Week 4 Diet plan

We are almost halfway done, not so bad was it??

I found another great website, it has recipes plus a recipe calorie calculator so you can use your own recipes and see more or less how many calories it has. The site is http://recipes.sparkpeople.com

Breakfast:
Same choices as before, or if you are creative think of something new!!

Lunch:
Day 1:
1 large wheat pita
4 slices of lean turkey deli meat
1/2 oz cheese
1 TB miracle whip
1/2 TB mustard
tomato, cucumber, lettuce, sprouts, other veggies
4 celery sticks
1/2 cup raw broccoli
1 TB low fat dressing

Day 2:
1 grilled or baked chicken breast
4 cups tossed greens with veggies
1/4 cup low fat dressing
1 slice whole wheat bread

Day 3:
2 slices whole wheat bread
1/2 can tuna
1 TB light miracle whip
1 peach

Day 4:
Pasta salad
whole wheat pasta
chicken
veggies- tomato, olives, broccoli, cucumber,
light italian dressing
fruit

Day 5:
2 slices whole wheat bread
1 TB reduced fat miracle whip
1 TB mustard
4 slices lunch deli meat
veggies
piece of fruit

Day 6:
Bean burrito
brown rice
fruit


Dinner
Day 1: Chicken soft tacos w/ tropical salsa (2)

• Salsa:
• 1/4 cup chopped green onions
• 1 tablespoon chopped fresh cilantro
• 1 tablespoon canned chopped green chiles
• 1 tablespoon lemon juice
• 1 (11-ounce) can mandarin oranges in light syrup, drained
• 1 (8-ounce) can pineapple tidbits in juice, drained
• 
  Tacos:
• Cooking spray
• 1 cup yellow bell pepper strips
• 1 cup vertically sliced red onion
• 1 garlic clove, minced
• 1 1/2 pounds chicken, cubed
  
• 1 cup chopped tomato
• 1/2 teaspoon ground cumin
• 1/2 teaspoon chili powder
• 2 tablespoons chopped fresh cilantro
• 8 (6-inch) flour tortillas
• 1 1/4 cups (5 ounces) shredded reduced-fat Monterey Jack cheese

To prepare the salsa, combine the first 6 ingredients in a bowl. Cover and chill.

To prepare tacos, place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add bell pepper, onion, and garlic; sauté 2 minutes. Add chicken, tomato, cumin, and chili powder; sauté chicken is fully cooked. Stir in cilantro. Spoon 1/2 cup chicken mixture over one half of each tortilla, and top with about 3 tablespoons cheese and 2 tablespoons salsa; fold tortillas in half.

Calories = 276

Day 2:

Portobello "Philly Cheese Steak" Sandwich

Cheese steaks are a Philadelphia tradition: thin slices from a rich and very fatty slab of beef, fried up and topped with a heavy cheese sauce. We've cut down on the fat considerably – but not on the taste. We’ve also added meaty Portobellos to the mix. The dark gills found on the underside of a Portobello are edible, but if you like you can scrape them off with a spoon.

Serves: 4

Preparation time: 25 minutes

Ingredients

2 teaspoons extra-virgin olive oil

1 medium onion, sliced

4 large Portobello mushrooms, stems and gills removed, sliced

1 large red bell pepper, thinly sliced

2 tablespoons minced fresh oregano or 2 teaspoons dried

1/2 teaspoon freshly ground pepper

1 tablespoon all-purpose flour

1/4 cup vegetable broth or reduced-sodium chicken broth

1 tablespoon reduced-sodium soy sauce

3 ounces thinly sliced reduced-fat provolone cheese

4 whole-wheat buns, split and toasted

Preparation

1. Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until soft and beginning to brown, 2 to 3 minutes. Add mushrooms, bell pepper, oregano and pepper and cook, stirring often, until the vegetables are wilted and soft, about 7 minutes.

2. Reduce heat to low; sprinkle the vegetables with flour and stir to coat. Stir in broth and soy sauce; bring to a simmer. Remove from the heat, lay cheese slices on top of the vegetables, cover and let stand until melted, 1 to 2 minutes.

3. Divide the mixture into 4 portions with a spatula, leaving the melted cheese layer on top. Scoop a portion onto each toasted bun and serve immediately.

Enjoy!

