe, 2 tablespoons used)
SNACKS AND SWEETS:

1 package Smart Balance Light Butter popcorn (3 bags will be used)
1 pound raw almonds (about 40 almonds will be used)
1 Chocolove Strong Dark Chocolate bar (2 squares will be used)
1 one-pound package raisins (50 raisins—a normal handful—will be used)
1 Larabar Apple Pie Bar
1 package Bridgford beef jerky (3 servings will be used)
CANNED/JARRED FOODS:
1 jar Crazy Richard’s Natural Peanut Butter
1 package all-natural applesauce (1 individual cup will be used)
1 jar St. Dalfour’s 100 percent natural fruit spread
1 carton Swanson chicken stock (1 serving will be used)
1 can Mexican-style stewed tomatoes
1 3 oz. can peas
2 3 oz. cans corn
1 jar chipotle salsa
1 package whey protein powder (optional)
PASTAS, GRAINS AND CEREALS:

1 can/carton Quick Quaker Oats (3 cups will be used)
1 box instant brown rice (1 cup will be used)
1 box ground flaxseed (optional)
BEVERAGES:
1 16 oz. bottle orange juice
3 8 oz. packages chocolate milk
1 pint skim milk
PRODUCE:
8 bananas
5 apples
2 avocados
1 package baby carrots
6 cloves garlic (about 1 head)
4 jalapeño peppers
4 baking potatoes
3 heads broccoli
1 large package green beans (20 beans will be used)
2 packages pre-sliced white mushrooms
1 orange
1 package grapes (20 will be used)
1 small onion
1 large tomato
1 green bell pepper
SPICES:
1 package dried cilantro
1 package paprika
Salt
Black pepper
Week 1
Sunday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 1 Stonyfield yogurt Chipotle Turkey 2 Laughing Cow Boneless Wings
Loaded Vegetable 1 medium banana Burgers Mini Babybel Microwave Potato
Omelet Original individual 3 oz. can corn
Black coffee cheeses
(optional) 1 medium apple
Today's Recipes
Loaded Vegetable Omelet

3 eggs, well beaten
2 tablespoons chopped green bell pepper
2 tablespoons chopped tomato, seeded
2 tablespoons pre-sliced mushrooms
Salt and pepper to taste
1. Heat a large skillet coated with olive oil cooking spray over medium heat.
2. Add the eggs, allowing them to cover the bottom of the pan.
3. Cook for 3 minutes, or until the bottom begins to set.
4. When nearly cooked, top one half of the omelet with the bell peppers, tomato, mushrooms,
zucchini, salt, and black pepper.
5. Carefully fold the remaining half over the filling and cook for 2 minutes, or until cooked through.
Chipotle Turkey Burgers

(Makes 2 servings) 8 ounces lean ground turkey
1/4 teaspoon salt
1/4 teaspoon pepper
Pinch of cumin
1/2 avocado, sliced
1 tomato, sliced
1/2 red onion, thinly sliced
2 wheat or whole-grain buns, toasted
2 tablespoons low-fat sour cream
2 tablespoons chipotle salsa
1. Mix the meat, salt, pepper, and cumin, and form it into two equal patties.
2. Preheat a skillet over medium-high heat. Coat with a bit of oil and add the burgers, cooking them
for 4 to 5 minutes per side, until slightly firm to the touch.
3. Dress each bun with avocado slices, tomato, and red onion. Top with the burger, sour cream, and
salsa.
Side: Baked Sweet Potato
1 large sweet potato
1. Prick the potato all over with a fork.

2. Microwave on full power for 5 minutes.
3. Turn the potato over, and microwave for 5 minutes more, or until soft.
4. Cut in half, length-wise, and season with salt and pepper.
Boneless Wings
(Makes 2 servings)
3 tsp honey
3 Tbsp hot sauce
2 Tbsp low-sodium Worcestershire sauce
1/2 tsp minced garlic
1/2 tsp paprika
12 chicken tenders
1. Preheat a nonstick skillet on medium-high.

2. Stir together the honey, hot sauce, Worcestershire sauce, garlic, and paprika in a small bowl.
Microwave for 10 seconds, stirring if the honey clumps.
3. Place the chicken and half of the spice mixture in a large Ziploc bag and shake until coated.
4. Pour the coated tenders into the skillet and cook for 1 to 2 minutes per side.
5. Toss with the remaining spice mixture to coat them.
6. Eat with celery sticks, baby carrots, and 4 Tbsp (2 Tbsp per serving) of a good, chunky blue
cheese dressing that’s reasonably low in fat, such as Ken’s Steak House Lite.
Side: Microwave Baked Potato

1 large baking potato

3. Turn the potato over, and microwave for 5 minutes more.
Monday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 1 medium apple Chicken Stir-Fry Smart Balance Chicken Tex-Mex
One-Minute PB 1 2% Milk String 15 Baby-cut Light Butter Steamed Broccoli
Banana Oatmeal Cheese carrots Popcorn
Black coffee
(optional)
Today's Recipes
One-Minute PB Banana Oatmeal

1 cup Quaker One-Minute Oats
1 banana, sliced
1 tbsp all-natural peanut butter
1 cup water
1. Mix all ingredients in a bowl.

2. Microwave on high for 1 minute.
Chicken Tex-Mex
(Makes 4 servings)
4 boneless, skinless chicken breast halves
1/2 cup fat-free Italian dressing
1 can (16 ounces) Mexican-style stewed tomatoes
2 cloves garlic, minced
2 jalapeno chile peppers, minced
1/4 teaspoon dried cilantro
1/4 cup (1 ounces) freshly grated Parmesan cheese or shredded reduced-fat Monterey Jack cheese
1 cup brown rice
1. Place the chicken in a 13” x 9” baking dish. Pierce in several places with a fork. Pour the dressing
over the top, turning to coat both sides. Cover and refrigerate for at least 15 minutes.
2. Meanwhile, preheat the oven to 400°F. In a medium saucepan over medium heat, combine the
tomatoes (with juice), garlic, peppers, and cilantro. Simmer for 20 minutes. Reserve 1/4 cup of
the tomato mixture. Pour the remaining tomato mixture over the chicken.
3. Bake the chicken for 40 minutes, or until a thermometer inserted in the thickest portion registers
160°F and the juices run clear. Sprinkle with the cheese.
4. Meanwhile, prepare the rice according to package directions. Stir in the reserved 1/4 cup tomato
mixture. Serve with the chicken.
Side: Steamed Broccoli

1 head broccoli
1. Break broccoli head into bite-sized florets.

2. Boil an inch of water in a saucepan. Add the broccoli to the boiling water.
3. Cover and reduce heat to medium. Cook for 6-7 minutes, until florets are easily pierced with a
fork.
4. Drain and season with salt and pepper.
Tuesday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m. 9 p.m.

20 oz. water 1 Stonyfield 2 Power-Packed 25 raw almonds Seared Sirloin Smart Balance
3 Scrambled yogurt PBJs 1 medium with Shrooms (1 Light Butter
Eggs 1 medium 1 medium apple banana serving) Popcorn
8 ounces orange banana Microwave 1 square dark
juice Baked Potato chocolate
Black coffee 20 Green Beans
(optional)
Today's Recipes
3 Scrambled Eggs 3 eggs

1 tsp Pam cooking spray
1. Crack eggs into bowl. Whisk eggs to break yolks.

2. Spray Pam on hot pan.
3. Add eggs. Cook and scramble until firm.
Power-Packed PBJ
1 tablespoon 100% whole fruit preserves
2 slices whole grain bread, toasted
1 tablespoon all-natural peanut butter
1. Spread the preserves on one of the toast slices.

2. Spread the peanut butter on the other toast
Seared Sirloin with Shrooms

(Makes 2 servings)
2 sirloin steaks, 6 oz each
1/4 c chicken stock
1/2 c sliced mushrooms
1 tsp olive oil
Plus: Salt and pepper; 1/4 tsp dried thyme; 1 clove garlic, crushed
1. Sear the steaks in a skillet on medium high (about 2 to 3 minutes per side), seasoning each side with a
pinch of salt and pepper as the other side cooks. Remove the steaks from the skillet, and reduce the heat to
medium.
2. Put the olive oil, thyme, and garlic in the skillet, stirring frequently and scraping with a spoon to release the
brown bits left behind by the meat (about 30 seconds).
3. Add the stock and mushrooms, stirring often until the mushrooms soften (about 3 minutes).


Side: Green Beans

20 green beans, ends trimmed
1. Add a handful of salt to a small saucepan of water.

2. Bring the water to a gentle boil.
3. Add beans and cook for 5-7 minutes uncovered, to desired doneness.
Wednesday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 50 raisins GobbleGuac 8 oz. chocolate Maple Mustard
PB/Banana Wrap 1 Stonyfield yogurt Sandwich milk Pork Chops
8 oz. chocolate 15 Baby-cut Steamed Broccoli
milk carrots 1 cup applesauce
Today's Recipes
PB/Banana Wrap
1 banana, sliced
1 whole wheat flour tortilla
1. Mix banana and peanut butter in tortilla.
GobbleGuac Sandwich
2 slices whole grain bread
4 slices Hormel Natural Choice pre-sliced turkey
1/3 fresh avocado
1. Mix avocado, salt and pepper.

2. Add turkey to bread.
3. Spread mixture on turkey.
Maple Mustard Pork Chops

(Makes 2 servings)
1 Tbsp maple syrup
1 Tbsp Dijon mustard
1 tsp olive oil
1 small clove garlic, crushed
salt and pepper to taste
2 bone-in pork chops
1. Preheat a cast-iron skillet to medium-high.

2. In a small bowl, stir together the syrup, mustard, oil, garlic, salt, and pepper.
3. Place the chops and mustard mixture inside a large Ziploc plastic bag, then shake thoroughly to
coat the chops.
4. Place the chops on the skillet, cooking 3 to 4 minutes per side. In the last minute of cooking, pour
the remaining mustard mixture onto the chops.

