Burger King Croissan’Wich Ham, Egg & Cheese

 Restaurant    breakfast    1400 Calories/Day Plan     Print Flexcipe


My Weight Loss Meal:

  • Croissan’Wich Ham, Egg & Cheese




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  •  1 Croissan’Wich Ham, Egg & Cheese



Directions:

  1. You can enjoy your meal with hot coffee or tea with 1 creamer and 1 Splenda.

Greek Yogurt Veggie Dipper

 Home-Made    Afternoon Snack    1400 Calories/Day Plan     Print Flexcipe

Dairy protein like the protein that is found in greek yogurt is one of the highest quality natural proteins available, and helps support your muscle and strength during weight loss.


My Weight Loss Meal:

  • 1/4 cup Greek Yogurt Dip
  • 1 3/4 cups vegetables




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 1/4 cups low-fat plain Greek yogurt
  • 1 teaspoons ranch dip mix (such as Hidden Valley Ranch Dip packet)
  • 1 Tablespoons minced fresh herbs (such as parsley, chives, or dill, optional)
  • 3/4 cup baby carrots
  • 1 cups sliced bell peppers (or any raw or steamed vegetables)



Directions:

  1. Stir the yogurt, dip mix, and herbs (if using) together in a bowl until well combined. Enjoy with vegetables.

Egg Salad Sandwich

 Home-Made    Afternoon Snack    1400 Calories/Day Plan     Print Flexcipe

Eggs are the highest quality protein that nature makes. They are rich in a specific protein called leucine that makes you feel full and helps you eat less, and studies show they may aid in weight loss.


My Weight Loss Meal:

  • 1/2 Egg Salad Sandwich




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 1 egg white
  • 2 teaspoons pickle relish (or diced pickle)
  • 2 teaspoons diced celery
  • Salt and pepper to taste
  • 1 slices thin-sliced bread (such as Pepperidge Farm or Dave’s)



Directions:

  1. Place the egg in a saucepan covered with 1″ of water. Heat on high until boiling, cover, and remove the pan from the heat. Let sit until cool enough to handle, about 10 minutes (the egg will keep cooking as it cools). Peel the egg under cold running water.
  2. For each serving, cut one egg in half and remove and discard the yolk. Coarsely chop the egg white and place in a bowl.
  3. Add the pickle relish and celery and mash with a fork to combine. Season the egg salad to taste with salt and pepper.
  4. When ready to eat the sandwich, lightly toast the bread and either spread the egg salad on the slice to enjoy as an open-faced sandwich, or cut the bread in half to make a half-sandwich.

Greek Yogurt Parfait

 Home-Made    Afternoon Snack    1400 Calories/Day Plan     Print Flexcipe


My Weight Loss Meal:

  • 1 Greek Yogurt Parfait




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 1/4 cups nonfat vanilla Greek yogurt
  • 1/4 cups assorted berries (fresh or frozen and thawed)
  • 2 Tablespoons granola cereal



Directions:

  1. Layer the parfait in a glass jar, bowl, or leak-proof storage container (1/2-cup capacity per serving).
  2. Start by placing half the yogurt (2 tablespoons) in the container, and top with half the berries. Top the berries with the granola.
  3. Repeat with another layer of yogurt, berries, and granola.

Peanut Butter Protein Balls

 Home-Made    Afternoon Snack    1400 Calories/Day Plan     Print Flexcipe

Satisfying cravings and eating foods you enjoy is an important part of any weight loss diet. If you are someone that craves a sweet and rich treat occasionally, this is a great option.


My Weight Loss Meal:

  • 1 Peanut Butter Protein Ball




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 1 Tablespoon quick oats (not instant or steel cut)
  • 1/2 Tablespoon peanut butter (preferably natural)
  • 1/2 teaspoon sugar
  • 1 teaspoon peanut butter powder (or sugar-free protein powder, such as vanilla or chocolate)
  • 1 teaspoon mini chocolate chips (or subsitute raisins or shredded sweetened coconut)
  • 1 teaspoon nonfat milk



Directions:

  1. In a small bowl, stir together the oats, peanut butter, sugar, peanut butter powder (or protein powder), and chocolate chips. As you stir, add milk 1 teaspoon at a time just until it forms a smooth, stiff dough.
  2. Scoop out about 1 heaping Tablespoon of dough and roll into a smooth ball.
  3. Place the ball on a plate or baking sheet, cover tightly with plastic wrap or foil, and refrigerate until firm (about 30 minutes).

