…
The Pike County Health Department, Home Health and Hospice’s
Eating Healthy with
the Health
Department
28 day
challenge /
cookbook!!
Grocery List
1
Week 1
1 bag of frozen boneless skinless chicken
breasts or unfrozen fresh chicken breasts
1 rotisserie chicken (can substitute with
chicken breasts if wanted)
4 4-ounce boneless pork chops, ½ inch
thick trimmed of fat
3 oz of filet mignon or lean beef
deli-sliced low-fat turkey breast
wild coho salmon fillets
½ pound lump crabmeat
5 cans chunk light tuna in water
1 dozen eggs
lean ham
fat free milk
yogurt
soy milk or water
unflavored whey protein
low fat or fat free mozzarella cheese
reduced fat cottage cheese
reduced-fat cream cheese
shredded low-fat or fat free cheddar
cheese
greek yogurt
blueberry yogurt or blueberry greek yogurt
brown rice
whole wheat penne pasta
whole wheat tortillas
cornstarch
quinoa
1 whole wheat/whole grain toaster waffle
multigrain crisp bread crackers, such as
reduced fat wheat thins, and triscuits
panko breadcrumbs
whole wheat toast
4 whole wheat buns(or whole wheat bread)
ground flax meal
nutritional yeast
old-fashioned oats
fat free granola
organic peanut butter
unsalted pecan halves (almonds,
cranberries, and apples may be added as
well if preferred)
walnuts or almonds
2
6 small yellow onions
1 avocado
1 green onion
2 large red bell peppers
1 green bell pepper
7 cloves garlic
vegetarian chili, such as Quick and
Easy Veggie Chili
scallions(green onions may be
substituted)
kalamata olives
apple cider, or apple juice
1 grapefruit
1 banana
bing cherries
1 tart apple
1 small orange
1 small pear (optional)
blueberries or raspberries
blueberries, blackberries, or
raspberries
blueberries or strawberries
orange juice
2 lemons
Lemon juice or juice from actual
lemon
Lime juice
ground cumin
ground chipotle pepper
curry powder
cilantro
salsa
fresh mint
dried thyme
fresh cilantro
celery seed
onion powder
chopped parsley
extra-virgin olive oil
ground cinnamon
cayenne pepper
chipotle chili powder
salt & freshly ground pepper
basil
dried black beans
fresh mushrooms
4 medium carrots
5 baby carrots or 1 large carrot
torn green leaf lettuce
broccoli florets (frozen or fresh)
sprouts
5 tomatoes
1 (14.5 ounce) can no-salt-added diced
tomatoes
1 (14.5 ounce) can no-salt-added, fireroasted diced tomatoes, with their liquid
1 (8 ounce) can no-salt-added tomato
sauce
1 cucumber
1 or 2 radishes
mixed field greens
cauliflower florets
radish sprouts
4 ribs of celery
swiss chard or kale
thyme
minced chives
chopped tarragon
1 medium shallot( a green onion
may be substituted)
crushed red pepper flakes
reduced-sodium chicken broth
light mayonnaise
dijon mustard
reduced- sodium soy sauce
maple syrup
hot sauce
cooking spray
sesame tamari vinaigrette (or other
low fat dressing)
canola oil
balsamic vinegar
herbal tea (optional)
dark chocolate (70% cacao)
(optional)
*APPROXIMATE COST OF INGREDIENTS *
The approximate cost of ingredients is based upon the per serving cost of one serving size
(excluding spices).
For example:
If one dozen eggs costs $1.80 and a recipe calls for one egg than the following equation would
indicate the as served cost of one egg.
$ 1.80 / 12 = $0.15
(prices evaluated on 8/1/2013)
Participants should note that some recipes may include multiple servings per recipes and
should therefore proportionally adjust ingredient amounts if a different number of servings
are desired. In addition some recipes are lower in calories and carbohydrates; as a result
participants should feel free to add fresh or frozen fruits or vegetables to complete any meal.
*PRIOR TO SHOPPING*
Check, pantry, refrigerator, freezer etc. to determine the ingredients possessed and those that
still need to be purchased.
Ingredient amounts are taken directly from the recipes of the Pike County Health Department’s,
Eating Healthy with the Health Department, 28 Day Challenge, Menu
3
week 1
day 1
INGREDIENTS
1cup soy milk or water
½ cup old-fashioned oats
¼ cup blueberries or raspberries
1 tablespoon maple syrup
INGREDIENTS
2 cups cooked brown rice
2 cups shredded cooked chicken
2 cups shredded carrots
1/4 cup sliced scallions (green onions may be substituted)
1/4 cup chopped kalamata olives
1/4 cup reduced-sodium chicken broth
1/3 cup orange juice
2 tablespoons lemon juice
2 tablespoons chopped fresh mint
2 tablespoons chopped fresh cilantro
2 teaspoons extra-virgin olive oil
1/2 teaspoon ground cinnamon
1/8 teaspoon cayenne pepper
salt & freshly ground pepper, to taste
INGREDIENTS
Cook 3 oz sliced boneless, skinless chicken breast
1 cup small broccoli florets (frozen or fresh)
1 Tbsp olive oil
¼ tsp reduced- sodium soy sauce
½ cup brown rice
Desert & Drink:
12 oz green tea
1 oz dark chocolate (70% cacao)
1 small orange
4
week 1
day 2
INGREDIENTS
1 whole wheat/whole grain toaster waffle
½ Tbsp. organic peanut butter
