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

One-Week Mix-and-Match Meal Plan for Weight Loss-2

DINNER
Salmon Cashew-Ginger Stir-Fry
Produce:
 1/2 cup red bell pepper, sliced into strips; 1/2 cup diced white onion;1/2 cup shredded carrots; 1/2 cup shredded purple cabbage 
Whole grain: 1/2 cup cooked brown rice
Lean protein: 3 ounces cooked wild salmon
Plant based fat: 2 tablespoons cashew pieces
SASS: 2 tablespoons orange juice; 2 tablespoons brown rice vinegar; 2 tablespoons chopped scallions; 1 teaspoon fresh grated ginger

In a small dish, whisk together orange juice, vinegar, ginger, and scallions. Coat a pan with nonstick cooking spray and heat over medium.Sauté vegetables with the ginger sauce for about 3 to 5 minutes minutes, until peppers are slightly tender. Add salmon and cook until heated through. Pile brown rice on a plate, top with vegetable mixture, and garnish with cashews.

Variation 1: Chilled Chicken Pilaf
Cook and chill rice, finely mince the vegetables and trade the salmon for 3 ounces of boneless, skinless chicken breast, diced. In a small bowl, whisk together the orange juice, vinegar, ginger, and scallions and toss with the veggies, rice, and chicken, then Refrigerate. Serve chilled and garnish with cashews just before serving.

Variation 2: Vegetarian Cashew-Ginger Stir-Fry
Replace salmon with 1/2 cup shelled edamame and swap cashews for sliced almonds. In a small bowl, whisk together the orange juice, vinegar, and ginger, and scallions. Coat a pan with nonstick cooking spray and heat over medium. Sauté vegetables with ginger sauce for about 3 to 5 minutes minutes, until peppers are slightly tender. Add edamame until heated through. Pile brown rice on a plate, top with vegetable mixture, and garnish with almonds.

Variation 3: Spinach Salad With Salmon
Replace vegetables with 1 1/2 cups tightly-packed fresh spinach, 1/4 cup chopped red bell pepper, and 1/4 cup diced white onion; chill the cooked rice. In a small bowl, whisk together the orange juice, vinegar, ginger, and scallions. Toss with spinach, transfer to a plate and add onion and pepper. Top with the rice, salmon, and cashews.

Variation 4: Peanut Noodles With Salmon
Replace rice with 1/2 cup cooked brown rice pasta and trade cashews for 2 tablespoons peanut butter. In a small bowl, whisk together orange juice, vinegar, ginger, and scallions. Coat a pan with nonstick cooking spray and heat over medium. Sauté vegetables with ginger sauce for about 3 to 5 minutes minutes, until peppers are slightly tender. Toss warm pasta with peanut butter and a pinch of crushed red pepper. Place noodles in a bowl and top with vegetables and salmon.

Variation 5: Shrimp Stir-Fry
Replace the salmon with shrimp, trade the brown rice for wild rice, and swap the cashews for 1 tablespoon coconut oil. In a small bowl, whisk together orange juice, vinegar, ginger, and scallions. Coat a pan with nonstick cooking spray and heat over medium. Sauté vegetables with ginger sauce for about 3 to 5 minutes minutes, until peppers are slightly tender. Heat a separate pan over high, add coconut oil and shrimp; cook until translucent and pink. Pile wild rice on a plate and top with vegetable mixture and shrimp.

Variation 6: Chilled Broccoli and Salmon
Replace the veggies with 2 cups broccoli florets, chill the cooked rice, and trade the cashews for 2 tablespoons black sesame seeds. In a small bowl, whisk together orange juice, vinegar, ginger, and scallions. Place broccoli, rice, and ginger sauce into a resealable container, then close the lid and shake to thoroughly coat mixture with sauce. Mix in salmon and sesame seeds. Refrigerate and serve cold.

 

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