Perspective

Somehow during our recent move, the treadmill stopped working.  When turned on it clicks, but doesn't start up.  I've tried everything I know of to try and fix it.

(Yes, that refers to me plugging-in-it-then-unplugging it a few times) 

So this morning my good intentions of watching last night's Tivo'd "Project Runway" while getting in a nice jog went out the window.  My morning was ruined I tell you.

Okay so I exaggerate.  Sometimes we have good intentions and certain ideals we feel we ought to hold ourselves too.  Like having all home-cooked meals every single day.  Few people have the time to make that happen- myself excluded.  I came up with this meal plan that allows you to have all home-cooked lunches and dinners.  Be warned- you have to be willing to rock the leftovers.  Get your Tupperwares ready... 

WEEK ONE

Sunday: Fish tacos (Sun dinner, Mon lunch, Tues dinner)

Monday: Old-fashioned meatloaf (Dinner, Tues lunch, Weds lunch, Thurs dinner)

Weds: Southwestern chicken & black bean skillet (dinner, Thurs lunch, Sat dinner)

Friday: Skillet lasagna with vegetables (Dinner, Sat lunch, Sun lunch)

WEEK TWO

Sunday: Pork and toasted peanut toss (Sun dinner, Mon lunch, Tues dinner)

Monday:  Beef & veggie stew (Dinner, Tues lunch, Weds lunch, Thurs dinner)

Weds: Chicken couscous salad (dinner, Thurs lunch, Sat dinner)

Friday: Butternut gratin (Dinner, Sat lunch, Sun lunch)

WEEK THREE

Sunday: Tuna salad (Sun dinner, Mon lunch, Tues dinner)

Monday: Lettuce wrap enchiladas (Dinner, Tues lunch, Weds lunch, Thurs dinner)

Weds:  Chunky chicken stew (dinner, Thurs lunch, Sat dinner)

Friday: Southwest turkey bake (Dinner, Sat lunch, Sun lunch)

WEEK FOUR:

Sunday: Quinoa-stuffed squash (dinner, Mon lunch, Tues dinner)

Monday: Mediterranean veggies with navy beans (dinner, Tues lunch, Weds lunch, Thurs dinner)

Weds: Super chili (dinner, Thurs lunch, Sat dinner)

Friday:  Moroccan chicken stew (dinner, Sat lunch, Sun lunch

WEEK ONE RECIPES

Sunday- Fish Tacos- 3 servings

• ½ cup chopped peeled fresh mango (about half a whole mango- freeze leftovers)
• ½ cup canned black beans, rinsed and drained
• 1 Tbsp dried or fresh chopped parsley
• 1 Tbsp sliced green onion
• 1 Tbsp finely chopped and seeded jalapeno pepper
• 1 Tablespoon orange juice
• 1 teaspoon olive oil
• 2 ½ teaspoons Jamaican jerk seasoning (or other hot-type seasoning)
• ¾ pound fresh or thawed white fish fillets
• 3 whole wheat flour tortillas
• 4 leaves romaine lettuce

1. Preheat broiler.  Combine mango, beans, parsley, green onion, jalapeno pepper, and orange juice in a small bowl.  Set aside. 

2. Rub oil and seasoning on both sides of fish.  Place on rack of broiler pan.  Broil 8-12 minutes or until fish begins to flake when tested with a fork, turning once.  Remove from oven and break into 2-3” chunks.

3. Fill a tortilla with fish, mango mixture, and lettuce.  Optional- top with nonfat plain Greek yogurt as a sour-cream replacer.

Per serving: 300 calories, 8 g fat, 32 g carbs, 3 g fiber, 30 g protein

Monday- Old Fashioned Meatloaf- 6 servings

• 1 teaspoon olive oil
• 1 cup finely chopped onion
• 1 tsp jarred garlic
• 1 ½ pounds extra-lean ground beef
• 1 cup chili sauce, divided
• ¾ cup old fashioned oats
• 2 egg whites
• ½ teaspoon black pepper
• ¼ teaspoon salt (optional)
• 1 Tablespoon Dijon mustard

1. Preheat oven to 375 degrees.  Heat oil in a large nonstick skillet over medium heat.  Add onion; cook and stir for 5 minutes.  Add garlic; cook and stir 1 minute.  Transfer to a large bowl. 

