…
Day: 1
Week: 1
Breakfast
Quick and Simple Oatmeal
Ingredients
Nutritional Facts per serving
1cup soy milk or water
½ cup old-fashioned oats
CALORIES
360.7
CAL
¼ cup blueberries or
FAT
7.4 G
raspberries
SATURATED FAT
0.6 G
1 tablespoon maple syrup
CHOLESTEROL
0 MG
SODIUM
136.9
MG
CARBOHYDRATES
57.9 G
TOTAL SUGARS
17.8 G
DIETARY FIBER
8.1 G
PROTEIN
18.3 G
Directions
Day: 1
Week: 1
Lunch
1.
Combine the milk or water and oats in a medium
saucepan over medium -high heat and bring to a boil.
(Use more or less liquid to reach desired consistency.)
Reduce the heat to low and simmer for 5 minutes.
2.
Serve topped with the berries and a hint of maple syrup.
Moroccan Chicken Salad
INGREDIENTS
NUTRITION




Per serving: 307 calories; 9
g fat ( 2 g sat , 5 g mono ); 63
mg cholesterol; 32
g carbohydrates; 24 g protein;2
g fiber; 267 mg sodium; 455 mg
potassium.


PREPARATION
1.
Combine rice, chicken, carrots, scallions and olives in
a large bowl. Whisk together gravy (or broth), orange
juice, lemon juice, mint, cilantro, oil, cinnamon,
cayenne and salt and pepper to taste in another bowl.
Toss dressing with rice mixture.
…
6








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
…Day: 1
Week: 1
Dinner
Chicken Stir-Fry
with Brown Rice
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
NUTRITION
Dinner serving: 490 cals, 17 g pro, 41 g carb, 5 g fiber, 9 g fat, 5 g
sat fat, 600 mg sodium
Dessert serving: 240 cals, 3 g pro, 30 g carb, 6 g fiber, 14 g fat, 9 g
sat fat, 0 mg sodium
DESSERT AND DRINK
12 oz green tea
1 oz dark chocolate (70% cacao)
1 small orange
PREPARATION
Combine chicken breasts and broccoli florets in 1 Tbsp olive oil in
skillet over medium-high heat, stirring, until chicken is done and
broccoli is crisp-tender. Stir in 1tsp chili sauce and ¼ tsp reducedsodium soy sauce. Serve over ½ cup cooked brown rice.
Day: 2
Week: 1
Breakfast
Berry Filled
Peanut Butter
Waffle
NUTRITIONAL FACTS (PER SERVING)
INGREDIENTS



1 WHOLE WHEAT/ WHOLE GRAIN TOASTER
WAFFLE
1/2 TBSP ORGANIC PEANUT BUTTER
1/4 C SLIGHTLY CRUSHED BLUEBERRIES,
BLACKBERRIES, OR RASPBERRIES
PREPARATION
…
Prepare the waffle according to the package
directions. Spread the peanut butter on the waffle.
Cup the waffle in your hand, add the berries, and
then squeeze lightly. Think of it as a berry breakfast
taco.
7
CALORIES
170.6 CAL
FAT
8.6 G
SATURATED FAT
1.7 G
CHOLESTEROL
37.2 MG
SODIUM
162.1 MG
CARBOHYDRATES
18.5 G
TOTAL SUGARS
4.3 G
DIETARY FIBER
3.5 G
PROTEIN
5.7 G
…
Day: 2
Week: 1
Lunch
PREPARATION
Tuna & Crackers; Top crackers with cream cheese, tuna
and scallion. Squeeze lemon over the top and season with
pepper.
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 (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






