This week-long plan is loaded with nutrients that can help decrease moodiness and up your energy levels. At the end of week one, start again and follow the plan for four weeks.
MONDAY
Breakfast
-Whole-wheat English muffin, toasted and topped with 2 tablespoons low-fat cream cheese and 1 sliced banana
-175ml grapefruit juice
-Coffee or tea (mid-morning)
Lunch
-Ham sandwich: 1-2 slices whole-wheat bread, 2 slices ham, and 2 tablespoon salsa
-Tossed salad: 1 1/2 cups chopped lettuce leaves, 4 sliced mushrooms, 6 fresh raspberries, and 2 tablespoons raspberry vinaigrette
-1 orange
-Sparkling water
Dinner
-Linguine with tomatoes and prawns: Simmer 1/2 cup chopped onion, 1 tin chopped tomatoes, 2 teaspoons chopped fresh parsley, 2 minced garlic cloves, 1/2 teaspoon each of marjoram, salt and pepper in a non-stick pan until onion is tender. Add 120g prawns and cook for 10 minutes over medium-high heat. Pour sauce over 1 cup cooked linguine noodles.
-1 cup steamed broccoli
-2 slices roasted eggplant with mozzarella and basil: Slice eggplant into 1cm thick rounds, spray with olive oil spray and roast at 220 degrees Celsius, turning once, for approximately 20 minutes or until browned and cooked through, but still firm. Cool. Top each slice with a thin slice of fresh mozzarella cheese and a fresh basil leaf. Drizzle 2 teaspoons low-fat balsamic vinaigrette dressing over the slices.
-1 mango, peeled and sliced, topped with 6 ounces grams low-fat lemon yoghurt and chopped mint leaves
Snack
2-3 corn cakes with cottage cheese and fruit
TUESDAY
Breakfast
- 2 omega-3-fortified eggs scrambled with 1/4 cup diced red peppers and 2 tablespoons diced onion
- 1 slice whole-wheat toast topped with 1 teaspoon butter
- 1 cup fat-free milk
- Green tea (mid-morning)
Lunch
- Black bean burrito: Fill a whole-wheat tortilla with 1/3 cup drained black beans, 30g low-fat cheddar cheese, 3 slices avocado, 2 tablespoons fresh coriander, and 2 tablespoons salsa
- 1 sliced red bell pepper and 10 baby carrots dipped in 1 tablespoon low-fat dressing or hummus
- 2 digestive biscuits
- 1 cup fat-free milk
Dinner
- 120g grilled chicken breast, marinated in wine, garlic, and herbs
- 1 gem squash, baked and drizzled with 1 teaspoon honey
- Tossed salad: 2 cups mixed greens, 1/2 pear, sliced, tossed with 2 tablespoons fat-free vinaigrette and 2/3 cup steamed green peas and carrots
- Chocolate fondue: Dunk 1 cup strawberries and 1 sliced kiwi in 1/4 cup fat-free chocolate sauce
Snack
1/2 whole-wheat bagel with 1 tablespoon low-fat cream cheese and 1 teaspoon fruity jam
WEDNESDAY
Breakfast
-1 cup instant oats, cooked in 1 cup low-fat or fat-free milk and topped with 2 tablespoons toasted wheat germ and 1 tablespoon brown sugar
- 1 banana, sliced and sprinkled with cinnamon
- 175ml orange juice
- Green tea or coffee (mid-morning)
Lunch
- Filled pita: 1 whole-wheat pita bread filled with 30-40g grated cheddar cheese, 1 medium diced tomato, 1/2 cup drained kidney beans, and 3 tablespoons freshly chopped coriander
- 1 medium orange
- 1 cup grapes
- Iced herbal tea
Dinner
-120g grilled salmon, seasoned with lemon juice and fresh dill
-15 asparagus spears, lightly steamed
-1 cup butternut chunks, steamed
- 1/2 cup whole-grain couscous
Snack
2/3 cup berry sorbet topped with 1 cup mixed berries
THURSDAY
Breakfast
-1 whole-wheat bran muffin topped with 1t nut butter (cashew, peanut, or almond)
- 1/2 cup canned pineapple chunks in juice
-1 cup low-fat milk, steamed and flavoured with cinnamon and 1/2 t of sugar. Cinnamon enhances sweet flavours, so you’ll find you need less to get the same taste effect!
Lunch
-Zesty grilled cheese sandwich: 2 slices whole-wheat bread, 30g cheddar cheese, 1 small green pepper, 1 medium sliced tomato. Use a sandwich toaster or non-stick pan (can be prepared the night before and reheated in the microwave at work).
-1 1/2 cups canned tomato soup
-Coleslaw Salad: Combine 1/3 cup grated carrots, 1/3 cup grated cabbage, 1 tablespoon raisins, 2 tablespoons fat-free mayonnaise, 1 teaspoon lemon juice, and salt and pepper to taste
-Water or diet decaffeinated soda drink
Dinner
-Mango Chutney Chicken: Top a 120g grilled chicken breast with a mixture of 3 tablespoons chutney and 1/4 cup diced mango
- 1/2 cup steamed fresh green beans
-1 cup lettuce with 1 tablespoon low-fat dressing
-1 small muffin and 1/2 cup fresh strawberries
Snack
1 cup air-popped popcorn
FRIDAY
Breakfast
-Make-ahead Breakfast: The night before, mix 2/3 cup low-fat granola and 2/3 cup plain soy milk in a bowl and leave in fridge. In the morning, add 1/2 diced green apple (such as Granny Smith) and mix. Top with 1/2 sliced banana. Eat cold or heat in microwave.
Lunch
-Tuna salad sandwich: Mix 90g water-based tuna (drained) with 1/4 cup chopped celery, 1 tablespoon diced onion, 1 teaspoon mustard, 2 tablespoons low-fat mayonnaise, and dill and black pepper to taste. Serve with lettuce on 2 slices whole-wheat bread.
-Tomato-Corn Salad: Mix two chopped tomatoes, 1/3 cup corn kernels, 2 tablespoons diced red onion, and 2 teaspoons chopped coriander with rice wine vinegar and salt to taste.
-1 cup broccoli florets with 2 tablespoons low-fat ranch dressing
-Sparkling water
Dinner
- 90g grilled steak
- 120g baked potato topped with chives and 2 tablespoons low-fat sour cream
- Grilled Vegetables: Mix together 2 teaspoons olive oil and chopped garlic, salt, and pepper to taste. Add 1/3 cup peeled and cubed eggplant, 1/3 cup green peppers sliced into strips, 1/2 cup baby marrow cut into 1cm rounds and toss to coat. Grill for 10-20 minutes, until cooked.
Snack
- Fresh fruit with handful of nuts
SATURDAY
Breakfast
Breakfast-in-a-Glass: Blend together 1 cup low-fat milk, 1/4 cup toasted wheat germ, 3/4 cup whole grain flake cereal (bran flakes, Special K, etc.), 1 peeled banana, 1 tablespoon honey.
Lunch
- Salmon bagel: 1 toasted whole-wheat bagel topped with 90g smoked salmon, 2 tablespoons low-fat cream cheese, tomato and red onion slices, and 2 tablespoons alfalfa sprouts
- 10 baby carrots
- 1 cup tomato juice
Dinner
- Cheeseburger: 90g lean beef burger (grilled), 30g cheddar cheese, lettuce, tomato, and red onion on a whole-grain bun
- Sweet potato wedges: Cut 1 medium sweet potato into wedges, sprinkle with salt (if desired) and spread on a lightly oiled (or sprayed) baking sheet. Bake at 220 degrees until crispy (about 20 minutes).
- Wild green salad: 2 1/2 cups mixed greens, 1 tablespoon sliced red onion, 1/4 cup raspberries, and 2 tablespoons fat-free raspberry vinaigrette
Snack
- Peach treat: Blend 2 tablespoons low fat cream cheese, and 2 canned peach halves, drained and chopped. Spread on a slice of whole-wheat bread and sprinkle with 1 teaspoon chopped walnuts.
SUNDAY
Breakfast
- Veggie omelette: Lightly coat a medium skillet with vegetable spray and saute 1/2 carrot, peeled and thinly sliced, 1/4 cup broccoli florets and 2 tablespoons sliced onion over medium heat until heated through but still firm. Whip together two eggs (fortified with omega-3s if available) and salt and pepper to taste. Pour over veggie mixture, top with 30g grated cheese, cover, reduce heat to medium-low, and cook until firm (about 15 minutes).
- 1 piece whole-wheat toast with 1 teaspoon butter
- 1 Orange
- Cafe latte: Coffee with 1 cup warmed low-fat milk
Lunch
- Spinach and chicken wrap: Fill one whole-wheat tortilla with 90g grilled or roasted chicken breast, 1/4 cup baby spinach leaves, 1/4 cup roasted red peppers (available at delis or in a jar), and 2 tablespoons low-fat cream cheese. Heat in microwave. Top with 2 teaspoons salsa.
- 1 cup sliced canned peaches or apricots, topped with nutmeg
- 1 cup low-fat milk
Dinner
- 90g grilled hake topped with lemon juice and fresh basil
- Green mashed potatoes: Cook and mash one 170g baking potato. Mix in 2/3 cup chopped Swiss chard, 2 teaspoons butter, and 2 tablespoons reduced fat cream. Add salt and pepper to taste.
- Coleslaw: 1/3 cup grated carrots, 1/3 cup shredded cabbage, 1 tablespoon raisins, 2 tablespoons fat-free mayonnaise, 1 teaspoon lemon juice, and salt and pepper to taste
Snack
1 cups berries (fresh or frozen) and 2 Provitas
Wonderful goods from you, man. I have have in mind your stuff prior to and you’re simply too fantastic. I really like what you have got right here, certainly like what you’re stating and the best way in which you assert it. You are making it enjoyable and you continue to take care of to keep it wise. I cant wait to read far more from you. That is really a wonderful web site.