2. Add beef, ½ cup chili sauce, oats, egg whites, pepper, and salt to bowl.  Mix well.  Pat into a 9x5 laof pan.  Combine remaining ½ cup chili sauce and mustard in a small bowl; spoon evenly over the top of the meat loaf.

3. Bake 45-50 minutes or until cooked through (internal temperature reads 160 degrees minimum).  Let stand 5 minutes.  Pour off any juices/fat from pan.  Cut into slices.

Serve with vegetables of your choice.

Per serving: 263 calories, 7 g fat, 18 g carbs, 4 g fiber, 28 g protein 

Wednesday: Southwestern chicken and black bean skillet- 3 servings

• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• ½ teaspoon salt
• 3 boneless skinless chicken breasts
• 2 teaspoons canola oil
• 1 cup chopped onion
• 1 red bell pepper, seeded and chopped
• 1 can black beans, rinsed and drained
• ¼ cup chopped fresh cilantro or thinly sliced green onions (optional)

1. Combine cumin, chili powder and salt in a small bowl; sprinkle over both sides of chicken.

2. Heat oil in a large nonstick skillet over medium-high heat.  Add chicken; cook 4 minutes, turning once.  Remove to plate.

3. Add onion to same skillet; cook and stir 1 minute.  Add bell pepper; cook 5 minutes, stirring occasionally.  Stir in beans and salsa.

4. Place chicken on top of bean mixture.  Cover and cook 6-7 minutes or until chicken is no longer pink in center.  Garnish with cilantro.

Per serving:

262 calories, 4 g fat, 22 g carbs, 7 g fiber, 33 g protein

Friday: Skillet lasagna with vegetables- makes 6 servings

• ½ pound hot Italian turkey sausage, casing removed
• ½ pound 93% lean ground turkey
• 2 stalks celery, sliced
• 1/3 cup chopped onion
• 2 cups marinara sauce
• 1 1/3 cups water
• 4 oz uncooked pasta
• 1 medium zucchini, halved lengthwise and cut into ½-inch thick slices (about 2 cups’ worth)
• ¾ cup chopped bell pepper
• ½ cup reduced-fat ricotta cheese
• 2 Tablespoons finely shredded Parmesan cheese
• ½ cup (4 oz) shredded part-skim mozzarella cheese

1. Cook and stir sausage, turkey, celery, and onion in a large skillet over medium-high heat until turkey is no longer pink.  Stir in marinara sauce and water.  Bring to a boil.  Add pasta; stir.  Reduce heat to medium-low; cover and simmer 12 minutes. 

2. Stir in zucchini and bell pepper; cover and simmer 2 minutes.  Uncover and simmer 4-6 minutes or until vegetables are crisp-tender.

3. Meanwhile combine ricotta and Parmesan in a small bowl.  Drop by rounded teaspoonfuls on top of mixture in skillet.  Sprinkle with mozzarella.  Remove from heat; cover and let stand 10 minutes.

Per serving:

300 calories, 11 g fat, 24 g carbs, 3 g fiber, 25 g protein

WEEK TWO

Sunday:Pork and toasted peanut toss- 3 servings

• 2/3 cup uncooked brown instant rice
• ¼ cup plus 2 Tbsp unsalted dry –roasted peanuts
• ½ pound pork tenderloin, cut into thin strips
• 3 Tablespoons cider vinegar
• 3 Tablespoons reduced-sodium soy sauce
• 2 Tablespoons water
• 1 Tablespoon white sugar
• 2 teaspoons ginger powder
• 1/8 teaspoon salt
• 1/8 teaspoon red pepper flakes
• 1 medium onion, cut into 8 wedges
• 1 large green bell pepper, thinly sliced
• 1 medium carrot, cut into thin strips

1. Cook rice according to package directions.  Set aside.

2. Cook peanuts in medium skillet over medium-high heat, stirring constantly, 3 minutes or until lightly browned.  Remove and set in a bowl.

3. Spray skillet with nonstick cooking spray.  Add pork; cook and stir 3 minutes or until no longer pink.  Remove and set aside. 

4. Combine vinegar, soy sauce, water, sugar, ginger, salt and red pepper flakes in small saucepan; stir until well blended.  Heat over medium heat until warm.