1 head broccoli

fork.
Thursday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 20 grapes Turkey Wrap with 1 Larabar Apple Barbecue Chicken
One-Minute 2 Laughing Cow 1 slice cheese Pie Bar 3 oz. can peas
Cheesy Mushroom Mini Babybel 1 medium banana 8 oz. chocolate Microwave Baked
Scramble Original individual milk Potato
8 oz. orange juice cheese
Black coffee
(optional)
Today's Recipes
One-Minute Cheesy Mushroom Scramble

3 eggs
½ c pre-sliced mushrooms
1 ounce 2% shredded mozzarella

2. Add mushrooms and cheese.
4. Add eggs. Cook and scramble until firm
Turkey Wrap
4 slices Hormel Natural Choice pre-sliced turkey
1 slice Sargento deli style cheese
Mustard to taste
Combine ingredients in wrap.
Barbecue Chicken
(Makes 6 servings)
1/4 cup low-fat vinaigrette dressing, such as sun-dried tomato
2 tablespoons Worcestershire sauce
2 tablespoons spicy barbecue sauce
12 skinless, boneless chicken thighs, trimmed of visible fat (about 3 pounds)
1. In a small bowl, combine the dressing, Worcestershire sauce, and barbecue sauce. Place the
chicken in a large, shallow dish and pour the marinade on top, turning to coat. Cover and
refrigerate for up to 24 hours.
2. Preheat the grill to high. Grill the chicken pieces, turning often, for 20 to 25 minutes, or until a
thermometer inserted in the thickest portion registers 170°F, the juices run clear, and the chicken
is golden on all sides.


Friday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 1 medium apple PB Wrap Smart Balance Go out to dinner
One-Minute PB 1 2% Milk String 1 serving Bridgford Light Butter (Choose a meal
Berries Oatmeal Cheese Beef Jerky Popcorn from more than 70
Black coffee 1 square dark restaurants)
(optional) chocolate
Today's Recipes
One-Minute PB Berries Oatmeal

½ cup frozen mixed berries
1 cup water

PB Wrap
1. Spread peanut butter in tortilla.

Saturday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 1 Tbsp peanut butter PB Wrap 1medium apple Chicken Tex-Mex
Ultimate Power 1 medium banana 1serving Bridgford 2 Laughing Cow Mini Steamed Broccoli
Breakfast Beef Jerky Babybel Original
Black coffee (optional) individual cheeses
Today's Recipes
Ultimate Power Breakfast

1 egg
1 cup low-fat milk
3/4 cup oatmeal
1/2 cup mixed berries
1 tablespoon chopped pecans or almonds
1 teaspoon vanilla whey protein powder
1 teaspoon ground flaxseed
1/2 banana, sliced
1 tablespoon plain yogurt
1. In microwave-safe bowl, mix egg well, then add next 6 ingredients and nuke for 2 minutes.
2. Remove, let cool for a minute or two.
3. Top with sliced banana and yogurt.
PB Wrap
1. Spread peanut butter in tortilla.
Chicken Tex-Mex
(Makes 4 servings)
1 cup brown rice
1. Place the chicken in a 13” x 9” baking dish. Pierce in several places with a fork. Pour the dressing over the top,
turning to coat both sides. Cover and refrigerate for at least 15 minutes.
2. Meanwhile, preheat the oven to 400°F. In a medium saucepan over medium heat, combine the tomatoes (with
juice), garlic, peppers, and cilantro. Simmer for 20 minutes. Reserve 1/4 cup of the tomato mixture. Pour the
remaining tomato mixture over the chicken.
3. Bake the chicken for 40 minutes, or until a thermometer inserted in the thickest portion registers 160°F and the
juices run clear. Sprinkle with the cheese.
4. Meanwhile, prepare the rice according to package directions. Stir in the reserved 1/4 cup tomato mixture. Serve
with the chicken.

1 head broccoli

3. Cover and reduce heat to medium. Cook for 6-7 minutes, until florets are easily pierced with a fork.
Many of the items on this list are repeated from Week 1. If you’ve got leftovers, check the amount to be
used (in parentheses) to see if you’ll need more.
BAKERY:
DAIRY:
4 Stonyfield fruit-flavored yogurt cups
1 package shredded reduced-fat cheddar cheese
1 package Sargento Deli Style sliced cheese (4 slices will be used)
1 package crumbled bleu cheese
MEAT/FISH:
1 package pre-sliced turkey (8 slices will be used)
1 medium flank steak
1 package precooked chicken sausage (2 will be used)
1 pound lean ground beef
1 pound ground turkey
24 large frozen shrimp (peeled and deveined)
FREEZER AISLE:
CONDIMENTS/SAUCES:
1 bottle pre-made jerk chicken marinade
1 jar light mayonnaise
1 jar salsa (optional)
SNACKS AND SWEETS:

1 package Bridgford beef jerky (1 serving will be used)
1 package all-natural applesauce (2 individual cups will be used)
1 15-ounce can pinto beans, rinsed and drained
2 cans (14-ounce) diced tomatoes with chiles
1 3 oz. can peas
3 3 oz. cans corn
2 cans chunk light tuna

1 box whole-wheat elbow macaroni
BEVERAGES:
1 pint skim milk
PRODUCE:
9 bananas
5 apples
1 avocado
1 package baby spinach
4 cloves garlic (less than 1 head)
2 baking potatoes
3 heads broccoli
2 tangerines
1 small onion
1 head romaine lettuce
2 sweet red peppers
1 red onion
1 portabella mushroom
1 sweet potato
1 green bell pepper
SPICES:
1 package taco seasoning
1 package garlic powder
1 package red pepper flakes
Salt
Black pepper
Week 2
Sunday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 1 Stonyfield yogurt Belly Off! Tuna Melt 2 Laughing Cow Mini Burritos
Loaded Vegetable 1 medium banana 3 oz. can corn Babybel Original 1/4 cup brown rice
Omelet individual cheeses
Black coffee (optional) 1 medium apple
Today's Recipes

3 eggs, well beaten
4. When nearly cooked, top one half of the omelet with the bell peppers, tomato, mushrooms, zucchini, salt, and
black pepper.
Belly Off! Tuna Melt

2 slices whole-grain bread
1 can chunk light tuna, drained
1 tsp light mayonnaise
2 slices Sargento deli style cheese
1. Combine tuna and mayo.

2. Add to bread. Place cheese slices on top.
3. Broil until cheese melts.
Burritos
(Makes 4 servings)
1 pound ground beef
1 red bell pepper, sliced
Whole grain tortillas
2 cups shredded Monterey Jack or Cheddar cheese
2 cups shredded romaine lettuce
2 cups diced tomatoes
Salsa
1 tsp. olive oil
1. Cook the beef in a large sauté pan over medium-high heat until browned. Add the red pepper and continue to
cook, stirring, until softened slightly. Add the taco seasoning and water, stir, and simmer for 10 minutes, until the
pepper slices are al dente.
2. Place a tortilla on a flat surface. Spoon 2 scoops of the beef mixture on the bottom one-third of the tortilla. Layer on
cheese, lettuce, tomatoes, and salsa, being careful not to overload the tortilla. Fold the left and the right sides of
the tortilla inward 1 inch, and then, starting from the bottom, roll up the tortilla until the seam is down. Repeat to
make additional burritos.
3. Using a napkin of a paper towel, rub the olive oil on the bottom of a sauté pan. Heat on medium-high until hot but
not smoking. Place the burritos, in batches if necessary, in the pan and cook for 3 to 4 minutes. Flip and cook on
the other side for 3 to 4 minutes longer, until heated through and browned.
Monday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 1 medium apple TunaGuac Smart Balance Chili Mac and
One-Minute PB 1 2% Milk String Sandwich Light Butter Cheese
Banana Oatmeal Cheese 15 Baby-cut Popcorn 1 cup applesauce
Black coffee carrots
(optional)
Today's Recipes

1 banana, sliced
1 cup water

TunaGuac Sandwich
1/3 fresh avocado
1. Mix tuna, avocado, salt and pepper.

2. Spread on bread.
Chili Mac and Cheese

(Makes 4 servings)
1 15-ounce can pinto beans, rinsed and drained
1 pound ground turkey
2 cans (14-ounce) diced tomatoes with chiles
1 cup whole-wheat elbow macaroni
1/2 teaspoon garlic powder
1 tablespoon taco seasoning
1 cup shredded reduced-fat cheddar cheese
1. Cook the turkey and garlic powder in a large skillet over medium heat, breaking up the turkey with
a wooden spoon so it cooks evenly. When the turkey is no longer pink, add the beans, tomatoes
(including juice), macaroni, and taco seasoning. Bring to a boil.
2. Reduce the heat to low, cover and simmer for 25 minutes, stirring occasionally. During the last
minute of cooking, sprinkle on the shredded cheese and mix so it melts into the dish.
Tuesday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m. 9 p.m.

3 Scrambled yogurt PBJs 1 medium banana with Shrooms (1 Light Butter
Eggs 1 medium banana 1 medium apple serving) Popcorn
8 ounces orange Microwave Baked 1 square dark
juice Potato chocolate
(optional)
Today's Recipes
3 Scrambled Eggs
3 eggs

Power-Packed PBJ

2. Spread the peanut butter on the other toast slice.
3. Slap the two sandwich halves together.

(Makes 2 servings)
1/4 c chicken stock
1 tsp olive oil
1. Sear the steaks in a skillet on medium high (about 2 to 3 minutes per side), seasoning each side with a pinch of
salt and pepper as the other side cooks. Remove the steaks from the skillet, and reduce the heat to medium.
2. Put the olive oil, thyme, and garlic in the skillet, stirring frequently and scraping with a spoon to release the brown
bits left behind by the meat (about 30 seconds).


Side: Green Beans


Wednesday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 3 clementines or 2 GobbleGuac 8 oz. chocolate Chicken with Jerk
PB/Banana Wrap tangerines Sandwich milk Marinade
8 oz. chocolate 2 Laughing Cow 15 Baby-cut Steamed Broccoli
milk Mini Babybel carrots 3 oz. can corn
Original individual
cheeses
Today's Recipes
PB/Banana Wrap
1 banana, sliced
GobbleGuac Sandwich
4 slices pre-sliced turkey
1/3 fresh avocado

Chicken with Jerk Marinade

(Makes 2 servings)
2 boneless skinless chicken breasts
½ bottle jerk chicken 10-minute marinade
1. Place chicken with marinade in a bowl. Let marinate for 10 minutes.

2. Bake chicken at 350 degrees until cooked through.
3. Salt and pepper to taste.

1 head broccoli

fork.
Thursday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 50 Raisins Turkey Wrap with 1 Larabar Apple Shrimp Scampi
One-Minute 1 Stonyfield yogurt 1 slice cheese Pie Bar 1 cup applesauce
Cheesy Mushroom 1 medium banana 8 oz. chocolate
Scramble milk
8 oz. orange juice
Black coffee
(optional)
Today's Recipes
3 eggs

Turkey Wrap
Mustard to taste
Shrimp Scampi
(Makes 2 servings)
24 large frozen shrimp (the peeled and deveined kind)
1/2 c chopped baby spinach leaves
1 tsp olive oil
1 clove garlic, crushed
1/2 tsp dried basil
A splash or two of hot sauce
1. Mix all the ingredients in a large microwavable bowl, tossing well to coat the shrimp.
2. Microwave for 1 minute. Remove and toss again.
3. Nuke for 1 minute and 15 seconds more.
Friday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 1 medium apple PB Wrap Smart Balance Barbecue Chicken
One-Minute PB 1 2% Milk String 1 serving Bridgford Light Butter Microwave Baked
Berries Oatmeal Cheese Beef Jerky Popcorn Potato
Black coffee 1 square dark 3 oz. can peas
Today's Recipes

1 cup water
 Mix all ingredients in a bowl.

