Balanced 1

Your Meal Plan
Balanced Meal Plan #1

2017-07-20 to 2017-08-03
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Thursday, July 20
1182 Calories 126g Carbs (26g Fiber) 35g Fat 99g Protein
BREAKFAST 394 Cal 43g Carbs (8g Fiber) 11g Fat 32g Protein
Banana oatmeal smoothie Ingredients for 1 shake:

1 shake 394 Cal 1/2 medium (7" to 7-7/8" long) Banana
Directions | Full Recipe 1 cup Almond milk
1/4 cup Oatmeal
1 tbsp Peanut butter
1 scoop Rice protein
LUNCH 482 Cal 55g Carbs (10g Fiber) 6g Fat 52g Protein
Almond Milk Cocoa Protein Shake Ingredients for 2 shake:

2 shake 482 Cal 2 cup Almond milk
Directions | Full Recipe 2 tbsp Cocoa
2 tbsp Sugar
DINNER 306 Cal 27g Carbs (8g Fiber) 18g Fat 15g Protein
Garlic Green Beans with Tofu Ingredients for 1 serving:

1 serving 261 Cal 1 tbsp Olive oil
Directions | Full Recipe 2 cloves, minced Garlic
1/4 lb Tofu
2 cup 1/2" pieces Green beans
Zucchini Spears Ingredients for 1 serving:

1 serving 46 Cal 0.083 tsp Salt
Directions | Full Recipe 0.833 large Zucchini
Friday, July 21
Dairy-Free Strawberry Oatmeal Ingredients for 1 bowl:

1 bowl 194 Cal 1/2 cup Water
Directions | Full Recipe 1/2 cup Oatmeal
1 tsp brownulated Brown sugar
1 cup, halves Strawberries

2 tbsp Sugar
Vegan Mushroom-Cashew Pate Ingredients for 1 serving:

1 serving 227 Cal 5/8 cup whole Mushrooms
Directions | Full Recipe 1/2 oz Cashew nuts
1/4 small Onions
1/2 tbsp Coconut oil
1/4 tbsp Parsley
1/4 dash Salt
1/4 dash Pepper
1 slice Whole-wheat bread
Peanut Butter & Celery Ingredients for 1 serving:

1 serving 209 Cal 2 tbsp Peanut butter
Directions | Full Recipe 2 stalks, large (11 inches long) Celery
Saturday, July 22

1/4 cup Oatmeal

2 tbsp Sugar
Celery Ingredients for 4 stalks:
4 stalks 26 Cal 4 stalk, medium (7-1/2" - 8" long) Celery
Directions | Full Recipe
Garlic Green Beans with Tofu Ingredients for 1 serving:

1 serving 261 Cal 1 tbsp Olive oil
Directions | Full Recipe 2 cloves, minced Garlic
1/4 lb Tofu
2 cup 1/2" pieces Green beans
Sunday, July 23
Peanut Butter Banana Oatmeal Ingredients for 1 bowl:

1 bowl 309 Cal 1/2 cup Oatmeal
Directions | Full Recipe 1.165 cup Water
1/2 dash Salt
1/2 medium (7" to 7-7/8" long) Banana
0.167 cup Reduced fat milk
1/4 tsp Butter
Nonfat greek yogurt Ingredients for 1 cup:

1 cup 142 Cal 1 cup Nonfat greek yogurt
Coconut Milk Protein Shake Ingredients for 1 shake:

1 shake 360 Cal 60 grams Whey protein powder
Directions | Full Recipe 1 cup Pure Coconut Milk
2 tbsp Cocoa
Red Bell Pepper and Hummus Ingredients for 1 serving:

1 serving 139 Cal 1/4 cup Hummus
Directions | Full Recipe 1 medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
Chicken Marsala Ingredients for 1 serving:

1 serving 331 Cal 1 breast, bone and skin removed Chicken
breast
1/8 tsp Salt
1/8 tsp, ground Pepper
1/2 tsp Olive oil
1/2 cup sliced Mushrooms
1/2 tsp Wheat flour
1/2 oz Cooking Wine
0.063 cup Chicken broth
Cottage Cheese & Raspberries Ingredients for 1 serving:
1 serving 195 Cal 1 cup, (not packed) Cottage cheese
Directions | Full Recipe 1/2 cup Raspberries
SNACK 0 Cal 0g Carbs (0g Fiber) 0g Fat 0g Protein
Monday, July 24

1/4 cup Oatmeal

2 tbsp Sugar
Savory chickpea salad Ingredients for 1 serving:

1 serving 293 Cal 5 1/3 oz Chickpeas
Directions | Full Recipe 1 2/3 tbsp Vegan Mayo
1/3 tbsp Pickle relish
1/3 dash Pepper
1/3 dash Salt
1/3 stalks, large (11 inches long) Celery
Sliced bell pepper Ingredients for 1 pepper:

1 pepper 37 Cal 1 medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
Tuesday, July 25
Raspberry Chia Seed Pudding Ingredients for 1 serving:

1 serving 357 Cal 1 cup (8 fl oz) Coconut Milk Unsweetened
4 tbsp Chia Seeds

Grapes Ingredients for 2 cup:
2 cup 208 Cal 2 cup Grapes
Canned Vegetable Soup with Tofu Ingredients for 4 cups:

4 cups 543 Cal 2 can (10.5 oz) Vegetarian vegetable
soup
300 grams Tofu
4 tbsp Parsley

Wednesday, July 26
Tropical Skin Cleanser Green Ingredients for 1 serving:

Smoothie 1 1/2 cup Spinach
1 serving 391 Cal 1 cup Coconut water (liquid from
Directions | Full Recipe coconuts)
1 cup, crushed, sliced, or chunks
Pineapple
1/4 fruit, without skin and seed Avocados
1 2/3 scoop (30g) Whey protein powder
Spicy Chicken Celery Sticks Ingredients for 1 serving:

1 serving 342 Cal 1 can (5 oz) yields Canned chicken
Directions | Full Recipe 2 tbsp Light mayonnaise
1/2 tsp Garlic powder
1/4 tsp Salt
3 stalks, large (11 inches long) Celery
2 tbsp Pepper or hot sauce
Mustardy Lentil & Sweet Potatoes Ingredients for 1 serving:

1 serving 292 Cal 1/4 cup Lentils
Directions | Full Recipe 1/2 sweetpotato, 5" long Sweet potato
3/4 stalk Onions
1/4 cloves, minced Garlic
1/2 tbsp Sesame butter
1/2 tbsp Dijon mustard
1/4 tbsp Soy sauce
1/4 tbsp Lime juice
1/2 tsp Maple syrups
0.031 tsp Crushed red pepper flakes

Cottage Cheese with Radishes Ingredients for 1 serving:
Directions | Full Recipe 1 dash Salt
1 dash Pepper
1/2 cup slices Radishes
Protein Salad Ingredients for 1 serving:

1 serving 304 Cal 1/2 can (12.5 oz), drained Tuna
Directions | Full Recipe 1/2 large Egg
1 tbsp Mayonnaise
1 tbsp Lemon juice
1/2 stalk, medium (7-1/2" - 8" long)
Celery
1/4 medium (2-1/2" dia) Onions
1/8 cup, slivered Almonds
Thursday, July 27
Raspberry Chia Seed Pudding Ingredients for 1 serving:

1 serving 357 Cal 1 cup (8 fl oz) Coconut Milk Unsweetened
4 tbsp Chia Seeds

2 tbsp Sugar
Canned Vegetable Soup with Tofu Ingredients for 2 cups:

2 cups 272 Cal 1 can (10.5 oz) Vegetarian vegetable
soup
150 grams Tofu
2 tbsp Parsley
Microwaved sweet potato Ingredients for 1 potato:

1 potato 112 Cal 1 sweetpotato, 5" long Sweet potato
Friday, July 28
Banana Egg Pancakes Ingredients for 4 pancakes:

4 pancakes 496 Cal 2 medium (7" to 7-7/8" long) Banana
Directions | Full Recipe 4 large Egg
Strawberries Ingredients for 1 cup:

1 cup 46 Cal 1 cup, whole Strawberries
Cottage Cheese with Spicy Tuna Ingredients for 2 serving:

Directions | Full Recipe 1 tsp Dill
2 can Tuna
2 tsp Sriracha Sauce
Easy Garlic Chicken Ingredients for 1 serving:

1 serving 225 Cal 3/4 tbsp Butter
Directions | Full Recipe 1/2 breast, bone and skin removed
Chicken breast
1/2 tsp Garlic powder
1/4 tsp Salt
1/4 tsp Onion powder
Yogurt & Banana Ingredients for 1 serving:

1 serving 239 Cal 8 oz Nonfat greek yogurt
Directions | Full Recipe 1 medium (7" to 7-7/8" long) Banana
Saturday, July 29
Poached Eggs Ingredients for 1 serving:

1 serving 144 Cal 2 large Egg
Directions | Full Recipe 1 tsp Vinegar
1/4 tbsp Salt

Cottage Cheese & Pineapple Ingredients for 2 serving:
Directions | Full Recipe 1 cup, crushed, sliced, or chunks
Pineapple
Scallion Crusted Artic Char Ingredients for 1 serving:

1 serving 261 Cal 2 fillet Trout
Directions | Full Recipe 1/2 tbsp Light mayonnaise
2 medium (4-1/8" long) Scallions
Carrots Ingredients for 2 cup:

2 cup 172 Cal 2 cup Baby carrots
Cottage Cheese & Strawberries Ingredients for 1 serving:

1 serving 189 Cal 1/2 cup, sliced Strawberries
Directions | Full Recipe 1 cup, (not packed) Cottage cheese
Sunday, July 30
Simple Spinach Scramble Ingredients for 2 serving:

2 serving 535 Cal 60 grams Spinach
Directions | Full Recipe 80 grams Onions
42.4 grams Red bell pepper
1 1/2 cup Egg white
4 large Egg
2 dash Salt
2 dash Pepper
Oranges Ingredients for 2 fruit:

2 fruit 123 Cal 2 fruit (2-5/8" dia) Oranges
Bell Pepper and Hummus Snack Ingredients for 2 serving:

2 serving 201 Cal 2 large (2-1/4 per pound, approx 3-3/4"
lo Red bell pepper
4 tbsp Hummus
Tuna Patties Ingredients for 1 serving:

1 serving 335 Cal 1/4 tsp Garlic powder
Directions | Full Recipe 1 dash Salt
1 tbsp chopped Onions
1 can Tuna
1/4 cup Bread crumbs
1 extra large Egg
Cottage Cheese & Cantaloupe Ingredients for 1 serving:
Directions | Full Recipe 1/2 cup, cubes Melons
Monday, July 31
Mango Chia Pudding Ingredients for 1 serving:

1 serving 464 Cal 1 cup Almond milk
Directions | Full Recipe 1 fruit without refuse Mangos
4 tbsp Chia Seeds

Whole Wheat Toast Ingredients for 1 serving:

1 serving 71 Cal 1 slice Whole-wheat bread
Turkey Salad Ingredients for 1 serving:

1 serving 276 Cal 1 cup, chopped or diced Turkey, dark
meat
1 cup shredded Lettuce
1 tbsp Mayonnaise
1 serving Table Blend Salt Free
Seasoning Blend
1 dash Salt
1 dash Pepper
1 tsp Lemon juice
Banana Ingredients for 1 banana:

1 banana 105 Cal 1 medium (7" to 7-7/8" long) Banana
Filet Mignon with Rich Balsamic Ingredients for 1 serving:

Glaze 4 oz Beef tenderloin
1 serving 219 Cal 1/4 tsp Pepper
Directions | Full Recipe 1/2 tsp Salt
1/8 cup Balsamic vinegar
1 fl oz Red wine
Cottage Cheese & Grapes Ingredients for 1 serving:

Directions | Full Recipe 1/2 cup Grapes
Tuesday, August 1
Corn Flakes Ingredients for 1 bowl:

1 bowl 222 Cal 1 cup Corn flakes
Directions | Full Recipe 1 cup Reduced fat milk
Blueberries Ingredients for 2 cup:

2 cup 169 Cal 2 cup Blueberries

Directions | Full Recipe 1 tsp Dill
2 can Tuna
Easy Pan-Fried Lemon Chicken Ingredients for 1 serving:

breast
1/2 tbsp Lemon juice
1 1/2 tsp Olive oil
1/4 tsp Sea Salt
1/8 tsp Pepper
Celery & Hummus Ingredients for 2 serving:

2 serving 245 Cal 4 stalks, large (11 inches long) Celery
Directions | Full Recipe 1/2 cup Hummus
Wednesday, August 2
Cantaloupe Ingredients for 4 slices:

4 slices 94 Cal 4 wedge, medium (1/8 of medium melon)
Melons

Apples and Peanut Butter Ingredients for 2 apple:
2 apple 318 Cal 2 medium (3" dia) Apples
Directions | Full Recipe 4 tsp Peanut butter

Cheese slices Ingredients for 1 serving:

1 serving 115 Cal 1 oz Cheddar cheese
Microwave Poached Eggs Ingredients for 2 serving:

2 serving 143 Cal 2 large Egg
Directions | Full Recipe 0.26 tsp Vinegar
0.66 cup Water
Yogurt & Cantaloupe Ingredients for 1 serving:

1 serving 188 Cal 8 oz Nonfat greek yogurt
Directions | Full Recipe 1 cup, cubes Melons

1 serving 228 Cal 1/2 cup, (not packed) Cottage cheese
Directions | Full Recipe 1/2 tsp Dill
1 can Tuna
Thursday, August 3
Breakfast fruit smoothie Ingredients for 8 oz:

8 oz 135 Cal 1/2 cup, halves Strawberries
Directions | Full Recipe 1/2 medium (7" to 7-7/8" long) Banana
1/2 cup Orange juice
Apple Ingredients for 2 apple:

2 apple 189 Cal 2 medium (3" dia) Apples
All American Tuna Ingredients for 2 serving:
2 serving 378 Cal 2 can Tuna
Directions | Full Recipe 2 tbsp Light mayonnaise
1/4 cup, diced Celery
1 large (4" long) Pickles
Peanut Butter & Celery Ingredients for 1 serving:

1 serving 209 Cal 2 tbsp Peanut butter
Directions | Full Recipe 2 stalks, large (11 inches long) Celery
Cheesy Chicken and Spinach Ingredients for 1 serving:

breast
1 cup Spinach
1 cup cherry tomatoes Tomatoes
1 oz Mozzarella cheese
Recipe directions
Banana oatmeal smoothie