5. Spray skillet with cooking spray.  Add onion, bell pepper and carrot; cook and stir 4 minutes or until crisp-tender.  Add peanuts and pork to skillet; cook and stir 1 minute.

6. Serve pork mixture over rice; top with sauce. 

Per serving: 300 calories, 30 g carbs, 9 g fat, 25 g protein, 3 g fiber

Monday:Beef & veggie stew-  4 servings

• 3 teaspoons olive oil, divided
• ¾ pound beef top sirloin steak, cut into bite-sized pieces
• 2 medium carrots, quartered lengthwise and cut into 2-inch pieces
• 1 medium green bell pepper, seeded and coarsely chopped
• 6 ounces fresh green beans cut into 2-inch pieces
• 1 can Italian-style stewed tomatoes
• 1 cup low sodium beef broth
• 8 oz new potatoes, cut into bite-sized pieces
• 3 teaspoons instant coffee granules, divided
• 2 Tablespoons all purpose flour
• ¾ salt
• ¼ teaspoon black pepper

1. Heat 1 teaspoon oil in a Dutch oven over medium-high heat.  Brown beef 1-2 minutes; transfer to a plate.

2. Add remaining 2 teaspoons oil, carrots, bell pepper, and green beans to Dutch oven.  Cook and stir 4 minutes or until edges begin to brown.  Add tomatoes, broth, potatoes, and 1 teaspoon coffee granules; bring to a boil.  Reduce heat.  Add beef; cover and simmer 20 minutes or until potatoes are tender.

3. Stir in remaining 2 teaspoons coffee granules, flour, salt and black pepper.  Cook, uncovered, 10-15 minutes or until thickened.

Per serving: 265 calories, 7 g fat, 28 g carbs, 5 g fiber, 23 g protein

Weds: Chicken couscous salad- 3 servings

• ½ pound boneless skinless chicken breasts, cut into 1-inch cubes
• 4 medium zucchini, sliced
• 1 can diced tomatoes
• 3/4 can low sodium chicken broth
• 1 teaspoon Italian seasoning
• 2/3 cup uncooked couscous

1. Spray large skillet with nonstick cooking spray; heat over medium-high heat.  Cook and stir chicken 4 minutes or until lightly browned.

2. Add zucchini, tomatoes, broth, and Italian seasoning.  Reduce heat to low; simmer 15 minutes, stirring occasionally.

3. Stir in couscous; remove from heat.  Cover and let stand 7 minutes.  Fluff with fork.

Per serving: 300 calories, 1 g fat, 39 g carbs, 33 g protein, 4 g fiber

Friday:Butternut gratin- 3 servings

• 1 butternut squash
• 8 oz boneless pork chops, trimmed of fat, cooked and cut into bite-size pieces
• ½ cup chopped celery
• 1/3 cup whole grain bread crumbs
• ¼ cup sliced green onions
• ¼ cup low sodium vegetable broth
• 2 Tablespoons shredded Cheddar cheese
• ¼ teaspoon black pepper

1. Pierce squash with tip of knife in several places.  Microwave on HIGH 8-9 minutes, or until squash is almost tender.

2. Let squash stand for about 5 minutes, or until cook enough to handle.  Cut off ends and discard.  Cut squash in half lengthwise; remove and discard seeds.  Use a knife to cut each half into a grid of 1-Inch cubes, leaving skin intact.  Cut cubes away from skin.

3. Spray a 1-quart microwavable dish with nonstick cooking spray.  Combine squash cubes, pork, celery, bread crumbs, green onions and broth in prepared dish.  Sprinkle with cheese.  Microwave on HIGH 2-2 ½ minutes or until squash is tender and mixture is heated through.  Season with pepper, if desired.

Per serving: 285 calories, 8 g fat, 23 g carbs, 5 g fiber, 31 g protein

WEEK THREE

Sunday:Tuna casserole- 6 servings

• 6 oz uncooked whole wheat egg noodles
• 1 cup finely chopped yellow onion
• 1 can reduced-fat condensed cream of mushroom soup, undiluted
• ½ cup reduced-fat sour cream
• ½ cup 1% milk
• 1/8 teaspoon ground red pepper
• 12 oz white tuna packed in water, rinsed and drained
• 1 ½ cups frozen baby peas
• 2 cups fresh spinach, rinsed
• ¼ cup whole grain breadcrumbs
• ½ teaspoon paprika

1. Preheat oven to 350 degrees.  Spray a 2 ½ quart casserole dish with nonstick cooking spray.  Cook noodles according to package directions.  Drain; return to saucepan.