¼ cup blueberries, blackberries, or raspberries
INGREDIENTS
Tuna & crackers:
2 multigrain crisp bread crackers, such as reduced fat wheat thins, and triscuits
2 tablespoons reduced-fat cream cheese
1 3-ounce can water-packed chunk light tuna
1 sliced scallion (a green onion may be substituted)
1 lemon wedge
Freshly ground pepper, to taste
Salad:
4 cups torn green leaf lettuce
1 cup sprouts
1 cup tomato wedges
1 cup peeled, sliced cucumber
1 cup shredded carrots
1/2 cup chopped radishes
1/2 cup Sesame Tamari Vinaigrette (recipe follows), or other dressing
INGREDIENTS
1 cup long-grain brown rice
2 cups small cauliflower florets
1 1/2 cup water
1/2 cup chopped yellow onion
2 teaspoons curry powder
1 (14.5 ounce) can no-salt-added, fire-roasted diced tomatoes, with their liquid
1 lemon, halved, divided
12 ounces boneless, skinless wild coho salmon fillet, cut into large chunks
2 tablespoons chopped parsley or cilantro
5
week 1
day 3
INGREDIENTS
2 TBSP salsa
½ cup shredded low-fat cheddar cheese
¼ cup fresh cilantro
1 large egg plus 4 large egg whites, beaten
½ cup diced lean ham
1 large whole wheat tortilla
INGREDIENTS
1 Tbsp olive oil
2 tsp balsamic vinegar
2 cups mixed field greens;
½ cucumber, thinly sliced;
3 oz deli-sliced low-fat turkey breast;
3 tomato slices (½" thick);
1 rib celery, sliced
5 baby carrots
10 unsalted pecan halves (almonds, cranberries, and apples may be added as well if
preferred)
Sides
1 small pear
12oz of green tea
INGREDIENTS
½ lb lump crabmeat
1 lg egg white
1 ½ C panko bread crumbs
½ C reduced fat mayonnaise
2 shallots finely chopped (green onions may be substituted)
2 tbsp fresh lemon juice
2 tbsp chopped tarragon
2 tbsp chopped fresh chives
4 multigrain buns, toasted
¼ cup radish sprouts
6
week 1
day 4
INGREDIENTS
3 eggs
½ cup pre-sliced fresh mushrooms
1 ounce low fat or fat free mozzarella cheese
1 tsp. pam cooking spray
INGREDIENTS
1 pound dried black beans (about 2 1/2 cups), rinsed
2 medium onions, chopped
1 large red bell pepper, seeded and chopped
4 cloves garlic, finely chopped
1 tablespoon ground cumin
1 teaspoon ground chipotle pepper
2 tablespoons chopped fresh cilantro
2 tablespoons nutritional yeast
1 tablespoon fresh lime juice
1/2 ripe avocado, chopped
INGREDIENTS MAKES 4 SERVINGS
1/4 cup reduced-sodium chicken broth, divided
2 teaspoons cornstarch
2 teaspoons canola oil
4 4-ounce boneless pork chops, 1/2 inch thick, trimmed of fat
1 small onion, sliced
1 tart apple, such as Granny Smith, peeled and sliced
1/4 cup apple cider, or apple juice
2 teaspoons Dijon mustard
1/4 teaspoon dried thyme
7
week 1
day 5
INGREDIENTS
1 cup fat free blueberry yogurt or blueberry greek yogurt
½ cup reduced fat cottage cheese
½ cup blueberries and or sliced strawberries
2 tablespoons fat free granola
1 tsp. crushed walnuts or almonds
2 teaspoons grated dark chocolate
INGREDIENTS
1 rotisserie chicken
1 stalk celery, thinly sliced
1 green onion, thinly sliced
3 tablespoons balsamic vinegar
2 tablespoons Dijon mustard
2 tablespoons finely chopped parsley
1/4 teaspoon ground black pepper
INGREDIENTS
1 tsp olive oil
3 oz of filet mignon or lean beef
1 cup sliced mushrooms
¼ cup diced onion and red bell pepper
½ cup cooked quinoa.
12 oz herbal tea (if desired)
8
week 1
day 6
INGREDIENTS
1 egg
6 oz of greek yogurt
½ of a grapefruit
1 slice whole wheat toast
12 oz of coffee or fat free milk (if desired)
INGREDIENTS
3 oz solid white tuna packed in water
2 tbsp diced celery
1 tbsp reduced fat mayonnaise
1 slice whole wheat toast
3 tomato slices (1/2” thick)
½ cup bing cherries
1 cup green or herbal tea (if desired)
INGREDIENTS
4 ounces whole wheat pasta
1/4 cup chopped onion
1/4 cup water or low-sodium vegetable broth
1/4 cup chopped carrots
1/4 cup chopped celery
3 cloves garlic, minced
1 cup finely chopped Swiss chard or kale
1 (14.5 ounce) can no-salt-added diced tomatoes, about 1 3/4 cups
1/4 teaspoon dried basil
1/4 teaspoon dried thyme
1/4 teaspoon crushed red pepper flakes
nutritional yeast (optional)
9
week 1
day 7
INGREDIENTS
½ banana
4 oz fat-free milk
1 oz unflavored whey protein
1 tbsp ground flax meal
2-4 ice cubes
½ grapefruit
INGREDIENTS
2 5-ounce cans chunk light tuna in water
1 medium shallot, minced (2 tablespoons) (a green onion may be substituted)
2 tablespoons low-fat mayonnaise
1 tablespoon lemon juice
1 tablespoon minced flat-leaf parsley
1/8 teaspoon salt
Dash of hot sauce
Freshly ground pepper, to taste
4 slices whole-wheat bread, toasted
2 tomatoes, sliced
1/2 cup part skim mozzarella cheese or fat free mozzarella cheese
INGREDIENTS
1 green bell pepper, sliced
1 onion, sliced
1 cup vegetarian chili, such as Quick and Easy Veggie Chili
1 cup cooked brown rice
1 tablespoon nutritional yeast
4 whole wheat tortillas
1 (8 ounce) can no-salt-added tomato sauce (about 3/4 cup)
1/4 teaspoon ground chipotle chili powder
10
Week 2
chicken breasts (4 lbs.)
