Fish Tacos

 Home-Made    dinner    2200 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
  • 2 fat-free pudding cups




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 2 frozen grilled white fish fillets (~6 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
  • 1 cups cole slaw mix
  • 1 Tablespoons chopped cilantro (optional)
  • 4 corn tortillas (6″)
  • 2 Tablespoons light sour cream
  • Hot sauce to taste (or lime wedge)
  • 2 fat-free pudding cups (4 ounces, or subsitite fat-free candy, such as 8 pieces Starburst or 1/4 cup Skittles)



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, 1/4 cup of slaw, sour cream, and hot sauce or lime to taste. Serve immediately.

 

Fish Tacos

 Home-Made    dinner    1900 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
  • 1 fat-free pudding cup




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 2 frozen grilled white fish fillets (~6 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 extra-thin corn tortillas (or street taco size, such as Mission brand)
  • 2 Tablespoons light sour cream
  • Hot sauce to taste (or lime wedge)
  • 1 fat-free pudding cups (4 ounces, or subsitite fat-free candy, such as 4 pieces Starburst or 2 tablespoons Skittles)



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.

 

Fish Tacos

 Home-Made    dinner    1700 Calories/Day Plan     Print Flexcipe


My Weight Loss Meal:

  • 4 Fish Tacos




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 2 frozen grilled white fish fillets (~6 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
  • 1 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, 1/4 cup of slaw, sour cream, and hot sauce or lime to taste. Serve immediately.

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.

Steak Fajitas

 Home-Made    dinner    1900 Calories/Day Plan     Print Flexcipe

This favorite dish is rich in iron, which is a micronutrient that supports exercise and your muscle strength!


My Weight Loss Meal:

  • 2 Steak Fajitas
  • 1 fat-free pudding cup




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • Cooking spray
  • 3 ounces top sirloin steak
  • Salt and pepper
  • 2 cups sliced bell pepper (1/2″ – wide slices)
  • 1/2 cups sliced red onion (1/2″ – wide slices)
  • 1 teaspoons vegetable oil
  • 1 Tablespoons chili powder (or taco seasoning)
  • 2 small flour tortillas (6″)
  • 2 Tablespoons light sour cream (or 1 Tablespoon guacamole)
  • Hot sauce to taste (or lime wedge)
  • 1 fat-free pudding cups (4 oz, or substitute fat-free candy, such as 8 pieces Starburst or 1/4 cup Skittles)



Directions:

  1. Lightly coat a heavy skillet (such as cast iron) with cooking spray and heat over medium-high heat until smoking. Meanwhile, season the steak generously with salt and pepper.
  2. Lay the steak in the hot pan and cook undisturbed until well browned, about 5 minutes. Flip the steak, reduce the heat to mediium, and cook until brown on both sides and to your desired doneness, at least 3 more minutes. Remove from heat and place the steak in a dish (to catch any juices).
  3. While the steak cooks, toss the bell peppers and onions in a bowl with the oil and chili powder.
  4. Return the skillet to medium-high heat, and when smoking, add the bell pepper and onion mixture. Cook, tossing frequently, until crisp-tender, about 5 minutes. Remove from heat.
  5. Slice the steak thinly (about 1/4″), reserving any juices that have collected. Toss the slices steak and juices with the vegetables in the skillet.
  6. Divide the fajita mixture between the tortillas and serve immediately, topped with sour cream and seasoned to taste with hot sauce or lime wedges.

Steak Fajitas

 Home-Made    dinner    1700 Calories/Day Plan     Print Flexcipe

This favorite dish is rich in iron, which is a micronutrient that supports exercise and your muscle strength!