2. Meanwhile spray a large skillet with cooking spray.  Add onion; cook and stir over medium heat 4-5 minutes or until tender.  Stir in spinach, soup, sour cream, milk, and red pepper.  Stir until blended.  Pour soup mixture in noodle pan, along with tuna and peas.  Toss well; transfer mixture to casserole dish.

3. Sprinkle breadcrumbs and paprika on top of casserole.  Bake 30-35 minutes, or until heated through.

Per serving: 315 calories, 5 g fat, 41 g carbs, 4 g fiber, 23 g protein

Monday: Lettuce wrap enchiladas- 4 servings

• 4 bell peppers, seeded and cut into ¼-inch strips
• 4 Tablespoons water
• 1 Tablespoon chili powder
• 2 cups shredded/cubed cooked chicken
• 1 cup fresh cilantro, chopped
• 8 leaves romaine lettuce (or iceberg is okay too)
• 1 cup canned fat-free reduced sodium refried beans
• ½ cup salsa
• ½ cup plain nonfat Greek yogurt
• ½ cup shredded reduced-fat cheddar cheese

1. Spray large skillet with nonstick cooking spray; heat over medium-high heat.  Add bell peppers, water and chili powder; cook 4-5 minutes, stirring occasionally.  When water has evaporated, reduce heat to low.  Add chicken; heat until warm.  Stir in cilantro; cover and keep warm.

2. Fill each lettuce leaf with beans and chicken mixture.  Top with salsa, cheese, and yogurt.

Per serving (2 wraps): 290 calories, 9 g fat, 21 g carbs, 6 g fiber, 33 g protein

Weds: Chunky chicken stew- 3 servings

• 1 teaspoon olive oil
• 1 medium onion, chopped
• 1 cup thinly sliced carrots
• 1 cup fat-free reduced sodium chicken broth
• 1 can diced tomatoes
• 1 ½ cups cooked chicken breast (grilled, baked, rotisserie)
• 3 cups sliced kale or baby spinach

1. Heat oil in a large saucepan over medium-high heat.  Add onion; cook and stir 5 minutes or until golden brown.  Stir in carrots and broth; bring to a boil.  Reduce heat; simmer, uncovered, 5 minutes.

2. Stir in tomatoes; simmer 5 minutes or until carrots are tender.  Add chicken; cook and stir until heated through.  Add kale (or spinach); stir until wilted.

Friday: Southwest Turkey bake- 8 servings

• 1 pound extra-lean ground turkey
• 1 can black beans, drained and rinsed
• 1 cup salsa
• ½ teaspoon ground cumin
• 1/8 teaspoon ground red pepper
• 1 package (8 ½ ounces) corn muffin mix, such as Jiffy brand
• ¾ cup reduced sodium chicken broth
• 1 egg
• ¾ cup shredded reduced-fat Mexican cheese
• Nonfat plain Greek yogurt (optional)

1. Preheat oven to 400 degrees.  Brown turkey in a large nonstick skillet over medium-high heat until no longer pink, stirring to break up meat.  Stir in beans, salsa, cumin and red pepper; simmer 2 minutes.

2. Spoon turkey mixture into a 9x13 baking dish.

3. Combine corn muffin mix, broth and egg in medium bowl; mix well.  Spread over turkey  mixture.  Sprinkle evenly with cheese.