Directions are for original recipe of 2 shake
1. Throw everything in a blender and blend. Add some ice cubes if you want it to be colder
and less thick.
Almond Milk Cocoa Protein Shake

1. Put ingredients and handful of ice into blender. Great for after-dinner sugar and chocolate
cravings!
Garlic Green Beans with Tofu

Directions are for original recipe of 2 serving
1. 1. Rinse the beans and snip off their ends.
2. 2. In a wok or nonstick skillet, warm the oil over medium heat. Add the beans and garlic
and saute for 5 minutes, stirring continuously.
3. 3. Add the tofu and cook for 5 more minutes.
Zucchini Spears
1. Cut zucchini lengthwise and cut into 1/4 inch wedges.
2. Cook zucchini in boiling salted water until crisp-tender, about 1 minute. Drain and sprinkle
with salt.
Dairy-Free Strawberry Oatmeal

Directions are for original recipe of 1 bowl
1. Puree strawberries Mix together with water and oats.
2. Microwave for 45 seconds, stir, then microwave for 30 seconds more.
3. Sprinkle with brown sugar and enjoy!
Vegan Mushroom-Cashew Pate
1. Toast cashews in a dry pan over medium heat until golden brown. You could also do this in
the oven: 10 minutes at 180 C / 360 F.
2. Finely mince onion and add to coconut oil over medium heat on stovetop. Fry until
translucent. Set aside onions and add sliced mushrooms to frying pan. Fry until golden brown
on both sides. (Dont crowd them: you want them fried and browned, not steamed.)
3. Put cashews in food processor and mix until finely ground. Add other ingredients (onions,
mushrooms, parsley, salt, pepper) and mix until smooth.
4. Serve on toast and enjoy!
Peanut Butter & Celery

1. Spread peanut butter on celery and enjoy!
Celery
Directions are for original recipe of 2 stalks
1. Wash thoroughly.
Peanut Butter Banana Oatmeal

1. Combine the oatmeal, water and salt in a medium saucepan. Bring to a boil. Cook for 5
minutes stirring occasionally. Add the peanut butter, banana, milk and butter and mix gently.
Cook for another minute and serve.
Nonfat greek yogurt

Directions are for original recipe of 1 cup
1. Scoop yogurt into a cup or bowl. To sweeten, try adding a sugar-free sweetener or a tiny
bit of honey and stir.
Coconut Milk Protein Shake

1. Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2
Tbsp. of cocoa powder.
Red Bell Pepper and Hummus

1. Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus
for dipping.
Chicken Marsala
1. Sprinkle chicken with salt and pepper. Heat oil in a large nonstick skillet over medium-high
heat. Add chicken and cook through, about 6-10 minutes on each side. Let cook until no
linger pink and juices run clear. Transfer chicken to a platter and keep warm.
2. Add mushrooms to skillet and cook, stirring frequently, until browned, about 3 minutes.
Sprinkle mushrooms with flour, stirring to blend.
3. Add the Marsala and broth; bring to a boil. Let the mixture simmer until it is slightly
thickened, about 5 minutes.
4. Serve hot with the chicken and enjoy!
Cottage Cheese & Raspberries
1. Combine cottage cheese and raspberries; serve.
Savory chickpea salad

1. Chop the celery.
2. Drain the chickpeas and place in a bowl. Mash with a potato masher (or large fork).
3. Add all of the remaining ingredients and blend.
4. Can be served as a salad with lettuce and/or crackers or as a sandwich.
Sliced bell pepper

Directions are for original recipe of 1 pepper
1. Wash the bell pepper, slice it in half, then remove the seeds and stem. Slice into strips and
enjoy! Optionally eat with a side of hummus dip (there are other pepper + dip recipes on
ETM you can swap in).
Raspberry Chia Seed Pudding

1. Combine the milk and fruit in a blender. Blend until smooth and pour into a resealable
container. Mix in chia seeds and stir well. Refrigerate at least 2 hours or overnight. Enjoy!
Grapes
1. Wash and enjoy.
Canned Vegetable Soup with Tofu

Directions are for original recipe of 2 cups
1. Prepare soup as directed on can. Cut tofu into 1/2 inch cubes. Add to soup and bring to a
boil. Serve in a bowl. Sprinkle minced parsley. Serve with crackers if desired.
Tropical Skin Cleanser Green Smoothie

1. Blend spinach and coconut water until smooth.
2. Add remaining ingredients, and blend until smooth.
Spicy Chicken Celery Sticks

