Eat More Salad!
5-Day Meal Plan
enjoy greens @ every meal
Created by: Dawn Jackson Blatner, RD
food & nutrition expert
www.dawnjacksonblatner.com
Sponsored by: DOLE Salads For more salad recipes visit: www.DOLESalads.com The
Plan
W h a t t o k n o w b e f o r e y o u s t a r t : This plan was designed to take the ‘rough’ out of roughage. Eating a salad at each meal is the easiest (and dare I say tastiest) way to feel great and energized from sun up to sun down. Each day you’ll enjoy 3 meals + 2 snacks for a total of 1,400-­‐calorie per day. This is enough calories to fuel an active lifestyle, but not so many that you feel weighed down! As you go through the plan, you can eat it as written or mix & match or repeat just the breakfasts, lunches and dinners you love the most. G e t s t a r t e d ! You can start this eating plan in 3 easy steps. 1) Shop: Use the helpful shopping guide (page 3) to get everything you need to make each meal. 2) Prepare: Each of these meals will take < 30 minutes to make. In fact, most are done in 10 minutes! 3) Eat: Enjoy fun, filling and energy-­‐enhancing SALAD meals for 5 straight days! F r e q u e n t l y A s k e d Q u e s t i o n s : Q: What can I drink on this meal plan? A: Staying well hydrated keeps your body working at its best. Aim to have 72-­‐100 ounces of fluid each day. Choose from this list: Lemon ice water: Add a lemon wedge and a few ice cubes to filtered water. Hot or iced tea: Brew green or herbal tea such as mint, ginger or chamomile. …Coffee is okay too! Two-­‐ 8 ounce cups of black coffee a day is fine as long as it is before noon so it does not disrupt your sleep. Q: What if I have a snack attack? A: If you are hungry, eat a handful of blueberries, strawberries, drink lemon water or hot/iced tea. Keep busy to get your mind off snacking since boredom can give you the munchies. If it truly is hunger, than add an extra snack. 2 I Eat More Salad! 5-­‐Day Meal Plan Q: Can I do this plan longer than 5 days? A: This plan is balanced with produce, protein, whole grains and healthy fat, so you can repeat the plan or use the recipes as long as you’d like. Q: If I eat this plan exactly how it is written, how many servings of vegetables am I getting? A: Lucky you! If you eat this plan as written, you’ll get an average of > 7 cups of vegetables each day! Not a veggie lover? No problem. When you’re drinking smoothies, eating nachos and enjoying pasta, you’ll be pleasantly surprised about how great all these veggies can taste. Q: What sort of results should I expect? A: All the nutrient-­‐rich produce in this plan will energize your active lifestyle. Additionally, the plan is super hydrating and fiber-­‐rich, which will leave you feeling satisfied, lighter and healthier. The
Shopping
List
Print this page and take it with you to the grocery store. DOLE SALADS
 1 clamshell (4.5 oz) DOLE Power Up Greens
(such as baby kale, baby kale & greens, or
spring mix & greens)
 1 kit (10.6 oz) DOLE Chopped! BBQ Ranch
 1 kit (10.6 oz) DOLE Chopped! Sesame Asian
 1 kit (6.8 oz) DOLE Kale Caesar Salad
 2 bags (6 oz) DOLE Baby Spinach
 1 bag (6 oz) DOLE Butter Bliss Lettuce
 1 bag (14 oz) DOLE Classic Coleslaw
 1 bag (9 oz) DOLE Hearts of Romaine
PRODUCE
 apples, green (3)
 avocado (1)
 banana (1)
 basil (.75 ounce container)
 blueberries (1 cup)
 carrots (5 whole)
 clementines (5)
 ginger (1” root)
 grapes, green (3 cups)
 lemons (3)
 lime (1)
 pear (1)
 strawberries (2.5 cups)
 tomatoes, grape (1 cup)
CANNED
 black beans (1 cup)
 white beans (1 cup)
FROZEN
 ice cubes (3 cups)
MEAT, POULTRY & FISH
 chicken breast, grilled (3.5 ounces)
 salmon fillet (4 ounces)
 shrimp, pre-cooked & peeled (6 large)
 steak, lean, grilled (2 ounces)
 tuna, light (2.5 ounce pouch)
 turkey, lean, grilled (3 ounce patty)
NUTS/SEEDS
 cashews, raw (3/4 cup)
 chia seeds (3 Tablespoons)
 walnuts (1/4 cup)
REFRIDGERATED
 cheddar cheese, shredded, low-fat (1/3 cup)
 cheese sticks, low-fat (2)
 Greek yogurt, plain 2% (1.75 cups)
 pico de gallo or fresh salsa (1/2 cup)