diced turkey breast (3 oz)
3/4 pound ground turkey breast
beef tenderloin (3 oz)
lean (95-5 or leaner) ground beef, (1/3 cup)
1 container (14 ounces) soft tofu
3 oz tuna steak
12 eggs
sliced ham
Canadian bacon (1 once)
skim milk (optional)
shredded reduced fat mozzarella
light or reduced fat parmesan
reduced-fat or fat free cheddar cheese
crumbled feta cheese, (reduced fat if possible)
(2 ounces)
0% greek yogurt (5 oz)
whole wheat bread
brown rice
long-grain brown rice
soba (buckwheat noodles,) whole grain if
possible.(may substitute with whole grain
linguine noodles)
whole wheat spaghetti
whole grain penne pasta
whole wheat pancake (mix or frozen)
cornstarch
whole-wheat tortillas 8”
quinoa
amaranth (or more quinoa)
low fat granola
ground flaxseed
sliced almonds
unsalted cashews
organic or omega 3 enriched peanut butter
cannellini beans
1 (15 ounce) can no-salt-added beans(pinto,
red, or black beans may be substituted)
no-salt-added black beans
1/2 pound green beans
4 tomato
14 green onions
4 yellow onions
1 small red onion
11 cloves of garlic
minced garlic
3 medium potatoes
7 red bell peppers
11
pitted dates (about 5 dates)
canned whole tomatoes
2( 15 oz. cans) no salt added tomato
paste
1 peach (optional)
2 pears (optional)
lemon juice
1 large plum (optional)
1 lime
1 lemon
watermelon (optional)
strawberries
blueberries fresh or loose packed
frozen
parsley
fresh cilantro, dill or parsley
cilantro (used in a number of recipes
during week 2)
ginger
basil (needed in couple recipes during
week 2)
curry powder
no-salt-added chili powder
ground cumin
ground turmeric or paprika
1 bay leaf
salt and pepper
sea salt
ground cinnamon
dried oregano
dried rosemary
thyme
yellow mustard
mint
turmeric
nutritional yeast
low sodium beef broth
reduced sodium soy sauce
Tabasco or other hot sauce
sesame oil
bok choy
balsamic vinegar
1 (13.5 ounce) can light coconut milk
chicken stock
canola oil
olive oil
low-sodium vegetable broth (used in
multiple recipes)
1 green bell pepper
1 bunch collard greens
spinach leaves
1 red pepper
18 spears of asparagus
5 carrots
1 stick of celery
4 leaves of romaine lettuce
broccoli florets
1 large sweet potato
edamame,(can substitute with sugar snap
peas)
green tea or herbal tea (optional)
marinara sauce
herbal tea (optional)
toasted sunflower seeds
honey
brown rice vinegar
white wine
reduced-fat mayonnaise
8 ounce package of tempeh (chicken
may be substituted if unavailable)
*APPROXIMATE COST OF INGREDIENTS *
The approximate cost of ingredients is based upon the per serving cost of one serving size
(excluding spices).
For example:
If one dozen eggs costs $1.80 and a recipe calls for one egg than the following equation would
indicate the as served cost of one egg.
$ 1.80 / 12 = $0.15
(prices evaluated on 8/1/2013)
Participants should note that some recipes may include multiple servings per recipes and
should therefore proportionally adjust ingredient amounts if a different number of servings
are desired. In addition some recipes are lower in calories and carbohydrates; as a result
participants should feel free to add fresh or frozen fruits or vegetables to complete any meal.
*PRIOR TO SHOPPING*
Check, pantry, refrigerator, freezer etc. to determine the ingredients possessed and those that
still need to be purchased.
Ingredient amounts are taken directly from the recipes of the Pike County Health Department’s,
Eating Healthy with the Health Department, 28 Day Challenge, Menu
12
week 2
day 8
INGREDIENTS
1 whole egg
2 egg whites
a couple spinach leaves
1 tomato
1 once of shredded reduced fat mozzarella
2 slices whole wheat toast
INGREDIENTS
2 cups low-sodium vegetable broth
½ cup cooked soba (buckwheat noodles,) whole grain if possible. ( may substitute with
whole grain linguine noodles)
3 oz diced cooked chicken
1 Tbsp green onions
½ tsp minced garlic
1 peach and 12 oz green tea or herbal tea if desired
INGREDIENTS
½ cup cooked whole wheat spaghetti
3 oz of chicken breasts
¼ cup marinara sauce
1 tbsp light or reduced fat parmesan
8 spears of asparagus
1 tbsp fresh lemon juice
1 large plum and 12 oz herbal tea (if desired.)
13
week 1
day 9
INGREDIENTS
2 slices thin multigrain bread, toasted
4 thin slices tomato
4 thin slices ham
2 slices or 1.5 ounces, reduced-fat or fat free cheddar cheese
INGREDIENTS
2 medium sweet potatoes
1 cup low-sodium vegetable broth, divided
4 green onions, sliced and dark green parts reserved for garnish
1 red bell pepper, cored, seeded and chopped
1 bunch collard greens, thick stems removed and leaves sliced 1-inch wide
1 (15 ounce) can no-salt-added aduki beans, rinsed and drained (pinto, red, or black beans
may be substituted)
4 teaspoons toasted sunflower seeds
1 lime, cut into 4 wedges
INGREDIENTS
2 oz. whole grain penne pasta
2 chicken breasts, pounded to ¼” thickness
Salt and pepper
1 tsp. olive oil
1 clove of garlic crushed
½ tsp dried rosemary
1 cup cannellini beans, rinsed
1 tbsp diced roasted red pepper
4 cups baby spinach leaves
2 tbsp light parmesan cheese
14
week 2
day 10
INGREDIENTS
1 frozen whole wheat pancake
1 tsp. honey
¼ tsp. cornstarch
¼ cup fresh or loose packed frozen and thawed blueberries
2 tablespoons organic or omega 3 enriched peanut butter
INGREDIENTS
1 teaspoon canola oil
3 ounces lean (95-5 or leaner) ground beef, (1/3 cup)
3 cloves garlic, finely chopped
1/4 teaspoon ground cinnamon
1/4 teaspoon dried oregano
3 tablespoons water
1 tablespoon tomato paste
freshly ground pepper to taste
4 8-inch tortillas, whole-wheat
1/3 cup crumbled feta cheese, (2 ounces)
INGREDIENTS
1/2 cup uncooked quinoa, rinsed
1/4 cup uncooked amaranth (or more quinoa)
6 green onions, thinly sliced
3 carrots, grated
1/3 cup roughly chopped fresh cilantro, dill or parsley
2 tablespoons brown rice vinegar
4 red bell peppers, tops removed and reserved, then cored and seeded
1 cup edamame, thawed (sugar snap peas can be substituted)
15
week 2
day 11
INGREDIENTS
2 tbsp. canola oil
1 small red onion, finely chopped
1 container (14 ounces) soft tofu packed in calcium sulfate, drained
¼ teaspoon salt
1/8 tsp. pepper
1/8 tsp. turmeric
1 cup shredded reduced-fat or fat free cheddar cheese
2 tbsp. chopped fresh basil
1 tablespoon chopped fresh thyme
INGREDIENTS
3 oz diced turkey breast
2 Tbsp diced celery
1 tbsp reduced-fat mayonnaise
2 slices of whole wheat bread
2 romaine leaves of romaine lettuce
4 slices of tomato
1 pear and 12 oz of herbal tea (if desired)
INGREDIENTS
3 oz beef tenderloin
Tbsp olive oil
1 clove of garlic
¼ cup sliced onion
1 cup broccoli florets
½ cup low sodium beef broth
1 tsp reduced sodium soy sauce
1 tsp cornstarch
If desired ½ cup steamed brown rice and 1 cup watermelon may be eaten as sides.