1. Salad: Toss lettuce, sprouts, tomato, cucumber, carrots
and radishes in a large bowl with vinaigrette dressing until
the vegetables are coated.
NUTRITION
Tuna & Crackers serving: 229 calories; 6 g fat ( 4 g sat , 2 g mono
); 42 mg cholesterol; 15 g carbohydrates; 27 g protein;1 g fiber; 382
mg sodium; 356 mg potassium.
Salad serving: 71 calories; 3 g fat ( 0 g sat , 1 g mono ); 0 mg
cholesterol; 11 g carbohydrates; 2 g protein; 3 g fiber; 334 mg sodium; 428
mg potassium.
Tuna & Crackers with Salad

Day: 2
Week: 1
Dinner
Coho Salmon and Sunshine Rice
NUTRITION
PER SERVING:320 calories (45 from fat), 5g total fat, 1g saturated fat, 40mg cholesterol, 150mg
sodium, 47g carbohydrate (6g dietary fiber, 6g sugar), 23g protein
PREPARATION
…
Preheat oven to 350°F. Heat a large Dutch
oven over medium heat. Add rice and cook,
stirring often, until toasted and fragrant, 3 to 4
minutes. Stir in cauliflower, water, onion, curry
powder, tomatoes and juice from 1/2 the lemon.
Cover tightly with foil and the Dutch oven lid
and bake until rice is almost tender, 1 to 1 1/4
hours. Uncover, arrange salmon on top of rice
and continue to bake, uncovered, until salmon
is just cooked through, about 10 minutes more;
garnish with parsley. Cut remaining lemon half
into wedges and serve on the side to squeeze
over the top.
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
8
…
Day: 3
Week: 1
Breakfast
Breakfast Burrito
INGREDIENTS




NUTRITION(PER SERVING)
CALORIES
345.9 CAL
FAT
9.6 G
SATURATED FAT
3.5 G
CHOLESTEROL
249.8 MG
SODIUM
1574.4 MG
CARBOHYDRATES
25.7 G
TOTAL SUGARS
2.5 G
DIETARY FIBER
2.4 G
PROTEIN
42.8 G
Day: 3
Week: 1
Lunch


2 TBSP SALSA
1/4 C SHREDDED LOW-FAT
CHEDDAR CHEESE
1/4 C FRESH CILANTRO
1 LARGE EGG PLUS 4
LARGE EGG WHITES,
BEATEN
1/2 C DICED LEAN HAM
1 LARGE (8'') WHOLEWHEAT TORTILLA
PREPARATION
In a nonstick skillet coated wit h cooking spray,
sauté the diced ham over medium -high heat, just
until the surface starts to brown. Place the
cooked ham in the tortilla, then add m ore cooking
spray to the skillet and scram ble the eggs
together with the cilant ro. Add the eggs to the
tortilla, top with the cheese and salsa, and fo ld.
Turkey-Pecan Salad with
Balsamic Vinegar
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
NUTRITION (PER
SERVING)
500 cals, 22 g pro, 52
g carb, 13 g fiber, 26 g
fat, 3 g sat fat, 990 mg
sodium
PREPARATION
Whisk 1 Tbsp olive oil and 2 tsp balsamic vinegar in
bowl. Add 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; and 10 unsalted pecan halves. Toss well.
Read more: http://www.prevention.com/weightloss/weight-loss-tips/28-day-challenge-fast-easy-mealplan#ixzz2XABlirlj
9
…Day: 3
Week: 1
Dinner
Crab Cake Burgers
INGREDIENTS
1/2 LB LUMP CRABMEAT
1 LG EGG WHITE
1 1/2 C PANKO BREAD CRUMBS
1/2 C REDUCED-FAT MAYONNAISE
2 SHALLOTS FINELY CHOPPED (GREN
ONIONS MAYBE SUBSTITUTED)
2 TBSP FRESH LEMON JUICE
2 TBSP CHOPPED FRESH TARRAGON
2 TBSP CHOPPED FRESH CHIVES
4 MULTIGRAIN BUNS, TOASTED
1/4 C RADISH SPROUTS
NUTRITION (PER SERVING)
CALORIES
349.1CAL
FAT
13.5 G
SATURATED FAT
2.8 G
CHOLESTEROL
60.5 MG

