Mixed Nuts

 Home-Made    Afternoon Snack    1700 Calories/Day Plan     Print Flexcipe

Nuts contain a healthy fat in them that help to protect the heart. Any varieties are great to throw in your bag for a quick snack.


My Weight Loss Meal:

  • Mixed Nuts




Ingredients

To make portion :

scpT - Change Serving Size Preferences

For Mixed nuts, (almonds, cashews, walnuts, pistachios)

  • 2, Tablespoons of Mixed Nut Varieties



Directions:

For Mixed nuts, (almonds, cashews, walnuts, pistachios)

  1. Measure out the quantity each time you have this snack to make sure you eat the correct amount.

Recipe Notes

You enjoy any nut variety such as almonds, pistachio, and walnuts. Some stores have mixed nut varieties based on what you most enjoy.

Grilled Chicken with Rice and Roasted Vegetables

 Home-Made    dinner    2200 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
  • 1/2 cup rice
  • 2 1/2 cups Roasted Vegetables
  • 1/2 cup Ice Cream with Chocolate Sauce




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 6 ounces boneless, skinless chicken breast (or precooked chicken, see note)
  • 3 Tablespoons bottled light Italian vinaigrette salad dressing
  • Cooking spray
  • 1/2 cups cooked rice (brown rice for added fiber)
  • 1 cups raw vegetables, in 2-inch 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 teaspoons vegetable oil
  • 1/2 teaspoons garlic salt
  • 1/2 teaspoons black pepper
  • Lemon wedges (optional)
  • 1/2 cups light ice cream (such as Edy’s/Dreyer’s Slow Churned)
  • 2 Tablespoons chocolate syrup



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 5-7 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 7 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.
For the Ice Cream with Chocolate Sauce:
  1. Scoop the ice cream into a small bowl and top with the chocolate syrup.

Grilled Chicken with Rice and Roasted Vegetables

 Home-Made    dinner    1900 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
  • 1/2 cup rice
  • 2 1/2 cups Roasted Vegetables
  • 1/2 cup ice cream




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 6 ounces boneless, skinless chicken breast (or precooked chicken, see note)
  • 2 Tablespoons bottled fat-free Italian vinaigrette salad dressing
  • Cooking spray
  • 1/2 cups cooked rice (brown rice for added fiber)
  • 1 cups raw vegetables, in 2-inch 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 teaspoons vegetable oil
  • 1/2 teaspoons garlic salt
  • 1/2 teaspoons black pepper
  • Lemon wedges (optional)
  • 1/2 cups light ice cream (such as Edy’s/Dreyer’s Slow Churned)



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 5-7 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 7 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.

Grilled Chicken with Rice and Roasted Vegetables

 Home-Made    dinner    1700 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
  • 1/2 cup rice
  • 3 cups Roasted Vegetables




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 4 ounces boneless, skinless chicken breast (or precooked chicken, see note)
  • 1 Tablespoons bottled light Italian vinaigrette salad dressing
  • Cooking spray
  • 1/2 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)
  • 2 cups baby carrots, halved crosswise (or peeled, chopped carrots)
  • 1 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 6 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.

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.

Pork Chops with Roasted Potatoes

 Home-Made    dinner    2200 Calories/Day Plan     Print Flexcipe

This is a convenient meal that comes together on a busy weeknight without very much hassle!


My Weight Loss Meal:

  • 1 serving Pork Chop and Roasted Potatoes
  • 1 1/2 cups Green Beans
  • 1 cup ice cream




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 1 Tablespoons mustard
  • 1/2 teaspoons honey or brown sugar
  • 1/4 teaspoons smoked paprika (optional)
  • 1/4 teaspoons garlic salt
  • 1/2 Tablespoons vegetable oil
  • 6 ounce pork chop (1″ thick, preferably bone-in)
  • 2 small potatoes (2″x3″), scrubbed and cut into quarters
  • Salt and pepper
  • 1 1/2 cups green beans, trimmed and halved (fresh or frozen, not canned)
  • 1 Tablespoons bottled light salad dressing (such as Italian or vinaigrette)
  • 1 cup light ice cream (such as Edy’s/Dreyer’s Slow-Churned)



Directions:

For the Pork Chop and Potatoes:
  1. Heat the oven to 450°F. Line a large baking sheet with foil.
  2. In a small bowl, stir together the mustard, honey, paprika, garlic salt, and 1 teaspoon of oil per pork chop. Rub the mixture over the chop and set aside.
  3. Toss the potatoes with the remaining oil and season with salt and pepper. Spread them evenly on the baking sheet and roast until barely tender, about 10 minutes.
  4. Add the pork chop to the pan and continue to roast until no longer pink in the center, about 10-12 minutes. Serve immediately with green beans.
For the Green Beans:
  1. If using fresh green beans, bring a large pot of salted water to a boil. Cook the green beans briefly in the boiling water (about 3 minutes), until just tender. Strain in a colander.
  2. To cook fresh green beans in the microwave, place them in a microwave-safe dish with about 1 tablespoon of water per cup of green beans. Cover and cook on high 1-2 minutes.
  3. If using frozen green beans, cook according to package instructions.
  4. When green beans are cooked, toss hot with salad dressing and serve immediately.

Pork Chops with Roasted Potatoes

 Home-Made    dinner    1900 Calories/Day Plan     Print Flexcipe

This is a convenient meal that comes together on a busy weeknight without very much hassle!


My Weight Loss Meal:

  • 1 serving Pork Chop and Roasted Potatoes
  • 1 cup Green Beans
  • 1/2 cup ice cream




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • Cooking spray
  • 1 Tablespoons mustard
  • 1/2 teaspoons honey or brown sugar
  • 1/4 teaspoons smoked paprika (optional)
  • 1/4 teaspoons garlic salt
  • 1 teaspoons vegetable oil
  • 6 ounce pork chop (1″ thick, preferably bone-in)
  • 2 small potatoes (2″x3″), scrubbed and cut into quarters
  • Salt and pepper
  • 1 cups green beans, trimmed and halved Fresh or frozen (not canned)
  • 1 Tablespoons bottled fat-free salad dressing (such as Italian or vinaigrette)
  • 1/2 cup light ice cream (such as Edy’s/Dreyer’s Slow-Churned)



Directions:

For the Pork Chop and Potatoes:
  1. Heat the oven to 450°F. Line a large baking sheet with foil and coat with cooking spray.
  2. In a small bowl, stir together the mustard, honey, paprika, garlic salt, and 1 teaspoon of oil per pork chop. Rub the mixture over the chop and set aside.
  3. Spread the potatoes evenly on the baking sheet, spray them lightly with cooking spray and season with salt and pepper. Roast the potatoes until just barely tender, about 10 minutes.
  4. Add the pork chop to the pan and continue to roast until no longer pink in the center, about 10 minutes. Serve immediately with green beans.
For the Green Beans:
  1. If using fresh green beans, bring a large pot of salted water to a boil. Cook the green beans briefly in the boiling water (about 3 minutes), until just tender. Strain in a colander.
  2. To cook fresh green beans in the microwave, place them in a microwave-safe dish with about 1 tablespoon of water per cup of green beans. Cover and cook on high 1-2 minutes.
  3. If using frozen green beans, cook according to package instructions.
  4. When green beans are cooked, toss hot with salad dressing and serve immediately.

Pork Chops with Roasted Potatoes

 Home-Made    dinner    1700 Calories/Day Plan     Print Flexcipe

This is a convenient meal that comes together on a busy weeknight without very much hassle!


My Weight Loss Meal:

  • 1 serving Pork Chop and Roasted Potatoes
  • 2 cups Green Beans




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • Cooking spray
  • 1 Tablespoons mustard
  • 1/2 teaspoons honey or brown sugar
  • 1/4 teaspoons smoked paprika (optional)
  • 1/4 teaspoons garlic salt
  • 1 teaspoons vegetable oil
  • 4 ounce pork chop (1″ thick, preferably bone-in)
  • 2 small potatoes (2″x3″), scrubbed and cut into quarters
  • Salt and pepper
  • 2 cups green beans, trimmed and halved (fresh or frozen, not canned)
  • 2 Tablespoons bottled fat-free salad dressing (such as Italian or vinaigrette)



Directions:

For the Pork Chop and Potatoes:
  1. Heat the oven to 450°F. Line a large baking sheet with foil and coat with cooking spray.
  2. In a small bowl, stir together the mustard, honey, paprika, garlic salt, and 1 teaspoon of oil per pork chop. Rub the mixture over the chop and set aside.
  3. Spread the potatoes evenly on the baking sheet, spray them lightly with cooking spray and season with salt and pepper. Roast the potatoes until just barely tender, about 10 minutes.
  4. Add the pork chop to the pan and continue to roast until no longer pink in the center, about 8-10 minutes. Serve immediately with green beans.
For the Green Beans:
  1. If using fresh green beans, bring a large pot of salted water to a boil. Cook the green beans briefly in the boiling water (about 3 minutes), until just tender. Strain in a colander.
  2. To cook fresh green beans in the microwave, place them in a microwave-safe dish with about 1 tablespoon of water per cup of green beans. Cover and cook on high 1-2 minutes.
  3. If using frozen green beans, cook according to package instructions.
  4. When green beans are cooked, toss hot with salad dressing and serve immediately.