MISC
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almond butter (1/4 cup)
almond milk, unsweetened vanilla (2 cups)
coconut water (1.5 cups)
dark chocolate (1.5 ounces/4 squares)
English muffins, whole grain (2)
green tea (1 bag)
quinoa pasta, linguine (2 ounces dry)
tortillas, corn, 6” (8)
PANTRY STAPLES
sea salt, ground black pepper, apple cider vinegar
chili powder, honey, olive oil, Dijon mustard,
cooking spray
3 I Eat More Salad! 5-­‐Day Meal Plan Day 1 Breakfast: Power Up Green Smoothie • 1.5 cups DOLE Power Up Greens Baby Kale (or other Power Up Greens blend) • 1 cup unsweetened vanilla almond milk • 1.5 Tablespoons almond butter • 1 small banana, chopped • 5 green grapes • 5 ice cubes 300 calories Place all ingredients in blender and puree thoroughly until smooth. Snack: Blueberries (1/2 cup) & Plain 2% Greek Yogurt (3/4 cup) 150 calories Lunch: Southwest Tortilla Salad 400 calories • 2 6-­‐inch corn tortillas, sliced into strips • cooking spray • sea salt, to taste • 3 cups DOLE Hearts of Romaine • 1/3 avocado, diced • 1/2 cup canned black beans, rinsed & drained • 3 Tablespoons 2% shredded cheddar cheese • 1/4 cup salsa or pico de gallo • 1/4 cup plain 2% Greek yogurt Preheat oven to 375 degrees F. Place tortilla strips on baking sheet, mist with cooking spray, sprinkle with salt and bake for 10 minutes until crisp. In salad bowl, top DOLE Hearts of Romaine with crisp tortilla strips, avocado, black beans and cheese. Mix together salsa & yogurt to make dressing. Snack: Green Grapes (20) & Raw Cashews (2 Tablespoons) 150 calories Dinner: Kale Caesar Salad with Sliced Grilled Steak 400 calories • 3 cups prepared DOLE Kale Caesar Salad Kit • 2 ounces grilled lean steak, sliced 4 I Eat More Salad! 5-­‐Day Meal Plan Combine ingredients and toss together. Day 2 Breakfast: Carrot Clementine Bliss 300 calories • 1.5 cups DOLE Butter Bliss Lettuce • 1 cup unsweetened vanilla almond milk • 1.5 Tablespoons almond butter • 1/2 cup grated carrot • 2 clementines, peeled • 5 ice cubes Place all ingredients in blender and puree thoroughly until smooth. Snack: Apple (1) & Low-­‐Fat Cheese Stick (1) 150 calories Lunch: Avocado Hummus Power Sandwich 400 calories • 1/3 avocado • 1/2 cup canned white beans, rinsed & drained • 1/2 lemon, juiced • sea salt & black pepper, to taste • 1 whole grain English muffin • 1 cup DOLE Power Up Greens Baby Kale & Greens (or other Power Up Greens blend) • 15 green grapes (about 1/2 cup) In small bowl, mash together avocado, beans and lemon juice with the back of a fork until well combined. Season with salt & pepper. Spread mixture on an English muffin and top with DOLE Power Up Greens. Serve with side of grapes. Snack: Strawberries (1 cup) & Dark Chocolate (2 squares/.75 ounces) 150 calories Dinner: Greens & Guac Baked Nachos 400 calories • 3 6-­‐inch corn tortillas, sliced into 6 triangles ea. • Cooking spray • 1/3 avocado, cubed • 1/2 lime, juiced • dash of sea salt • 2 cups DOLE Baby Spinach, finely chopped • 1/2 cup canned black beans, rinsed and drained • 2 Tablespoons pico de gallo • 2 Tablespoons low-­‐fat shredded cheddar cheese • 2 Tablespoons plain 2% Greek yogurt 5 I Eat More Salad! 5-­‐Day Meal Plan Preheat oven to 375 degrees F. Mist baking sheet & tortilla strips with cooking spray and bake for 15 minutes or until crisp. Mix together avocado, lime juice and salt to make guacamole. Pile baked tortilla chips on a plate and top with DOLE Baby Spinach, beans, pico de gallo, cheese, yogurt and guacamole. Day 3 Breakfast: Green Gingerage • 1.5 cups DOLE Baby Spinach • 1 cup coconut water • 25 green grapes (about 3/4 cup) • 1/4 cup raw cashews • 1/2 lemon, juiced • 1 teaspoon grated ginger • 5 ice cubes 300 calories Place all ingredients in blender and puree thoroughly until smooth. Snack: Carrots (2 medium) & Almond Butter (1 Tablespoon) 150 calories Lunch: BBQ Ranch Chopped Salad w/ Chicken 400 calories • 3 cups prepared DOLE BBQ Ranch Chopped Salad Kit • 3.5 ounces grilled chicken breast, cubed Combine ingredients and toss together. Snack: Blueberries (1/2 cup) & Walnuts (8 halves) 150 calories Dinner: Grilled Salmon Tacos 400 calories • 4 ounces raw salmon fillet, skin removed • 1/4 teaspoon chili powder, divided • Cooking spray • 1 lime, juiced (about 2 Tablespoons) • 1 teaspoon honey • 1 cup DOLE Classic Coleslaw • 3 6-­‐inch corn tortillas, grilled • 3 Tablespoons pico de gallo 6 I Eat More Salad! 5-­‐Day Meal Plan Season salmon with 1/8 teaspoon chili powder. Heat grill pan over medium-­‐
