Sunday: Omelet & Grits
Grits are a southern staple! The best grits I have ever had were loaded with half and half, cheese, and butter. Delicious but only for a special occasion! At home, I make them with skim milk, less cheese, a tad of butter, and black pepper. However you make them, serving size is 1 cup cooked. Oh and keep it southern style…no sugar allowed.
For your omelet, be creative. The recipe below is for a southwestern style omelet but make any type you prefer and add lots of vegetables! We like spinach, tomato, bell pepper, and a little bit of cheese in ours!
Monday: Maple Glazed Chicken with Apple Brussels-Sprout Slaw
So I know what you’re thinking… “Brussels sprouts?! Gross.” No way! Brussels sprouts are loaded with nutrients and provide around 40 calories per cup! I challenge you to at least try them once! In this recipe, I eliminate currants, salt, and olive oil (use cooking spray instead) and use golden delicious apples and apple cider vinegar I have on hand. I also saute the slaw on the stove instead of eating it raw. Serving size: 4-5 ounces of chicken and 1 cup of slaw
Tuesday: One Pot Pasta with Tomato Basil Sauce
Add this meatless one-pot meal to your quick dinner list! As for any recipe, cook for how many people you’re serving and use high calorie ingredients like oil, cheese, and butter, sparingly. This recipe makes 6 servings so cut it in half if you’re only feeding 2 or 3 people or pack the leftovers for lunch the next day! This meal can be used as a “clean out your pantry” dish so use any variety of pasta you have (whole wheat preferred) and add any vegetables you have on hand. A small salad is a great side dish. Serving size: 1 cup pasta cooked
Wednesday: Sheet Pan Steak Fajitas
Here’s another quick, no mess, no dishes kind of meal that works great with steak or chicken. Simplify the spices if you do not have one in your pantry. Now, corn vs. flour tortillas…corn tortillas are the overall better option because they are lower in calories and higher in fiber, vitamins and minerals compared to refined grain flour tortillas. If you prefer flour tortillas, look for ones made with whole wheat flour. (Tip: whole wheat flour or whole grain flour will be the first ingredient listed on the label if the product is indeed whole grain). One downfall though of corn tortillas is they tear very easily. I have found that if you wrap them in a wet paper towel and steam them in the microwave for 30 seconds, they become much easier to work with! A small portion of guacamole or salsa is a great addition to this recipe! Serving size: 2 small tacos
Thursday: Italian Herb Bruschetta Chicken
I fix this recipe pretty much as is! I do substitute cooking spray for the oil and eliminate red onion. Dried herbs can always be used instead of fresh if you don’t have those on hand and mozzarella cheese for parmesan. To complete this meal, add a small portion of carbohydrate (1/2 cup) or vegetables (1 cup) on the side. Serving size: 4-5 ounces of chicken with side item of choice
Friday: Snapper Baked in Parchment with Spring Vegetables
No mess, no dishes again! Use the type of fish and vegetable of your choice for this meal. I use dried herbs instead of fresh and eliminate the added butter. Serving size: 6-8 ounces of fresh fish and 1 to 1 1/2 cups of vegetable/potato mixture
Saturday: Date Night!!
Take a night off in the kitchen once in a while and go out! Below is a link with some helpful tips for eating away from the home! Make sure you dress up and have fun!
Grocery List: Apples, Spinach, Brussels sprouts, Bell peppers, Tomato, Various other vegetables, Limes, Chicken, Fish, Beef, Can of diced tomato, Parmesan cheese