Nutrition Facts

Per serving:

268 calories

Serve with fruit salad

Day 3: Tortilla soup

• 1 tablespoon vegetable oil, plus more for frying
• 2 large onions, chopped
• 8 cloves garlic, minced
• 1 tablespoon plus 1 1/2 tsp. coarse kosher salt
• 1 teaspoon ground cumin
• 1/2 teaspoon red chile flakes
• 12 cups reduced-sodium chicken broth
• 1 can (28 oz.) diced tomatoes
• Juice of 2 limes
• 1 package (8 oz.) small corn tortillas, cut into 1/4-in.-thick strips (see Notes)
• 2 pounds boneless, skinless chicken breast, cut into 1/4-in.-thick strips
• 1 cup chopped fresh cilantro
• Sliced avocado, sour cream, grated Monterey jack cheese, additional chopped cilantro, and/or sliced green onions for topping

1. Heat 1 tbsp. vegetable oil in a large pot (at least 5 qts.) over medium heat. Add onions and cook until translucent, 5 to 7 minutes. Stir in two-thirds of the garlic, 1 tbsp. salt, cumin, and chile flakes and cook 2 minutes.

2. Add broth, tomatoes, and half the lime juice and increase heat to a gentle simmer; cook 20 minutes.

3. Meanwhile, pour about 1 in. of vegetable oil into a small frying pan set over medium-high heat. When oil is hot but not smoking, add one-third of the tortilla strips and cook until golden brown and crisp, about 2 minutes. With a slotted spoon, transfer strips to a paper towel-lined baking pan. Repeat with remaining tortilla strips in two batches. Sprinkle with 1 tsp. salt. Set aside.

4. Purée soup in batches in a blender. Return soup to pot and resume simmering. In a small bowl, toss chicken with remaining lime juice, garlic, and 1/2 tsp. salt. Marinate at room temperature for 10 minutes, then add to soup and simmer 5 minutes, until chicken is just cooked through. Stir in cilantro. Serve hot with tortilla strips and your choice of toppings.

Note: Nutritional analysis is per cup.

Calories:

142 (26% from fat) per cup

Eat a few cups or if you only eat 1 or 2 cups add a side dish or low fat dessert!

Day 4: Citrus Roasted Salmon

• 1 teaspoon grated lemon rind
• 2 tablespoons fresh lemon juice
• 2 tablespoons honey
• 4 teaspoons chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon salt
• 1/2 teaspoon ground coriander seeds
• 1/4 teaspoon ground red pepper
• 1 (6-ounce) can thawed orange juice concentrate
• 4 (6-ounce) salmon fillets, skinned (1 inch thick)
• Cooking spray
• Orange wedges (optional)
• Flat-leaf parsley sprigs (optional)

Preheat oven to 400°.

Combine first 9 ingredients in a bowl; brush both sides of fish with the orange mixture. Reserve remaining orange mixture. Place fish on a broiler pan coated with cooking spray. Bake at 400° for 15 minutes or until fish flakes easily when tested with a fork.

Place remaining orange mixture in a small saucepan; bring to a boil, and cook until reduced to 1/2 cup (about 2 minutes). Serve with fish, and garnish with orange wedges and parsley, if desired.

Calories:

366 (33% from fat) 1 steak and 2 TB of orange sauce

add a baked potato or rice and some veggies

Day 5: 15 minute chili

• 1 pound ground turkey
  
  
• 1/2 cup chopped onion
  
  
• 1 16 oz. can pinto beans, drained and rinsed
  
  
• 1 16 oz. can kidney beans, drained and rinsed
  
  
• 1 28 oz. can chopped stewed tomatoes
  
  
• 1 tablespoon chili powder
  
  
• 1 tablespoon cumin powder
  
  
• 1/2 cup salsa
  

1. In a large pot, brown turkey with chopped onion.

2. Add beans, tomatoes, garlic, chili powder, cumin, and salsa to turkey mixture. Cook until hot.

3. Serve with cornbread, cooked pasta, cooked rice, or on top of a baked potato. Sprinkle with cheese if desired.
Calories : 370 add a piece of garlic toast

Day 6 slow cooker salsa chicken

4 boneless, skinless chicken breasts
1 cup salsa
1 package reduced sodium taco seasoning
1 can reduced fat cream of mushroom soup (condensed)
1/2 cup reduced fat sour cream

Add chicken to slow cooker.
Sprinkle taco seasoning over chicken.
Pour salsa and soup over chicken.
Cook on low for 6 to 8 hours.
Remove from heat and stir in sour cream.
Serve with rice.

Calories 157, plus rice and add a serving of beans