1. Combine chicken, mayo, garlic powder, salt and hot sauce in a small bowl and mix until
well combined.
2. Cut celery stalks in half. Stuff each stalk with the chicken mixture and serve.
Mustardy Lentil & Sweet Potatoes
1. To steam the sweet potatoes, peel and chop them into -inch cubes. Place a steamer
attachment over a large pot of boiling water. Steam the potatoes for 15-20 minutes, or until
they're very tender. Set them aside.
2. Rinse the lentils and place them in a small pot with enough water to cover them by a few
inches. Bring them to a boil and reduce them to a simmer. Simmer for 25 minutes, or until
they're tender but firm when you taste them. Drain them.
3. Transfer the sweet potatoes, lentils, and chopped green onions to a large mixing bowl.
4. Whisk together the garlic, tahini, mustard, soy sauce, lime juice, maple syrup, and red
pepper, along with 1 tablespoon water. Pour this mixture over the sweet potato and lentils.
Mix everything well. Check for seasoning and add extra lime juice, mustard, or salt to taste.
Serve.
Cottage Cheese with Radishes

1. Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper.
Serve.
Protein Salad
1. Chop vegetables. Mix all ingredients. Store in air tight container.
Microwaved sweet potato

Directions are for original recipe of 1 potato
1. Wash potatoes and puncture a few times with a fork. Place on paper towel on microwave-
safe dish. Microwave on high for 4-5 minutes for the first potato, plus 2-3 minutes for each
additional potato. Flip potatoes over halfway through cooking. Season as desired (won't
change nutrition much).
2. If you have more time, you can also bake them at 425F for 50 minutes, or even microwave
them first and then bake for 10-15 minutes.
Banana Egg Pancakes

Directions are for original recipe of 2 pancakes
1. Mash the ripe banana.
2. Beat the eggs and stir in the banana.
3. Pour onto lightly oiled frying pan. Flip when bubbles. You can usually make 2 small
pancakes per 2 eggs/1 banana.
Strawberries
1. Wash and eat.
Cottage Cheese with Spicy Tuna

1. Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
Easy Garlic Chicken

1. Melt butter in a large skillet over medium high heat. Add chicken and sprinkle with garlic
powder, seasoning salt and onion powder. Saute about 10 to 15 minutes on each side, or
until chicken is cooked through and juices run clear.
Yogurt & Banana
1. Slice banana and mix with yogurt. Enjoy!
Poached Eggs
1. Add a small dash of vinegar and salt to a pan of steadily simmering water.
2. Crack eggs individually into a small cup.
3. Create a gentle whirlpool in the water to help the egg white wrap around the yolk.
4. Slowly tip the egg into the water, white first. Leave to cook for three minutes.
5. Remove with a slotted spoon, cutting off any wispy edges using the edge of the spoon.
Cottage Cheese & Pineapple

1. Mix together pineapple with cottage cheese and eat!
Scallion Crusted Artic Char

1. Preheat broiler. Line rack of broiler pan with foil.
2. Finely chop scallions and stir together with mayonnaise. Pat fillets dry. Place fillets, skin
sides down, on broiler pan and season each fillet with a generous pinch of salt and pepper.
Spread scallion mixture evenly over tops of fillets.
3. Broil 3 to 4 inches from heat until scallions are slightly charred and fish is just cooked
through, about 8 minutes.
Carrots
1. Enjoy by themselves. Optionally, enjoy with a side of hummus (there are other carrot + dip
recipes on ETM you can swap in).
Cottage Cheese & Strawberries

1. Mix cottage cheese with sliced strawberries and serve.
Simple Spinach Scramble

1. Clean the spinach off and throw it into a pan while still wet. Cook on medium heat and
season with salt and pepper.
2. Once the spinach is wilted, add the onion and bell pepper and cook until the onions are
translucent and the pepper chunks are soft.
3. Add the eggs and scramble until cooked. Top with salt and pepper. Excerpt From: Michael
Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
Oranges
Directions are for original recipe of 1 fruit
1. Peel or slice orange and eat.
Bell Pepper and Hummus Snack

1. 1 bell pepper sliced with 2 tbsp hummus.
Tuna Patties
1. Spray skillet with cooking spray and heat on medium.
2. Mix all ingredients together well.
3. Spoon mixture onto heated skillet. Divide the mixture to make six patties or a size that
makes it easy to flip them over with a spatula without breaking.
4. Cook patties until both sides are a light brown, firm and there is no egg flowing out of
patty.
Cottage Cheese & Cantaloupe

1. Mix cubed cantaloupe with cottage cheese and serve.
Mango Chia Pudding

1. Peel and pit mango, then cut into cubes. Quickly pulse mango in a food processor or
blender, to remove any chunks or stringiness. Stir together mango puree and milk in a
medium-sized mixing bowl. Add chia seeds and combine thoroughly. Cover and chill for at
least 2 hours to overnight, stirring occasionally. Stir well before serving.
Whole Wheat Toast

1. Put a slice of whole wheat bread into the toaster. Eat by itself or as a side.
Turkey Salad
1. Put seasonings, lemon juice, turkey, and mayo in a bowl. Mix well. Serve on top of lettuce.
Filet Mignon with Rich Balsamic Glaze