Breakfast Burrito

 Home-Made    breakfast    1400 Calories/Day Plan     Print Flexcipe

Eggs are the highest quality protein nature has to offer, and they make you feel very full. Studies have shown that they help with weight loss!


My Weight Loss Meal:

  • Breakfast Burrito




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 1, Each, Egg
  • 3, Each, Egg Whites
  • 1, Cup, Shredded, Hashbrowns
  • 2, tablespoons, cheese, cheddar, shredded, reduced-fat
  • 1, tablespoon, bacon bits
  • 2, Tablespoons, Salsa
  • 1, Each, 8″ Tortilla
  • 1/4 teaspoon, garlic powder
  • 0, as needed, salt
  • 2, Sprays, Vegetable Oil



Directions:

  1. In a small saute pan under medium heat, spray the pan with 3 sprays until lightly coated. Add the frozen hash brown potatoes in an even layer and press down lightly with a spatula. Cook them for about 5-7 minutes without stirring. Then, flip them over for an additional 6 minutes or longer until lightly browned and crispy.
  2. In the meantime, get a mixing bowl and whisk together the remaining ingredients until well combined.
  3. Once the hash browns are cooked through and crispy you can add the egg mixture to the pan and scramble for 2-3 minutes until egg is no longer watery and holds its form.
  4. Grab a dish and lay your tortilla on it.
  5. When the eggs are done you can evenly spread the scrambled egg mixture on your tortilla and fold it up to enjoy!

Fish Tacos

 Home-Made    dinner    1400 Calories/Day Plan     Print Flexcipe

Taco Tuesday doesn't have to stop because you are in a weight loss program! Enjoy these fish tacos with friends or family, because it is important to have fun and maintain your relationships and food traditions while losing weight.


My Weight Loss Meal:

  • 4 Fish Tacos




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 1 frozen grilled white fish fillets (~3 ounces total, such as Gorton’s Grilled Cod, Haddock, or Tilapia)
  • 2 Tablespoons orange juice
  • 1 teaspoons vegetable oil
  • 1/4 teaspoons cumin
  • Salt and pepper
  • 3/4 cups cole slaw mix
  • 1 Tablespoons chopped cilantro (optional)
  • 4 corn tortillas (extra-thin or street taco size, such as Mission brand)
  • 2 Tablespoons fat-free sour cream
  • Hot sauce to taste (or lime wedge)



Directions:

  1. Bake the fish fillets according to package instructions. Break into 4 equal pieces.
  2. While the fish is cooking, make the citrus slaw. In a large bowl, whisk together the orange juice, oil, and cumin. Season the dressing well with salt and pepper. Add the cole slaw mix and cilantro, if using, to the dressing and toss. Set aside.
  3. About 10 minutes before the fish is done, wrap the tortillas in foil and place them in the oven to warm.
  4. In each tortilla, place a piece of fish, 3 tablespoons of slaw, sour cream, and hot sauce or lime to taste. Serve immediately.

Pizza Margherita

 Home-Made    dinner    1400 Calories/Day Plan     Print Flexcipe

Pizza gets a bad reputation, but this is a version of pizza that fits right into a weight loss program. It is light on the cheese, and doesn't need the fatty meats that many pizzas have to be delicious.


My Weight Loss Meal:

  • 1 slice Pizza Margherita
  • 1 Side Salad




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 1/2 cups crushed or diced canned tomatoes
  • 1 garlic clove, pressed (or 1/2 teaspoon garlic salt)
  • Pinch of salt (omit if using garlic salt)
  • 1 Tablespoons torn or sliced fresh basil (or 1/2 teaspoon dried basil or prepared pesto)
  • 1 prepared thin-crust pizza shell (12″, such as Boboli or Mama Mary’s)
  • 1/4 cups shredded part-skim mozzarella cheese
  • 1 teaspoons grated Parmesan cheese
  • 2 cups baby spinach
  • 1/4 cups canned kidney beans, rinsed and drained (or any bean)
  • 1/4 cups sliced red onion (optional)
  • 2 Tablespoons bottled fat-free salad dressing (such as Italian or vinaigrette)



Directions:

For the Pizza Margherita:

  1. Heat oven to 450°F.
  2. While the oven heats, place the tomatoes in a fine-mesh strainer and allow to drain for about 10 minutes.
  3. In a small bowl, stir the drained tomatoes with the garlic, salt (omit if using garlic salt), and basil.
  4. Top the pizza crust with the tomato sauce and mozzarella cheese. Place the pizza on a cookie sheet (if you prefer a crisper crust, place the pizza directly on the oven rack instead) and bake until brown and bubbly, 6 to 8 minutes. Top with the parmesan cheese.
For the Side Salad:
  1. Toss the spinach, beans, and onion (if using) with the salad dressing. Serve immediately.