4. Bake 15 minutes or until edges are lightly browned.  Serve with yogurt, if desired.

Per serving: 267 calories, 7 g fat, 29 g carbs, 5 g fiber, 21 g protein

WEEK FOUR:

Sunday: Moroccan chicken stew - 9 servings

• 1 Tbsp olive oil
• 1 medium yellow onion, chopped
• 3 (4 oz) skinless boneless chicken breasts, cut into bite-size pieces (you could use pre-made rotisserie chicken as an alternative)
• 1 teaspoon cumin
• 1/4 teaspoon cinnamon
• 1/4 teaspoon ground red pepper
• 3 cups (1/2 inch) cubed & peeled butternut squash
• 1 small can tomato paste
• 4 cups low sodium chicken broth
• 1 cup uncooked couscous
• 3/4 teaspoon salt
• 3 small zucchini, cut in quarters lengthwise and into 1/4-inch pieces
• 1/3 cup coarsely chopped fresh basil (optional)

1. Heat a Dutch oven over medium heat.  Add oil to pan; swirl to coat.  Add onion and cook for 4 minutes, stirring occasionally.  Add chicken; cook for 4 minutes, browning on all sides (ignore the "browning" piece if you're using already-cooked chicken).  Add cumin, cinnamon, and pepper to pan; cook 1 minute, stirring constantly.

2. Add butternut squash and tomato paste.  Stir in chicken broth, scraping pan to loosen browned bits.  Bring to a boil.  Reduce heat, and simmer 10 minutes or until squash is tender.

3. Stir in couscous, salt, and zucchini; cook 5 minutes or until zucchini is tender.  Remove pan from heat and stir in chopped basil.

Per serving: 320 calories, 32 g carbs, 8 g fat, 33 g protein.

Monday: Quinoa-stuffed squash-  4 servings

• 2 small acorn squash, halved lengthwise and seeded
• 1 medium poblano pepper, seeded and sliced
• 1 medium yellow onion, chopped
• 1 ¼ cups low sodium vegetable broth
• ½ cup mushrooms, chopped
• ¾ cups uncooked quinoa
• 1 medium plum tomato (or other variety), diced
• 2 tablespoons pine nuts (found in the Italian section)

1. Preheat oven to 400 degrees.  Spray foil with nonstick cooking spray on two separate baking sheets; place squash, cut sides down, on foil.  On the second sheet, spread pepper and onion on foil.  Cover both with foil and bake 15-20 minutes (until onion and peppers are slightly browned), and continue baking squash another 15-20 minutes, or until tender. 

2. Meanwhile bring broth and mushrooms to a boil in a medium saucepan over medium-high heat.  Stir in quinoa, tomato and pine nuts; cover and remove from heat.  Let stand 5 minutes.  Add roasted pepper and onion to quinoa mixture. Fluff with a fork.

3. Turn squash cut sides up.  Fill with quinoa mixture.

Per serving: 290 calories, 4 g fat, 57 g carbs, 6 g fiber, 10 g protein

*Tip: to make cutting squash easier, soften them in the microwave first.  Pierce the skin with a fork and microwave on HIGH 1-2 minutes.  Allow to cool for a few minutes, then slice lengthwise and remove the seeds. 

Weds: Super chili- 6 servings

• 1 can chili beans
• 1 can dark red kidney beans, drained and rinsed
• 1 can Ro-tel (tomatoes + chilis)
• 1 pound extra lean ground beef

1. In a Dutch oven (or large pot) sauté ground beef until thoroughly cooked (no longer pink).  Soak up any extra grease with a paper towel and discard.

2. Add chili beans, drained kidney beans, and Ro-tel.  Let simmer for 15 minutes or until thickened.

Optional- top with 2 Tbsp reduced fat cheddar and/or plain nonfat Greek yogurt.

Per serving: 225 calories, 3 g fat, 26 g carbs, 9 g fiber, 22 g protein

Friday: Mediterranean veggies with navy beans- 4 servings

• 2 cans navy beans, rinsed and drained
• 1 medium green bell pepper, chopped
• 1 large zucchini, sliced
• 2 teaspoons jarred minced garlic
• 1 can (14 oz) stewed tomatoes
• 2 teaspoons dried basil
• 2 teaspoons olive oil
• ½ cup shredded mozzarella cheese

1. Heat a large nonstick skillet over medium-high heat.  Spray skillet with nonstick cooking spray.  Add bell pepper and zucchini; cook 5 minutes or until beginning to brown on edges, stirring frequently.  Add garlic; cook 15 seconds, stirring constantly.  Add tomatoes and basil; bring to a boil over high heat.  Add beans and reduce heat to low; cover and simmer 10 minutes.  Stir in oil.

2. Sprinkle with cheese and serve.