 Microwave on high for 1 minute.
PB Wrap
Spread peanut butter in tortilla
Barbecue Chicken
(Makes 6 servings)


Saturday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 1 Tbsp peanut butter Man Salad 1 medium apple Grilled Sausage with
Ultimate Power 1 medium banana 15 Baby-cut carrots 2 Laughing Cow Mini the Works
Breakfast Babybel Original Microwave Baked
Black coffee (optional) individual cheeses Sweet Potato
Steamed Broccoli
Today's Recipes

1 egg
1 cup low-fat milk
3/4 cup oatmeal
1/2 banana, sliced
Beef and Bleu Cheese Salad

(Makes 2 servings)
9 oz flank steak
Salt and pepper
2 plum tomatoes, cut into eights
1/3 cup sliced onion
5 cups, chopped romaine lettuce
4 Tbsp low-fat balsamic vinaigrette
3 Tbsp crumbled blue cheese
1. Preheat a grill pan on medium high. Season both sides of the steak with salt and pepper, and cook it about 6
minutes on each side.
2. Remove the steak, let it rest for 3 to 5 minutes, and then slice it diagonally across the grain into thin strips.
3. In a large bowl, mix the tomatoes, onion and garlic. Add the meat and lettuce, pour on the vinaigrette, and toss well
to completely coat everything
4. Top with the cheese.
Grilled Sausage with the Works

(Makes 2 servings)
½ Tbsp extra-virgin olive oil
2 links precooked chicken sausage (try feta cheese or sun-dried tomato varieties)
1 red or yellow pepper, sliced
1 medium red onion, sliced
1 large Portobello mushroom cap, sliced
1/2 tsp red pepper flakes
1 Tbsp balsamic vinegar
1. Heat a grill pan or cast-iron skillet over medium-high heat and add the olive oil.
2. When the oil begins to smoke, add the sausage, pepper, onion, and mushroom. Cook for 3 to 4 minutes, moving
the vegetables with a pair of tongs or a spatula so they cook evenly. Add the garlic, pepper flakes, and vinegar and
cook for another 3 to 4 minutes, until the vegetables and sausage are browned and the vinegar has been
absorbed.
3. Season with salt and pepper and serve with ½ cup soft polenta, prepared according to the package directions.

BAKERY:
DAIRY:
1 package grated parmesan cheese
MEAT/FISH:
12 oz boneless, skinless chicken thighs (breasts work, too)
1 pork tenderloin
FREEZER AISLE:
CONDIMENTS/SAUCES:
1 bottle all-natural maple syrup
1 jar Dijon mustard
SNACKS AND SWEETS:

2 cans Mexican-style stewed tomatoes
1 3 oz. can peas
1 3 oz. can corn
1 can chunk light tuna

1 box instant brown rice (2 cups will be used)
BEVERAGES:
1 pint skim milk
PRODUCE:
8 bananas
5 apples
2 limes
1 avocado
9 cloves garlic (about 2 heads)
4 jalapeño peppers
2 baking potatoes
3 heads broccoli
2 plum tomatoes
2 small onion
1 yellow onion
1 green bell pepper
1 sweet potato
1 package spinach leaves
1 bunch of fresh cilantro
SPICES:
1 package dried thyme
1 package dried rosemary
1 package dried oregano
Salt
Black pepper
Week 3
Sunday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 1 Stonyfield yogurt Ultimate Burger 2 Laughing Cow Mini Rosemary Pork
Loaded Vegetable 1 medium banana 3 oz. can corn Babybel Original Tenderloin
Omelet individual cheeses 1 cup applesauce
Black coffee (optional) 1 medium apple Microwave Baked Sweet
Potato
Today's Recipes

3 eggs, well beaten
4. When nearly cooked, top one half of the omelet with the bell peppers, tomato, mushrooms, zucchini, salt, and black pepper.
The Ultimate Burger

(Makes 4 servings)
1 egg
1 lb lean ground beef
1 c oats
1 c diced onion
1 c chopped spinach
2 Tbsp reduced-fat shredded Mexican-blend cheese
4 whole-grain buns
1. In a large bowl, whisk the egg.

2. Add everything else and mix—your hands are the best tool—until well blended.
3. Form the meat into four patties.
4. Place the burgers on a grill pan or nonstick skillet that’s heated over medium high. Cook for 6 minutes per side or to the desired
level of doneness. (Wrap any extra burgers in plastic and freeze them for later.)
Rosemary Pork Tenderloin

(Makes 4-6 servings)
1 pork tenderloin
2 tablespoons olive oil
2 tsp. Dijon mustard
1 tsp. chopped garlic
1 tablespoon dried rosemary
1 tsp. dried oregano
Salt and fresh ground pepper to taste
1. Preheat oven to 375°F.

2. Place the tenderloin in a rectangular baking dish. Combine the olive oil, mustard, garlic, rosemary, oregano, salt, and pepper in a
small bowl. Slather the mixture on the pork using your hands or a basting brush.
3. Bake the tenderloin, uncovered, for 40 or 45 minutes, until the pork is not longer pink in the center. Cut into 1-inch slices to serve.
Side: Baked Sweet Potato:


Monday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 1 medium apple TunaGuac Sandwich Smart Balance Light Chicken Tex-Mex
One-Minute PB 1 2% Milk String 15 Baby-cut carrots Butter Popcorn Steamed Broccoli
Banana Oatmeal Cheese
Black coffee
(optional)
Today's Recipes

1 banana, sliced
1 cup water

TunaGuac Sandwich
1/3 fresh avocado

2. Spread on bread.
Chicken Tex-Mex
(Makes 4 servings)
1 cup brown rice
1. Place the chicken in a 13” x 9” baking dish. Pierce in several places with a fork. Pour the dressing over the
top, turning to coat both sides. Cover and refrigerate for at least 15 minutes.
2. Meanwhile, preheat the oven to 400°F. In a medium saucepan over medium heat, combine the tomatoes
(with juice), garlic, peppers, and cilantro. Simmer for 20 minutes. Reserve 1/4 cup of the tomato mixture.
Pour the remaining tomato mixture over the chicken.
3. Bake the chicken for 40 minutes, or until a thermometer inserted in the thickest portion registers 160°F and
the juices run clear. Sprinkle with the cheese.
4. Meanwhile, prepare the rice according to package directions. Stir in the reserved 1/4 cup tomato mixture.
Serve with the chicken.

1 head broccoli

Tuesday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m. 9 p.m.

(optional)
Today's Recipes
3 Scrambled Eggs
3 eggs
1. Crack eggs into bowl.

Power-Packed PBJ

(Makes 2 servings)
2 sirloin steaks, 6 oz eachv 1/4 c chicken stock
1 tsp olive oil


Side: Green Beans

1. Add a handful of salt to a small saucepan of water

Wednesday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 50 raisins GobbleGuac 8 oz. chocolate Maple Mustard
PB/Banana Wrap 1 Stonyfield yogurt Sandwich milk Pork Chops
8 oz. chocolate 15 Baby-cut 1 cup applesauce
milk carrots
Today's Recipes
PB/Banana Wrap
1 banana, sliced
GobbleGuac Sandwich
1/3 fresh avocado


(Makes 2 servings)
1 Tbsp maple syrup
1 tsp olive oil
1. Preheat a cast-iron skillet to medium-high.

2. In a small bowl, stir together the syrup, mustard, oil, garlic, salt, and pepper.
3. Place the chops and mustard mixture inside a large Ziploc plastic bag, then shake thoroughly to
coat the chops.
4. Place the chops on the skillet, cooking 3 to 4 minutes per side. In the last minute of cooking, pour
the remaining mustard mixture onto the chops.

1 head broccoli

fork.
Thursday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 50 Raisins Turkey Wrap with 1 1 Larabar Apple Pie Char Chicken
One-Minute Cheesy 1 Stonyfield yogurt slice cheese Bar Tacos
Mushroom 1 medium banana 8 oz. chocolate milk 3 oz. can peas
Scramble
8 oz. orange juice
Black coffee
(optional)
Today's Recipes
3 eggs

Turkey Wrap
Mustard to taste
Char Chicken Tacos

12 oz boneless, skinless chicken thighs (breasts work, too)
1 ripe avocado, peeled and pit removed
1 clove garlic, finely minced
1/4 cup chopped fresh cilantro, plus more for garnish
2 limes (1 quartered)
Salt and pepper, to taste
olive oil
1 tsp ground cumin
1 tsp chili powder or 1/2 tsp cayenne pepper
4 jalapeno peppers
1 large yellow onion, peeled and sliced into 1/4-inch rings
1. First, make the guacamole: In a mixing bowl, combine the avocado, garlic, cilantro, and juice of one
lime. Mix thoroughly and season with salt and pepper.
2. Preheat a grill on medium high. Drizzle a bit of olive oil over the chicken pieces and then rub them with
the cumin, and chili powder or cayenne. Sprinkle on some salt and pepper. Add the chicken, whole
jalapenos, and onion rings to the grill. Cook the chicken for 4 to 5 minutes on each side until it's lightly
charred and firm to the touch. Cook the jalapenos and onions for the same amount of time, turning
them to make sure they caramelize evenly.
3. Serve the grilled chicken with the guac, grilled vegetables, hunks of fresh lime, and more cilantro.
(note to editor: no replacement was suggested here for BBQ chicken on doc, assuming this should be the featured recipe)
Friday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 1 medium apple PB Wrap Smart Balance Light Seared Sirloin with
One-Minute PB 1 2% Milk String 1 serving Bridgford Butter Popcorn Shrooms
Berries Oatmeal Cheese Beef Jerky 1 square dark Microwave Baked
Black coffee chocolate Potato
(optional) 20 green beans
Today's Recipes

1 cup water

PB Wrap
Spread peanut butter in tortilla.