high heat, mist with cooking spray and grill salmon for 8 minutes, flipping once, until thoroughly cooked. Using a fork, flake salmon into large pieces and set aside. In small bowl, whisk together lime, honey and remaining 1/8 teaspoon chili powder and toss with DOLE Classic Coleslaw. Top each grilled tortilla evenly with salmon, slaw and 1 Tablespoon pico de gallo. Day 4 Breakfast: Red Berry Super Smoothie • 1.5 cups DOLE Hearts of Romaine • 1.5 cups chopped strawberries • 1/2 cup plain 2% Greek yogurt • 1/2 cup coconut water • 5 ice cubes • 2 Tablespoons chia seed Place all ingredients (except chia seed) in blender and puree thoroughly until smooth. Stir in chia seeds. Snack: Green Grapes (20) & Raw Cashews (2 Tablespoons) 150 calories Lunch: Lemon Dijon Tuna Salad 400 calories • 1/2 lemon, zest & juice • 2 teaspoons olive oil • 2 teaspoons Dijon mustard • sea salt & black pepper, to taste • 1/2 cup canned white beans, rinsed & drained • 2.5 ounce light tuna pouch • 3 cups DOLE Butter Bliss Lettuce • 1/2 cup grape tomatoes, halved • 1/2 cup green grapes, halved • 1 Tablespoon chopped walnuts 300 calories Make dressing by combining lemon juice, lemon zest, oil, mustard, salt & pepper. Mix 1/2 of dressing with beans & tuna, set aside. Toss DOLE Butter Bliss Lettuce with tomatoes, grapes and walnuts. Top with tuna mixture & drizzle with remaining dressing. Snack: Clementines (2) & Dark Chocolate (2 squares/.75 ounces) 150 calories Dinner: Spinach Walnut Pesto Pasta 400 calories • 4 cups DOLE Baby Spinach, divided • 1 cup fresh basil, packed (.75 ounce container) • 1 lemon, juiced (about 3 Tablespoons) • 2 Tablespoons olive oil • 1 Tablespoon chopped walnuts • pinch of sea salt, to taste • 2 ounces dry quinoa pasta, cooked • 1/2 cup cherry tomatoes, halved • Optional garnish: grated parmesan cheese 7 I Eat More Salad! 5-­‐Day Meal Plan In food processor, puree 3 cups DOLE Baby Spinach, basil, lemon juice, olive oil, walnuts and pinch of salt, until smooth. Toss half of the pesto (about 1/3 cup) with cooked pasta and fold in remaining spinach & tomatoes. Save remaining pesto in an air-­‐tight container in the refrigerator for up to 3 days. Day 5 Breakfast: Green Tea Boost 300 calories • 1.5 cups DOLE Power Up Greens Baby Kale & Place all ingredients in blender and puree thoroughly until smooth. Greens (or other Power Up Greens blend) • 1 cup strong brewed green tea • 1 pear, chopped • 1/2 green apple, chopped • 1/4 cup raw cashews • 5 ice cubes Snack: Clementine (1) & Walnuts (8 halves) Lunch: Sesame Asian Chopped Salad w/ Chilled Shrimp • 3 cups prepared DOLE Sesame Asian Chopped Salad Kit • 6 pre-­‐cooked & peeled large shrimp 150 calories 400 calories Combine ingredients and toss together. Snack: Apple (1) & Low-­‐Fat Cheese Stick (1) 150 calories Dinner: Chia Slaw Turkey Burger w/ Carrot Fries 400 calories • 2 medium carrots, sliced into fry shape • cooking spray • sea salt & black pepper, to taste • 1 Tablespoon plain 2% Greek Yogurt • 1 teaspoon chia seeds • 1 teaspoon apple cider vinegar • 1/4 teaspoon honey • 1 cup DOLE Classic Coleslaw • 1 whole grain English muffin, split & toasted • 3 ounce grilled lean turkey burger 8 I Eat More Salad! 5-­‐Day Meal Plan Preheat oven to 425 degrees F. Place carrots on a baking sheet, mist with cooking spray and season with salt and pepper. Roast for 25 minutes. In small bowl, whisk together yogurt, chia seeds, vinegar, honey and toss with DOLE Classic Coleslaw. Top English muffin with turkey burger and coleslaw. Serve with carrot fries.