Your 1200 to 1300

Calorie Meal Plan

Complete with shopping lists and day-to-day
instructions, this guide will help you prepare
for the week and plan delicious, well-balanced
meals within your recommended calorie range.
Your weight loss goal will be well within reach
with this basis for healthy eating!
Contents
03 20
Meal Plan Like an Expert Day 2 Recipes
Learn the basics of what your meals
Sear up some salmon for dinner
should include

05 25
Hydration Recipes Day 3 Recipes
Essential to weight loss and Do you have what it takes to make this
maintenance chopped salad?

11 31
Meal Plan Grocery List Day 4 Recipes
All the foods you need this week Save time today with some leftovers

13 38
Meal Plan Overview Day 5 Recipes
A look at what you'll be eating this week Mini quiche with major flavor

14 45
Day 1 Recipes Day 6 Recipes
Start off on the right foot A Mexican staple made at home

51
Day 7 Recipes
Finish the week with a sweet treat
Expert Tip

Thinking about weight loss can be overwhelming, but you can do it! Try
to set realistic, achievable goals for yourself to stay motivated; take it
one meal and one day at a time. Aim for eating a balance of foods high
in fiber, healthy unsaturated fats, and protein to keep you satiated
and energized throughout the day. Avoid skipping meals and, most
importantly, don’t forget to enjoy your food!

Kristy Del Coro, MS, RDN

Culinary Nutritionist
Meal Plan Like an Expert
Sticking to a calorie-controlled diet and being active will help you
achieve and maintain a healthy weight. Let's get started!

Between books, magazines, television, and planning meals, the priority should
and digital content, there are countless be to get as many nutrients as possible
weight loss plans out there. But no matter and feel satisfied and energized after each
how different all of these plans may meal and at the end of each day.
seem, the bottom line is that they are all
different versions of a calorie-controlled Calorie Goals
eating plan. What differentiates Age, height, weight, activity level, and
healthy “diets” is the kinds of foods gender all play a role when determining
recommended within that eating plan. your calorie needs. This meal plan
provides an average of 1200 calories per
Where the calories come from is just as day. The plan is meant to help you stay
important (if not more important) as the within the right range for your needs—
number of calories. When picking foods but try not to become fixated on counting
single calories. The most important thing

YOUR HEALTHY MEAL PLAN 03

Meal Plan Like an Expert

is to focus on the big picture of achieving overall

balance throughout the day by choosing nutrient- About This Meal Plan
rich foods, generally staying within the right
range, and avoiding empty calories. This plan is designed to
provide variety throughout
Exercise the week, but we
Cutting calories and eating well is the most understand that it’s not
effective tool to losing weight but exercise is always easy to carve out
essential to a healthy lifestyle and is key to cooking time. Feel free to
maintaining your weight once you lose it. Do modify the plan to save
what you enjoy—everything counts, including time and effort—instead
something as simple as a half-hour walk three of whipping up all the
times a week. recipes, double or triple
your favorite few and enjoy
Healthy Foods the delicious leftovers
Meals should be made primarily from whole throughout the week.
foods, including vegetables, fruits, whole grains,
legumes, and healthy fats and proteins. Cooking Many recipes include
from scratch as much as possible gives you better smaller portions of cheeses,
control of your eating since you know exactly nuts, seeds, and more for
what you are putting into each meal. When added flavor and texture.
planning your meals, a good rule of thumb is to Not everything is a must-
make vegetables the main component or “star” buy! Shop smart and
of your plate (vegetables are very low in calories swap out more expensive
and high in nutrients) and use other foods as ingredients for items on
“supporting actors” to round out the meal. sale, buy one variety and
use across all recipes that
Set Yourself Up for Success call for similar items, or
To be most efficient, it helps to have all of your omit altogether.
ingredients measured and laid out before you
start cooking. In some cases, you can even do Use sturdy tupperware
this earlier in the day or the night before so that and mason jars to keep
the time you spend actually cooking the meal is pre-chopped veggies and
manageable. leftovers fresh. Store
ingredients that weren't
And if you know you will be really tight on time, used where they belong,
certain items can be fully made in advance— like your pantry, fridge, or
including soups, grains, salad dressings, and freezer.
snacks. This will make meal planning much less
overwhelming and will guarantee that you will
stick to your eating plan.
YOUR HEALTHY MEAL PLAN 04
Hydrating Beverages
Staying hydrated is essential to weight loss and maintenance. Drinking
the right amount of fluid is key to staying healthy and also helps you feel
satisfied between meals.

Choose sugar-free, calorie-free, caffeine- Caffeinated tea and coffee (without added
free beverages with meals and also sip sugar or large amount of milk/cream) are
on them throughout the day. Water, okay in moderation, but keep in mind
sparkling water (plain or naturally that they are not as hydrating as non-
flavored), and unsweetened herbal tea caffeinated beverages. If you do enjoy the
are the best choices. If plain water gets occasional latte or cappuccino, just don’t
old, flavor your drink yourself by adding forget to factor that into your calorie count
a small amount of fruits, vegetables, for the day.
or herbs—citrus, muddled berries,
cucumber, or mint are all delicious Lastly, diet drinks may be tempting and
choices. are not harmful as an occasional beverage,
but some studies indicate that even diet
While 100% fruit juice sounds healthy, it drinks can lead to weight gain because of
is better to consume calories from whole the way the body reacts to the artificial
fruit as part of a meal or snack or in a sweeteners, so this shouldn’t be your first
smoothie where the fruit retains all of its choice for weight loss.
fiber. Juice may quench your thirst but
will still leave you hungry. As a start, try these refreshing, low-
calorie thirst quenchers.

YOUR HEALTHY MEAL PLAN 05

Hydration Recipes

Freshly Steeped Mint

and Lemon Tea
Servings : 1

Ingredients
½ cup fresh mint leaves, packed
1/4 lemon, sliced
64 ounces hot water

Nutrition Facts
Serving Size: 1 cup

Calories: 1 Fiber: 0g
Total Fat: 0g Total Sugars: 0g
Carbohydrate: 0g Added Sugars: 0g
Protein: 0g

Preparation
1. Wrap the fresh mint leaves in a
cheesecloth and tie tightly. You can also
use a pitcher with an infuser if you have
one.

2. Add the mint leaves and lemon to an

empty pitcher. Fill it to the top with
boiling hot water.

3. Let sit for at least 30 minutes before

enjoying.

YOUR HEALTHY MEAL PLAN 06

Hydration Recipes

Simple Cinnamon Tea

Servings : 1

Ingredients
cinnamon stick (Ceylon
1
cinnamon)
1 cup boiling water
tea bag (regular or decaffeinated
1
black tea or herbal tea)
honey (or other sweetener) to
-
taste (optional)

Nutrition Facts
Serving Size: 1 cup

Calories: 0 Fiber: 0g
Total Fat: 0g Total Sugars: 0g
Carbohydrate: 0g Added Sugars: 0g
Protein: 0g

Preparation
1. Place the cinnamon stick in a mug.
2. Add the boiling water and steep the
cinnamon stick tea, covered, for 10
minutes.

3. Add the teabag. Steep for one to two

additional minutes. Remove the teabag
and cinnamon stick.

4. Sweeten to taste, if desired.

YOUR HEALTHY MEAL PLAN 07

Hydration Recipes

Cinnamon Infused
Ginger Lemon Iced
Tea
Servings : 8

Ingredients
2 cinnamon sticks
slices ginger, about ¼-inch thick
5
each
¼ lemon, sliced
64 ounces hot water

Nutrition Facts
Serving Size: 1 cup

Calories: 0 Fiber: 0g
Total Fat: 0g Total Sugars: 0g
Carbohydrate: 0g Added Sugars: 0g
Protein: 0g

Preparation
1. Place all ingredients in a large pitcher
and let steep and cool overnight.