(Makes 2 servings)
1/4 c chicken stock
1 tsp olive oil
1. Sear the steaks in a skillet on medium high (about 2 to 3 minutes per side), seasoning each side with a
pinch of salt and pepper as the other side cooks. Remove the steaks from the skillet, and reduce the heat to
medium.
2. Put the olive oil, thyme, and garlic in the skillet, stirring frequently and scraping with a spoon to release the
brown bits left behind by the meat (about 30 seconds).


Side: Green Beans


Saturday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.
20 oz. water 1 Tbsp peanut butter Man Salad 1 medium apple Chicken Tex-Mex
Ultimate Power Breakfast 1 medium banana 1 serving Bridgford Beef 2 Laughing Cow Mini Steamed Broccoli
Black coffee (optional) Jerky Babybel Original individual
cheeses
Today's Recipes

1 egg
1 cup low-fat milk
3/4 cup oatmeal
1/2 banana, sliced

(Makes 2 servings)
9 oz flank steak
Salt and pepper
1. Preheat a grill pan on medium high. Season both sides of the steak with salt and pepper, and cook it about 6 minutes on each side.
2. Remove the steak, let it rest for 3 to 5 minutes, and then slice it diagonally across the grain into thin strips.
3. In a large bowl, mix the tomatoes, onion and garlic. Add the meat and lettuce, pour on the vinaigrette, and toss well to completely coat
everything
Chicken Tex-Mex
(Makes 4 servings)
1 cup brown rice
1. Place the chicken in a 13” x 9” baking dish. Pierce in several places with a fork. Pour the dressing over the top, turning to coat both sides.
Cover and refrigerate for at least 15 minutes.
2. Meanwhile, preheat the oven to 400°F. In a medium saucepan over medium heat, combine the tomatoes (with juice), garlic, peppers, and
cilantro. Simmer for 20 minutes. Reserve 1/4 cup of the tomato mixture. Pour the remaining tomato mixture over the chicken.
3. Bake the chicken for 40 minutes, or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear. Sprinkle
with the cheese.
4. Meanwhile, prepare the rice according to package directions. Stir in the reserved 1/4 cup tomato mixture. Serve with the chicken.

1 head broccoli

Many of the items on this list are repeated from previous weeks. Check the amount to be used (in
parentheses) to see if you’ll need more.
BAKERY:
DAIRY:
1 package grated parmesan cheese
MEAT/FISH:
12 chicken thighs
2 slices turkey bacon
2 salmon filets
FREEZER AISLE:
1 package frozen snow peas
CONDIMENTS/SAUCES:
1 bottle low-sodium soy sauce
1 small bottle peanut oil (optional; may substitute olive oil)
SNACKS AND SWEETS:

2 Larabar Apple Pie Bars
1 jar marinara sauce
1 3 oz. can peas
1 3 oz. can corn
1 jar Lucini Rustic Italian Minestrone soup

BEVERAGES:
1 pint skim milk
PRODUCE:
8 bananas
5 apples
1 avocado
3 baking potatoes
2 jalapeño peppers
3 baking potatoes
1 bunch asparagus (about 12 spears)
1 large carrot
2 small onions
3 tangerines
3 large heads broccoli
1 lemon
4 tomatoes
1 green bell pepper
1 package spinach leaves
SPICES:
Salt
Black pepper
Week 4
Sunday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 1 Stonyfield yogurt Belly Off! BLT 2 Laughing Cow Mini Belly Off! Chicken Parm
Loaded Vegetable 1 medium banana Lucini Rustic Italian Babybel Original Microwave Baked
Omelet Minestrone individual cheeses Potato
Black coffee (optional) 1 medium apple 3 oz. can corn
Today's Recipes

3 eggs, well beaten
4. When nearly cooked, top one half of the omelet with the bell peppers, tomato, mushrooms, zucchini, salt, and black
pepper.
Belly Off! BLT

3/4 tablespoon light mayonnaise
1 whole wheat tortilla
2 slices turkey bacon, cooked
2 ounces roasted turkey breast, diced
2 slices tomatoes
2 leaves lettuce
1. Smear the mayo on the tortilla.

2. Line the middle of the tortilla with the bacon and top with turkey breast, tomato, and lettuce.
3. Roll tightly into a tube.
Belly Off! Chicken Parm

1 tablespoon
1 teaspoon olive oil
1 boneless, skinless chicken breast
1 teaspoon Parmesan cheese
1/4 cup marinara sauce
3 handfuls baby spinach leaves
1. Heat 1 tablespoon oil in a nonstick skillet over medium heat.

2. While pan is heating, pound chicken to 1/4" thickness, then sprinkle cheese, salt, and pepper, pressing lightly.
3. Place in pan and sauté for 2 to 3 minutes per side.
4. Top with nuked marinara.
5. Combine remaining 1 teaspoon oil and garlic in another nonstick skillet over medium-high heat.
6. Add spinach, turning frequently with tongs until wilted (about 6 minutes).

1 large potato

Monday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 1 medium apple Rosemary Pork Larabar Apple Pie Spicy Chicken
One-Minute PB 1 2% Milk String Tenderloin Bar Stirfry
Banana Oatmeal Cheese (Leftover from 1/4 cup brown rice
Black coffee Sunday dinner)
(optional) 15 Baby-cut
carrots
Today's Recipes

1 banana, sliced
1 cup water

Spicy Chicken Stir-Fry

(Makes 2 servings)
2 tsp peanut oil
1/4 tsp red-pepper flakes
2 thin-cut, boneless, skinless chicken breasts, cut into bite-size pieces or strips
1/3 cup asparagus tips
1/3 cup thinly sliced carrots
1/4 medium onion, cut into bite-size pieces or strips
1/3 cup frozen snow peas
2 Tbsp sliced almonds
2 tsp reduced-sodium soy sauce
1. Combine the peanut oil and red-pepper flakes in a medium-hot skillet.

2. Add the chicken and cook for 2 to 3 minutes, stirring frequently.
3. Add the remaining ingredients and cook for another 2 to 3 minutes, still stirring often. Serve over
brown rice.
Tuesday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m. 9 p.m.

(optional)
Today's Recipes
3 Scrambled Eggs
3 eggs

Power-Packed PBJ


(Makes 2 servings)
1/4 c chicken stock
1 tsp olive oil


Side: Green Beans


Wednesday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 3 clementines or 2 GobbleGuac 8 oz. chocolate Seared Salmon
PB/Banana Wrap tangerines Sandwich milk Steamed Broccoli
8 oz. chocolate 2 Laughing Cow 15 Baby-cut 1/4 cup brown rice
milk Mini Babybel carrots
Original individual
cheeses
Today's Recipes
PB/Banana Wrap
1 banana, sliced
GobbleGuac Sandwich
1/3 fresh avocado

Seared Salmon
(Makes 2 servings)
2 medium salmon filets
juice of ½ lemon
1 tbsp extra virgin olive oil
1. Heat oil in pan.
2. Squeeze lemon over salmon. Add salt and pepper.
3. Add salmon to hot oil, skin-side down.
4. Cook until fish is cooked visibly one-third of the way up the side.
5. Flip the fish over, and cook for 2 more minutes.
6. Optional: Place pan in 300-degree oven for 1 minute

1 head broccoli

fork.
Thursday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 20 grapes Turkey Wrap with 1 Larabar Apple Barbecue Chicken
One-Minute 2 Laughing Cow 1 slice cheese Pie Bar 3 oz. can peas
Cheesy Mushroom Mini Babybel 1 medium banana 8 oz. chocolate Microwave Baked
Scramble Original individual milk Potato
8 oz. orange juice cheeses
Black coffee
(optional)
Today's Recipes
3 eggs

Turkey Wrap
Mustard to taste
Barbecue Chicken
(Makes 6 servings)


Friday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 1 medium apple Go out for lunch Smart Balance Chicken Tex-Mex
One-Minute PB 1 2% Milk String (Use our guide to Light Butter 1/4 cup brown rice
Berries Oatmeal Cheese choose a meal at Popcorn Steamed Broccoli
Black coffee more than 70
(optional) restaurants)
Today's Recipes
1 cup water

Chicken Tex-Mex
(Makes 2 servings)
2 jalapeño chile peppers, minced
1 cup brown rice
1. Place the chicken in a 13” x 9” baking dish. Pierce in several places with a fork. Pour the dressing
over the top, turning to coat both sides. Cover and refrigerate for at least 15 minutes.
2. Meanwhile, preheat the oven to 400°F. In a medium saucepan over medium heat, combine the
tomatoes (with juice), garlic, peppers, and cilantro. Simmer for 20 minutes. Reserve 1/4 cup of
the tomato mixture. Pour the remaining tomato mixture over the chicken.
3. Bake the chicken for 40 minutes, or until a thermometer inserted in the thickest portion registers
160°F and the juices run clear. Sprinkle with the cheese.
4. Meanwhile, prepare the rice according to package directions. Stir in the reserved 1/4 cup tomato
mixture. Serve with the chicken.

1 head broccoli

fork.
Saturday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 1 Tbsp peanut Man Salad 1 medium apple Go out for dinner
Ultimate Power butter 1 serving Bridgford 2 Laughing Cow (Use our guide to
Breakfast 1 medium banana Beef Jerky Mini Babybel choose a meal at
Black coffee Original individual more than 70
(optional) cheeses restaurants)
Today's Recipes
1 egg
1 cup low-fat milk
3/4 cup oatmeal
1/2 banana, sliced

(Makes 2 servings)
9 oz flank steak
Salt and pepper
1. Preheat a grill pan on medium high. Season both sides of the steak with salt and pepper, and
cook it about 6 minutes on each side.
2. Remove the steak, let it rest for 3 to 5 minutes, and then slice it diagonally across the grain into
thin strips.
3. In a large bowl, mix the tomatoes, onion and garlic. Add the meat and lettuce, pour on the
vinaigrette, and toss well to completely coat everything
Many of the items on this list are repeated from previous weeks. Check the amount to be used
(in parentheses) to see if you’ll need more.
BAKERY:
1 loaf whole-grain bread (7slices will be used)
1 package whole-wheat tortillas (3 will be used)
DAIRY:
1 cup low-fat blueberry yogurt
1 cup low-fat plain yogurt
1 package crumbled blue cheese
1/2 pound smoked mozzarella
1 package shredded mozzarella
1 quart low-fat milk
MEAT/FISH:
2 boneless, skinless chicken breasts
1/2 pound pre-sliced turkey
12 skinless, boneless chicken thighs
2 salmon filets
12 oz lean ground beef
8 oz flank steak
FREEZER AISLE:
1 package frozen blueberries
1 package frozen mixed berries
CONDIMENTS/SAUCES:
1 small bottle peanut oil (may substitute olive oil)
1 bottle low-sodium soy sauce
Pam cooking spray
1 jar mustard
1 bottle Worcestershire sauce
1 bottle spicy barbecue sauce
1 bottle low-fat vinaigrette dressing
SNACKS AND WEETS:

2 jar whole fruit preserves
1 package sliced almonds
1 package chopped pecans
1 jar all-natural peanut butter
1 can sliced mushrooms
1 32-ounce can crushed tomatoes
1 package whey protein powder
PASTAS, GRAINS, CEREALS:

1 package ground flaxseed
1 package instant plain oatmeal
1 package low-fat granola
BEVERAGES:
1 16-ounce bottle orange juice
1 pint fat-free milk
10 tea bags
4 bottles flavored seltzer
PRODUCE:
1 package arugula
3 tomatoes
1 medium red onion
1 medium yellow onion
1 bunch asparagus
1 bunch carrots
3 heads broccoli
2 large baking potatoes
2 pounds green beans
2 bananas
1 avocado
1 package mushrooms
bunch fresh parsley
5 cloves garlic
3 tomatoes
1 green bell pepper
1 lemon
SPICES:
Salt
Black pepper
Week 5
Sunday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 1 Stonyfield yogurt 2 Laughing Cow The Gourmet
Loaded Vegetable 1 medium banana Go out to lunch Mini Babybel Cheesesteak
Omelet (use our guide to Original individual 3 oz. can corn
Black coffee choose a meal at cheeses
(optional) more than 70 1 medium apple
different
restaurants)
Today's Recipes

3 eggs, well beaten
The Gourmet Cheesesteak

(Makes 2 servings)
8 oz flank steak
2 cups arugula (or another favorite variety of greens)
1 large tomato or 2 Roma tomatoes, sliced
1 medium red onion, sliced
Salt and pepper
1 tsp olive oil
2 Tbsp balsamic vinegar
2 medium, whole-wheat hoagie rolls
2 Tbsp light mayonnaise
1. Add a pinch of salt to the onion slices and sauté them in the oil over medium-low heat. After 10 to
15 minutes, add the balsamic vinegar. Leave the pan on low heat while you make the rest of the
meal.
2. Salt and pepper the steak and grill it on high, 4 to 5 minutes per side (or 135°F internal temp) for
medium rare. Let it rest for 5 minutes and slice it into thin strips.
3. Mix the blue cheese and mayo and spread the mixture on the inside of each roll. Add the
tomatoes, arugula, steak, and balsamic onions.
Monday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 1 medium apple Grilled Cheese Larabar Apple Pie Spicy Chicken Stirfry
Quick Thick Yogurt 1 2% Milk String Sandwich Bar 1/4 cup brown rice
with Extras Cheese 15 Baby-cut carrots
Black coffee
(optional)
Today's Recipes
Quick Thick Yogurt with Extras
1 cup low-fat blueberry yogurt
1 handful of frozen blueberries
1/4 cup slivered almonds
1/4 cup low-fat, whole-grain granola
1. Spoon yogurt into a bowl.

2. Stir in the blueberries, almonds and granola.
Grilled Cheese Sandwich

1 teaspoon olive oil
2 slices whole-wheat bread
2 slices (or 1/2 cup) of part-skim mozzarella cheese
2 slices of tomato
oregano to taste
1. Place an oiled skillet over medium heat. Slip the cheese slices and tomato onto a slice of whole wheat
bread. Sprinkle on oregano. Cover with the second bread slice.
2. Grill the sandwich until the mozzarella melts.

(Makes 2 servings)
2 tsp peanut oil

3. Add the remaining ingredients and cook for another 2 to 3 minutes, still stirring often. Serve over brown rice.

1 head broccoli

Tuesday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m. 9 p.m.

Eggs 1 medium banana 1 medium apple Serving) Popcorn
(optional)
Today's Recipes
3 Scrambled Eggs
3 eggs

Power-Packed PBJ


(Makes 2 servings)
1/4 c chicken stock
1 tsp olive oil


Side: Green Beans


Wednesday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 3 clementines or 2 GobbleGuac 8 oz. chocolate Barbecue Chicken
PB/Banana Wrap tangerines Sandwich milk Microwave Baked
8 oz. chocolate 2 Laughing Cow 15 Baby-cut Potato
milk Mini Babybel carrots 3 oz. can peas
Original individual
cheeses
Today's Recipes
PB/Banana Wrap
1 banana, sliced
Mix banana and peanut butter in tortilla.
GobbleGuac Sandwich
1/3 fresh avocado

Barbecue Chicken
(Makes 6 servings)


Thursday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 20 grapes Turkey Wrap with 1 1 Larabar Apple Pie Seared Salmon
One-Minute Cheesy 2 Laughing Cow slice cheese Bar Steamed Broccoli
Mushroom Mini Babybel 1 medium banana 8 oz. chocolate milk 1/4 cup brown rice
Scramble Original individual
8 oz. orange juice cheeses
Black coffee
(optional)
Today's Recipes

3 eggs

Turkey Wrap
Mustard to taste
Seared Salmon
(Makes 2 servings)
juice of ½ lemon
1. Heat oil in pan.
6. Optional: Place pan in 300-degree oven for 1 minute

1 head broccoli

Friday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 1 medium apple PB Wrap Smart Balance Light Meatballs with
One-Minute PB Berries 1 2% Milk String 1 serving Bridgford Butter Popcorn Mozzarella
Oatmeal Cheese Beef Jerky 1 square dark 20 green beans
Black coffee (optional) chocolate Steamed Broccoli
Today's Recipes

1 cup water

PB Wrap

Meatballs with Mozzarella
(Makes 4 servings)
12 oz lean ground beef
1 slice bread, torn into tiny pieces and soaked in milk
2 eggs
1/2 cup chopped fresh parsley, plus more for garnish
1 onion, chopped
salt and pepper
1/2 lb smoked mozzarella, cut into 1/2-inch cubes
1 Tbsp olive oil
1 32-oz can crushed tomatoes
1. Mix the beef with the bread, eggs, 1/2 cup parsley, half the onion and garlic, and a generous sprinkling of salt and pepper.
Without overworking the meat, form meatballs.
2. Hold each meatball in the palm of one hand and use the thumb of your other hand to make an indentation in the meatball.
Drop in a cheese cube, and then carefully fold the meat back over to cover.
3. Heat the oil in a large skillet or pot over medium heat and sear each meatball until brown all over. Remove to a plate. Pour
off all but a little fat and add the remaining onion and garlic; sauté until light brown. Return the meatballs to the pan, add
the tomatoes, and cook over low heat for 20 minutes to 1 hour.
4. Season the sauce with salt and pepper. Serve over whole-wheat pasta and garnish with parsley.

1 head broccoli

Side: Green Beans


Saturday:
8 a.m. 10:30 a.m. Noon 3 p.m. SUPPER??? SNACK???

20 oz. water 1 Tbsp peanut Meatballs with 1 medium
Ultimate Power butter Mozzarella apple
Breakfast 1 medium (leftovers from 2 Laughing
Black coffee banana Friday dinner) Cow Mini
(optional) Babybel
Original
individual
cheeses
Today's Recipes
Ultimate Power Breakfast 1 egg

1 cup low-fat milk
3/4 cup oatmeal
1/2 banana, sliced
Many of the items on this list are repeated from previous weeks. Check the amount to be
used (in parentheses) to see if you’ll need more.
BAKERY:
DAIRY:
1 package grated Parmesan cheese
1 pound fresh mozzarella
1 container part-skim ricotta cheese
MEAT/FISH:
12 chicken thighs
2 pounds lean ground beef
2 tilapia filets
1 small package smoked turkey
FREEZER AISLE:
CONDIMENTS/SAUCES:
1 bottle natural maple syrup
1 jar Dijon mustard
SNACKS AND SWEETS:

1 package Bridgford beef jerky
1 jar honey
1 package all-natural applesauce (2 individual cups will be used)
1 carton Swanson chicken stock (2 servings will be used)
1 can chopped tomatoes
1 3 oz. can peas
2 3 oz. cans corn
2 cans chunk light tuna

1 can/carton Quick Quaker Oats
1 box whole wheat penne pasta (4 ounces will be used)
BEVERAGES:
1 pint skim milk
1 small bottle red wine (for cooking)
PRODUCE:
8 bananas
4 apples
1 package fresh berries
1 avocado
2 baking potatoes
3 heads broccoli
1 orange
2 jalapeño peppers
2 small onions
1 bag spinach leaves
2 sweet potatoes
1 bundle asparagus (about 12 spears)
2 scallions
1 lime
1 carrot
1 package celery (1 stalk will be used)
1 green pepper
1 tomato
SPICES:
Salt
Black pepper
Week 6
Sunday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.
20 oz. water 1 Stonyfield yogurt Belly Off! Tuna Melt 2 Laughing Cow Mini Penne Bolognese
Loaded Vegetable Omelet 1 medium banana 3 oz. can corn Babybel Original individual Steamed Broccoli
Black coffee (optional) cheeses
1 medium apple
Today's Recipes

3 eggs, well beaten
1. eat a large skillet coated with olive oil cooking spray over medium heat.
2. 2. Add the eggs, allowing them to cover the bottom of the pan.
4. When nearly cooked, top one half of the omelet with the bell peppers, tomato, mushrooms, zucchini, salt, and black pepper.

Penne Bolognese
(Makes 4 servings)
2 Tbsp olive oil
1/4 cup diced smoked turkey
1 carrot, peeled and diced
1 stalk celery, diced
1 small onion, diced
1 lb ground sirloin
2 cloves garlic
3/4 cup red wine
3/4 cup chicken broth
1 can (14 oz) chopped tomatoes
1/4 cup milk
4 oz penne pasta
4 Tbsp grated mozzarella
1. Heat the olive oil in a large saucepan over medium heat. Add the smoked turkey, carrot, celery, and onion, and cook until lightly
browned and very tender (about 10 minutes).
2. Peel the garlic and lightly crush the cloves with the back of your knife. Add it to the pan along with the beef. Cook until the beef is
browned (about 5 minutes). Add the wine, stirring well, and cook for 10 more minutes.
3. Add the chicken broth, tomatoes, and milk; simmer uncovered over medium-low heat for 30 minutes, stirring occasionally to
prevent the sauce from sticking to the pan. Cook the pasta according to package directions.
4. Drain, and top it with the meat sauce. Garnish with the grated cheese.

1 head broccoli

Monday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 1 medium apple TunaGuac Sandwich Smart Balance Light Maple Mustard Pork
Stuffed Cinnamon 1 2% Milk String 15 Baby-cut carrots Butter Popcorn Chops (1 serving)
French Toast Cheese 1 cup applesauce
Black coffee (optional) Steamed Broccoli
Today's Recipes
Stuffed Cinnamon French Toast

2 Tbsp part-skim ricotta cheese
1 tsp honey
Pinch + 1/2 tsp ground cinnamon
1/2 Tbsp sliced almonds
1 egg
1 Tbsp 1% milk
Handful of fresh berries
1. Spread the room-temperature ricotta on a slice of whole-grain bread. Drizzle the honey over the cheese and
sprinkle lightly with a pinch of cinnamon. Top with the sliced almonds and another slice of whole-grain bread.
2. Whisk together the egg, milk, and teaspoon cinnamon.
3. Dip the bread into the egg mixture and cook over medium heat on a nonstick griddle or skillet coated with cooking
spray, until the bread is lightly browned and the cheese is melted. Serve with the berries.
TunaGuac Sandwich
1/3 fresh avocado

2. Spread on bread.

(Makes 2 servings)
1 Tbsp maple syrup
1 tsp olive oil
1. Preheat a cast-iron skillet to medium-high. In a small bowl, stir together the syrup, mustard, oil, garlic, salt, and
pepper.
2. Place the chops and mustard mixture inside a large Ziploc plastic bag, then shake thoroughly to coat the chops.
3. Place the chops on the skillet, cooking 3 to 4 minutes per side. In the last minute of cooking, pour the remaining
mustard mixture onto the chops.

1 head broccoli

Tuesday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m. 9 p.m.

20 oz. water 1 Stonyfield yogurt 2 Power-Packed 25 raw almonds Seared Sirloin with Smart Balance
3 Scrambled Eggs 1 medium banana PBJs 1 medium banana Shrooms (1 Light Butter
8 ounces orange 1 medium apple serving) Popcorn
juice Microwave Baked 1 square dark
Black coffee Potato chocolate
(optional) 20 Green Beans
Today's Recipes
3 Scrambled Eggs
3 eggs

Power-Packed PBJ


(Makes 2 servings)
1/4 c chicken stock
1 tsp olive oil
1. Sear the steaks in a skillet on medium high (about 2 to 3 minutes per side), seasoning each side with a pinch of salt and
pepper as the other side cooks. Remove the steaks from the skillet, and reduce the heat to medium.
2. Put the olive oil, thyme, and garlic in the skillet, stirring frequently and scraping with a spoon to release the brown bits left
behind by the meat (about 30 seconds).


Side: Green Beans


Wednesday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 1 medium orange GobbleGuac 8 oz. chocolate milk Chicken Tex-Mex
PB/Banana Wrap 2 Laughing Cow Mini Sandwich Steamed Broccoli
8 oz. chocolate milk Babybel Original 15 Baby-cut carrots
individual cheeses
Today's Recipes
PB/Banana Wrap
1 banana, sliced
GobbleGuac Sandwich
1/3 fresh avocado

Chicken Tex-Mex
(Makes 2 servings)
1 cup brown rice
3. Pour the remaining tomato mixture over the chicken.

1 head broccoli
Thursday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 50 Raisins Turkey Wrap with 1 Larabar Apple Barbecue Chicken
One-Minute 1 Stonyfield yogurt 1 slice cheese Pie Bar 3 oz. can peas
Cheesy Mushroom 1 medium banana 8 oz. chocolate Microwave Baked
Scramble milk Potato
8 oz. orange juice
Black coffee
(optional)
Today's Recipes

3 eggs
1/2 c pre-sliced mushrooms

Turkey Wrap
Mustard to taste
Barbecue Chicken
(Makes 6 servings)


Friday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 1 medium apple PB Wrap Smart Balance Ultimate Burger
Berries Oatmeal Cheese Beef Jerky Popcorn Sweet Potato
Black coffee 1 square dark 3 oz. can corn
Today's Recipes

Makes 1 serving
1 cup water
PB Wrap (Source: Original)

Ultimate Burger
(Makes 4 servings)
1 egg
1 c oats
1 c diced onion
1 c chopped spinach
4 whole-grain buns
1. In a large bowl, whisk the egg. Add everything else and mix—your hands are the best tool—until
well blended.
3. Place the burgers on a grill pan or nonstick skillet that’s heated over medium high.
4. Cook for 6 minutes per side or to the desired level of doneness.
5. (Wrap any extra burgers in plastic and freeze them for later.)


Saturday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 1 Tbsp peanut Ultimate Burger Lucini Rustic Italian Spicy Lime Tilapia
Ultimate Power butter (Leftovers) Minestrone 1/4 cup brown rice
Breakfast 1 medium banana 1/2 cup applesauce 2 Laughing Cow 20 green beans
Black coffee Mini Babybel
(optional) Original individual
cheeses
Today's Recipes

1 egg
1 cup low-fat milk
3/4 cup oatmeal
1/2 banana, sliced
Spicy Lime Tilapia

(Makes 2 servings)
1 Tbsp olive oil
2 cups lightly packed baby spinach
12 asparagus tips
2 tilapia fillets (3 to 4 oz each)
2 scallions, sliced
2 lime quarters
Salt and pepper
1. To make chili oil, combine the olive oil and the red-pepper flakes in a small bowl and microwave it on
high for 30 seconds. Set it aside.
2. For each serving, lay an 18-inch length of aluminum foil flat on a work surface and arrange half the
spinach and six asparagus tips in the center.
3. Place a fillet on top, and top the fillet with half the scallion pieces, half the chili oil, and the juice from a
lime quarter.
4. Season with a pinch of salt and pepper.
5. Fold the foil up and over the food, crimping the edges closed and creasing the sides to form a tent.
6. Bake in a 450°F oven for 10 to 12 minutes.
Side: Green Beans



Many of the items on this list are repeated from previous weeks. Check the amount to be used (in
parentheses) to see if you’ll need more.
BAKERY:
1 whole wheat pita
DAIRY:
1 pound fresh mozzarella
MEAT/FISH:
12 chicken thighs
FREEZER AISLE:
CONDIMENTS/SAUCES:
1 jar Dijon mustard
1 jar salsa (optional)
SNACKS AND SWEETS:

1 bag Planters Berry, Nut and Chocolate Trail Mix
1 can black beans
1 3 oz. can peas
3 3 oz. cans corn
1 jar marinara sauce

1 box instant brown rice (1 cup will be used)
BEVERAGES:
1 pint skim milk
PRODUCE:
8 bananas
5 apples
1 avocado
2 baking potatoes
2 heads broccoli
1 orange
1 jalapeño pepper
2 small onions
2 medium yellow squash
1 red bell pepper
2 large tomatoes
2 green bell peppers
1 lemon
SPICES:
1 package dried oregano
1 package chili powder
Salt
Black pepper
Week 7
Sunday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 1 Stonyfield yogurt Belly Off! Tuna Melt 2 Laughing Cow Mini Seared Salmon
Loaded Vegetable 1 medium banana 3 oz. can corn Babybel Original 1/4 cup brown rice
Omelet individual cheeses
1 medium apple
Today's Recipes

3 eggs, well beaten
4. When nearly cooked, top one half of the omelet with the bell peppers, tomato, mushrooms, zucchini, salt,
and black pepper.
4. Heat oil in pan.
9. Optional: Place pan in 300-degree oven for 1 minute.

Seared Salmon
(Makes 2 Servings)
Juice of 1/2 lemon

1 head broccoli
Monday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 1 medium apple Penne Bolognese Smart Balance Broiled BBQ Pork
One-Minute PB 1 2% Milk String (Leftover from Light Butter Chop
Banana Oatmeal Cheese Sunday dinner) Popcorn 1 cup applesauce
Black coffee 15 Baby-cut Steamed Broccoli
(optional) carrots
Today's Recipes

1 banana, sliced
1 cup water

Broiled BBQ Pork Chops

(Makes 2 servings)
2 medium pork chops
2 tsps BBQ sauce
Black pepper to taste
1. Spread BBQ sauce and pepper on pork

2. Broil until ready to eat.

1 head broccoli

fork.
Tuesday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m. 9 p.m.

(optional)
Today's Recipes
3 Scrambled Eggs
3 eggs

Power-Packed PBJ


(Makes 2 servings)
1/4 c chicken stock
1 tsp olive oil


4. Cut in half, length-wise, and season with salt
Side: Green Beans


Wednesday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 1 medium orange GobbleGuac 8 oz. chocolate Chicken Chili with
PB/Banana Wrap 2 Laughing Cow Sandwich milk Black Beans
8 oz. chocolate Mini Babybel 15 Baby-cut 20 Green Beans
milk Original individual carrots 3 oz. can corn
cheeses
Today's Recipes
PB/Banana Wrap
1 banana, sliced
GobbleGuac Sandwich
1/3 fresh avocado

Chicken Chili with Black Beans

(Makes 5 servings)
3/4 pound boneless, skinless chicken breast, diced 2 cloves garlic, minced
1 can (28 ounces) tomatoes, cut up
1 1/2 cups black beans, cooked
1 cup onions coarsely chopped
1 cup celery, sliced
1 cup sweet green peppers, diced
1 jalapeno pepper, seeded and minced
4 teaspoons mild chili powder 1/2 teaspoon dried oregano
8 ounces yellow summer squash, halved lengthwise and cut into 1/2-inch (1-cm) slices
1. Coat a pot with nonstick spray and warm it over medium-high heat for 1 minute. Add chicken and
garlic, and sauté until chicken is lightly browned, about 3 minutes.
2. Add tomatoes, beans, onions, celery, sweet and jalapeno peppers, chili powder, and oregano.
Bring to a boil. Reduce heat to low. Cover and simmer, stirring occasionally, for 15 minutes. Add
squash. Cover and simmer, stirring occasionally, until squash is tender, about 10 minutes.
Side: Green Beans


Thursday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 50 Raisins Chicken Chili with 1 Larabar Apple Barbecue Chicken
One-Minute 1 Stonyfield yogurt Black Beans Pie Bar 3 oz. can peas
Cheesy Mushroom (Leftover from 8 oz. chocolate Microwave Baked
Scramble Tuesday dinner) milk Potato
8 oz. orange juice 3 Tbsp Planters
Black coffee Trail Mix Berry,
(optional) Nut, and
Chocolate
Today's Recipes

3 eggs
1/2 c pre-sliced mushrooms

Barbecue Chicken
(Makes 6 servings)


