Week 2 Diet plan

Doesn't it feel good to eat healthier? I think so.. Here is a general meal plan for week 2, and if check out the website in the last post for other meal ideas - remember stay within your ranges, breakfast around 300, lunch around 400 and dinner around 500 calories. 2-3 snacks around 100 calories. (one between breakfast and lunch, one between lunch and dinner and one after dinner, but not too late!!) Remember don't eat 2 hours before bedtime.

Breakfast Options- same as week 1 or keep within 300 calories or so

If your up for a yummy saturday morning breakfast here is a good recipe i found in my light and tasty magazine.
10 egg whites
5 eggs
1 cup fat free milk
1/4 tsp salt
1/4 tsp pepper
1 1/2 cups full cooked lean ham
1 c chopped fresh broccoli
4 ounces cheese
1 medium tomato, seeded and chopped
3 tablespoons finely chopped onion
In a bowl, beat the egg whites, eggs, milk, seasoned salt and pepper. Pour into a 10 inch ovenproof skillet coated w/ nonstick cooking spray. Sprinkle with the ham, broccoli, cheese, tomato and onion. Bake, uncovered, at 350 for 30-35 minutes. Broil 4-6 in. from the heat for 1-2 minutes or until eggs are lightly browned and set. One slice equals 230 calories.

Lunch options (or use any from last week)
Day 1:
Turkey sandwich on wheat with lettuce and tomato
carrot sticks
fruit

Day 2:
Chicken spinach salad
Toss together cooked chicken, spinach, apples, craisins, sliced almonds and avacodo. Add poppy seed dressing, not too much! and enjoy!

Day 3:
BLT on wheat using turkey bacon! Top with tomato, lettuce, lowfat mayo
fruit
cucumbers sliced

Day 4: Tuna Salad Wraps (you can half this recipe)

Ingredients

For the tuna salad:

2 6-ounce cans tuna, drained

1/2 cup non-fat mayonnaise

1/4 cup finely diced celery

1/4 cup finely diced, sweet onion

For the wraps:

4 large flour tortillas

4 lettuce leaves, green leaf, bibb or romaine, shredded

4 large slices ripe tomato, sliced very thin

Cooking Instructions

For the tuna salad:

1. In a mixing bowl, combine the tuna, mayonnaise, celery and onion.

For the wraps:

2. Lay the tortillas out on a work surface and divide the tuna mixture among the tortillas, spreading it out in the center of each tortilla. Divide the shredded lettuce among the tortillas and top with a slice of tomato. Tightly roll each tortilla into a cylinder, ending with the seam side down.

(The wraps can be stored in the refrigerator for up to 3 days.)

3. Cut the wraps in half on the diagonal and serve.

Calories 327 per wrap
piece of fruit

Day 5: Peanut butter (1 TBS) and jelly or jam (1 TBS) sandwich on whole wheat bread = 350 calories
veggies (carrot sticks, cucumber slices, tomatoes, sliced with salt and pepper, celery)
I'm only doing 5 because you can repeat one or do one from last week!!!

Dinner Options:
Day 1:
Fiery skewered shrimp (or chicken)
1 TB olive oil
2 garlic cloves, minced
1/2 to 1 tsp crushed red pepper flakes
1/4 tsp ground ginger
1 1/2 lbs uncooked large shrimp peeled and deveined
2 small green peppers, cut into 1 inch squares

In shallow bowl, combine the oil, garlic, pepper flakes and ginger. Add shrimp and coat evenly. Cover and refrigerate for 2 hours.
Thread shrimp and green pepper alternatively on skewers. Broil for 3 minutes, turn and broil 2-3 minutes longer or until shrimp is pink.
One skewer = 173 calories
and
Brown rice 1/2 Cup
and
Broiled parmesan tomatoes
3 large tomatoes
1 TB olive
1 garlic clove, minced
1/4 tsp pepper
1 tb basil or 1 tsp dried basil
3/4 C soft bread crumbs
2 TB grated parmesan cheese.
Slice tomatoes in half. Using a small spoon, remove seeds. Place tomato halves on a broiler pan coated with nonstick cooking spray. Combine the oil, garlic and pepper. Brush over tomatoes, sprinkle with basil. Broil for 3-4 minutes, sprinkle with parmesan broil 1-2 minutes longer. One tomato half = 55 calories