2. Place in the refrigerator to chill. Add ice

cubes and a fresh lemon slice to each
glass before serving the liquid. You can
keep the cinnamon sticks in the pitcher
for a second batch and discard the
ginger and lemon slices.

YOUR HEALTHY MEAL PLAN 08

Hydration Recipes

Strawberry Basil
Sparkler
Servings : 1

Ingredients
- ice
4 strawberries, sliced
6 basil leaves, roughly chopped
ounces sodium-free sparkling
12
water

Nutrition Facts
Serving Size: 1 cup

Calories: 16 Fiber: 1g
Total Fat: 0g Total Sugars: 2g
Carbohydrate: 4g Added Sugars: 0g
Protein: 0g

Preparation
1. Add ice to a highball glass.
2. Add sliced strawberries and basil.
3. Fill with sparkling water and stir. Enjoy!

YOUR HEALTHY MEAL PLAN 09

Hydration Recipes

Mixed Berry Ice

Cubes With Seltzer
Servings :4

Ingredients
¼ cup blueberries
¼ cup raspberries
¼ cup blackberries
- tap water
- seltzer water

Nutrition Facts
Serving Size: 4 cubes + seltzer

Calories: 13 Fiber: 1g
Total Fat: 0g Total Sugars: 2g
Carbohydrate: 3g Added Sugars: 0g
Protein: 0g

Preparation
1. Divide the berries among a 16 cube ice
cube tray. Add tap water to cover and
place in the freezer until frozen (best to
do this a day ahead).

2. To serve, place desired amount of ice

cubes in a glass and top with selzter
water.

YOUR HEALTHY MEAL PLAN 10

Meal Plan Grocery List
Review the list and cross out items you already
have handy. Doing this will save you time and
money at the supermarket.

Bread and Bakery Meat and Seafood Dried thyme

1 Whole grain bagel 1 Pack Canadian bacon Powdered sugar
1 Pack grain tortilla or 2 Chicken breasts
Instant coffee
wrap
4 Ounces wild Alaskan granules
1 Pack corn tortillas salmon
Dark chocolate chips
Canned Goods Pantry Items or bar

1 Jar sliced roasted red Olive oil spray Dried sage

peppers Curry powder
Olive oil
1 5-ounce can solid
Garlic powder
Avocado or canola oil
white albacore tuna
Apple cider vinegar Whole coriander seeds
2 15-ounce cans
unsweetened reduced Salt Ground coriander
fat coconut milk Black pepper Ground cumin
1¼ Cups almond milk Almond butter Dried oregano
1 Jar mild harissa paste Chia seeds Paprika
1 Jar red curry paste Unsweetened coconut Ground cinnamon
3 15-ounce cans flakes Red pepper flakes
chickpeas
Popcorn kernels Bay leaves
1 15-ounce can low
Wild rice Dried basil
sodium pinto or black
beans Rolled oats Lentils
3 Quarts unsalted Steel cut oats Roasted cashews
vegetable stock (freeze Quinoa Pecans
leftovers) White whole wheat Raw almonds
1 Small jar Kalamata flour
Sliced almonds
olives Baking powder
Ground flaxseed
1 8-ounce package Baking soda
Raisins
enchilada sauce Brown sugar
Dried cranberries
1 Small jar sun dried Vanilla extract
Spaghetti
tomatoes Maple syrup
1 14-ounce can low Honey
sodium canned diced
Unsweetened cocoa
tomatoes
powder

YOUR HEALTHY MEAL PLAN 11

Grocery List Continued
Frozen Goods 1 Small red onion
1 Bag frozen mixed 1 Bunch broccoli
berries
1 Small sweet potato
1 Bag frozen cherries
1 Bunch kale
1 Bag frozen raspberries
3 Avocados
1 Bag frozen corn
3 Ounces mushrooms
1 Bag frozen edamame
1 Clementine

Fresh Produce 1 Pint fresh strawberries

1 Large zucchini 1 Bunch grapes

3 Medium yellow onions 1 Small papaya

1 Pint cherry tomatoes 1 Small pineapple

1 Cob of corn 1 Banana

9 Large carrots 2 Bell peppers

1 Kiwi
Dairy and Eggs
1 Large cucumber
1 Dozen eggs
1 Bunch arugula
2 Ounces monterey jack
1 Bunch scallion greens
cheese
5 Butternut squash
1 Cup 2% milk
5 Ounces baby spinach
1 Pint plain nonfat greek
1 Apple yogurt
4 Lemons 1 Smallest container
2 Limes hummus

1 Small packet cilantro 8 Ounces cheddar cheese

1 Small bunch parsley 1 Tbsp grated parmesan

1 Small bunch mint 4 Ounces crumbled feta

3 Ounces fresh basil

1 Tablespoon fresh
oregano
1 Sprig fresh rosemary
3 Heads garlic
4 Stalks celery
1 Large bulb fennel

YOUR HEALTHY MEAL PLAN 12

Meal Plan Overview
1200-1300 Calories
SNACKS/
BREAKFAST LUNCH DINNER DESSERT TOTAL
Garlic Parmesan
California Summer Butternut Squash Chickpea and
Popcorn + Mocha
Vegetable Omelet Grain Bowl Chicken Soup
1 – – –
Dusted Almonds 1,228
–
319 calories 377 calories 258 calories
274 calories

Cherry Berry Anti-

Spinach and Feta Pan-Seared Cumin Lime
Inflammatory
Oatmeal Bowl Salmon with Roasted Chickpeas
2 Smoothie Bowl
– Quinoa –
1,293
–
309 calories – 175 calories
337 calories
472 calories

Vegetarian Spinach Spaghetti

Ultimate 1 Raspberry
Hummus Aglio e Olio +
Mediterranean Oatmeal Muffin
3 Breakfast Bagel
Chopped Salad
Roasted Broccoli
–
1,217
– –
– 147 calories
299 calories 383 calories
383 calories
Kale and Lentil Leftover Mocha
Low-Sugar
Stuffed Sweet Leftover Ultimate Dusted Almonds
Coconut Raspberry
Potato + Mediterranean + Walnut
4 Oatmeal
Roasted Broccoli Chopped Salad Edamame Mix
1,244
–
– – –
223 calories
335 calories 383 calories 303 calories
Leftover Walnut
2 Spinach and Edamame Mix
Mediterranean Red Curry Lentil
Quinoa Mini + 1 Raspberry
Veggie Wrap Soup
5 Quiche
– –
Oatmeal Muffin + 1,211
– Fruit Salad
239 calories 348 calories
264 calories –
360 calories
Vegetable Bean Leftover Mini
Greek Yogurt Leftover Red Curry
and Cheese Quiche + Fruit
Blender Pancakes Lentil Soup
6 – –
Enchiladas Salad 1,239
– –
153 calories 348 calories
543 calories 190 calories
Dark Chocolate
Leftover Greek
Curried Tuna Salad Chicken with Basil Avocado Mousse +
Yogurt Blender
Avocado Boats and Vegetables Strawberry Banana
7 Pancakes
– – Smoothie
1,216
–
241 calories 349 calories –
153 calories
473 calories

YOUR HEALTHY MEAL PLAN 13

Day 1 Recipes

Harissa Chickpea and Chicken

Soup 17
California Summer
Vegetable Omelet 15

Garlic Parmesan Popcorn

and Mocha Dusted Almonds 18

Healthy Butternut Squash

Grain Bowl 16

YOUR HEALTHY MEAL PLAN 14

New Year's Recipes

California Summer Vegetable Omelet

Servings : 1

Ingredients Preparation
- Olive oil spray 1. Spray a small nonstick skillet with olive
¼ cup zucchini, chopped oil and heat on low.
2 tablespoons onion, diced
2. Add zucchini and onion and cook,
¼ cup cherry tomatoes, quartered
stirring, until onion is soft.
ear of corn, kernels removed and
½
cob discarded 3. In a small bowl, mix tomatoes, corn
2 tablespoons cilantro, chopped kernels, and cilantro. Once zucchini
2 large eggs mixture is cooked, remove from pan

1 tablespoon water into bowl with corn mixture.