16
week 2
day 12
INGREDIENTS
10 stalks asparagus, trimmed and chopped
1 tablespoon water
1 once canadian bacon
1 teaspoon extra-virgin olive oil
4-6 egg whites
1/4 cup shredded reduced-fat or fat free Cheddar cheese
1/8 teaspoon salt
1/8 teaspoon freshly ground pepper
1 cup skim milk if desired
INGREDIENTS
1 cup cooked brown rice
1 cup cooked no-salt-added black beans, rinsed and drained
1/4 cup diced tomato
1/4 cup diced roasted red bell peppers
1/4 cup shredded carrot
1 cup cooked and mashed sweet potato
1/4 cup chopped cilantro
1 tablespoon no-salt-added chili powder
1 teaspoon ground cumin
3 green onions, finely chopped
3 tablespoons nutritional yeast
2 cloves garlic, minced
1 teaspoon Tabasco or other hot sauce
INGREDIENTS
3 oz tuna steak
1 Tbsp rice vinegar
1 Tbsp sesame oil, and
¼ tsp reduced- sodium soy sauce
½ cup soba (buckwheat) noodles whole grain if possible (may substitute with whole grain
linguine noodles)
2 tbsp unsalted cashew
1 cup cooked bok choy
17
week 2
day 13
INGREDIENTS
1 egg
2 slices whole wheat bread
2 slices reduced-sodium deli ham
1 slice or ¾ an ounce of shredded low-fat cheese
1 slice tomato
2 romaine lettuce leaves
INGREDIENTS
1 yellow onion, chopped
1 green bell pepper, chopped
3 tablespoons no-salt-added tomato paste
1 cup grated carrots (from 1 large carrot)
3/4 pound ground turkey breast
1 (15 ounce) can no-salt-added tomato sauce
1/2 cup chopped pitted dates (about 5 dates)
4 teaspoons balsamic vinegar
5 teaspoons yellow mustard
INGREDIENTS
2 tbsp. olive oil
2 large chicken breasts
1 lemon
1/3 cup fresh parsley
1/3 cup fresh mint
1/3 cup fresh basil
Salt and pepper
1/3 cup white wine
18
week 2
day 14
INGREDIENTS
5 oz 0% greek yogurt
¼ cup low fat granola
1 cup of strawberries and blue berries mixed together (equal parts)
2 Tbsp sliced almonds
Ground flaxseed
INGREDIENTS
1 cup long-grain brown rice
1 (8 ounce) package of tempeh (chicken may be substituted if unavailable)
1 1/2 cup low-sodium vegetable broth
1 medium yellow onion, chopped
2 cloves garlic, finely chopped
1 tablespoon freshly grated ginger
1 tablespoon ground curry powder
2 teaspoons ground cumin
1 (13.5 ounce) can light coconut milk
1 large sweet potato, peeled and cut into 1/2-inch chunks
1/2 pound green beans, trimmed and cut into 1-inch pieces
1/4 cup chopped cilantro, divided
1/4 teaspoon sea salt
INGREDIENTS
1 ¾ cup canned whole tomatoes
1 tbsp olive oil
4 boneless skinless chicken breasts (1 ½ lbs. total)
½ tsp of both salt and pepper
1 red bell pepper, chopped
½ chopped onion
2 sm. cloves garlic, minced
1 cup brown rice
1 ¾ chicken stock
¼ tsp ground turmeric or paprika
1 bay leaf
1 cup chopped fresh basil
19
Week 3
deli-sliced low fat turkey breast
lean ground beef (93-7 or 95-5) (12 ounces)
1 1.5 pound flank steak
chicken breasts (about 2.5 pounds)
2 medium salmon filets
1 6-ounce can solid white or light tuna in water
peeled and deveined shrimp (3 oz)
7 eggs
nonfat plain yogurt
0% plain greek yogurt
low fat or fat free mozzarella
reduced fat or fat free sharp cheddar cheese
light parmesan cheese
whole-wheat/whole grain bread
whole grain tortillas (used in a number of
recipes in week 3 )
whole-wheat egg noodles
brown rice (optional)
whole wheat penne pasta (or any other type of
whole grain/whole wheat pasta)
1 whole grain english muffin
crunchy high-fiber, low sugar cereal (such as
grape nuts)
uncooked millet (may substitute with quinoa or
couscous)
baked tortilla chips and/or cucumber wheels
and/or mini whole-wheat pitas, and/or or
whole-grain crackers
whole wheat pitas
Italian seasoned bread crumbs
whole wheat couscous
regular oats
ground flaxseed
chopped pistachios (2 tablespoons)
chopped walnuts
chopped slivered almonds
reduced fat or organic peanut butter
1 sweet potato (10 ounces)
2 red bell peppers
4 yellow onions
3 medium carrots
1 small carrot
1 cucumber
2 large stalks of celery
green onions (3/4 cup when chopped)
fresh cabbage
napa cabbage (about 9 ounces)
20
baby spinach leaves
1 can (14.5 ounce) diced tomatoes with
basil and oregano
sundried tomatoes (not packed in oil)
18 cloves garlic
1 pound kale
green cardamom pods (1/2 teaspoon)
Canned chickpeas (around 21 ounces)
small pitted black olives
1 (15 ounce) can no-salt-added Great
northern or other white beans,
1 can (28 ounce) tomatoes, cut up
asian veggies (at least 2 cups worth)
black beans
4 large dates
1 cantaloupe (optional)
lemon juice or 1-2 lemons
dried cranberries
1 small ripe banana
1 cup can of mandarin oranges
orange juice
salt & freshly ground pepper
fresh ginger
fresh dill
mild chili powder
dried oregano
basil
1 cinnamon stick or ground cinnamon
ground cinnamon
fresh ginger
4 mint leaves
curry powder
garam masala (an Asian combination
spice)
ground cumin
cilantro, for garnish (optional)
honey
vanilla extract
vegetable oil
sesame oil
canola oil
olive oil
cooking spray
rice vinegar
cider vinegar
brown sugar or artificial sweetener
sugar (sweetner can be used as
shredded romaine lettuce (about ½ cups
worth)
1 medium eggplant,
3 small yellow squashes
2 avocado
1 tomato
fresh mushrooms (only need about 2 tbs.)