1. Sprinkle freshly ground pepper over both sides of each steak, and sprinkle with salt to
taste.
2. Heat a nonstick skillet over medium-high heat. Place steaks in hot pan, and cook for 1
minute on each side, or until browned. Reduce heat to medium-low, and add balsamic
vinegar and red wine. Cover, and cook for 4 minutes on each side, basting with sauce when
you turn the meat over.
3. Remove steaks to two warmed plates, spoon one tablespoon of glaze over each, and serve
immediately.
Cottage Cheese & Grapes

1. Cut grapes in half. Mix grapes with cottage cheese and serve.
Corn Flakes
1. Pour cereal into bowl followed by milk. Eat.
Blueberries
1. Wash and enjoy
Easy Pan-Fried Lemon Chicken
1. Combine all ingredients into a ziplock bag.
2. Flatten chicken breasts with rolling pin or meat pounder.
3. Optional - Let the chicken marinate for 30 minutes.
4. Heat a skillet over medium-high heat and add oil.
5. Cook chicken 4-5 minutes each side, or until chicken reaches an internal temperature of
165 F.
6. Let meat rest 5 minutes before slicing.
Celery & Hummus

1. Eat celery with hummus.
Cantaloupe
Directions are for original recipe of 8 slices
1. Cut cantaloupe into cubes or wedge slices. 1 cup of cubes is about 2 wedges of a medium
melon (each wedge = 1/8 of a melon).
Apples and Peanut Butter

Directions are for original recipe of 1 apple
1. Core and quarter a medium apple. Spread with 2 tsp creamy natural peanut butter.
Cheese slices
1. Cut cheese into slices. Most firm cheeses will have similar nutrition, so feel free to
substitute.
Microwave Poached Eggs

1. Add the water and white vinegar to a 6 ounce custard cup.
2. Break egg into cup, pierce egg yolk with toothpick, and cover dish loosely with plastic
wrap.
3. Place in microwave and cook for 1 minute or until desired doneness.
4. You may need to experiment with cooking times based on the wattage of your microwave
and taste preference.
5. Immediately remove egg from hot water with a slotted spoon as it will continue to cook.
6. Serve with salt and pepper to taste.
Yogurt & Cantaloupe

1. Cut cantaloupe into pieces and mix with yogurt. Enjoy!
Breakfast fruit smoothie

Directions are for original recipe of 16 oz
1. Just put all the ingredients in the blender and blend until smooth. Optionally, blend with
ice. Then drink and enjoy!
Apple
Directions are for original recipe of 1 apple
1. Simply wash and enjoy, or core and slice the apple for easier eating.
All American Tuna

1. Mix all ingredients together in a bowl.
2. Serve with bread or side of choice
Cheesy Chicken and Spinach

1. Cook chicken in a saucepan, season as desired. (If stuffing, slice open center prior to
cooking.)
2. Cut up tomatoes and spinach in to bite sized pieces.
3. Saut vegetables in pan, season with garlic and salt as desired.
4. Shred or grate preferred cheese, like mozzarella, and add to pan.
5. When chicken is done cooking remove it from heat. You can either smother the chicken or
stuff it with the vegetables mix.
Grocery List
From 2017-07-20 to 2017-08-03
V E G E TA B L E S
Celery 29 1/3 stalk, medium (7-
1/2" - 8" long) (1.17 kg)
Raw
Tomatoes 1 1/4 medium whole (2-3/5"

dia) (154 g)
Red, ripe, raw, year round average
Pickles 1 cup (about 23 slices) (155

g)
Cucumber, dill or kosher dill
Spinach 4 1/2 cup (135 g)
Raw
Scallions 2 medium (4-1/8" long) (30

g)
Spring onions or scallions (includes tops and bulb), raw
Parsley 6 1/4 tbsp (24 g)

Raw
Mushrooms 1/2 cup sliced (43 g)

Oyster, raw
Radishes 13 medium (3/4" to 1" dia)

(59 g)
Raw
Garlic 4 1/4 clove (13 g)

Raw
Zucchini 1 1/2 medium (294 g)
Summer squash, includes skin, raw
Sweet potato 1 1/2 sweetpotato, 5" long

(195 g)
Raw, unprepared
Lettuce 1 cup shredded (47 g)

Romaine or cos, raw
Red bell pepper 5 1/4 medium (approx 2-

3/4" long, 2-1/2 dia.) (625
Sweet, raw
g)
Green beans 14 1/4 oz (404 g)

Snap beans, raw
Baby carrots 2 cup (492 g)

Baby, raw
Mushrooms 2/3 cup whole (58 g)
Brown, italian, or crimini, raw
Pickle relish 1/4 cup (61 g)
Sweet
Onions 1 3/4 medium (2-1/2" dia)

(193 g)
Raw
FRUITS AND FRUIT JUICES

Apples 4 medium (3" dia) (728 g)
With skin
Strawberries 3 1/4 cup, whole (468 g)
Raw
Banana 6 1/2 medium (7" to 7-7/8"

long) (767 g)
Raw
Orange juice 1/2 cup (125 g)
Raspberries 1 1/2 cup (185 g)