SODIUM
678.6 MG
CARBOHYDRATES
38.3 G
TOTAL SUGARS
4G
DIETARY FIBER
1.8 G
PROTEIN
19 G
Day: 4
Week: 1
Breakfast
PREPARATION
1. Heat oven t o 400 degrees F.
2. Combine crabmeat, egg, 1/4 teaspoon pepper, 1/2 cup of the
panko, 1/4 cup of the mayo, half of the shallots, and 1
tablespoon each of the lemon juice, tarragon, and chives. Form
into 4 patties and coat in remaining 1 cup panko.
3. Mix 1/8 teaspoon pepper and remaining 1/4 cup mayo,
shallots, and 1 tablespoon each lemon juice, tarragon, and
chives in small bowl for sauce.
4. Brown patties in nonstick pan coated with cooking spray over
medium heat 2 minutes per side. Put on baking sheet. Bake
until heated through, 4 minutes.
5. Serve on buns and top with sauce and sprouts .
CHeesy Mushroom
Scramble
INGREDIENTS
NUTRITION (PER SERVING)
CALORIES
293.1 CAL
FAT
19.1 G
SATURATED FAT
7.2 G
CHOLESTEROL
649.7 MG
SODIUM
CARBOHYDRATES
…




414.2 MG
3 EGGS
1/2 CUP PRESLICED
FRESH MUSHROOMS
1 OUNCE LOW FAT OR
FAT FREE MOZZARELLA
1 TEASPOON PAM
COOKING SPRAY
3.3 G
TOTAL SUGARS
1.7 G
DIETARY FIBER
0.4 G
PROTEIN
28.1 G
PREPARATION
1.Crack eggs into bowl. W hisk eggs to break yolks.
2.Add mushrooms and cheese.
3.Spray Pam on hot pan.
4.Add eggs. Cook and scramble until firm
10
…
Day: 4
Week: 1
Lunch
INGREDIENTS

NUTRITION


PER SERVING:120 calories
(25 from fat), 2.5g total
fat, 0g saturated
fat, 0mg cholesterol, 15mg
sodium, 20g
carbohydrate (7g dietary
fiber, 2g sugar), 7g protein







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
PREPARATION
Soak the beans overnight or 6 to 8 hours prior to cooking. Drain and rinse.
In a large pot, bring 1/2 cup water to a simmer over medium-high heat. Add onions, bell pepper and garlic and
cook, stirring frequently, until onions are translucent and beginning to brown, about 10 minutes. Stir in cumin
and chipotle and cook 1 minute, stirring. Add drained beans and 10 cups water. Bring soup to a boil, and then
lower to a simmer and cook, uncovered, for 1 1/2 to 2 hours, until beans are tender. Remove 4 cups soup and
carefully purée in a blender. Return purée to pot and stir in cilantro, nutritional yeast and lime juice. Spoon into
bowls for serving and garnish with avocado.
Day: 4
Week: 1
Dinner
Pork Chops with Apple and Thyme
INGREDIENTS MAKES 4 SERVINGS




NUTRITION
Per serving: 214 calories; 8
g fat ( 2 g sat , 4 g mono
); 60 mg cholesterol 11
g carbohydrates; 0 g added
sugars; 23 g protein; 1
g fiber; 193 mg sodium; 335
mg potassium.





