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One-Week Mix-and-Match Meal Plan for Weight Loss

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No Repeat One Week of Meals: Easy Diet Recipes for Every Day

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One-Week Mix-and-Match Meal Plan for Weight Loss
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One-Week Mix-and-Match Meal Plan for Weight Loss-2SNACK
Cinnamon Walnut Apple Crisp
Produce
: 1 medium apple, finely chopped (skin on)
Whole grain: 1/4 cup whole oats
Lean protein: 1 cup skim milk
Plant based fat: 2 tablespoons chopped walnuts
SASS: 1 tablespoon lemon juice; 1/8 teaspoon cinnamon

In a bowl, mix chopped apple with lemon juice and cinnamon and microwave on high for 3 to 5 minutes until soft and juicy. Top with oats and walnuts; serve with a glass of milk.

Variation 1: Walnut-Apple Smoothie
Replace the walnuts with 2 tablespoons walnut butter. In a blender, mix together the apple (remove core, seeds, and skin), oats, milk, walnut butter, spices (omit lemon juice), and a handful of ice. Serve in a glass.     

Variation 2: Apple-Ricotta Toast
Replace oats with 1 slice toasted 100 percent whole grain bread and trade milk for 1/4 cup nonfat organic ricotta cheese. Top toast with ricotta, apple, and walnuts, then sprinkle with cinnamon (omit lemon juice).

Variation 3: Open-Faced Cheese and Apple Sandwich
Replace the oats with 1 slice 100-percentwhole grain bread and trade the milk for 1 ounce smoked Gouda. In a small bowl, toss apple with lemon juice and cinnamon and microwave on high for 3 to 5 minutes until soft and juicy. Top the bread with thin slices of Gouda, the warmed apple, and walnuts.

Variation 4: Cinnamon and Pear Crisp
Replace the apple with a pear and trade walnuts for sliced almonds. In a small bowl, toss the chopped pear with lemon juice and add cinnamon; microwave on high for 3 to 5 minutes until soft and juicy. Top with oats and almonds; serve with a glass of milk.

Variation 5: Creamy Strawberry Swirl
Preheat the oven to 350°. Replace the apple with 1 cup sliced strawberries, trade the milk for 1/2 cup nonfat cottage cheese. Toast the oats on a baking pan in the oven for 3 to 5 minutes until golden brown. Fold the cinnamon into the cottage cheese (omit lemon juice), stir in strawberries, and top with walnuts and the toasted oats.  

Variation 6: Ginger-Apple Parfait
Preheat the oven to 350°. Replace the milk with 6 ounces nonfat Greek yogurt. Toast the oats on a baking pan in the oven for 3 to 5 minutes until golden brown. Fold cinnamon into the yogurt and replace the lemon with 1/2 teaspoon fresh grated ginger, mix and layer, parfait-style, with apple slices, oats, and walnuts.

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