Raw
Avocados 1/4 fruit, without skin and

seed (34 g)
California, raw
Blueberries 2 cup (296 g)

Raw
Grapes 2 1/2 cup (378 g)

Red or green, raw (european type, such as thompson
seedless)
Lemon juice 2 tbsp (30 g)

Raw
Lime juice 1/4 cup (61 g)
Raw
Mangos 1 fruit without refuse (207

g)
Raw
Melons 1 melon, medium (about 5"

dia) (552 g)
Cantaloupe, raw
Oranges 2 fruit (2-5/8" dia) (262 g)

Raw, all commercial varieties
Pineapple 2 cup, crushed, sliced, or

chunks (492 g)
Canned, water pack, solids and liquids
D A I RY P R O D U C T S
Mozzarella cheese 1 oz (28 g)
Part skim milk
Cheddar cheese 1 oz (28 g)
Cottage cheese 9 1/2 cup, (not packed)

(2.15 kg)
Lowfat, 1% milkfat
Reduced fat milk 1 1/4 cup (305 g)

Fluid, 2% milkfat, with added vitamin a and vitamin d
Egg 13 2/3 large (683 g)

Whole, fresh eggs
Egg white 9 1/4 egg white (separated

from yolk) (370 g)
Raw, fresh eggs
Butter 1 tbsp (14 g)
Unsalted
Whey protein powder 3 2/3 scoop (30g) (110 g)

Gold Standard, Any flavor, 100% whey protein
Nonfat greek yogurt 7 cup (1.68 kg)

Nonfat, plain
B E V E RA G E S
Red wine 1/4 serving 5 fl oz (37 g)
Alcoholic beverage, table, carignane
Water 2 1/3 cup (552 g)
Plain, clean water
P O U LT RY P R O D U C T S
Chicken breast 3 1/2 breast, bone and skin
removed (826 g)
Broilers or fryers, meat only, raw
Turkey, dark meat 1 1/4 cup, chopped or diced
(175 g)
Fryer-roasters, meat only, cooked, roasted
Canned chicken 2/3 cup (137 g)
No broth
BEEF PRODUCTS
Beef tenderloin 4 oz (113 g)
Separable lean only, trimmed to 1/8" fat, select, raw
SEAFOOD
Tuna 52 1/4 oz (1.48 kg)
Fish, light, canned in water, drained solids
Trout 5 2/3 oz (161 g)

Fish, mixed species, raw
SPICES AND HERBS

Dijon mustard 1/2 tbsp (7.5 g)
Grey poupon
Garlic powder 1/2 tbsp (4.85 g)

Spices
Crushed red pepper flakes 1/4 tbsp (0.24 g)
Onion powder 1/4 tbsp (1.73 g)

Spices
Pepper 1/4 tbsp (1.6 g)

Spices, black
Dill 1 tbsp (0.55 g)

Fresh
Salt 1 tbsp (18 g)

Table
Balsamic vinegar 1/4 cup (64 g)
Vinegar 1/4 cup (60 g)

Distilled
SOUPS AND SAUCES

Vegetarian vegetable soup 3 2/3 cup (902 g)
Canned, condensed
Pepper or hot sauce 6 1/4 tsp (29 g)

Ready-to-serve
Chicken broth 1/4 cup (60 g)

Soup, canned, less/reduced sodium
S OY & L E G U M E S
Peanut butter 9 1/2 tbsp (152 g)
Chunk style, without salt
Soy sauce 1/4 tbsp (4 g)

Made from soy and wheat (shoyu)
Hummus 16 1/3 tbsp (245 g)

Commercial
Tofu 24 oz (680 g)
Silken, firm, Mori-nu, soy
Chickpeas 2/3 cup (160 g)
(garbanzo beans, bengal gram), mature seeds, canned
Lentils 1/4 cup (48 g)

Raw
NUT AND SEED PRODUCTS

Almonds 1/4 cup, whole (36 g)
Nuts, raw
Cashew nuts 1/4 cup (34 g)

Nuts, raw
Coconut water (liquid from coconuts) 1 cup (240 g)

Nuts
Sesame butter 1/2 tbsp (7.5 g)
Seeds, tahini, from roasted and toasted kernels (most

common type)
Almond milk 14 cup (3.36 kg)

Plain
B R E A K FA S T C E R E A L S
Oatmeal 1 3/4 cup (140 g)
Cereals, Quaker, dry rolled oats
Corn flakes 1 cup (28 g)

Cereals ready-to-eat, kellogg, cornflakes
BAKED PRODUCTS
Whole-wheat bread 2 slice (56 g)
Commercially prepared
Bread crumbs 1/4 cup (27 g)

Dry, grated, plain
G RA I N S A N D PA S TA
Wheat flour 1/4 cup (31 g)
White, all-purpose, unenriched
Rice protein 13 scoop (390 g)
Nutribiotic, organic
FAT S A N D O I L S
Light mayonnaise 6 1/2 tbsp (98 g)
Salad dressing, light
Coconut oil 1/2 tbsp (6.8 g)
Olive oil 2 2/3 tbsp (36 g)

