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.

Shrimp Scampi

 Home-Made    dinner    2200 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
  • 1 brownie

 




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 6 ounces large shrimp (6-8), 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
  • 1 cups cooked thin pasta (such as linguini, angel hair, or spaghetti)
  • 2 cups mixed greens
  • 1/2 cups halved cherry tomatoes
  • 1/4 cups grated or chopped carrots
  • 2 Tablespoon bottled light salad dressing
  • 1 3″ brownie, no icing (prepared from a mix, such as Ghirardelli’s Double Chocolate)

 



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.

Shrimp Scampi

 Home-Made    dinner    1900 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
  • 2 chocolate chip cookies

 




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 6 ounces large shrimp (6-8), 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
  • 1 cups cooked thin pasta (such as linguini, angel hair, or spaghetti)
  • 2 cups mixed greens
  • 1/2 cups halved cherry tomatoes
  • 2 Tablespoon bottled fat-free salad dressing
  • 2 chocolate chip cookies (such as Chips Ahoy Original, ~ 100-calorie serving with less than 4 grams of fat)

 



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, and salad dressing. Serve immediately.

Shrimp Scampi

 Home-Made    dinner    1700 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

  • 6 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
  • 3/4 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.

Cheeseburger

 Home-Made    dinner    2200 Calories/Day Plan     Print Flexcipe

Enjoy this burger during a weekend cookout with friends or family to keep up with your social life and loved ones during this program!


My Weight Loss Meal:

  • 1 Cheeseburger
  • 1/2 cup baby carrots with ranch dip
  • 2 fat-free pudding cups




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • Cooking spray
  • 1 95% lean ground beef patty (4 oz)
  • Salt and pepper
  • 1 slices reduced-fat cheddar or jack cheese (use pepper jack for extra spice)
  • 1 thick slices onion (1/2″ – wide slice)
  • 1 hamburger bun
  • 2 teaspoons light mayonnaise
  • 1 teaspoons mustard (optional)
  • 2 teaspoons ketchup (or BBQ sauce, optional)
  • Pickle slices (optional)
  • 1 leaf lettuce
  • 1 thick slices tomato (1/2″ – wide slice)
  • 1/2 cups baby carrots
  • 2 Tablespoons light ranch dressing
  • 2 fat-free pudding cups (4 oz, or subsitute 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 it starts to smoke. Meanwhile, season the beef patty generously with salt and pepper.
  2. Place the patty in the hot pan and reduce heat to medium. When browned, about 5 minutes, flip the patty. (If you prefer grilled onions, add the sliced onion to the pan at this point.) Top the patty with the cheese and continue cooking another 2-3 minutes, to desired doneness.
  3. Toast the bun and top as you like with mayonnaise, mustard, pickles, lettuce, tomato, onion, and the cooked patty. Serve immediately.

Cheeseburger

 Home-Made    dinner    1900 Calories/Day Plan     Print Flexcipe

Enjoy this burger during a weekend cookout with friends or family to keep up with your social life and loved ones during this program!


My Weight Loss Meal:

  • 1 Cheeseburger
  • 1/2 cup baby carrots with ranch dip
  • 1 fat-free pudding cup




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • Cooking spray
  • 1 95% lean ground beef patty (4 oz)
  • Salt and pepper
  • 2 tablespoons grated reduced-fat cheddar or jack cheese (use pepper jack for extra spice)
  • 1 thick slices onion (1/2″ – wide slice)
  • 1 large sandwich bun
  • 2 teaspoons light mayonnaise (optional)
  • 1 teaspoons mustard (optional)
  • 2 teaspoons ketchup (or BBQ sauce, optional)
  • Pickle slices (optional)
  • 1 leaf lettuce
  • 1 thick slices tomato (1/2″ – wide slice)
  • 1/2 cups baby carrots
  • 2 Tablespoons fat-free ranch dressing
  • 1 fat-free pudding cups (4 oz, or subsitute fat-free candy, such as 4 pieces Starburst or 2 Tablespoons Skittles)



Directions:

  1. Lightly coat a heavy skillet (such as cast iron) with cooking spray and heat over medium-high heat until it starts to smoke. Meanwhile, season the beef patty generously with salt and pepper.
  2. Place the patty in the hot pan and reduce heat to medium. When browned, about 5 minutes, flip the patty. (If you prefer grilled onions, add the sliced onion to the pan at this point.) Top the patty with the cheese and continue cooking another 2-3 minutes, to desired doneness.
  3. Toast the bun and top as you like with mayonnaise, mustard, pickles, lettuce, tomato, onion, and the cooked patty. Serve immediately.

Cheeseburger

 Home-Made    dinner    1700 Calories/Day Plan     Print Flexcipe

Enjoy this burger during a weekend cookout with friends or family to keep up with your social life and loved ones during this program!