sweet green peppers (1 cups worth)
1 jalapeno
2 red jalapeños
2 chipotle chilies in abodo sauce
healthier alternative)
reduced-sodium soy sauce and
low-fat artificially sweetened Boston
cream pie flavored yogurt
light marinara (if possible)
reduced-fat mayonnaise
light canola mayonnaise
hummus
carrot cole slaw
mango chutney
jarred chunky salsa
mild hot sauce
reduced-sodium chicken broth
*APPROXIMATE COST OF INGREDIENTS *
The approximate cost of ingredients is based upon the per serving cost of one serving size
(excluding spices).
For example:
If one dozen eggs costs $1.80 and a recipe calls for one egg than the following equation would
indicate the as served cost of one egg.
$ 1.80 / 12 = $0.15
(prices evaluated on 8/1/2013)
Participants should note that some recipes may include multiple servings per recipes and
should therefore proportionally adjust ingredient amounts if a different number of servings
are desired. In addition some recipes are lower in calories and carbohydrates; as a result
participants should feel free to add fresh or frozen fruits or vegetables to complete any meal.
*PRIOR TO SHOPPING*
Check, pantry, refrigerator, freezer etc. to determine the ingredients possessed and those that
still need to be purchased.
Ingredient amounts are taken directly from the recipes of the Pike County Health Department’s,
Eating Healthy with the Health Department, 28 Day Challenge, Menu.
21
Week 3
day 15
INGREDIENTS
2 Tbsp. diced red bell pepper
2 Tbsp. diced onion
2 eggs
2 whole grain tortillas
½ oz. low fat or fat free mozzarella
INGREDIENTS
1 cup fresh cabbage and carrot cole slaw
2 Tbsp. 0% Greek yogurt
1 Tsp. cider vinegar
3 oz. deli-slice low fat turkey breast
1-2 whole wheat tortillas
INGREDIENTS
1 teaspoon canola oil
1 small onion, chopped
3 cloves garlic, finely chopped
1 tablespoon curry powder
1 teaspoon ground cumin
1 15-ounce can chickpeas, rinsed
1/4 cup plain greek yogurt
1 tablespoon mango chutney
Salt & freshly ground pepper to taste
6 8-inch whole-wheat tortillas
22
week 3
day 16
INGREDIENTS
1 large egg and 1 egg white
2 tbs. reduced fat or fat free sharp cheddar cheese
1 multigrain english muffin
2 slices avocado about ½” thick
4 tsp. jarred chunky salsa
INGREDIENTS
1/2 cup sundried tomatoes (not packed in oil)
1 medium yellow onion, thinly sliced
1 pound kale, thick stems removed and leaves chopped
1 (15 ounce) can no-salt-added Great Northern or other white beans, drained and rinsed
8 ounces whole wheat pasta
INGREDIENTS
12 ounces lean ground beef (93-7 or 95-5)
½ tablespoon olive oil
1 medium eggplant,
2 small yellow squash
4 cloves garlic
1 teaspoon garam masala (an Asian combination spice)
½ tsp. ground cinnamon
1 tbsp. fresh ginger
1 can (14.5 ounce) diced tomatoes with basil and oregano
½ cup small pitted black olives
½ cup canned chickpeas, rinsed and drained
1/8 teaspoon salt
3 tablespoons mild hot sauce
2 cups cooked whole wheat couscous
2 tablespoons chopped pistachios
23
week 3
day 17
INGREDIENTS
2 cups regular oats
1/3 cup ground flaxseed
1/4 cup chopped walnuts
1/4 cup chopped slivered almonds
2 teaspoons ground cinnamon
1/3 cup orange juice
1/3 cup honey
1/4 cup packed brown sugar or artificial sweetener
2 teaspoons canola oil
1 teaspoon vanilla extract
1/3 cup dried cranberries
INGREDIENTS
10 cups reduced-sodium chicken broth
3 medium carrots, diced
1 large stalk celery, diced
3 tablespoons minced fresh ginger
6 cloves garlic, minced
4 ounces whole-wheat egg noodles, (3 cups)
4 cups shredded cooked skinless chicken breast, (about 1 pound)
3 tablespoons chopped fresh dill
INGREDIENTS
¾ pound boneless, skinless chicken breasts
2 clove of garlic
1 can (28 ounce) tomatoes, cut up
1 ½ cups black beans
1 cup onions
1 cup celery
1 cup sweet green peppers,
1 jalapeno
4 tsp. Mild chili powder
½ tsp. dried oregano
8 oz. yellow summer squash
24
week 3
day 18
INGREDIENTS
4 whole grain tortillas (6”)
½ cup fresh baby spinach leaves
¼ cup salsa
¼ cup avocado
INGREDIENTS
3 oz peeled and deveined shrimp
2 tsp canola oil
2 cups frozen Asian veggies
1 tsp reduced-sodium soy sauce and sesame oil
If desired:
½ cup brown rice
¼ cantaloupe
INGREDIENTS
2 medium salmon filets
juice of ½ lemon
1 tbsp. extra virgin olive oil
A pinch of salt and pepper
25
week 3
day 19
INGREDIENTS
1 small ripe banana
1 tablespoon reduced fat organic peanut butter
1/3 cup low-fat artificially sweetened Boston cream pie flavored yogurt
2 tbsp crunchy high-fiber, low sugar cereal (such as grape nuts)
INGREDIENTS
Whole wheat pita
½ cup hummus
½ cup shredded romaine lettuce
2 tomato slices
½ cup grated cucumber
2 tbsp 0% plain Greek yogurt
4 chopped mint leaves
INGREDIENTS