Salad or cooking
SWEETS
Brown sugar 1/4 cup unpacked (36 g)
Sugar 2/3 cup (133 g)

White, granulated sugar
Maple syrups 1/4 tbsp (5 g)
Cocoa 1 cup (86 g)
Dry powder, unsweetened
U N C AT E G O R I Z E D
Vegan Mayo 1 2/3 tbsp (23 g)
Earth Balance MindfulMayo - Soy based
Sea Salt 1/4 tsp (1 g)

365 Everyday Value
Pure Coconut Milk 1 cup (240 g)

Silk
Coconut Milk Unsweetened 2 cup (8 fl oz) (480 g)

Silk
Chia Seeds 12 tbsp (180 g)
Trader Joe's
Cooking Wine 1/4 Serving (25 g)

Marsala - Wegmans
Sriracha Sauce 5 tsp (20 g)

Trader Joe's
Table Blend Salt Free Seasoning Blend 1 serving (1 g)

Mrs Dash - Walmart

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Your Meal Plan

Balanced Meal Plan #1

Banana oatmeal smoothie Ingredients for 1 shake:

Almond Milk Cocoa Protein Shake Ingredients for 2 shake:

Garlic Green Beans with Tofu Ingredients for 1 serving:

Zucchini Spears Ingredients for 1 serving:

BREAKFAST 194 Cal 44g Carbs (8g Fiber) 2g Fat 6g Protein

Dairy-Free Strawberry Oatmeal Ingredients for 1 bowl:

Almond Milk Cocoa Protein Shake Ingredients for 2 shake:

Vegan Mushroom-Cashew Pate Ingredients for 1 serving:

Peanut Butter & Celery Ingredients for 1 serving:

Banana oatmeal smoothie Ingredients for 1 shake:

Almond Milk Cocoa Protein Shake Ingredients for 2 shake:

Garlic Green Beans with Tofu Ingredients for 1 serving:

Peanut Butter Banana Oatmeal Ingredients for 1 bowl:

Nonfat greek yogurt Ingredients for 1 cup:

Coconut Milk Protein Shake Ingredients for 1 shake:

Red Bell Pepper and Hummus Ingredients for 1 serving:

Chicken Marsala Ingredients for 1 serving:

SNACK 0 Cal 0g Carbs (0g Fiber) 0g Fat 0g Protein

Banana oatmeal smoothie Ingredients for 1 shake:

Almond Milk Cocoa Protein Shake Ingredients for 2 shake:

Savory chickpea salad Ingredients for 1 serving:

Sliced bell pepper Ingredients for 1 pepper:

Raspberry Chia Seed Pudding Ingredients for 1 serving:

LUNCH 208 Cal 55g Carbs (3g Fiber) 0g Fat 2g Protein

Canned Vegetable Soup with Tofu Ingredients for 4 cups:

Celery Ingredients for 2 stalks:

Tropical Skin Cleanser Green Ingredients for 1 serving:

Spicy Chicken Celery Sticks Ingredients for 1 serving:

Mustardy Lentil & Sweet Potatoes Ingredients for 1 serving:

SNACK 172 Cal 8g Carbs (1g Fiber) 2g Fat 28g Protein

Protein Salad Ingredients for 1 serving:

Raspberry Chia Seed Pudding Ingredients for 1 serving:

Almond Milk Cocoa Protein Shake Ingredients for 2 shake:

Canned Vegetable Soup with Tofu Ingredients for 2 cups:

Microwaved sweet potato Ingredients for 1 potato:

Banana Egg Pancakes Ingredients for 4 pancakes:

Strawberries Ingredients for 1 cup:

LUNCH 457 Cal 8g Carbs (0g Fiber) 5g Fat 92g Protein

Cottage Cheese with Spicy Tuna Ingredients for 2 serving:

Easy Garlic Chicken Ingredients for 1 serving:

Yogurt & Banana Ingredients for 1 serving:

Poached Eggs Ingredients for 1 serving:

Nonfat greek yogurt Ingredients for 2 cup:

Scallion Crusted Artic Char Ingredients for 1 serving:

Carrots Ingredients for 2 cup:

Cottage Cheese & Strawberries Ingredients for 1 serving:

Simple Spinach Scramble Ingredients for 2 serving:

Oranges Ingredients for 2 fruit:

LUNCH 201 Cal 28g Carbs (11g Fiber) 7g Fat 8g Protein

Bell Pepper and Hummus Snack Ingredients for 2 serving:

Tuna Patties Ingredients for 1 serving:

Mango Chia Pudding Ingredients for 1 serving:

Nonfat greek yogurt Ingredients for 1 cup:

Whole Wheat Toast Ingredients for 1 serving:

Turkey Salad Ingredients for 1 serving:

Banana Ingredients for 1 banana:

Filet Mignon with Rich Balsamic Ingredients for 1 serving: