Saturday, November 20, 2010

Meal Plan #1

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Ingredients List


16 eggs
1 tbsp Parmesan Cheese
1 cup fat-free Ricotta Cheese
160 grams fresh mozzarella cheese
3 tbsp fat-free milk
5 oz. fat-feta cheese
1 ¾ cup fat-free Greek yogurt


¼ tsp Garlic Powder
¼ tsp Creole Seasoning
1 tsItalian Seasoning
10 Basil leaves
5 tsp olive oil
2 tbsp minced garlic
1 tsp dried oregano
½ tsp black pepper
Red pepper flakes
Salt & Pepper


18 slices tomato (3 slicers) and 150g tomato chopped
15 oz. peeled baking potato, raw
100g bell pepper chopped
1 bag romaine lettuce
24 cherry tomatoes
6 tbsp red onion


4 English muffins
4 slices whole grain bread
4 4-inch baguettes (I used Trader Joe’s)
6 Mission Carb Balance tortillas
10 6” pitas (I used Trader Joe’s)


3 Morningstar farms sausage patty
20 slices turkey bacon cut into 1” strips
3 ½ pounds boneless, skinless chicken breasts
1 pound ground beef (96/4)

Dry Food

6 cups white rice
1 packet dry ranch dressing
1 packet taco seasoning


1 light coconut milk
sun-dried tomatoes
1 can tomato sauce (14.5 oz)
1 can rotel
1 14.5-oz can diced tomatoes
1 can corn
1 can black eyed peas
1 can light kidney beans
1 can dark kidney beans


½ cup Trader Joe’s curry simmer sauce
3 tbsp prepared pesto
4 tbsp fat-free mayonnaise

Recipe List

Potato/egg/soysage burrito – SIX servings
picture coming soon!
Potato Egg & Soysage Burritos
Makes 4 Servings

15 oz. peeled baking potato, raw and diced
6 eggs
3 Morningstar farms sausage patties
3 tbsp fat free milk
3 tsp olive oil
6 Mission carb balance flour tortillas
Garlic Powder, Creole Seasoning, Salt & Pepper to taste

Set a large pan over medium heat; spray with cooking spray. Whisk together eggs, milk and a dash of salt and creole. Heat up sausage per box instructions and cut into small pieces. Drop potatoes on the pan (they’ll sizzle!). Sprinkle with garlic powder, creole seasoning and pepper. Stir for 1 minute, then add olive oil. Stir and let it set for 5-6 minutes. Then stir and let it sit for another 5-6 minutes. After 12 minutes or once they look brown, taste a thicker potato piece. If it’s cooked, heat tortillas in the microwave, and pour egg mixture and sausage on top of potato mixture. Stir for 2-3 minutes until egg are cooked, then removed the tortillas from the microwave and cover each in the potato/egg/sausage mixture.

Nutritional Information: 299 calories; 33 carbs; 11 fat grams and 18 protein grams.

Tips: I liked mine plain; Austin added a ¼ tsp of hot sauce. You could also add salsa since it’s a low-calorie condiment, or even add chopped veggies like onions or peppers. I personally wouldn’t add cheese as I don’t think you’d be able to taste it. As far as cooking potatoes- the smaller the pieces the quicker they’ll cook, so my best advice is do like noodles – taste one before declaring them done!

English Muffin Breakfast Pizza – Make FOUR of recipe below for FOUR servings

1 English muffin, split
2 slices tomato
½ tsp olive oil
2 slices turkey bacon cut into 6 strips
28 grams fresh cheese
Fresh basil for garnish

Preheat oven to 450. Line a small baking sheet with foil. Place English muffin halves cut-side up on the baking sheet. Top each with tomato and drizzle with olive oil. Top with bacon and mozzarella. Bake for 10 to 12 minutes, or until cheese is melted and beginning to brown. Sprinkle with basil and serve.

Nutritional Information: 284 calories, 27 carbs, 14 fat grams and 15 protein grams.

Ricotta Tomato Toast and Italian Eggs – Make ONE of recipe below for FOUR servings
Picture coming soon!

4 slices whole grain bread
½ cup fat-free Ricotta Cheese (124 grams)
10 fresh basil leaves
8 slices tomato
11 eggs
1 tsp Italian Seasoning
1 tbsp parmesan cheese

Set a pan to medium and spray with nonstick cooking spray. Whisk together eggs, Italian seasoning and parmesan cheese. Add to pan and scramble until cooked. While cooking eggs, toast bread. Spread each slice with two tablespoons of fat-fat ricotta cheese and top with basil leaves and tomato slices.

Nutritional Information: 295 calories, 16 carbs, 16 fat grams and 25 protein grams.

Taco Soup – SIX servings

1 pound 96/4 ground beef
1 14.5-oz. can tomato sauce
1 can rotel
1 14.5-oz can diced tomatoes, do not drain
1 can corn, drained
1 can black eyed peas, drained
1 can light kidney beans, drained
1 can dark kidney beans, drained
1 packet dry ranch dressing
1 packet taco seasoning
Optional: fat-free cheddar cheese, fat-free sour cream, corn chips and cilantro.

Spray slowcooker with nonstick cooking spray. Add everything and cook for 4 hours on high.

Nutritional Information per serving (including 1/8 cup fat-free cheddar cheese and 10 grams of Trader Joe’s Organic Corn Chip Dippers): 399 calories, 49 carbs, 8 fat grams and 30 protein grams.

Fresh mozzarella BLT with pesto – Make FOUR of recipe below for FOUR servings

1 4-inch baguette (77 grams)
3 slices turkey bacon
1 ½ tsp pesto (7 grams)
1 ½ tsp fat-free mayonnaise
1 spear romaine lettuce
2 slices tomato
1 slice fresh mozzarella (20 grams)
Kosher salt and pepper

Slice baguette open, leaving one side attached to form a hinge. Cook bacon in microwave until crispy. Combine pesto with mayo and smear on bottom of bread. Layer romaine, then tomato, bacon and mozzarella. Season with salt and pepper. Close sandwich and serve.

Nutritional Information: 325 calories, 33 carbs, 13 fat grams and 16 protein grams.

Red Chicken Curry –FOUR servings

150g tomato chopped
100g green bell pepper chopped
1 pound boneless, skinless chicken breasts, diced
½ cup Trader Joe’s curry simmer sauce
½ cup Trader Joe’s light coconut milk
Salt & red pepper flakes to taste
3 cups white rice

Spray a medium-hot pan with nonstick cooking spray. Add tomato and bell pepper and sauté for 2-3 minutes. Add curry simmer sauce and coconut milk. Turn heat to medium, add as much salt and crushed red pepper as you prefer and simmer. Cook rice in microwave. Drop chicken in pan and cook until rice is done (8 ½ minutes). The sauce should be concentrate. Pour chicken and sauce over a plate of rice.

Nutritional Information: 418 calories, 62 carbs and 4 fat grams.

Chicken Pesto Salad Sandwich –FOUR servings

1 pound boneless, skinless chicken breast
80 grams sun-dried tomatoes
4 tbsp fat-free mayonnaise
1 tbsp pesto
Salt and pepper
4 pita pockets cut at top
Romaine lettuce

Add chicken and tomatoes to a large saucepan and pour enough water to cover by 2”. Set pan over high heat and bring to a boil. Cook 8 minutes until tender. Drain and cut chicken into 1” cubes and tomato into ½” strips. Transfer to bowl, add mayo and pesto and season with salt. Spoon into pitas lined with lettuce.

Nutritional Information: 360 calories, 33 carbs, 10 fat grams and 31 protein grams.

Chicken Souvlaki & couscous - Make 3 of recipe below for SIX servings

Makes 2 Servings

2 6” pitas (I used Trader Joe’s)
1 oz. crumbled fat-free feta cheese
¼ cup plain fat-free yogurt (2 oz.)
½ tbsp olive oil, divided
1 tsp minced garlic, divided
¼ tsp oregano
8 oz. chicken
½ cup lettuce
8 cherry tomatoes, quartered
2 tbsp onion, diced

Combine feta, yogurt, ½ teaspoon oil, and ½ teaspoon garlic in a small bowl, stirring well. Heat 1 tsp olive oil in a large skillet over medium-high heat. Add remaining ½ tsp garlic and oregano to pan, and sauté for 20 seconds. Add chicken, and cook for 2 minutes or until thoroughly heated. Toast pitas, cut them in half and open each half. Place 1/4 cup chicken mixture in each pita half, and top with 2 tablespoons yogurt mixture, 2 tablespoons shredded lettuce, and 1 tablespoon tomato. Divide onion evenly among pitas. Serve with couscous.

Nutritional Information: 330 calories, 34 carbs, 5 fat grams and 35 protein grams.

Greek Feta Chicken –FOUR servings (OVERNIGHT MARINADE)
Picture coming soon!
1 cup fat-free Greek yogurt
1 tsp minced garlic
½ tsp dried oregano
½ tsp black pepper
1 pound boneless, skinless chicken breast, diced
2 oz. fat feta cheese
3 cups white rice

Whisk together yogurt, garlic, oregano and black pepper in a bowl. Add chicken to mixture. Cover and refrigerate overnight. Preheat the broiler. Add chicken mixture to shallow pan. Broil for 6 minutes, then flip over each piece of chicken. Sprinkle with feta and broil for another 5 minutes or until a knife inserted in the center shows juice that runs clear. Serve over rice.

Nutritional Information: 413 calories, 57 carbs, 1 fat grams and 35 protein grams.


Jenny said...

Awesome! Easier to stalk all of your fabulous creations now! :-)Where to start.....? haha

fittingbackin said...

hahaha thanks, friend!! :)

Sarah said...

Wow - this is amazing!!!