My Weight Loss Meal:

  • 2 Steak Fajitas




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • Cooking spray
  • 3 ounces top sirloin steak
  • Salt and pepper
  • 2 cups sliced bell pepper (1/2″ – wide slices)
  • 1/2 cups sliced red onion (1/2″ – wide slices)
  • 1 teaspoons vegetable oil
  • 1 Tablespoons chili powder (or taco seasoning)
  • 2 small flour tortillas (6″)
  • 2 Tablespoons fat-free sour cream
  • Hot sauce to taste (or lime wedge)



Directions:

  1. Lightly coat a heavy skillet (such as cast iron) with cooking spray and heat over medium-high heat until smoking. Meanwhile, season the steak generously with salt and pepper.
  2. Lay the steak in the hot pan and cook undisturbed until well browned, about 5 minutes. Flip the steak, reduce the heat to mediium, and cook until brown on both sides and to your desired doneness, at least 3 more minutes. Remove from heat and place the steak in a dish (to catch any juices).
  3. While the steak cooks, toss the bell peppers and onions in a bowl with the oil and chili powder.
  4. Return the skillet to medium-high heat, and when smoking, add the bell pepper and onion mixture. Cook, tossing frequently, until crisp-tender, about 5 minutes. Remove from heat.
  5. Slice the steak thinly (about 1/4″), reserving any juices that have collected. Toss the slices steak and juices with the vegetables in the skillet.
  6. Divide the fajita mixture between the tortillas and serve immediately, topped with sour cream and seasoned to taste with hot sauce or lime wedges.

Steak Fajitas

 Home-Made    dinner    1400 Calories/Day Plan     Print Flexcipe

This favorite dish is rich in iron, which is a micronutrient that supports exercise and your muscle strength!


My Weight Loss Meal:

  • 2 Steak Fajitas




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • Cooking spray
  • 3 ounces top sirloin steak
  • Salt and pepper
  • 2 cups sliced bell pepper (1/2″ – wide slices)
  • 1/2 cups sliced red onion (1/2″ – wide slices)
  • 1 teaspoons vegetable oil
  • 1 Tablespoons chili powder (or taco seasoning)
  • 2 corn tortillas (6″)
  • 2 Tablespoons fat-free sour cream
  • Hot sauce to taste (or lime wedge)



Directions:

  1. Lightly coat a heavy skillet (such as cast iron) with cooking spray and heat over medium-high heat until smoking. Meanwhile, season the steak generously with salt and pepper.
  2. Lay the steak in the hot pan and cook undisturbed until well browned, about 5 minutes. Flip the steak, reduce the heat to mediium, and cook until brown on both sides and to your desired doneness, at least 3 more minutes. Remove from heat and place the steak in a dish (to catch any juices).
  3. While the steak cooks, toss the bell peppers and onions in a bowl with the oil and chili powder.
  4. Return the skillet to medium-high heat, and when smoking, add the bell pepper and onion mixture. Cook, tossing frequently, until crisp-tender, about 5 minutes. Remove from heat.
  5. Slice the steak thinly (about 1/4″), reserving any juices that have collected. Toss the slices steak and juices with the vegetables in the skillet.
  6. Divide the fajita mixture between the tortillas and serve immediately, topped with sour cream and seasoned to taste with hot sauce or lime wedges.

Steak Fajitas

 Home-Made    dinner    2200 Calories/Day Plan     Print Flexcipe

This favorite dish is rich in iron, which is a micronutrient that supports exercise and your muscle strength!


My Weight Loss Meal:

  • 2 Steak Fajitas
  • 2 fat-free pudding cups




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • Cooking spray
  • 3 ounces top sirloin steak
  • Salt and pepper
  • 1 1/2 cups sliced bell pepper (1/2″ – wide slices)
  • 1/2 cups sliced red onion (1/2″ – wide slices)
  • 2 teaspoons vegetable oil
  • 2 teaspoons chili powder (or taco seasoning)
  • 2 small flour tortillas (6″)
  • 2 Tablespoons sour cream (or guacamole)
  • Hot sauce to taste (or lime wedge)
  • 2 fat-free pudding cups (4 oz, or substitute fat-free candy, such as 8 pieces Starburst or 1/4 cup Skittles)



Directions:

  1. Lightly coat a heavy skillet (such as cast iron) with cooking spray and heat over medium-high heat until smoking. Meanwhile, season the steak generously with salt and pepper.
  2. Lay the steak in the hot pan and cook undisturbed until well browned, about 5 minutes. Flip the steak, reduce the heat to mediium, and cook until brown on both sides and to your desired doneness, at least 3 more minutes. Remove from heat and place the steak in a dish (to catch any juices).
  3. While the steak cooks, toss the bell peppers and onions in a bowl with the oil and chili powder.
  4. Return the skillet to medium-high heat, and when smoking, add the bell pepper and onion mixture. Cook, tossing frequently, until crisp-tender, about 5 minutes. Remove from heat.
  5. Slice the steak thinly (about 1/4″), reserving any juices that have collected. Toss the slices steak and juices with the vegetables in the skillet.
  6. Divide the fajita mixture between the tortillas and serve immediately, topped with sour cream and seasoned to taste with hot sauce or lime wedges.

Bean Burrito Bowl

 Home-Made    lunch    2200 Calories/Day Plan     Print Flexcipe

Beans are a great occasional alternative to meat for a weight loss diet because they are packed with fiber, which helps you feel full for longer.


My Weight Loss Meal:

  • 1 Bean Burrito Bowl




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 1/2 cup canned black or pinto beans, rinsed and drained
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoos chili powder
  • 1/4 teaspoon garlic powder
  • 1 cup cooked rice
  • 1 cup shredded romaine lettuce
  • 1/2 cup shredded reduced-fat cheese
  • 1/4 cup fresh salsa (pico de gallo)
  • 1/2 cup frozen corn, thawed (preferably fire-roasted)
  • 1/4 avocado, sliced (or 2 Tablespoons guacamole per serving)
  • 1/3 cup nonfat plain Greek yogurt
  • Hot sauce or lime wedge (optional)



Directions:

  1. Warm the beans and spices in a saucepan over low heat, or microwave (covered) 1-2 minutes.
  2. Place the rice in a large bowl and top with the beans, lettuce, cheese, salsa, corn, avocado, and yogurt. Season to taste with hot sauce or squeeze of lime.

Recipe Notes

There are several shortcuts that make this bowl come together in minutes. Time-savers include preseasoned canned beans (microwave 2-3 minutes to warm them), precut lettuce, and preshredded cheese. For best results, use fresh salsa (pico de gallo) from the refrigerator section of the market, but you may substiute jarred chunky salsa. If you opt not to add avocado, you may subsitute 2 Tablespoons sour cream for the yogurt or use regular cheese instead of the reduced-fat variety. The bowl may be partially assembled in advance and stored up to 2 days in the refrigerator, with the warmed beans, avocado, and fresh salsa added right before eating.

Bean Burrito Bowl

 Home-Made    lunch    1900 Calories/Day Plan     Print Flexcipe

Beans are a great occasional alternative to meat for a weight loss diet because they are packed with fiber, which helps you feel full for longer.


My Weight Loss Meal:

  • 1 Bean Burrito Bowl




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 1/2 cup canned black or pinto beans, rinsed and drained
  • 1/4 teaspoons ground cumin
  • 1/4 teaspoons chili powder
  • 1/4 teaspoons garlic powder
  • 3/4 cups cooked rice
  • 1 cups shredded romaine lettuce
  • 1/4 cups shredded reduced-fat cheese
  • 1/4 cups fresh salsa (pico de gallo)
  • 1/2 cup frozen corn, thawed (preferably fire-roasted)
  • 1/4 avocado, sliced (or 2 Tablespoons guacamole per serving)
  • 1/3 cup nonfat plain Greek yogurt
  • Hot sauce or lime wedge (optional)



Directions:

  1. Warm the beans and spices in a saucepan over low heat, or microwave (covered) 1-2 minutes.
  2. Place the rice in a large bowl and top with the beans, lettuce, cheese, salsa, corn, avocado, and yogurt. Season to taste with hot sauce or squeeze of lime.