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
PREPARATION
1.
2.
…
Mix 2 tablespoons broth and cornstarch in a small bowl.
Heat oil in a large nonstick skillet over high heat. Add chops and cook until browned, 2 to 3 minutes per
side. Transfer to a plate. Reduce heat to medium-high and add onion to the pan. Cook, stirring often,
until it starts to soften and brown, 2 to 3 minutes. Add apple and cook, stirring often, until tender, 3 to 5
minutes; Stir in the remaining broth, cider (or juice), mustard, thyme and the cornstarch mixture. Bring to
a boil, stirring, until thickened and glossy, about 1 minute. Return the chops to the pan and heat through.
Serve immediately.
11
…
Day: 5
Week: 1
Breakfast
NUTRITION (PER SERVING)
500 cals, 22 g pro, 52 g carb, 13
g fiber, 26 g fat, 3 g sat fat, 990
mg sodium
INGREDIENTS

1 CUP FAT-FREE BLUEBERRY
YOGURT
1/2 CUP REDUCED-FAT
COTTAGE CHEESE
1/2 CUP BLUEBERRIES AND/OR
SLICED STRAWBERRIES
2 TABLESPOONS FAT-FREE
GRANOLA
1 TEASPOON CRUSHED
WALNUTS OR ALMONDS
2 TEASPOONS GRATED DARK
CHOCOLATE





PREPARATION
Whisk 1 Tbsp olive oil and 2 tsp balsamic vinegar in bowl. Add 2
cups mixed field greens; ½ cucumber, thinly sliced; 3 oz delisliced low-fat turkey breast; 3 tomato slices (½" thick); 1 rib celery,
sliced; 5 baby carrots; and 10 unsalted pecan halves. Toss well.
Day: 5
Week: 1
Lunch
Dijon Chicken Salad
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
NUTRITION (PER SERVING)
PER SERVING:280 calories
(90 from fat), 10g total fat, 3g
saturated fat, 125mg
cholesterol, 210mg
sodium, 3g carbohydrate (0g
dietary fiber, 2g sugar), 41g
protein
PREPARATION
Remove and discard skin from chicken. Remove and
shred cooked chicken meat into a large bowl. Discard
carcass. Stir in celery, green onion, vinegar, mustard,
parsley and pepper until well combined
12
…
Day: 5
Week: 1
Dinner
Steak N
mushrooms
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)
NUTRITION(PER SERVING)
PREPARATION
370 cal, 23 g pro, 29 g
carb, 4 g fiber, 19 g fat,
3 g sat
fat, 55 mg sodium
Heat 1 Tbsp olive oil in skillet over medium high heat. Add
3 oz filet mignon or lean beef
cut into chunks and cook with 1 cup sliced
Mushrooms and ¼ cup each diced onion and
red bell pepper. Serve over ½ cup cooked
quinoa.
Day: 6
Week: 1
Breakfast
Open faced Egg
Sandwich with
Greek yogurt
INGREDIENTS





NUTRITION (PER SERVING)
350 cals, 30 g pro, 49 g carb, 9 g
fiber, 7 g fat, 2 g sat
fat, 310 mg sodium
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)
PREPARATION
1 hard or soft-cooked egg on 1 slice whole
wheat toast
…
13
… Day: 6
Week: 1
Lunch
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)
PREPARATION
NUTRITION (PER SERVING)
Drain 3 oz solid white tuna packed in water
and mix with 2 Tbsp diced celery and 1 Tbsp
reduced-fat mayonnaise. Spoon on 1 slice
whole wheat toast and top with 3 tomato
slices (½” thick).
300 cal, 26 g pro, 30 g carb, 5 g
fiber, 8 g fat, 1 g sat fat,
510 mg sodium
Day: 6
Week: 1
Diner
Whole wheat pasta
with tomatoes and
veggies
NUTRITION (PER
SERVING)
INGREDIENTS
PREPARATION
Cook pasta according to package directions,
reserving 1/4 cup pasta cooking water.
Heat a large skillet over medium heat until
hot. Add onion and cook, stirring frequently,
about 3 minutes or until beginning to stick to
pan. Add water, carrots, celery, garlic and
Swiss chard and cook 5 minutes or
vegetables are tender. Stir in tomatoes, basil,
thyme and red pepper. Bring to a boil.
Reduce heat to low and simmer 5 to 7
minutes or until vegetables are very tender
and sauce is thickened. Stir in reserved
pasta cooking water and heat through, then
stir in pasta. Serve with a sprinkle of
nutritional yeast, if wanted.