- pinch black pepper

4. Wipe the skillet clean and spray with oil
tablespoons monterrey jack
2 again. Place back on low heat.
cheese
¼ small avocado, sliced 5. In another bowl, whisk together eggs,
water, and pepper. Pour egg mixture
into the skillet and let cook until eggs
are almost set.
Nutrition Facts
Serving Size: 1 omelet 6. Sprinkle corn mixture onto one half of
Calories: 319 the eggs. Top with cheese and fold eggs
Fiber: 5g
Total Fat: 20g in half over the vegetables and cheese.
Total Sugars: 6g
Carbohydrate: 19g Continue cooking until eggs are set.
Added Sugars: 0g
Protein: 19g
7. Carefully slide omelet from the pan
onto a plate and top with sliced
avocado.

YOUR HEALTHY MEAL PLAN 15

New Year's Recipes

Healthy Butternut Squash Grain Bowl

Servings : 1

Ingredients Preparation
½ cup butternut squash cubes 1. Heat oven to 400F. Line a baking sheet
½ teaspoon olive oil with parchment or a silicone baking
½ teaspoon maple syrup mat.

¼ teaspoon cinnamon
2. Toss butternut squash with oil, syrup,
¼ teaspoon freshly cracked pepper
cinnamon, pepper, and salt. Spread
- pinch of salt evenly on the baking sheet and roast for
2 tablespoons pecans 25 to 30 minutes, stirring occasionally.
½ cup cooked wild rice
1 cups baby spinach or spring mix
3. Place pecans on a piece of foil or small
baking sheet and toast at 400F for 5 to
½ small Honeycrisp apple
10 minutes or until fragrant, watching
2 tablespoons dried cranberries
carefully.

4. Assemble bowls. Divide rice between

two bowls. Add greens, squash, apples,

Nutrition Facts cranberries and toasted pecans.

Servings: 1 bowl

Calories: 377 Fiber: 8g

Total Fat: 12g Total Sugars: 21g
Carbohydrate: 65g Added Sugars: 10g
Protein: 9g

YOUR HEALTHY MEAL PLAN 16

New Year's Recipes

Harissa Chickpea and Chicken Soup

Servings : 6

Ingredients Preparation
pound raw skinless chicken 1. Place chicken breast, coriander seeds,
¾
breast bay leaf, lemon, and parsley, in a small
1 tablespoon coriander seeds pot. Add 2 cups cold water and bring
1 bay leaf just to a simmer over medium-high

½ small lemon heat. Lower heat to medium-low.

Cook until chicken breast reaches an
1 large sprig parsley
internal temperature of 165F, about 10
2 cups water
to 15 minutes. When cooked, transfer
2 tablespoons olive oil
chicken to a plate or cutting board, and
2 cups small diced onion let cool. Once cool, shred into bite-
5 cloves garlic, chopped size pieces which will be added to the
2 cups small diced carrot finished soup. Reserve about 2 cups of
2 cups small diced celery shredded chicken.
2 cups small diced fennel
2 teaspoons Kosher salt 2. While the chicken is cooking, start to
prepare the soup. Add olive oil to a
2-4 tablespoons mild harissa paste
medium stockpot over medium heat;
2 teaspoons ground cumin
add onion and garlic and sauté for 5
2 teaspoons ground coriander
minutes until translucent.
2 1/2 cups cooked chickpeas,
2½
unsalted 3. Add the carrots, celery, fennel, and salt;
4 cups unsalted vegetable stock stir and cover, continuing to cook about
4 tablespoons chopped fresh mint 10 minutes.
tablespoons chopped fresh
4 4. When vegetables have started to soften,
parsley
stir in the harissa, cumin, and coriander
and cook for a minute or two.

Nutrition Facts 5. Gently mix in the cooked chickpeas

Servings: 2 cups each and vegetable stock and bring to a
Calories: 258 Fiber: 7g boil. Reduce to a simmer and cook for
Total Fat: 9g Total Sugars: 12g another 10 minutes.
Carbohydrate: 29g Added Sugars: 0g
Protein: 18g
6. Add shredded chicken to the pot and
mix well.

7. Remove from heat, taste and adjust

seasoning if necessary.

8. Divide into bowls and top with chopped

mint and parsley. Freeze leftovers!

YOUR HEALTHY MEAL PLAN 17

New Year's Recipes

Low Sodium Garlic Parmesan Popcorn

Servings : 1

Ingredients Preparation
1 teaspoons olive or avocado oil 1. Heat oil in the bottom of a small
½ cup popcorn kernels saucepan over medium high heat. Add 2
1 cloves garlic, minced or 3 kernels to the pan while heating.

tablespoons good quality

1 2. Once kernels start to pop, add
parmesan cheese, freshly grated
remaining popcorn kernels and garlic.
1/8 teaspoon garlic powder
Cover the pan and cook, shaking the
pan to keep kernels from burning.

3. Once kernels have stopped popping,

Nutrition Facts
remove from heat and sprinkle the
Servings: 1 cup
parmesan and garlic powder on top.
Calories: 126 Fiber: 2g
Shake to coat popcorn evenly, then pour
Total Fat: 7g Total Sugars: 0g
into bowls and enjoy.
Carbohydrate: 14g Added Sugars: 0g
Protein: 4g

YOUR HEALTHY MEAL PLAN 18

New Year's Recipes

Mocha Dusted Almonds

Servings : 3

Ingredients Preparation
½ cup raw almonds (unsalted) 1. In a small non-stick skillet, toast
¼ teaspoon extra virgin olive oil almonds over low heat, stirring every
tablespoon unsweetened cocoa couple of minutes, until they are
½ fragrant, about 3 minutes. Add olive oil
powder
½ teaspoon instant coffee granules and stir to coat. Remove from heat.

½ teaspoon powdered sugar

2. Blend cocoa powder, coffee, and
powdered sugar in a high powered
blender or food processor until the
Nutrition Facts coffee granules are incorporated into a
Servings: 1 ounce powder.
Calories: 148 Fiber: 3g
Total Fat: 13g
3. Pour almonds and cocoa mixture
Total Sugars: 1g
into a medium bowl and toss to coat
Carbohydrate: 6g Added Sugars: 0g
evenly. Shake off excess. Spread over
Protein: 5g
parchment or waxed paper to cool.

4. Store almonds in an airtight container

at room temperature.

YOUR HEALTHY MEAL PLAN 19

Day 2 Recipes

Cherry Berry Smoothie

Bowl
21
Pan-Seared Salmon With
Mediterranean Quinoa 23

Spinach and Feta Oatmeal Bowl

22

Healthy Butternut Squash

Grain Bowl 24

YOUR HEALTHY MEAL PLAN 20

New Year's Recipes

Cherry Berry Smoothie Bowl

Servings
Servings::21

Ingredients Preparation
¼ cup 2% milk 1. Combine milk, yogurt, berries, cherries,
½ cup low-fat plain yogurt carrots, almonds, almond butter, and
½ cup frozen mixed berries lemon juice in a blender. Blend on high
until smooth, adding water as needed
½ cup frozen cherries
to thin the mixture. In a small bowl,
½ cup grated carrots
combine chipotle powder, garlic, and
1 tablespoons sliced almonds
cumin.
½ tablespoon almond butter
½ tablespoon fresh lemon juice 2. Top with kiwi slices, chia seeds, and
½ medium kiwi, sliced coconut flakes. Heat an oven-proof
½ tablespoon chia seeds skillet on the stove over high heat. Add

tablespoon unsweetened coconut oil and swirl skillet to coat.

½
flakes

Nutrition Facts
Serving Size: 1 bowl

Calories: 337 Fiber: 10g

Total Fat: 12g Total Sugars: 31g
Carbohydrate: 48g Added Sugars: 1g
Protein: 14g

YOUR HEALTHY MEAL PLAN 21

New Year's Recipes

Spinach and Feta Oatmeal Bowl

Servings : 1

Ingredients Preparation
½ cup rolled oats 1. In a small saucepan, bring stock or
cup low-sodium chicken or vege- water to a boil. Add oats and turn heat
1
table broth to low. Cook, stirring occasionally, until
- olive oil spray oats have absorbed all of the liquid,
2 cloves garlic, minced about 5 minutes.
1 cup baby spinach 2. Meanwhile, in a small nonstick skillet,
1 large egg sauté garlic and spinach. Remove from
1 tablespoon feta cheese crumbles pan and set aside.

- freshly cracked black pepper 3. Spray skillet with olive oil spray and fry
egg to desired doneness.

4. Spoon oatmeal into a bowl. Stir in

spinach and feta cheese. Top with
Nutrition Facts
Servings: 1 bowl
fried egg and a generous crack of black

Calories: 309 Fiber: 5g pepper. Enjoy!

Total Fat: 11g Total Sugars: 1g

Carbohydrate: 34g Added Sugars: 0g
Protein: 19g

YOUR HEALTHY MEAL PLAN 22

New Year's Recipes

Pan-Seared Salmon With Mediterranean Quinoa

Servings : 1

Ingredients Preparation
2 tablespoons black olives 1. Chop olives, sun-dried tomatoes, and
2 tablespoons sun dried tomatoes parsley. Peel and mince garlic clove. Set
4 sprigs fresh parsley aside.

1 small clove garlic

2. Cook quinoa according to package
¼ cup quinoa, dry
directions.
¼ pound wild Alaskan salmon, raw
1/8 teaspoon black pepper 3. While the quinoa is cooking, pat your
salmon dry with a paper towel. Rub
2 cups baby spinach
each piece (cut in 2 if you have one large
½ tablespoon olive oil
piece) with a small amount of olive oil
1/8 teaspoon dried basil
and sprinkle with black pepper.
1/8 teaspoon salt
½ ounce feta cheese 4. Heat a pan to medium-high heat. Once
hot, add the salmon skin side up. Cook
for three minutes, and then flip over

Nutrition Facts and cook for three more minutes.

Servings Size: Whole recipe
5. While the quinoa and salmon are
Calories: 472 Fiber: 7g
cooking, heat your olive oil and garlic
Total Fat: 21g Total Sugars: 5g
over medium heat in a separate pan.
Carbohydrate: 37g Added Sugars: 0g
Once hot, add the baby spinach and
Protein: 36g
sauté for a few minutes until it's wilted.

6. When your quinoa is done, mix in

olives, sun-dried tomatoes, parsley,
basil, and salt. Mix feta cheese in last.

7. Serve quinoa and spinach side by side

with the salmon over the top. Enjoy!

YOUR HEALTHY MEAL PLAN 23

New Year's Recipes

Cumin-Lime Roasted Chickpeas

Servings : 1

Ingredients Preparation
1/3 15-ounce can chickpeas 1. Pre-heat oven to 400 F.
1 teaspoon olive oil
2. Rinse and drain chickpeas and blot with
½ teaspoon lime juice
a paper towel to remove all moisture.
1 teaspoons cumin powder
¼ teaspoon garlic powder 3. Toss chickpeas with 1.5 teaspoons of
¼ teaspoon paprika olive oil and place on a foil-lined baking
1/8 teaspoon salt sheet.

4. Bake at 400 degrees for 25 minutes.

Remove from oven and allow to cool
Nutrition Facts completely on the baking sheet.
Servings Size: 1 bowl

Calories: 175 Fiber: 7g

5. Turn oven down to 350 F.
Total Fat: 8g Total Sugars: 4g
6. Stir together remaining 1.5 teaspoons
Carbohydrate: 21g Added Sugars: 0g
oil, lime juice, cumin, garlic, paprika,
Protein: 7g
and salt until it forms a paste.

7. Toss mixture with cooled chickpeas and

use your hands to ensure all chickpeas
are coated.

8. Spread chickpeas evenly onto the same

foil-lined baking sheet and bake at 350
F for 15 minutes, checking on them
every 5 minutes to make sure they’re
not burning.

9. Allow chickpeas to cool completely

before eating. When the chickpeas
are done, they should feel lighter and
be very crunchy but not burned. Store
them in an airtight container at room
temperature for up to 2 days. However,
they're best eaten right away.

YOUR HEALTHY MEAL PLAN 24

Day 3 Recipes

Vegetarian Hummus Breakfast

Bagel 26
Spinach Spaghetti Aglio e
Olio and Lemony Roasted 28
Low-Carb Broccoli

Ultimate Mediterranean
Chopped Salad 27

Raspberry Oatmeal Muffins

30

YOUR HEALTHY MEAL PLAN 25

New Year's Recipes

Vegetarian Hummus Breakfast Bagel

Servings : 1

Ingredients Preparation
½ 100% whole grain bagel 1. Toast bagel.
- nonstick spray
2. Beat egg in a small bowl. Cover skillet
1 egg with nonstick spray and heat on
2 tablespoons hummus medium. Add beaten egg and cook,
6 slices cucumber stirring frequently, until cooked
tablespoons sliced roasted red through.
2
peppers
3. Spread toasted bagel with hummus. Top
¼ cup arugula
with cucumber, roasted red peppers,
1 tablespoon crumbled feta
and arugula. Top with scrambled egg
and sprinkle with feta cheese. Season
with salt and freshly cracked black
pepper, if desired.
Nutrition Facts
Serving size: Whole recipe

Calories: 299 Fiber: 4g

Total Fat: 11g Total Sugars: 6g
Carbohydrate: 36g Added Sugars: 3g
Protein: 15g

YOUR HEALTHY MEAL PLAN 26

New Year's Recipes

Ultimate Mediterranean Chopped Salad

Servings
Servings::22

Ingredients Preparation
1½ tablespoons extra virgin olive oil 1. Make the vinaigrette: Combine olive oil,
1 tablespoons lemon juice lemon juice, oregano, salt, and pepper
tablespoons fresh oregano, in a small glass jar. Shake well with lid
1 on to combine ingredients.
chopped, plus extra for garnish
1/8 teaspoon salt
2. Make the salad: Pour the garbanzo
- ground black pepper, to taste
beans in a large salad or mixing bowl.
15-ounce can garbanzo beans,
½ Chop the cucumber, tomatoes, bell
rinsed and drained
peppers, olives, and optional red
large cucumber, peeled and onions. Add all the vegetables to the
½
chopped bowl with the garbanzo beans.
cups small cherry or grape toma-
1
toes, cut in half 3. Add the feta cheese to the beans
cup red, yellow, or orange bell and vegetables and pour the salad
½
peppers, chopped dressing on top. Mix well to combine
cup Kalamata olives, pitted and ingredients. Top with additional
¼
chopped oregano, if desired, before serving.
3 ounces crumbled feta cheese
¼ cup chopped red onion (optional)

Nutrition Facts
Serving Size: 2 cups

Calories: 383 Fiber: 9g

Total Fat: 23g Total Sugars: 9g
Carbohydrate: 32g Added Sugars: 0g
Protein: 14g

YOUR HEALTHY MEAL PLAN 27

New Year's Recipes

Spinach Spaghetti Aglio e Olio

Servings : 1

Ingredients Preparation
2 ounces dry spaghetti 1. Prepare and drain spaghetti according
2 garlic cloves, sliced to package directions. Don't forget to
¼ cup parsley leaves, minced salt your water and work on preparing
½ tablespoon oil the other ingredients while the
¼ cup spinach leaves, minced spaghetti is on the stove.

- pinch of red pepper flakes 2. Heat the olive oil in a medium skillet
over medium heat. Add the garlic and
red pepper flakes and sautee for about 2
minutes.
Nutrition Facts
Serving size: 1 bowl 3. Add the cooked and drained spaghetti
Calories: 290 Fiber: 4g to the skillet and mix until incorporated
Total Fat: 8g Total Sugars: 1g with the oil and garlic.
Carbohydrate: 45g Added Sugars: 0g 4. Add the parsley and spinach, stir until
Protein: 10g well combined. Let cook for another 2
minutes before turning off the heat and
plating.

YOUR HEALTHY MEAL PLAN 28

New Year's Recipes

Lemony Roasted Low-Carb Broccoli

Servings : 2

Preparation
2 cups chopped broccoli 1. Preheat oven to 375F.
1 tablespoon olive oil
2. Line a baking sheet with tin foil.
½ teaspoon sea salt
1 large lemon, peeled and juiced
3. In a large mixing bowl, combine broccoli
florets with oil, salt, lemon juice, lemon
teaspoon crushed red pepper
¼ peel, red pepper flakes, and oregano.
flakes
Mix all the ingredients together until
1/8 teaspoon oregano
thoroughly combined.

4. Pour the broccoli mixture onto the lined

baking sheet and spread out in one
Nutrition Facts
even layer. Bake at 375F for 20 minutes
Serving size: 1 cup
or until broccoli is lightly browned
Calories: 98 Fiber: 2g
and crispy, flipping the mixture once
Total Fat: 8g Total Sugars: 2g
halfway through.
Carbohydrate: 4g Added Sugars: 0g
Protein: 2g 5. Remove from oven and enjoy hot or at
room temperature.

YOUR HEALTHY MEAL PLAN 29

New Year's Recipes

Raspberry Oatmeal Muffins

Servings : 6

Ingredients Preparation
½ cup rolled oats 1. Preheat the oven to 400F. Line a muffin
½ cup skim milk tin with paper liners or spray with
½ tablespoon lemon juice cooking spray.

½ cup white whole wheat flour

2. Combine oats, milk and lemon juice in
½ teaspoon baking powder
a small bowl. Let stand while preparing
¼ teaspoon baking soda other ingredients.
¼ cup lightly packed brown sugar
½ large egg, beaten 3. In a large mixing bowl, whisk together
flour, baking powder, baking soda, and
1/8 cup canola oil
brown sugar.
½ cup raspberries, frozen or fresh

4. Add egg and oil to oat mixture. Mix well.

5. Add oat mixture to dry ingredients and

Nutrition Facts stir just until moistened. Gently fold in
Servings size: 1 muffin
raspberries.
Calories: 147 Fiber: 3g
Total Fat: 6g Total Sugars: 8g 6. Scoop batter into muffin tin, filling
Carbohydrate: 21g Added Sugars: 6g each cup 3/4 of the way full.
Protein: 4g
7. Bake for 15 to 22 minutes or until top
bounces back when lightly touched.
Remove from oven and cool 10 minutes
before removing muffins to a cooling
rack.

8. Freeze leftovers!

YOUR HEALTHY MEAL PLAN 30

Day 4 Recipes

Low-Sugar Coconut Raspberry

Oatmeal
32
Leftover Ultimate
Mediterranean Chopped 35
Salad

Kale and Lentil Stuffed

Sweet Potato and Lemony 33
Roasted Low-Carb Broccoli

Mocha Dusted Almonds and

Garlicky Olive, Walnut, and 36
Edamame Mix

YOUR HEALTHY MEAL PLAN 31

New Year's Recipes

Low-Sugar Coconut Raspberry Oatmeal

Servings : 1

Ingredients Preparation
¼ cup steel cut oats, uncooked 1. In a small pot, whisk together oats,
¾ cup reduced-fat coconut milk coconut milk, raspberries, and salt over
½ cup frozen raspberries medium heat.

- pinch of salt
2. Simmer 10 to 20 minutes, stirring
tablespoon unsweetened coconut
1 occasionally to prevent burning, until
flakes
oats are creamy and tender. If the oats
1 teaspoon chia seeds
are getting too dry, add ¼ cup water to
the pot.

Nutrition Facts 3. Pour oatmeal into a bowl and top with

Servings: 1 bowl coconut flakes and chia.
Calories: 223 Fiber: 13g
Total Fat: 8g Total Sugars: 8g
Carbohydrate: 33g Added Sugars: 1g
Protein: 5g

YOUR HEALTHY MEAL PLAN 32

New Year's Recipes

Kale and Lentil Stuffed Sweet Potato

Servings : 1

Ingredients Preparation
1 small sweet potato 1. Preheat oven to 400F.
2 tablespoons dried lentils
2. Rinse sweet potatoes and pierce with a
¼ cup water
fork in a few places. Wrap each potato
½ teaspoon olive oil
in foil and bake about 30 minutes, or
2 cloves garlic, minced
until tender. Remove sweet potatoes
large kale leaves, sliced into from the oven and keep wrapped in foil
2
ribbons until ready to serve.
tablespoons plain nonfat Greek
1
yogurt 3. Meanwhile, prepare the lentils. Add
1 tablespoons parsley, chopped lentils and water to a small saucepan
- black pepper to taste and bring to a boil. Cover, reduce heat
to low, and simmer 15-20 minutes.

4. Heat oil in a small nonstick skillet over

Nutrition Facts medium low heat. Add garlic and kale
Servings size: 1 potato
and cook, stirring gently, until kale is
Calories: 237 Fiber: 10g
wilted, about 2 minutes. Add lentils and
Total Fat: 3g Total Sugars: 6g
stir. Remove from heat.
Carbohydrate: 42g Added Sugars: 0g
Protein: 13g 5. Remove sweet potatoes from foil and
cut in half lengthwise, going only about
halfway deep with your knife so that
you aren't cutting all the way through
the potato. Gently squeeze the two ends
to open up the sweet potatoes. Fill the
centers with kale and lentil mixture.
Top with yogurt, parsley, and freshly
cracked black pepper.

YOUR HEALTHY MEAL PLAN 33

New Year's Recipes

Lemony Roasted Low-Carb Broccoli

Servings : 2

Ingredients Preparation
2 cups chopped broccoli 1. Preheat oven to 375F.
1 tablespoon olive oil
2. Line a baking sheet with tin foil.
½ teaspoon sea salt
1 large lemon, peeled and juiced
3. In a large mixing bowl, combine broccoli
florets with oil, salt, lemon juice, lemon
teaspoon crushed red pepper
¼ peel, red pepper flakes, and oregano.
flakes
Mix all the ingredients together until
1/8 teaspoon oregano
thoroughly combined.

4. Pour the broccoli mixture onto the lined

baking sheet and spread out in one
Nutrition Facts
even layer. Bake at 375F for 20 minutes
Serving size: 1 cup
or until broccoli is lightly browned
Calories: 98 Fiber: 2g
and crispy, flipping the mixture once
Total Fat: 8g Total Sugars: 2g
halfway through.
Carbohydrate: 4g Added Sugars: 0g
Protein: 2g 5. Remove from oven and enjoy hot or at
room temperature.

YOUR HEALTHY MEAL PLAN 34

New Year's Recipes

Ultimate Mediterranean Chopped Salad

Servings
Servings::22

1½ tablespoons extra virgin olive oil 1. Make the vinaigrette: Combine olive oil,
1 tablespoons lemon juice lemon juice, oregano, salt, and pepper
tablespoons fresh oregano, in a small glass jar. Shake well with lid
1 on to combine ingredients.
chopped, plus extra for garnish
1/8 teaspoon salt
2. Make the salad: Pour the garbanzo
- ground black pepper, to taste
beans in a large salad or mixing bowl.
15-ounce can garbanzo beans,
½ Chop the cucumber, tomatoes, bell
rinsed and drained
peppers, olives, and optional red
large cucumber, peeled and onions. Add all the vegetables to the
½
chopped bowl with the garbanzo beans.
cups small cherry or grape toma-
1
toes, cut in half 3. Add the feta cheese to the beans
cup red, yellow, or orange bell and vegetables and pour the salad
½
peppers, chopped dressing on top. Mix well to combine
cup Kalamata olives, pitted and ingredients. Top with additional
¼
chopped oregano, if desired, before serving.
3 ounces crumbled feta cheese
¼ cup chopped red onion (optional)

Nutrition Facts
Serving Size: 2 cups

Calories: Fiber: Total Sugars:

Total Fat:Carbohy- Added Sugars:
drate: Protein:

YOUR HEALTHY MEAL PLAN 35

New Year's Recipes

Mocha Dusted Almonds

Servings : 3

Ingredients Preparation
½ cup raw almonds (unsalted) 1. In a small non-stick skillet, toast
¼ teaspoon extra virgin olive oil almonds over low heat, stirring every
tablespoon unsweetened cocoa couple of minutes, until they are
½ fragrant, about 3 minutes. Add olive oil
powder
½ teaspoon instant coffee granules and stir to coat. Remove from heat.

½ teaspoon powdered sugar

2. Blend cocoa powder, coffee, and
powdered sugar in a high powered
blender or food processor until the
Nutrition Facts coffee granules are incorporated into a
Servings: 1 ounce powder.
Calories: 148 Fiber: 3g
Total Fat: 13g
3. Pour almonds and cocoa mixture
Total Sugars: 1g
into a medium bowl and toss to coat
Carbohydrate: 6g Added Sugars: 0g
evenly. Shake off excess. Spread over
Protein: 5g
parchment or waxed paper to cool.

4. Store almonds in an airtight container

at room temperature.

YOUR HEALTHY MEAL PLAN 36

New Year's Recipes

Garlicky Olive, Walnut, and Edamame Mix

Servings : 2

Ingredients Preparation
¼ cup walnuts, toasted 1. In a large bowl, toss all ingredients
¼ cup kalamata olives, pitted together.
cups frozen shelled edamame,
½ 2. Serve immediately. Refrigerate any
defrosted
leftovers.
¼ teaspoon extra-virgin olive oil
¼ teaspoon garlic powder
¼ tablespoon fresh rosemary leaves

Nutrition Facts
Serving Size: 1/2 cup

Calories: 155 Fiber: 4g

Total Fat: 13g Total Sugars: 1g
Carbohydrate: 7g Added Sugars: 0g
Protein: 6g

YOUR HEALTHY MEAL PLAN 37

Day 5 Recipes

Spinach and Quinoa Breakfast

Mini Quiche 39
Vegan Red Curry Lentil
Soup With Kale 41

Mediterranean Veggie Wrap

40

Garlicky Olive, Walnut, and

Edamame Mix, Raspberry 42
Oatmeal Muffins, and Fruit
Salad

YOUR HEALTHY MEAL PLAN 38

New Year's Recipes

Spinach and Quinoa Breakfast Mini Quiche

Servings : 9

Ingredients Preparation
1/3 cup quinoa (uncooked) 1. Preheat the oven to 350 F. Have a 12-
2/3 cup water cup muffin tin on hand.
ounces spinach (frozen, chopped,
4 2. In a small saucepan with a lid, combine
about 1 cup)
quinoa and water. Cover, bring to a
6 large eggs
boil, and reduce heat to a simmer. Cook
¼ teaspoon thyme leaves (dried)
until water is mostly absorbed, 12 to 13
2 pinches sage (ground)
minutes. Remove from heat and leave
¼ teaspoon salt covered for 3 to 4 minutes. Remove
pinch black pepper (freshly cover, fluff and let cool.
-
ground)
- pinch black pepper 3. While the quinoa is cooking, place the
frozen spinach in a small microwave-
tablespoons scallion greens
3 safe bowl and cook on high power just
(finely minced)
until thawed, 1 to 1 ½ minutes. Press
¾ ounces Canadian bacon
down on the spinach with a spoon and
1 cup Cheddar cheese (shredded)
pour off excess liquid. Spread spinach
out in the bowl to speed cooling.

Nutrition Facts 4. In a medium bowl, whisk the eggs. Add

Servings Size: 1 mini quiche thyme, sage, salt, pepper, scallions, and
Calories: 132 Fiber: 1g whisk. Mix in cooked quinoa, Canadian
Total Fat: 8g Total Sugars: 0g bacon, spinach, and cheese.
Carbohydrate: 5g Added Sugars: 0g
Protein: 10g 5. Grease 9 cups of a muffin tin very
generously with baking spray or oil. Use
a soup ladle or a large spoon to divide
the mixture into the muffin cups, filling
them to 1/8 inch below the top. Bake in
the middle of the oven until quiches are
set and slightly golden around edges, 18
to 20 minutes. Remove from the oven
and let them cool for 10 minutes in the
pan. Run a knife around the edge of
each muffin cup to loosen, then serve.

6. Freeze leftovers to eat later this week.

YOUR HEALTHY MEAL PLAN 39

New Year's Recipes

Mediterranean Veggie Wrap

Servings : 12

Ingredients Preparation
¼ teaspoon olive oil 1. In a small skillet, heat oil over medium-
1 inch slice red onion low heat. Thinly slice red onion, bell
¼ medium red bell pepper pepper, and zucchini. Add to skillet
and sauté, stirring, until soft, about 5
¼ small zucchini
minutes.
1 whole grain wrap or tortilla
2 tablespoons hummus 2. In a separate skillet, heat wraps.
¼ cup baby spinach
3. Spread half of the hummus down the
1 tablespoon feta cheese, crumbled middle of each wrap. Divide spinach
½ teaspoon dried oregano between wraps, then top with sautéed
½ tablespoon sliced black olives vegetables. Sprinkle with feta, oregano,
and olives.

4. Fold edges over to roll up, and cut in

Nutrition Facts half cross-wise.
Serving: 1 wrap

Calories: 239 Fiber: 6g

Total Fat: 11g Total Sugars: 5g
Carbohydrate: 28g Added Sugars: 0g
Protein: 8g

YOUR HEALTHY MEAL PLAN 40

New Year's Recipes

Vegan Red Curry Lentil Soup With Kale

Servings
Servings::24

Ingredients Preparation
1 tablespoons extra-virgin olive oil 1. Heat olive oil in a large pot on medium-
medium yellow onion, peeled and high heat. When hot, add onion,
1
chopped garlic, and carrots. Saute until onion is
2 garlic cloves, peeled and minced translucent, about 5 minutes.
large carrots, peeled, trimmed, 2. Stir in red curry paste and cook until
2
and chopped
fragrant, about 1 minute.
1½ tablespoons red curry paste
14-ounce can low-sodium diced 3. Pour in diced tomatoes, lentils, broth,
1 salt, and black pepper. Bring to a boil,
tomatoes
1 cup lentils, any color or mixture then add kale. Cover soup, reduce
heat to medium, and simmer 20 to 30
4 cups low sodium vegetable broth
minutes, stirring occasionally, until
½ teaspoon salt
lentils are tender.
¼ teaspoon black pepper
4 cups chopped kale 4. Remove lid and stir in coconut milk.
1 cup reduced fat coconut milk Heat through for 2 to 3 minutes then
serve hot.