1 tbsp olive oil
1 boneless skinless chicken breast
1tbsp Italian seasoned bread crumbs
1 tsp. light parmesan cheese
¼ cup light marinara (if possible)
1 small clove garlic
3 handfuls baby spinach leaves
A pinch of salt and pepper
26
week 3
day 20
INGREDIENTS
2/3 cup uncooked millet (may substitute with quinoa or couscous if necessary)
2 cups water
1 1/2 cup cups orange juice
4 large dates, pitted and chopped
1 cinnamon stick or on tsp. ground cinnamon
1/2 teaspoon green cardamom pods
pinch of salt
1 cup canned mandarin oranges (canned in water), drained
INGREDIENTS
3 tablespoons reduced-fat mayonnaise
2 tablespoons nonfat plain yogurt
2 tablespoons light parmesan cheese
2 tablespoons chopped fresh basil
1 teaspoon lemon juice
freshly ground pepper, to taste
8 slices whole-wheat bread
8 ounces thinly sliced reduced-sodium deli turkey
INGREDIENTS
1/4 cup reduced sodium soy sauce
5 tablespoons vegetable oil
5 teaspoons minced peeled fresh ginger, divided
1 garlic clove, pressed
1 1 1/2-pound flank steak
3 tablespoons sugar (sweetener may be used as a healthier alternative)
3 tablespoons seasoned rice vinegar
2 red jalapeños, thinly sliced into rounds
5 cups thinly sliced Napa cabbage (about 9 ounces)
3/4 cup chopped green onions, divided
27
week 3
day 21
INGREDIENTS
2 eggs and 1 egg white
2 tbsp. chopped bell pepper
2 tbsp. pre-sliced fresh mushrooms
A pinch of salt and pepper
INGREDIENTS
For the tuna:
1 6-ounce can solid white or light tuna in water,
1 small carrot, shredded (about 1/2 cup)
3 to 4 tablespoons light canola mayonnaise
Salt and pepper
For the scoopers:
Baked tortilla chips, cucumber wheels, mini whole-wheat pitas, or whole-grain crackers
INGREDIENTS
1 sweet potato (10 ounces), peeled and cut into 1-inch pieces
1.5 tablespoons olive oil
1.5 chipotle chilies in adobo sauce, minced
½ garlic cloves, minced
½ tablespoons honey
½ teaspoons cider vinegar
½ teaspoons salt, plus additional to taste
½ teaspoon cumin
¼ teaspoon cinnamon
1 boneless, skinless chicken breasts, rinsed and patted dry
Chopped cilantro, for garnish (optional)
28
Week 4
boneless, skinless chicken breasts (2 ½
pound)
4 bone-in chicken breast halves (8 ounces
each), skinned
2 1/2 pounds skinless chicken thighs
4 salmon fillets (6 oz fillets)
lean turkey burger patty
turkey, sausage (12 oz)
extra-lean ground beef (95-5 or leaner) (8
ounces)
lean roast beef sliced
6 haddock fillets (6 ounces each)
medium shrimp (3 pounds)
19 eggs
skim milk
2% cottage cheese
¼ cup shredded Colby cheese (reduced fat if
possible)
light parmesan cheese
goat-cheese crumbles
feta cheese (crumbled reduced-fat if possible)
soy milk
nonfat Greek yogurt
plain yogurt (nonfat or low-fat)
farmer's cheese, or reduced-fat ricotta
whole wheat bread
whole wheat tortillas (8")
whole wheat pastry flour
whole grain penne pasta
whole grain angel hair pasta
plain dry bread crumbs
whole wheat spaghetti
raisin bran cereal
quinoa
oats
muesli , unsweetened (granola can be
substituted)
natural unsalted crunchy organic peanut butter
pecans
2 red onions
4 yellow onions
2 medium zucchinis
3 medium carrots
4 baby carrots (optional)
2 celery spears (optional)
1 small bunch scallions (green onions may be
substituted)
29
baby spinach
romaine lettuce leaves
frozen artichoke hearts
capers
1 can ( 14.5 ounces) fire roasted diced
tomatoes
tomato paste
1 4.5-ounce can green chilies
1 15-ounce can hominy, drained, or 2
cups of frozen corn
frozen baby peas
3 bananas
sweet cherries, fresh or frozen (about 2
cups worth)
lime wedges
lemon juice,
2-3 lemons
fresh lime juice
2 apples
unsweetened pineapple
strawberries frozen or fresh (1 ¼ cup)
blueberries, fresh or frozen
parsley
fresh cilantro
12 fresh tarragon sprigs or 1 teaspoon
dried tarragon
chopped fresh herbs
ground cinnamon
chili powder
dried oregano
ground cumin
salt
ground black pepper
basil
kosher salt
nutmeg
vanilla extract
orange zest
brown sugar (or sweetener)
sugar
flour
baking powder
baking soda
olive oil
canola oil
dry white wine
red wine vinegar
1 red tomato
plum tomatoes (1 1/4 pounds)
1 yellow tomato
2 purple radishes
10 garlic cloves
minced garlic
4 ounces shiitake mushrooms
6 medium mushrooms
2 jalapenos
3 avocados
1 2-inch piece gingerroot
Chopped broccoli florets
honey
sesame oil
low-sodium soy sauce
light mayonnaise
prepared horseradish
reduced sodium vegetable broth
reduced-sodium chicken broth
unsweetened applesauce
white miso
mirin (is a sweet rice wine, may
substitute white wine and sweeten to
taste, if necessary)
toasted sesame seeds
*APPROXIMATE COST OF INGREDIENTS *
The approximate cost of ingredients is based upon the per serving cost of one serving size
(excluding spices).