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)
14
280 calories (15 from
fat), 1.5g total fat, 0g
saturated fat, 0mg
cholesterol, 150mg
sodium, 59g
carbohydrate (10g dietary
fiber, 11g sugar), 10g
protein
…
Day: 7
Week: 1
Breakfast
INGREDIENTS
½ banana
4 oz fat-free milk
1 oz unflavored
whey protein
1 tbsp ground flax
meal
2-4 ice cubes
½ grapefruit
NUTRITION (PER SERVING)
PREPARATION
350 cal, 31 g pro, 52 g carb, 7 g
fiber, 4 g fat, 1 g sat. fat,
125 mg sodium
Combine ½ frozen banana, 4 oz fat-free milk,
1 oz unflavored whey protein, 1 Tbsp ground
flax meal, and 2 to 4 ice cubes in blender
and puree until smooth.
Day: 7
Week: 1
Lunch
Tuna Melt
INGREDIENTS











…
2 5-ounce cans chunk light tuna in
water
1 medium shallot, minced, about 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
NUTRITION (PER SERVING)
209 calories; 7 g fat ( 4 g sat , 2 g mono ); 29 mg
cholesterol; 17 g carbohydrates; 1 g added sugars; 18
g protein; 3 g fiber; 497 mg sodium; 355 mg potassium.
PREPARATION
1.
2.
Preheat broiler.
Combine tuna, shallot, mayonnaise, lemon juice, parsley,
salt, hot sauce and pepper in a medium bowl. Spread 1/4
cup of the tuna mixture on each slice of toast; top with
tomato slices and 2 tablespoons cheese. Place
sandwiches on a baking sheet and broil until the cheese is
bubbling and golden brown, 3 to 5 minutes
15
…
Day: 7
Week: 1
Dinner
Veggie Chili
Enchiladas
NUTRITION (PER SERVING)
INGREDIENTS







480 calories (70 from
fat), 7g total fat, 0g
saturated
fat, 0mg cholesterol, 630mg
sodium, 88g
carbohydrate (15g dietary
fiber, 9g sugar), 19g protein

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
PREPARATION
Preheat oven to 375°F. Line a rimmed baking sheet with parchment paper.
Heat a medium saucepot over medium-high heat until hot. Add pepper and onion and cook, stirring
frequently, about 3 minutes or until beginning to brown and stick to the pan. Stir in 1/3 cup water and cook 3
minutes longer or until vegetables are very tender. Stir in chili, cooked rice and nutritional yeast. Place about
3/4 cup of the chili mixture on each tortilla and gently roll up. Place filled tortillas on prepared baking sheet,
seam-side down.
In a small bowl, combine tomato sauce and chipotle powder and spoon over enchiladas. Bake 10 minutes or
until heated through.
Day: 8
Week: 2
Breakfast
Omelet and Toast
INGREDIENTS






NUTRITION (PER SERVING)
1 WHOLE EGG
2 EGG WHITES
SPINACH
TOMATOES
A SPRINKLE OF SHREDDED
REDUCED FAT
MOZZARELLA
2 SLICES OF WHOLE
WHEAT TOAST
CALORIES
361.1
CAL
FAT
12.9 G
SATURATED FAT
5.6 G
CHOLESTEROL
226.8 MG
SODIUM
636.6 MG
CARBOHYDRATES
31.6 G
TOTAL SUGARS
6.3 G
DIETARY FIBER
6G
PROTEIN
30.2 G
PREPARATION
…
Heat 1 Tbsp olive oil in skillet over medium high heat, add
eggs and cook until almost solid, add spinach, tomatoes,
and a sprinkle of shredded mozzarella and form
into omelet. Eat with 2 slices of whole wheat toast.
16