5. Freeze leftovers to eat later this week.

Nutrition Facts
Serving: 2½ cups each

Calories: 348 Fiber: 6g

Total Fat: 11g Total Sugars: 5g
Carbohydrate: 28g Added Sugars: 0g
Protein: 8g

YOUR HEALTHY MEAL PLAN 41

New Year's Recipes

Garlicky Olive, Walnut, and Edamame Mix

Servings : 2

Ingredients Preparation
¼ cup walnuts, toasted 1. In a large bowl, toss all ingredients
¼ cup kalamata olives, pitted together.
cups frozen shelled edamame,
½ 2. Serve immediately. Refrigerate any
defrosted
leftovers.
¼ teaspoon extra-virgin olive oil
¼ teaspoon garlic powder
¼ tablespoon fresh rosemary leaves

Nutrition Facts
Servings: 1/2 cup

Calories: 155 Fiber: 4g

Total Fat: 13g Total Sugars: 1g
Carbohydrate: 7g Added Sugars: 0g
Protein: 6g

YOUR HEALTHY MEAL PLAN 42

Servings : 6

Ingredients Preparation
½ cup rolled oats 1. Preheat the oven to 400F. Line a muffin
½ cup skim milk tin with paper liners or spray with
½ tablespoon lemon juice cooking spray.

½ cup white whole wheat flour

2. Combine oats, milk and lemon juice in
½ teaspoon baking powder
a small bowl. Let stand while preparing
¼ teaspoon baking soda other ingredients.
¼ cup lightly packed brown sugar
½ large egg, beaten 3. In a large mixing bowl, whisk together
flour, baking powder, baking soda, and
1/8 cup canola oil
brown sugar.
½ cup raspberries, frozen or fresh

4. Add egg and oil to oat mixture. Mix well.

5. Add oat mixture to dry ingredients and

Nutrition Facts stir just until moistened. Gently fold in
Servings size: 1 muffin
raspberries.
Calories: 147 Fiber: 3g
Total Fat: 6g Total Sugars: 8g 6. Scoop batter into muffin tin, filling
Carbohydrate: 21g Added Sugars: 6g each cup 3/4 of the way full.
Protein: 4g
7. Bake for 15 to 22 minutes or until top
bounces back when lightly touched.
Remove from oven and cool 10 minutes
before removing muffins to a cooling
rack.

8. Freeze leftovers!

YOUR HEALTHY MEAL PLAN 43

New Year's Recipes

Fruit Salad With Citrus Mint Dressing

Servings : 2

Ingredients Preparation
clementine, peeled and each slice 1. Mix all ingredients in a large bowl. Chill
1
cut into 3 pieces before serving.
¼ cup fresh strawberries, diced
2 tablespoons sliced grapes
¼ cup papaya, diced
¼ cup pineapple, diced
- juice of ½ lemon
- juice of ½ lime
10 mint leaves, chopped

Nutrition Facts
Servings: 1/2 cup

Calories: 58 Fiber: 2g
Total Fat: 0g Total Sugars: 11g
Carbohydrate: 15g Added Sugars: 0g
Protein: 1g

YOUR HEALTHY MEAL PLAN 44

Day 6 Recipes

Greek Yogurt Blender Pancakes

46
Vegetable, Bean, and
Cheese Enchiladas 48

Vegan Red Curry Lentil

Soup With Kale 47

Spinach and Quinoa

Breakfast Mini Quiche and 49
Fruit Salad

YOUR HEALTHY MEAL PLAN 45

New Year's Recipes

Greek Yogurt Blender Pancakes

Servings : 2

Ingredients Preparation
¼ cup rolled oats 1. Place all ingredients in a high powered
¼ cup white whole wheat flour blender and blend until smooth.
½ teaspoon baking powder
2. Preheat a pancake griddle or nonstick
1 large egg
skillet to 350F. Pour 1/4 cup batter
½ teaspoon vanilla extract
onto hot surface for each pancake. Let
½ cup plain non-fat Greek yogurt cook until bubbles start to appear on
tablespoons almond milk or milk the surface, about 1 to 2 minutes, then
2
of choice flip and continue cooking until done,
another minute. Repeat with remaining
batter.
Nutrition Facts
Servings: 3 pancakes 3. Serve with fresh berries and a drizzle of
Calories: 153 Fiber: 3g honey or real maple syrup.
Total Fat: 3g Total Sugars: 4g
Carbohydrate: 22g Added Sugars: 1g
Protein: 11g

YOUR HEALTHY MEAL PLAN 46

New Year's Recipes

Vegan Red Curry Lentil Soup With Kale

Servings
Servings::24

Ingredients Preparation
1 tablespoons extra-virgin olive oil 1. Heat olive oil in a large pot on medium-
medium yellow onion, peeled and high heat. When hot, add onion,
1
chopped garlic, and carrots. Saute until onion is
2 garlic cloves, peeled and minced translucent, about 5 minutes.
large carrots, peeled, trimmed, 2. Stir in red curry paste and cook until
2
and chopped
fragrant, about 1 minute.
1½ tablespoons red curry paste
14-ounce can low-sodium diced 3. Pour in diced tomatoes, lentils, broth,
1 salt, and black pepper. Bring to a boil,
tomatoes
1 cup lentils, any color or mixture then add kale. Cover soup, reduce
heat to medium, and simmer 20 to 30
4 cups low sodium vegetable broth
minutes, stirring occasionally, until
½ teaspoon salt
lentils are tender.
¼ teaspoon black pepper
4 cups chopped kale 4. Remove lid and stir in coconut milk.
1 cup reduced fat coconut milk Heat through for 2 to 3 minutes then
serve hot.

5. Freeze leftovers to eat later this week.

Nutrition Facts
Serving: 2½ cups each

Calories: 348 Fiber: 6g

Total Fat: 11g Total Sugars: 5g
Carbohydrate: 28g Added Sugars: 0g
Protein: 8g

YOUR HEALTHY MEAL PLAN 47

New Year's Recipes

Vegetable, Bean, and Cheese Enchiladas

Servings : 2

Ingredients Preparation
½ tablespoon avocado oil 1. Preheat oven to 350F. Grease a 13 x 9
½ medium onion, finely chopped baking dish with avocado/vegetable oil.
½ bell pepper (any color), chopped
2. Finely chop onions, greens, and bell
1 cups greens, chopped
peppers (separately), then set aside.
1 cloves garlic, minced
½ cup frozen corn kernels 3. Heat oil in a large skillet over medium
15-ounce can of low sodium heat. One-by-one, saute chopped
½
beans, rinsed and drained onion, minced garlic, chopped pepper,
8 ounces of enchilada sauce (split) and greens, one minute each. Add
4 corn tortillas frozen corn kernels and beans, along
4 ounces grated cheese, divided with ½ cup enchilada sauce. Stir well
and cook for 2 minutes.

4. Wrap tortillas in a dish towel and heat

in microwave for 1 minute. Spoon ⅓
Nutrition Facts
Serving Size: 2 enchiladas
cup vegetable/bean mixture over each

Calories: 543 tortilla. Sprinkle 4 ounces of grated

Fiber: 12g
Total Fat: 25g cheese over tortillas and vegetable
Total Sugars: 9g
Carbohydrate: 60g bean mixture. Fold tortillas in thirds
Added Sugars: 3g
Protein: 25g in baking dish. Top with remaining
enchilada sauce and 4 ounces of cheese.

5. Bake in the oven for about 15 minutes,

or until cheese is melted and bubbly.

YOUR HEALTHY MEAL PLAN 48

New Year's Recipes

Spinach and Quinoa Breakfast Mini Quiche

Servings : 9

Ingredients Preparation
1/3 cup quinoa (uncooked) 1. Preheat the oven to 350 F. Have a 12-
2/3 cup water cup muffin tin on hand.
ounces spinach (frozen, chopped,
4 2. In a small saucepan with a lid, combine
about 1 cup)
quinoa and water. Cover, bring to a
6 large eggs
boil, and reduce heat to a simmer. Cook
¼ teaspoon thyme leaves (dried)
until water is mostly absorbed, 12 to 13
2 pinches sage (ground)
minutes. Remove from heat and leave
¼ teaspoon salt covered for 3 to 4 minutes. Remove
pinch black pepper (freshly cover, fluff and let cool.
-
ground)
- pinch black pepper 3. While the quinoa is cooking, place the
frozen spinach in a small microwave-
tablespoons scallion greens
3 safe bowl and cook on high power just
(finely minced)
until thawed, 1 to 1 ½ minutes. Press
¾ ounces Canadian bacon
down on the spinach with a spoon and
1 cup Cheddar cheese (shredded)
pour off excess liquid. Spread spinach
out in the bowl to speed cooling.