My Weight Loss Meal:

  • 1 Cheeseburger
  • 1/2 cup baby carrots with ranch dip




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • Cooking spray
  • 1 95% lean ground beef patty (4 oz)
  • Salt and pepper
  • 2 tablespoons grated reduced-fat cheddar or jack cheese (use pepper jack for extra spice)
  • 1 thick slices onion (1/2″ – wide slice)
  • 1 large sandwich bun
  • 2 teaspoons fat-free mayonnaise (optional)
  • 1 teaspoons mustard (optional)
  • 2 teaspoons ketchup (or BBQ sauce, optional)
  • Pickle slices (optional)
  • 1 leaf lettuce
  • 1 thick slices tomato (1/2″ – wide slice)
  • 1/2 cups baby carrots
  • 2 Tablespoons fat-free ranch dressing



Directions:

  1. Lightly coat a heavy skillet (such as cast iron) with cooking spray and heat over medium-high heat until it starts to smoke. Meanwhile, season the beef patty generously with salt and pepper.
  2. Place the patty in the hot pan and reduce heat to medium. When browned, about 5 minutes, flip the patty. (If you prefer grilled onions, add the sliced onion to the pan at this point.) Top the patty with the cheese and continue cooking another 2-3 minutes, to desired doneness.
  3. Toast the bun and top as you like with mayonnaise, mustard, pickles, lettuce, tomato, onion, and the cooked patty. Serve immediately.

Cheeseburger

 Home-Made    dinner    1400 Calories/Day Plan     Print Flexcipe

Enjoy this burger during a weekend cookout with friends or family to keep up with your social life and loved ones during this program!


My Weight Loss Meal:

  • 1 Cheeseburger




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • Cooking spray
  • 1 95% lean ground beef patty (4 oz)
  • Salt and pepper
  • 1 tablespoons grated reduced-fat cheddar or jack cheese (use pepper jack for extra spice)
  • 1 thick slices onion (1/2″ – wide slice)
  • 2 slices thin-sliced white bread (such as Pepperidge Farm or Dave’s)
  • 2 teaspoons fat-free mayonnaise (optional)
  • 1 teaspoons mustard (optional)
  • 2 teaspoons ketchup (or BBQ sauce, optional)
  • Pickle slices (optional)
  • 1 leaf lettuce
  • 1 thick slices tomato (1/2″ – wide slice)



Directions:

  1. Lightly coat a heavy skillet (such as cast iron) with cooking spray and heat over medium-high heat until it starts to smoke. Meanwhile, season the beef patty generously with salt and pepper.
  2. Place the patty in the hot pan and reduce heat to medium. When browned, about 5 minutes, flip the patty. (If you prefer grilled onions, add the sliced onion to the pan at this point.) Top the patty with the cheese and continue cooking another 2-3 minutes, to desired doneness.
  3. Toast the bread and top as you like with mayonnaise, mustard, pickles, lettuce, tomato, onion, and the cooked patty. Serve immediately.

Chicken Caesar Salad

 Home-Made    lunch    2200 Calories/Day Plan     Print Flexcipe

This classic lunch is perfect for weight loss because the bulk of the lettuce fills the stomach, and the lean protein from the chicken helps you stay full until your next meal.


My Weight Loss Meal:

  • 1 serving Chicken Caesar Salad
  • 1 whole fruit




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 2 1″-thick slices of bread (French, Italian, or sourdough)
  • Cooking spray (preferably olive oil spray)
  • 1 teaspoons garlic salt
  • 2 1/2 cups roughly chopped romaine lettuce, rinsed and spun dry
  • 1 Tablespoons grated parmesan cheese
  • 2 Tablespoons bottled Caesar salad dressing
  • 4 ounces cooked chicken breast (roasted or grilled), cubed or cut into 1/2″ slices
  • Black pepper, to taste
  • 1 medium whole fruit (such as a medium apple or peach, a 6″ banana, or 2 clementines)



Directions:

  1. Prepare the croutons: Heat the oven to 350°F. Cut the bread into 1-inch cubes and place them on a baking sheet. Spray with cooking spray until thoroughly coated and toss with the garlic salt. Spread the cubes into an even layer and bake until golden and crunchy, 10-15 minutes. Let cool before use. (The croutons can be stored in a ziplock bag for up to 5 days.)
  2. When ready to eat the salad, toss the lettuce and cheese with the dressing in a large bowl. Top with chicken and croutons, season to taste with pepper, and enjoy.

Chicken Caesar Salad

 Home-Made    lunch    1900 Calories/Day Plan     Print Flexcipe

This classic lunch is perfect for weight loss because the bulk of the lettuce fills the stomach, and the lean protein from the chicken helps you stay full until your next meal.


My Weight Loss Meal:

  • 1 serving Chicken Caesar Salad
  • 1 whole fruit




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 2 1″-thick slices of bread (French, Italian, or sourdough)
  • Cooking spray (preferably olive oil spray)
  • 1 teaspoons garlic salt
  • 2 1/2 cups roughly chopped romaine lettuce, rinsed and spun dry
  • 1 Tablespoons grated parmesan cheese
  • 2 Tablespoons bottled light Caesar salad dressing
  • 4 ounces cooked chicken breast (roasted or grilled), cubed or cut into 1/2″ slices
  • Black pepper, to taste
  • 1 small whole fruit (such as a small apple or peach, a 6″ banana, or 1 tangerine)



Directions:

  1. Prepare the croutons: Heat the oven to 350°F. Cut the bread into 1-inch cubes and place them on a baking sheet. Spray with cooking spray until thoroughly coated and toss with the garlic salt. Spread the cubes into an even layer and bake until golden and crunchy, 10-15 minutes. Let cool before use. (The croutons can be stored in a ziplock bag for up to 5 days.)
  2. When ready to eat the salad, toss the lettuce and cheese with the dressing in a large bowl. Top with chicken and croutons, season to taste with pepper, and enjoy.