Day 2:
Stir Fried Beef on Lettuce
1/3 C soy sauce
1/3 cup chicken broth
1 lb boneless beef sirloin steak cut into 1/8 strips
1 tsp cornstarch
1/2 lb fresh mushrooms, sliced
2 cups fresh snow peas
4 tsp canola oil, divided
4 cups shredded lettuce
In a small bowl combine the soy sauce and broth. Reserve 1/4 c. place beef in a resealable bag and add remaining soy sauce mixture, seal and mix. Refrigerate for 15 minutes. Place cornstarch in a small bowl. Stir in reserved soy sauce mixture until smooth. set aside.
In a nonstick skillet, stir fry mushrooms and snow peas in 2 tsp hot oil for 3-4 minutes. Remove and keep warm. Drain and discard marinade from beef. in same skillet, stirfry beef in remaining oil for 2 minutes. Stir cornstarch mixture and add to skillet. Bring to a boil; cook and stir for 1-2 minutes or until slightly thickened. Place lettuce on 4 serving plates and top with beef mixture and snow pea mixture. (4 servings) 1 serving = (1 cup lettuce and 1 cup stir fry mixture) 246 calories.
If you want , just eat 2 servings of this, or add a side dish or 2 with around 250 cals

Day 3 Broiled or Grilled Lemon Chicken with Roasted Vegetables
Marinade: zest of 1 lemon
1/2 C lemon juice
1/2 cup olive oil
salt and pepper
1 tsp minced garlic
Meat: 1 1/2 lbs boneless skinless chicken breast
Vegetables: 1 bunch broccoli, 1 zuchinni squash, all cut into large bite sized chunks
1 russet or 2 red potatoes, sliced 1/4" or thinner
8 oz whole mushrooms

Mix marinade and allow chicken and vegetables to marinade in large resealable bag for 1 hour or more. Remove and place on cookie sheet sprayed with nonstick cooking spray. Roast meat and veggies in oven at 375 degrees for 20-30 minutes. Stir and turn occasionally. Serves 4
1 serving = 330 calories

Fresh fruit- 50 cal
skim milk- 110 cal

Day 4: Orange Chicken
1/4 c chicken broth
3 TB hoisin sauce
2 TB apricot preserves
2 tsp soy sauce
1 tsp orange zest
2 large oranges
3 tb cilantro fresh and chopped
1 TB olive oil
1 1/2 lbs boneless, skinless chicken breasts, cut into large chunks
In a small bowl combine first 5 ingredients
Peel and coarsely chop oranges, remove seeds. In a large bowl gently toss oranges w/ cilantro.
Heat olive oil in skillet. Add chicken pieces and saute 2-5 minutes Pour hoisin sauce mixture over chicken; simmer 5 minutes. Sauce will reduce while simmering and will create a glaze for chicken. Remove to platter, serve with orange cilantro mixture. 1 serving = 264 cal
Serve with rice and steamed veggies

Day 5: Chicken tacos

Ingredients

1 red pepper

2 large boneless, skinless chicken breasts, about 6 to 8 ounces each

1 tablespoon canola oil

salt to taste

freshly ground black pepper

8 corn tortillas

2 tablespoons fresh lime juice

1/2 cup non-fat sour cream

1 1/2 cups shredded lettuce

2 large tomatoes, seeded and diced

2 tablespoons cilantro leaves

1 jalapeño chili pepper, seeded and minced, optional

2 limes, cut into wedges

Cooking Instructions

1. Preheat the grill to high.

2. Place the pepper on the grill and roast it on all sides until it is evenly blackened and blistered. Place the pepper in a bowl and cover with plastic wrap.

3. Turn the grill down to medium-high. Brush the chicken breasts with oil and season them with salt and pepper. Grill the chicken breasts on both sides until they are cooked through, about 6 minutes per side. Transfer the chicken to a cutting board and cool.

4. Meanwhile, separate the tortillas into 2 stacks. Wrap them in foil and warm them on the grill.

5. Remove the pepper from the bowl and peel it. Remove the stem and seeds. Cut the pepper into strips and place them in a medium bowl.

6. Cut the chicken into strips and add them to the bowl with the peppers. Sprinkle the chicken and peppers with the fresh lime juice.

7. Fill the tortillas with chicken and peppers, sour cream, lettuce, tomatoes, cilantro leaves and jalapeño pepper. Serve 2 tacos per person with lime wedges on the side.
Calories =464

Add a piece of fruit if you like

Day 6:
Grilled chicken
whole wheat pasta or brown rice
veggies
My mom also posted a great recipe under "great website" post in the comments section!