Pork Chops with Roasted Potatoes

 Home-Made    dinner    1400 Calories/Day Plan     Print Flexcipe

This is a convenient meal that comes together on a busy weeknight without very much hassle!


My Weight Loss Meal:

  • 1 serving Pork Chop and Roasted Potatoes
  • 1 1/2 cups Green Beans




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • Cooking spray
  • 1 Tablespoons mustard
  • 1/2 teaspoons honey or brown sugar
  • 1/4 teaspoons smoked paprika (optional)
  • 1/4 teaspoons garlic salt
  • 1 teaspoons vegetable oil
  • 4 ounce pork chop (1″ thick, preferably bone-in)
  • 1 medium potato (2″x4″), scrubbed and cut into quarters
  • Salt and pepper
  • 1 1/2 cups green beans, trimmed and halved (fresh or frozen, not canned)
  • 1 Tablespoons bottled fat-free salad dressing (such as Italian or vinaigrette)



Directions:

For the Pork Chop and Potatoes:
  1. Heat the oven to 450°F. Line a large baking sheet with foil and coat with cooking spray.
  2. In a small bowl, stir together the mustard, honey, paprika, garlic salt, and 1 teaspoon of oil per pork chop. Rub the mixture over the chop and set aside.
  3. Spread the potatoes evenly on the baking sheet, spray the potatoes lightly with cooking spray and season with salt and pepper. Roast the potatoes until just barely tender, about 10 minutes.
  4. Add the pork chop to the pan and roast until no longer pink in the center, about 8-10 minutes. Serve immediately with green beans.
For the Green Beans:
  1. If using fresh green beans, bring a large pot of salted water to a boil. Cook the green beans briefly in the boiling water (about 3 minutes), until just tender. Strain in a colander.
  2. To cook fresh green beans in the microwave, place them in a microwave-safe dish with about 1 tablespoon of water per cup of green beans. Cover and cook on high 1-2 minutes.
  3. If using frozen green beans, cook according to package instructions.
  4. When green beans are cooked, toss hot with salad dressing and serve immediately.

Spaghetti with Bolognese Sauce

 Home-Made    dinner    2200 Calories/Day Plan     Print Flexcipe

This is a timeless classic that can be enjoyed with the whole family or a friend, so that you can have quality time with those you love while following your program and making progress towards your goals!


My Weight Loss Meal:

  • 1 serving Spaghetti with Bolognese Sauce
  • 1 Mixed Green Salad
  • 1 ice cream sandwich

 




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 1 slices bacon, diced (preferably uncured)
  • 1/4 cups diced carrots
  • 1/4 cups diced onion
  • 1/4 cups diced celery
  • Black pepper
  • 2 teaspoons tomato paste
  • 4 ounces 93% lean ground beef
  • 3/4 cups beef broth
  • 1/4 cups pureed or crushed tomatoes, canned (or tomato sauce)
  • 1 cups cooked spaghetti (or any pasta)
  • 1 Tablespoons grated Parmesan cheese
  • 2 cups mixed salad greens
  • 2 Tablespoons bottled fat-free salad dressing
  • 1 servings ice cream sandwich (about 200 calories per serving, such as Blue Bunny or Klondike Sandwich)



Directions:

For the Spaghetti with Bolognese Sauce:
  1. Place the bacon, carrots, celery, and onions in a large saucepan or soup pot over medium-low heat. Season generously with pepper. Cook, stirring frequently, until the bacon starts to crisp and the vegetables are tender, 10-12 minutes.
  2. Stir in tomato paste and cook for 1 minute. Increase heat to medium and add ground beef. Brown the beef, breaking it up into small pieces as it cooks, about 5 minutes.
  3. Add the broth and tomatoes to the pot and simmer, partially covered, for 10 minutes. Adjust the heat to keep it at a gentle simmer.
  4. When ready to eat, serve the sauce on spaghetti topped with Parmesan cheese.
For the Mixed Green Salad:
  1. Toss the mixed greens with salad dressing. Serve immediately.