For example:
If one dozen eggs costs $1.80 and a recipe calls for one egg than the following equation would
indicate the as served cost of one egg.
$ 1.80 / 12 = $0.15
(prices evaluated on 8/1/2013)
Participants should note that some recipes may include multiple servings per recipes and
should therefore proportionally adjust ingredient amounts if a different number of servings
are desired. In addition some recipes are lower in calories and carbohydrates; as a result
participants should feel free to add fresh or frozen fruits or vegetables to complete any meal.
*PRIOR TO SHOPPING*
Check, pantry, refrigerator, freezer etc. to determine the ingredients possessed and those that
still need to be purchased.
Ingredient amounts are taken directly from the recipes of the Pike County Health Department’s,
Eating Healthy with the Health Department, 28 Day Challenge, Menu
30
week 4
day 22
INGREDIENTS
¾ cup flour
¾ cup oats
1 tsp. baking powder
1 tsp. ground cinnamon
½ tsp. baking soda
¼ tsp nutmeg
1/3 cup brown sugar (or sweetener)
2 egg whites
1 cup banana
¼ cup skim milk
½ cup unsweetened applesauce
INGREDIENTS
1 cup quinoa, rinsed and drained
1/2 cup pecans
1/2 teaspoon olive oil
1 red onion, chopped
1 tablespoon honey
1/4 teaspoon ground cinnamon
2 cups dark, sweet cherries, fresh or frozen
2 tablespoons chopped parsley
INGREDIENTS
1 tablespoon toasted sesame oil
1 small bunch scallions, sliced, whites and greens separated (green onions may be
substituted)
1 small garlic clove, finely chopped
4 ounces shiitake mushrooms, stems removed and caps thinly sliced
4 cups water
1/4 cup low-sodium soy sauce
1 2-inch piece gingerroot, peeled and cut into 1/4 -inch rounds
1 pound boneless, skinless chicken breasts, cut into 3/4 -inch cubes
31
week 4
day 23
INGREDIENTS
6 egg whites
¼ cup 2% cottage cheese
¼ cup shredded Colby cheese reduced fat if possible
1cup soy milk
¼ cup flour
1tsp garlic, minced
6 medium mushrooms, sliced
1cup broccoli, chopped
12 ounces turkey, sausage
INGREDIENTS
1/2 cup fresh lime juice
1/4 cup chopped fresh cilantro
2 tablespoons olive oil
4 bone-in chicken breast halves (8 ounces each), skinned
salt
ground black pepper
lime wedges, for serving
INGREDIENTS
6 ounces whole grain penne pasta
¼ cup extra virgin olive oil
8 ounces extra-lean ground beef (95-5 or)
1 tsp. dried basil
1 medium onion
1 medium carrot
3 cloves garlic
1 can (14.5 ounces) fire roasted diced tomatoes
3 tbsp. tomato paste
¼ cup grated light parmesan cheese
¼ teaspoon black pepper
32
week 4
day 24
INGREDIENTS
1/3 cup oatmeal
1 banana
4 egg whites
INGREDIENTS
3/4 pound whole grain angel hair pasta
1 bunch broccoli, cut into small florets
1/4 cup extra virgin olive oil
2 tablespoons minced garlic
1/4 cup chopped fresh flat-leaf parsley
1/3 cup dry vermouth or white wine
1 teaspoon dried basil
2 tablespoons lemon juice
1/2 teaspoon salt and pepper
2 pounds medium shrimp (thawed, if frozen), peeled, deveined, and rinsed
1/3 cup plain dry bread crumbs
INGREDIENTS
1 tablespoon olive oil
1 large yellow onion, diced
2 garlic cloves, finely chopped
1 jalapeno, seeded and finely chopped
2 teaspoons chili powder
1 teaspoon dried oregano
1 teaspoon ground cumin
1 quart reduced-sodium chicken broth
1 1/4 pounds plum tomatoes, diced
1 4.5-ounce can green chilies
1 15-ounce can hominy, drained, or 2 cups frozen corn
1/2 teaspoon salt
2 cups shredded, cooked chicken
1/3 cup chopped fresh cilantro
1 ripe avocado, peeled, pitted, and sliced
33
week 4
day 25
INGREDIENTS
1 whole wheat tortilla (8")
2 tablespoons natural unsalted crunchy organic peanut butter
1/2 cup sliced strawberries
INGREDIENTS
6 haddock fillets (6 ounces each)
salt
ground black pepper
12 fresh tarragon sprigs or 1 teaspoon dried tarragon
6 thin slices sweet white or red onion
2 lemons, thinly sliced
1 tablespoon capers, rinsed and drained
2 tablespoons dry white wine
chopped fresh tarragon, for garnish (optional)
INGREDIENTS
2 1/2 pounds skinless chicken thighs, rinsed and patted dry
2 medium zucchini, cut into 1-inch chunks
2 tablespoons extra virgin olive oil
2 garlic cloves, minced
2 teaspoons dried oregano
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
finely grated zest of 1 lemon
1/2 cup crumbled reduced-fat feta cheese
34
week 4
day 26
INGREDIENTS
1 cup whole wheat pastry flour
1/4 cup unbleached or all-purpose flour
2 teaspoons baking soda
1/4 teaspoon salt
1/2 cup unsweetened applesauce
1 teaspoon vanilla extract
1 egg
1 egg white
1 apple, chopped
1/3 cup quick-cooking oats
1 teaspoon cinnamon
1/3 cup brown sugar
1 cup skim milk
2 cups raisin bran cereal
INGREDIENTS
4 oz lean turkey burger patty
2 slices of whole wheat bread
2 slices unsweetened pineapple
2 large lettuce leaves
INGREDIENTS
1 hass avocado, cubed
3 tablespoons finely chopped red onion
2 tablespoons chopped fresh cilantro
1/2 jalapeno pepper, finely chopped
1 tablespoon fresh lime juice
1/2 teaspoon salt
1 pound peeled and deveined medium shrimp
1 1/2 teaspoons chili powder
1 tablespoon olive oil
8 whole wheat tortillas (6")
1 cup shredded romaine
35
week 4
day 27
INGREDIENTS
1 cup(s) diced onion
1/4 water, divided
1 teaspoon(s) extra-virgin olive oil
4-6 egg whites
2 teaspoon(s) chopped fresh herbs, or 1/2 teaspoon dried
1/8 teaspoon(s) salt
1/8 teaspoon(s) freshly ground pepper
2 tablespoon(s) farmer's cheese or reduced-fat ricotta
INGREDIENTS
2 tsp. light mayonnaise
½ tsp. prepared horseradish
1 whole wheat tortilla
1 large romaine lettuce leaf
3 slices lean roast beef
¼ cup chopped tomato
INGREDIENTS
6 oz whole wheat spaghetti
2 tablespoons canola oil
1 clove garlic
1 cup sliced carrots (2 medium carrots)
1 cup sliced onions (1 medium onion)
1 cup frozen baby peas
1 cup frozen artichoke hearts
¼ cup reduced sodium vegetable broth
½ cup slivered fresh basil
¼ cup grated light parmesan or romano cheese
A pinch of salt and pepper
36
week 4
day 28
INGREDIENTS
1/2 cup(s) plain yogurt, nonfat or low-fat
1/2 cup(s) blueberries, fresh or frozen (thawed)
1/4 cup(s) apple, diced
1/4 cup(s) banana, diced
1/4 cup(s) muesli, unsweetened (granola can be substituted if necessary)
1 teaspoon(s) honey or pure maple syrup
INGREDIENTS
SALAD:
1 Tbsp pecans
3 cups baby spinach
1/2 cup halved strawberries
1/2 cup blueberries
1 yellow tomato, cut into eighths
2 purple radishes, thinly sliced
1 skinless chicken breast (6 oz), grilled
1 Tbsp goat-cheese crumbles
DRESSING:
1/4 cup sliced strawberries
1 Tbsp fresh orange juice
1 1/2 tsp red wine vinegar
1/2 tsp orange zest
1/2 tsp sugar
2 Tbsp nonfat greek yogurt
1 large pinch kosher salt
INGREDIENTS
1 tbsp white miso
½ tbsp mirin (sweetened white wine may be substituted)
4 tsp. low sodium soy sauce
1 tsp. peanut or canola oil
2 6 oz. salmon fillets, about 1 ¼ inches thick
½ tsp. toasted sesame seeds
1 scallion, green part only, thinly sliced (a green onion may be substituted)
37
Recipes included in the Pike County Health Department, Home Health and Hospice’s, “Eating Healthy
with the Health Department, 28 Day Challenge!!” were taken from a number of different sources
including:
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"Easy, Speedy Breakfasts." Women's Health. N.p.. Web. 2 Jul 2013.
<http://www.womenshealthmag.com/fitness/healthy-breakfast-ideas-3>.
"Weight-Loss Diet Meal Plan." Eating Well. N.p.. Web. 2 Jul 2013.
<http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_meal_plans/weight
_loss_diet_meal_plan?pC=1500&pT=diet&pD=2>.
Lifescript Family Food Expert, , and Meal Make Over Moms. "7 Healthy Lunch-Box
Favorites." Life Script, healthy living for women. N.p., 06 Oct 2010. Web. 2 Jul 2013.
<http://www.lifescript.com/food/articles/0/7_healthy_lunch-box_favorites.asp&xgt;.
Clark, Melissa. "6 Simple, Healthy Chicken Recipes." Fitness. Fitness Magazine, 01 Jan 2010.
Web. 2 Jul 2013.
"Grilled Asian Flank Steak with Sweet Slaw." Epicurious. N.p., 01 Jun 2008. Web. 2 Jul 2013.
<http://www.epicurious.com/recipes/food/views/Grilled-Asian-Flank-Steak-with-Sweet-Slaw242464?mbid=HDFD>.
Jenna, Bergen. "28-Day Challenge Change your Body, Change your Life." Prevention. N.p.. Web.
2 Jul 2013. <http://www.prevention.com/weight-loss/weight-loss-tips/28-day-challenge-fasteasy-meal-plan>.
"Banana Oat Muffins Recipe." Calorie Count, There's Strength in Numbers. N.p.. Web. 2 Jul 2013.
<http://caloriecount.about.com/banana-oat-muffins-recipe-r15652>.
"Recipes with Nutritional Facts." Self Nutrition Data, know what you eat. epicurious and
nutritiondata. Web. 2 Jul 2013. <http://nutritiondata.self.com/topics/recipes?indexDate=201306-24>.
"HEALTH STARTS HERE® 28-DAY CHALLENGE."Whole Foods Market. N.p.. Web. 2 Jul 2013.
<http://www.wholefoodsmarket.com/healthy-eating/health-starts-here/28-day-challenge>.
"Rodale Recipe Finder." Men's Health. N.p.. Web. 2 Jul 2013.
<http://recipes.menshealth.com/homepage.asp&xgt;.
"Quick and Healthy: 15-Minute Breakfasts to Crave."Delish. N.p.. Web. 3 Jul 2013.
<http://www.delish.com/recipes/cooking-recipes/quick-healthy-breakfast-recipes
"22 Healthy Lunch Ideas." Cooking Light. N.p.. Web. 3 Jul 2013.
<http://www.cookinglight.com/eating-smart/smart-choices/healthy-lunch-ideas00412000067923/page5.html>.
"10 Healthy Lunch Ideas." Women's Health. N.p.. Web. 3 Jul 2013.
<http://www.womenshealthmag.com/nutrition/lunch-ideas?page=2>.
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