Friday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 1 medium apple PB Wrap Smart Balance Go out to dinner
One-Minute PB 1 2% Milk String 1 serving Bridgford Light Butter (use our restaurant
Berries Oatmeal Cheese Beef Jerky Popcorn options to choose
1 square dark a meal)
chocolate
Today's Recipes

1 cup water

PB Wrap
Saturday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 1 Tbsp peanut butter Pita Pizza 1 medium apple Belly Off! Burritos
Ultimate Power 1 medium banana 2 Laughing Cow Mini 3 oz. can corn
Breakfast Babybel Original
individual cheeses
Today's Recipes

1 egg
1 cup low-fat milk
3/4 cup oatmeal
1/2 banana, sliced
Pita Pizza
1/4 c marinara sauce
1 small (4’’) whole-wheat pita
2 slices deli turkey, chopped
1 Tbsp chopped onions
2 Tbsp part-skim mozzarella
1. Spread the sauce evenly over the pita, and top with the other ingredients.
2. Bake for 4 to 6 minutes in an oven preheated to 475°F.
Burritos
(Makes 4 servings)
1 pound ground beef
1 red bell pepper, sliced
Whole-grain tortillas
2 cups shredded Monterey Jack or Cheddar cheese
2 cups shredded romaine lettuce
2 cups diced tomatoes
Salsa
1 tsp. olive oil
1. Cook the beef in a large sauté pan over medium-high heat until browned. Add the red pepper and continue to
cook, stirring, until softened slightly. Add the taco seasoning and water, stir, and simmer for 10 minutes, until the
pepper slices are al dente.
2. Place a tortilla on a flat surface. Spoon 2 scoops of the beef mixture on the bottom one-third of the tortilla. Layer on
cheese, lettuce, tomatoes, and salsa, being careful not to overload the tortilla. Fold the left and the right sides of
the tortilla inward 1 inch, and then, starting from the bottom, roll up the tortilla until the seam is down. Repeat to
make additional burritos.
3. Using a napkin of a paper towel, rub the olive oil on the bottom of a sauté pan. Heat on medium-high until hot but
not smoking. Place the burritos, in batches if necessary, in the pan and cook for 3 to 4 minutes. Flip and cook on
the other side for 3 to 4 minutes longer, until heated through and browned.

Many of the items on this list are repeated from previous weeks. Check the amount to be used (in parentheses) to see
if you’ll need more.
BAKERY:
DAIRY:
1 package grated parmesan cheese (1/4 cup will be used)
MEAT/FISH:
4 thin-cut pork chops
12 chicken thighs
12 boneless chicken tenderloins
2 slices turkey bacon
1 package roasted turkey breast (2 oz. will be used)
FREEZER AISLE:
CONDIMENTS/SAUCES:
1 bottle hot sauce
1 jar organic honey
1 bottle low sodium soy sauce
1 bottle peanut oil (optional; olive oil may be used to replace)
SNACKS AND SWEETS:

1 3 oz. can peas
2 3 oz. cans corn
1 jar Lucini Rustic Minestrone

1 can/carton Quick Quaker Oats (3.75 cups will be used)
BEVERAGES:
1 pint skim milk
PRODUCE:
8 bananas
5 apples
1 avocado
2 small zucchinis
3 baking potatoes
2 heads broccoli
1 orange
4 small onions
1 bunch scallions
2 large tomatoes
1 sweet potato
1 green bell pepper
1 jalapeño pepper
1 bunch carrots
1 bunch asparagus spears
SPICES:
1 package fresh ginger
1 package paprika
Salt
Black pepper
Week 8
Sunday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m. 9 p.m.

20 oz. water 1 Stonyfield Ultimate 2 Laughing Spicy Chicken Smart Balance
Loaded yogurt Burger Cow Mini Stir-fry Light Butter
Vegetable 1 medium (leftovers from Babybel Popcorn
Omelet banana Saturday Original
Black coffee dinner) individual
(optional) 3 oz. can corn cheeses
1 medium
apple
Today's Recipes

3 eggs, well beaten

(Makes 2 servings)
2 tsp peanut oil

3. Add the remaining ingredients and cook for another 2 to 3 minutes, still stirring often. Serve over
brown rice.
Monday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 1 medium apple TunaGuac Sandwich Smart Balance Light Maple Mustard Pork
One-Minute PB 1 2% Milk String 15 Baby-cut carrots Butter Popcorn Chops (1 serving)
Banana Oatmeal Cheese 1 cup applesauce
Black coffee Steamed Broccoli
(optional)
Today's Recipes

1 banana, sliced
1 cup water

TunaGuac Sandwich
1/3 fresh avocado
Salt and pepper to tast

2. Spread on bread.
Spicy Pork Stir-Fry

(Makes 2 servings)
4 tsp peanut oil
1/2 tsp red-pepper flakes 4 thin-cut pork chops, cut into bite-sized pieces or strips (10 oz total)
2 small zucchinis, cut into bite-sized pieces or strips
2/3 medium onion, cut into bite-sized pieces or strips
2/3 cup carrot strips
2 cloves garlic, crushed
1. Heat the oil and pepper flakes in a skillet over medium-high heat. Add the pork and cook for 2 to 3 minutes,
stirring frequently. Add the remaining ingredients and cook 2 to 3 minutes longer, stirring frequently.
Brown Rice Pilaf

(Makes 2 servings)
1 teaspoon peanut oil
1/2 small onion, minced
1 clove garlic, minced
1/2 tablespoon peeled and grated fresh ginger
1/2 jalapeño pepper (seeds removed), minced
1 cup brown rice, cooked according to package directions
1 tablespoon sliced almonds
1/4 cup sliced scallions
1. Heat the oil in a nonstick sauté pan over medium heat.

2. Add the onion, garlic, ginger, and pepper, and sauté until the onion is translucent, about 3 to 5 minutes. 3.
Add the rice, almonds, and scallions. Cook and stir 1 to 2 minutes longer.
Tuesday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m. 9 p.m.

(optional)
Today's Recipes
3 Scrambled Eggs
3 eggs

Power-Packed PBJ


(Makes 2 servings)
1/4 c chicken stock
1 tsp olive oil


Side: Green Beans


Wednesday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 1 medium orange GobbleGuac 8 oz. chocolate milk Chicken Tex-Mex
PB/Banana Wrap 2 Laughing Cow Mini Sandwich Steamed Broccoli
8 oz. chocolate milk Babybel Original 15 Baby-cut carrots
individual cheeses
Today's Recipes
PB/Banana Wrap
1 banana, sliced
GobbleGuac Sandwich
1/3 fresh avocado

Chicken Tex-Mex
(Makes 4 servings)
2 jalapeño chile peppers, minced
1 cup brown rice
Pour the remaining tomato mixture over the chicken.

1 head broccoli

Thursday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.
20 oz. water One- 50 Raisins Turkey Wrap with 1 Larabar Apple Barbecue Chicken
Minute Cheesy 1 Stonyfield yogurt 1 slice cheese Pie Bar 3 oz. can peas
Mushroom 1 medium banana 8 oz. chocolate Microwave Baked
Scramble milk Potato
8 oz. orange juice
Black coffee
(optional)
Today's Recipes

3 eggs

Turkey Wrap
Mustard to taste
Barbecue Chicken
(Makes 6 servings)


Friday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 1 medium apple PB Wrap Smart Balance Boneless Wings
Berries Oatmeal Cheese Beef Jerky Popcorn Potato
Black coffee 1 square dark 3 oz. can corn
Today's Recipes

1/2 cup frozen mixed berries
1 cup water

2. 2. Microwave on high for 1 minute.
PB Wrap (Source: Original) 1 tbsp all-natural peanut butter

Boneless Wings
(Makes 2 servings)
3 tsp honey
3 Tbsp hot sauce
2 Tbsp low-sodium Worcestershire sauce
1/2 tsp minced garlic
1/2 tsp paprika
12 chicken tenders
1. Preheat a nonstick skillet on medium-high.

2. Stir together the honey, hot sauce, Worcestershire sauce, garlic, and paprika in a small bowl.
Microwave for 10 seconds, stirring if the honey clumps.
3. Place the chicken and half of the spice mixture in a large Ziploc bag and shake until coated.
4. Pour the coated tenders into the skillet and cook for 1 to 2 minutes per side.
5. Toss with the remaining spice mixture to coat them.
6. Eat with celery sticks, baby carrots, and 4 Tbsp (2 Tbsp per serving) of a good, chunky blue
cheese dressing that’s reasonably low in fat, such as Ken’s Steak House Lite.


Saturday:
8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

20 oz. water 1 Tbsp peanut butter Belly Off! BLT 1 medium apple Ultimate Burger
Ultimate Power 1 medium banana Lucini Rustic Italian 2 Laughing Cow Mini Microwave Baked
Breakfast Minestrone Babybel Original Sweet Potato
Black coffee (optional) individual cheeses 20 green beans
Today's Recipes

1 egg
1 cup low-fat milk
3/4 cup oatmeal
1/2 banana, sliced
Belly Off! BLT

3/4 tablespoon light mayonnaise
1 whole wheat tortilla
2 slices turkey bacon, cooked
2 ounces roasted turkey breast, diced
2 slices tomatoes
2 leaves lettuce
1. Smear the mayo on the tortilla.

2. Line the middle of the tortilla with the bacon and top with turkey breast, tomato, and lettuce.
3. Roll tightly into a tube.
The Ultimate Burger

(Makes 4 servings)
1 egg
1 c oats
1 c diced onion
1 c chopped spinach
4 whole-grain buns
1. In a large bowl, whisk the egg.

2. Add everything else and mix—your hands are the best tool—until well blended.
4. Place the burgers on a grill pan or nonstick skillet that’s heated over medium high. Cook for 6 minutes per side or to the
desired level of doneness. (Wrap any extra burgers in plastic and freeze them for later.)