Grilled Chicken with Rice and Roasted Vegetables

 Home-Made    dinner    1400 Calories/Day Plan     Print Flexcipe

Chicken is a terrific source of lean protein that helps keep you feeling full and helps you keep your muscle mass and strength during weight loss.


My Weight Loss Meal:

  • 1 Grilled Chicken Breast
  • 1/3 cup rice
  • 2 1/2 cups Roasted Vegetables




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 4 ounces boneless, skinless chicken breast (or precooked chicken, see note)
  • 2 Tablespoons bottled fat-free Italian vinaigrette salad dressing
  • Cooking spray
  • 1/3 cups cooked rice (brown rice for added fiber)
  • 1 cups raw vegetables, in 2″ pieces (fresh or frozen and unthawed, such as broccoli or cauliflower florets, halved brussels sprouts, zucchini, or thick asparagus)
  • 1 1/2 cups baby carrots, halved crosswise (or peeled, chopped carrots)
  • 1/2 teaspoons vegetable oil
  • 1/2 teaspoons garlic salt
  • 1/2 teaspoons black pepper
  • Lemon wedges (optional)



Directions:

For the Grilled Chicken Breast:
  1. Coat the chicken breast with the salad dressing and set aside. (If possible, let marinate in the fridge, covered, 1-8 hours.)
  2. If using a grill, spray the grate with cooking spray and heat to high. Grill the chicken breast about 4 minutes per side (depending on thickness), until no longer pink in the center.
  3. If you don’t have a grill, broil the chicken: Position one oven rack 5″-6″ from the broiler unit and another rack in the lowest position in the oven. Turn broiler to high. Line a baking sheet or broiler pan with aluminum foil. Broil the chicken on the pan until it starts to brown, about 5 minutes per side. If it browns but is still pink in the middle, move the pan to the lowest rack in the oven and continue to cook until done.
  4. Let the cooked chicken sit 3-5 minutes before slicing and serving with rice and vegetables.

For the Roasted Vegetables:

  1. Heat the oven to 425°F. Toss the vegetables in a large bowl with the oil, garlic salt, and pepper.
  2. Line a baking sheet with aluminum foil and lightly coat with cooking spray. Spread the vegetables into an even layer (not crowded) and roast until tender and starting to brown, about 20 minutes.
  3. If using, squeeze the lemon over vegetables before serving.

Shrimp Scampi

 Home-Made    dinner    1400 Calories/Day Plan     Print Flexcipe

Shrimp is a terrific addition to any weight loss program because it is one of the leanest sources of good quality protein. Quality protein is important to help you retain your muscle mass and strength during weight loss.


My Weight Loss Meal:

  • 1 serving Shrimp Scampi
  • 1 Side Salad




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 5 large shrimp, peeled, deveined, tails removed and reserved (fresh or frozen and thawed)
  • 1 1/2 Tablespoons lemon juice (freshly squeezed)
  • 1/2 teaspoons sugar
  • 2 teaspoons butter
  • Chili flakes (optional)
  • 1 garlic cloves, pressed or minced
  • 1/2 Tablespoons chopped fresh parsley or basil
  • Salt and pepper
  • 3/4 cups cooked thin pasta (such as linguini, angel hair, or spaghetti)
  • 2 cups mixed greens
  • 1 1/2 cups halved cherry tomatoes
  • 1/2 cups grated carrots
  • 2 Tablespoon bottled fat-free salad dressing



Directions:

For the Shrimp Scampi:
  1. Place the reserved shrimp tails in a nonstick skillet with 1/4 cup water. Bring to a simmer over medium heat, then strain the liquid into a small bowl. Stir in the lemon juice and sugar, and set aside.
  2. Return the skillet to medium heat, and melt the butter until it foams. Add a pinch of chili flakes (if using), the garlic, and the shrimp. Cook the shrimp, stirring frequently, for 2 minutes. Add the lemon juice mixture and simmer until shrimp are opaque, about 5 minutes.
  3. Remove the skillet from the heat and stir in the parsley (or basil). Season to taste with salt and pepper. Serve immediately, tossed with cooked pasta.
For the Side Salad:
  1. Toss together the greens, tomatoes, carrots, and salad dressing. Serve immediately.