Nutrition Facts 4. In a medium bowl, whisk the eggs. Add

Servings Size: 1 mini quiche thyme, sage, salt, pepper, scallions, and
Calories: 132 Fiber: 1g whisk. Mix in cooked quinoa, Canadian
Total Fat: 8g Total Sugars: 0g bacon, spinach, and cheese.
Carbohydrate: 5g Added Sugars: 0g
Protein: 10g 5. Grease 9 cups of a muffin tin very
generously with baking spray or oil. Use
a soup ladle or a large spoon to divide
the mixture into the muffin cups, filling
them to 1/8 inch below the top. Bake in
the middle of the oven until quiches are
set and slightly golden around edges, 18
to 20 minutes. Remove from the oven
and let them cool for 10 minutes in the
pan. Run a knife around the edge of
each muffin cup to loosen, then serve.

6. Freeze leftovers for future meals.

YOUR HEALTHY MEAL PLAN 49

New Year's Recipes

Fruit Salad With Citrus Mint Dressing

Servings : 2

Ingredients Preparation
clementine, peeled and each slice 1. Mix all ingredients in a large bowl. Chill
1
cut into 3 pieces before serving.
¼ cup fresh strawberries, diced
2 tablespoons sliced grapes
¼ cup papaya, diced
¼ cup pineapple, diced
- juice of ½ lemon
- juice of ½ lime
10 mint leaves, chopped

Nutrition Facts
Servings: 1/2 cup

Calories: 58 Fiber: 2g
Total Fat: 0g Total Sugars: 11g
Carbohydrate: 15g Added Sugars: 0g
Protein: 1g

YOUR HEALTHY MEAL PLAN 50

Day 7 Recipes

Leftover Greek Yogurt Blender

Pancakes 52
Basil Chicken With
Vegetables 54

Tuna Salad Avocado Boats

53

Dark Chocolate Avocado

Mousse and Strawberry 55
Banana Smoothie

YOUR HEALTHY MEAL PLAN 51

New Year's Recipes

Greek Yogurt Blender Pancakes

Servings : 2

Ingredients Preparation
¼ cup rolled oats 1. Place all ingredients in a high powered
¼ cup white whole wheat flour blender and blend until smooth.
½ teaspoon baking powder
2. Preheat a pancake griddle or nonstick
1 large egg
skillet to 350F. Pour 1/4 cup batter
½ teaspoon vanilla extract
onto hot surface for each pancake. Let
½ cup plain non-fat Greek yogurt cook until bubbles start to appear on
tablespoons almond milk or milk the surface, about 1 to 2 minutes, then
2
of choice flip and continue cooking until done,
another minute. Repeat with remaining
batter.
Nutrition Facts
Servings: 3 pancakes 3. Serve with fresh berries and a drizzle of
Calories: 153 Fiber: 3g honey or real maple syrup.
Total Fat: 3g Total Sugars: 4g
Carbohydrate: 22g Added Sugars: 1g
Protein: 11g

YOUR HEALTHY MEAL PLAN 52

New Year's Recipes

Tuna Salad Avocado Boats

Servings : 1

Ingredients Preparation
tablespoons 0% plain Greek 1. In a medium bowl whisk together
1
yogurt yogurt, vinegar, curry powder, salt, and
2 teaspoons apple cider vinegar cinnamon.
½ teaspoon curry powder
2. Add the tuna and toss to coat.
¼ teaspoon salt
1 small pinch ground cinnamon 3. Add the carrot, cashews, raisins, onion,
5-ounce can solid white albacore, and parsley and stir to combine.
½
drained and flaked
tablespoons finely diced carrot 4. Scoop half the mixture into each half of
2
avocado, allowing excess to spill over
teaspoons chopped toasted
2 the sides.
cashews
1 tablespoons chopped raisins 5. Scoop out the avocado with a fork as you
1 tablespoon chopped red onion eat the tuna salad, enjoying a little with
medium avocado, sliced in half each bite.
½
and seed removed
2 teaspoons chopped parsley

Nutrition Facts
Serving Size: ½ an avocado boat

Calories: 241 Fiber: 6g

Total Fat: 13g Total Sugars: 8g
Carbohydrate: 18g Added Sugars: 0g
Protein: 18g

YOUR HEALTHY MEAL PLAN 53

New Year's Recipes

Basil Chicken With Vegetables

Servings : 1

Ingredients Preparation
1 tablespoon olive oil 1. In a large skillet over high heat, bring 3
pound chicken breast (bone- tablespoons good-quality olive oil to a
1/3 less, skinless, cut into bite-sized shimmer.
pieces)
2. Meanwhile, sprinkle salt and pepper on
½ teaspoon salt
chicken pieces. Carefully add seasoned
¼ teaspoon black pepper
chicken pieces to hot oil, avoiding any
1/3 red bell pepper (chopped)
hot splattering oil. Cook chicken on one
3 ounces mushrooms (sliced)
side and flip the pieces over.
cups zucchini (stemmed, and
2/3
sliced) 3. Add the chopped red bell pepper, 8
1 gloves garlic (minced) ounces sliced mushrooms, 2 cups sliced
3 ounces basil (fresh, chopped) zucchini or other summer squash, stir
and continue to cook.

4. When food is nearly cooked, push it to

Nutrition Facts one side and add the 3 cloves minced
Serving Size: 1 plate garlic. After about 30 seconds, stir it all
Calories: 349 Fiber: 3g together and add the 8 ounces chopped
Total Fat: 18g Total Sugars: 5g fresh basil.
Carbohydrate: 8g Added Sugars: 0g
Protein: 38g 5. Cook another 30 to 60 seconds and
serve. Pesto (homemade or store-
bought) can be substituted for the garlic
and basil.

YOUR HEALTHY MEAL PLAN 54

New Year's Recipes

Dark Chocolate
Avocado Mousse
Servings : 2

Ingredients
1 small ripe avocados
1/8 cup unsweetened cocoa powder
1/8 cup honey
cup dark chocolate chips or
1/8
chopped dark chocolate
1/8 cup milk of choice
¼ teaspoon vanilla

Nutrition Facts
Serving Size: ½ cup

Calories: 223 Fiber: 6g

Total Fat: 12g Total Sugars: 25g
Carbohydrate: 33g Added Sugars: 23g
Protein: 3g

Preparation
1. Cut avocados in half and remove seeds.
Scoop from shells into a blender or food
processor.

2. Place chocolate chips in a microwave-

safe container and heat in 30-second
intervals, stirring in between, until
smooth.

3. Add melted chocolate and remaining

ingredients to a blender and blend until
smooth. Divide into 4 serving dishes
and refrigerate at least one hour before
serving.

YOUR HEALTHY MEAL PLAN 55

New Year's Recipes

Strawberry-Banana
Smoothie
Servings : 1

Ingredients
cup orange juice or dairy-free
½
milk
1 banana, fresh or frozen
- juice of ½ lime
½ tablespoon honey
tablespoon ground flaxseed
½
(optional)

Nutrition Facts
Serving Size: 1 cup

Calories: 250 Fiber: 6g

Total Fat: 1g Total Sugars: 41g
Carbohydrate: 63g Added Sugars: 8g
Protein: 3g

Preparation
1. In a blender, combine 1 cup juice or
milk, bananas, strawberries, lime juice,
honey, and flaxseed, if using.

2. Blend, adding additional orange juice or

milk a little at a time, if necessary, until
the smoothie is thick but pourable.
Serve immediately.

YOUR HEALTHY MEAL PLAN 56