Eating Out? Choose healthy meal options from these national restaurants:
Arby’s Hardee’s : Lunch/Dinner P. F. Chang’s

Atlanta Bread Company In-n-Out Burger Panda Express
Baja Fish Jack in the Box : Popeye’s
Breakfast/Lunch/Dinner
Bob Evans : Breakfast Jimmy John’s Quizno’s
Carls Jr. KFC Red Lobster
Chevy’s Fresh Mex Long John Silver’s Ruby Tuesday’s
Chick-fil-A Manchu Wok Schlotzsky’s
Chipotle McDonald’s : Breakfast Sonic
Cosi McDonald’s : Lunch/Dinner Starbucks
Einstein Brothers: On The Border Taco Bell
Lunch/dinner
Five Guys Outback Steakhouse Wendy’s
Order this:
Order this: Order this:
Two (2) Grilled Mahi Mahi
Roast Chicken Cordon Turkey on Nine Grain
Tacos
Bleu Sandwich Calories: 370 Calories: 460
Calories: 490 Fat: 6 g Fat: 18 g
Saturated Fat: 3 g
Fat: 21 g Saturated Fat: 2 g Sodium: 600 mg
Saturated Fat: 5 g Sodium: 1240 mg Protein: 24 g
Sodium: 1600 mg Protein: 29 g Or this:

Protein: 35 g Two (2) Original Baja
Carnitas Tacos
Calories: 440
Fat: 14 g
Saturated Fat: 4 g
Sodium: 560 mg
Protein: 20 g
Order this:
5 Scrambled Egg Lites
Charbroiled BBQ Sante Fe Chopped Salad
with 2 Slices Bacon and
Fresh Fruit Dish Chicken Sandwich Calories: 670
Calories: 281 Calories: 380 Fat: 39 g
Fat: 8 g
Fat: 7 g Saturated Fat: 16 g
Saturated Fat: 4 g
Sodium: 715 mg Saturated Fat: 1.5 g Sodium: 1820 mg
Protein: 33 g
Sodium: 1070 mg Protein: 52 g
5 Scrambled Egg Lites Protein: 30 g
with 2 Slices Bacon and
Fruit Cup (instead of
Fresh Fruit Dish)
Calories: 371
Fat: 9 g
Saturated Fat: 4 g
Sodium: 716 mg
Protein: 33 g
Order this:
Order this:
Southwest Chargrilled Order this:
Chicken Burrito Bowl Turkey Light Sandwich
Salad with Fat-Free
Calories: 480 Calories: 390
Honey Mustard Dressing Fat: 5 g
Calories: 300 Fat: 15.5 g Saturated Fat: 1 g
Fat: 9 g Sodium: 526 mg
Saturated Fat: 5 g
Saturated Fat: 4 g Protein: 26 g
Sodium: 1040 mg Sodium: 1040 mg
Protein: 26g
Protein: 39
Or this:
Chargrilled Chicken
Sandwich
Calories: 300
Fat: 3.5 g
Saturated Fat: 1 g
Sodium: 1120 mg
Protein: 29 g
Or this:
Nuggets (8-Pack) with
Barbecue Sauce
Calories: 315
Fat: 12 g
Saturated Fat: 2.5 g
Sodium: 1170 mg
Protein: 28g
Order this:
Albacore Tuna Salad Little Bacon Burger Charbroiled BBQ
Sandwich With Lettuce Tomato Chicken Sandwich
Calories: 4005
Calories: 390 and Mustard Fat: 6 g
Saturated Fat: 1 g
Fat: 12 g Calories: 573
Sodium: 1370 mg
Saturated Fat: 2 g Fat: 33 g Protein: 27 g
Sodium: 710 mg Saturated Fat: 14.5 g
Order this:
Protein: 30 g Sodium: 646 mg 1/3-lb. Low-Carb
Protein: 27 g Thickburger
Calories: 420
Fat: 32 g
Saturated Fat: 12 g
Sodium: 1010 mg
Protein: 30 g
Order this: Order this: Order this:
Double-Double Breakfast Jack Turkey Breast Slim Sub
Hamburger With Onion, Calories: 283 Calories: 401
Fat: 11 g Fat: .5 g
Protein-Style Saturated Fat: 4 g Saturated Fat: 0 g
Calories: 520 Sodium: 780 mg Sodium: 1075 mg
Fat: 39 g Protein: 16 g Protein: 27 g
Saturated Fat: 17 g
Sodium: 1160 mg Order this: Order this:
Protein: 33 g Chicken Fajita Pita Totally Tuna Sub
Fat: 10 g Fat: 31 g
Saturated Fat: 6 g Saturated Fat: 4 g
Protein: 23 g Protein: 33 g
Or this: Order this:
Hamburger Deluxe with Vegetarian Sub with
Ketchup and Mustard (hold avocado spread,
the Mayo-Onion Sauce) cucumber, lettuce,
Calories: 294
Fat: 11 g
tomatoes, alfalfa
Saturated Fat: 4 g sprouts
Trans Fat: 1 g Calories: 285
Sodium: 494 mg Fat: 1 g
Protein: 14 g Saturated Fat: 0 g
Sodium: 499 mg
Protein: 12 g
Two (2) Honey BBQ Chicken Sandwich Sweet and Sour
KFC Snackers Calories: 440 Chicken Tenders
Fat: 30 g
Calories: 420 with Mixed
Saturated Fat: 6 g
Fat: 6 g
Sodium: 1350 mg Vegetables
Saturated Fat: 2 g
Protein: 22 g
Sodium: 940 mg Calories: 470
Protein: 26 g Fat: 28 g
Sodium: 680 mg
Protein: 30 g
Order this:
Egg McMuffin
Calories: 300 Chicken Salsa Steak: Victoria's Filet
Fat: 12 g Fresca Tenderloin (6 oz.)
Saturated Fat: 5 g
Sodium: 820 mg Calories: 520 Calories: 518
Protein: 18 g Fat: 9 g Fat: 42 g
Order this: Saturated Fat: 3 g Saturated Fat: 19 g
Quarter Pounder (no cheese) Sodium: 2410 mg Sodium: 551 mg
Calories: 410
Fat: 19 g Protein: 50 g Protein: 34 g
Saturated Fat: 7 g
Trans Fat: 1 g
Sodium: 730 mg
Protein: 24 g
Or this:
Six-piece Chicken McNuggets
Calories: 280
Fat: 17 g
Saturated Fat: 3 g
Sodium: 600 mg
Protein: 14 g
Order this:
Seared Ahi Tuna and Broccoli Beef & Spicy Chicken
Sichuan-Style Asparagus Mushroom Breast, Thigh, Leg,
Calories: 470
Chicken with a and Wing (skinless,
Fat: 31 g
Side of Mixed breading removed);
Vegetables with Mashed
Calories: 420 Potatoes and Gravy
Sodium: 2815 mg Fat: 17.5 g
Calories: 410
Saturated Fat: 4 g
Protein: 24.5 Fat: 12.5 g
Sodium: 2050 mg
Saturated Fat: 5 g
Protein: 31 g
Sodium: 1380 mg
Protein: 55 g

Small Honey Garlic Grilled Jumbo Seven-ounce Top Sirloin
Bourbon Chicken Shrimp with Lemon Juice with Fesh Grilled Green
Calories: 315 and a Baked Potato with Beans and Sauteed Baby
Fat: 4.5 g
Saturated Fat: 1.5 g Pico de Gallo Portabella Mushrooms
Sodium: 860 mg Calories: 600 Calories: 534
Protein: 16 g Fat: 10 g Fat: 28 g
Saturated Fat: 2 g Soduim: 2203 mg
Sodium: 3050 Protein: 36 g
Or this: Or this:
Live Maine Lobster with Four (4) Asian Dumplings
Cheddar Bay Biscuit and Calories: 456
Fat: 20 g
cup of New England Clam Sodium: 1180 mg
Chowder
Calories: 610
Fat: 26.5 g
Sodium: 1870 mg
Protein: 41 g
Homestyle Tuna Grilled Chicken Wrap Grande Sugar-Free Nonfat
Wrap Calories: 390 Vanilla Latte
Calories: 457 Fat: 14 g Calories: 130
Fat: 17 g Saturated Fat: 3.5 g Fat: 0 g
Saturated Fat: 4 g Sodium: 1420 mg Saturated Fat: 0 g
Sodium: 1320 mg Protein: 28 g Sodium: 170 mg
Protein: 23 g Protien: 12 g

Two (2) Grilled Steak Soft Small Chili and Five-Piece
Tacos, Fresco Style Crispy Chicken Nuggets
Fat: 9 g Fat: 21 g
Saturated Fat: 3 g Saturated Fat: 6 g
Or this: Order this:

Two (2) Chicken Soft Tacos Single with Everything, but
Calories: 380 Cheese and Mayonnaise
Fat: 12 g Calories: 430
Saturated Fat: 4 g Fat: 18 g
Sodium: 1200 mg Saturated Fat: 7 g
Trans Fat: 1 g
Sodium: 820 mg

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Need to turn your diet around? Get started with the Belly Off!

SNACKS AND SWEETS:

PASTAS, GRAINS AND CEREALS:

8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

Loaded Vegetable Omelet

Chipotle Turkey Burgers

1. Prick the potato all over with a fork.

1. Preheat a nonstick skillet on medium-high.

Side: Microwave Baked Potato

1. Prick the potato all over with a fork.

8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

One-Minute PB Banana Oatmeal

1. Mix all ingredients in a bowl.

Side: Steamed Broccoli

1. Break broccoli head into bite-sized florets.

8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m. 9 p.m.

3 Scrambled Eggs 3 eggs

1. Crack eggs into bowl. Whisk eggs to break yolks.

1. Spread the preserves on one of the toast slices.

Seared Sirloin with Shrooms

Side: Microwave Baked Potato

1. Prick the potato all over with a fork.

Side: Green Beans

1. Add a handful of salt to a small saucepan of water.

8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

1. Mix banana and peanut butter in tortilla.

1. Mix avocado, salt and pepper.

Maple Mustard Pork Chops

1. Preheat a cast-iron skillet to medium-high.

Side: Steamed Broccoli

1. Break broccoli head into bite-sized florets.

8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

One-Minute Cheesy Mushroom Scramble

1. Crack eggs into bowl. Whisk eggs to break yolks.

Combine ingredients in wrap.

Side: Microwave Baked Potato

1. Prick the potato all over with a fork.

8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

One-Minute PB Berries Oatmeal

1. Mix all ingredients in a bowl.

1. Spread peanut butter in tortilla.

8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

Ultimate Power Breakfast

1. Spread peanut butter in tortilla.

Side: Steamed Broccoli

1. Break broccoli head into bite-sized florets.

SNACKS AND SWEETS:

PASTAS, GRAINS AND CEREALS:

8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

Loaded Vegetable Omelet

Belly Off! Tuna Melt

1. Combine tuna and mayo.

8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m.

One-Minute PB Banana Oatmeal

1. Mix all ingredients in a bowl.

1. Mix tuna, avocado, salt and pepper.

Chili Mac and Cheese

8 a.m. 10:30 a.m. Noon 3 p.m. 7 p.m. 9 p.m.

1. Crack eggs into bowl. Whisk eggs to break yolks.

1. Spread the preserves on one of the toast slices.

Seared Sirloin with Shrooms

Side: Microwave Baked Potato

1. Prick the potato all over with a fork.

Side: Green Beans