Here's everything you'll need for one week of meals and snacks on the plan.
Make an 8" pancake using 1 cup lowfat pancake mix, 1 egg, 1 tbsp wheat germ, and 1 cup nonfat milk. Slice one small banana and place pieces down the center of the cooked pancake; roll it into a "burrito."
Top with 2 tbsp apricot sauce (apricots canned in their own juice, drained and slightly blended until chunky) and 1 tbsp fat-free yogurt.
Toss together 2 cups romaine lettuce, 1 oz grated Parmesan cheese, 2 tbsp low-calorie Caesar dressing and ground black pepper, to taste.
Spicy Linguini with Clam Sauce
Cook 9-oz (dry) fresh linguini noodles in salted, boiling water until barely tender, about 5 minutes.
For sauce: In a large saucepan, saute 4 minced garlic cloves in 2 tbsp olive oil on medium heat for 1 minute. Do not allow to brown. Add two 6 1 /2-oz cans minced clams, 1 28-oz can stewed tomatoes, 2 tbsp tomato paste, 3 tbsp chopped fresh basil, 1 8-ounce bottle clam juice and a dash of red pepper flake.
Cook until heated through, about 10 minutes. Add salt and pepper to taste. Top drained pasta with sauce and sprinkle with 1/2 cup Parmesan cheese.
Egg salad sandwich
In a small bowl, combine 1 large egg (boiled and chopped), 2 tbsp mayonnaise, 1 tbsp diced celery, 1/2 tsp Dijon mustard (optional), and salt and pepper to taste. Spread mixture on one slice of whole-wheat bread and top with 2 lettuce leaves; add second slice of bread.
Turkey Burger with Corn Salsa
Form 4 oz of extra-lean, ground turkey into a patty. Grill or broil meat to desired doneness (medium rare, well-done, etc).
For salsa: combine 1 medium chopped tomato, 2 tbsp diced red onion, 1 tbsp diced green chili, 2 tbsp corn and 2 tbsp chopped cilantro. Top burger with salsa and serve.
Sweet Potato Fries
Cut 1 5-ounce sweet potato into wedges and sprinkle with salt. Place pieces on a cookie sheet that's been coated with vegetable cooking spray. Bake wedges in oven heated to 425 degrees until slightly crispy, about 25 minutes.
In a blender, whip 1/2 cup nonfat plain yogurt, 2 tbsp orange juice concentrate, 1 banana, 4 apricot halves (canned in own juice), 2 tbsp toasted wheat germ, tsp lemon peel. Pour in a glass and serve.
Spinach and Pear Salad
Toss together 2 cups baby spinach, 1 pear, seeded and sliced, 1 tbsp diced red onion, 1 tsp toasted sesame oil and 1 tbsp balsamic vinegar.
Tomato Stuffed with Tuna
In a small bowl, mix together 1/3 can water-packed tuna (drained, about 2 oz), 1 tbsp lowfat mayonnaise, 2 tbsp diced celery and 1 tbsp diced green onions. Slice 1 large tomato into quarters and top with the tuna mixture.
Pork and Vegetable Stir Fry
Slice 2 oz extra-lean pork loin and 4 cups of vegetables into thin strips. Coat a large saucepan with vegetable spray and place over medium-high heat. When a droplet of water sizzles in the pan, add the pork, vegetables.
Mix in 1 cup chicken broth, 1 tsp. red pepper flakes, 2 tbsp. soy sauce and 1 tbsp cornstarch. Sautee mixture until meat is cooked through, about 7 minutes.
Bean n' Cheese Quesadillas
Place 2 corn tortillas on high heat on a griddle, sprinkle 1 oz grated cheddar cheese over top and 1/3 cup canned black beans (drained and rinsed). Heat until cheese begins to melt, approximately 2 minutes. Remove from heat and top with 2 tbsp chopped cilantro and 1/3 cup salsa.
Morning Soft Taco
Coat a medium pan with vegetable cooking spray and place over medium heat. Add tomato, two eggs and 1 tbsp salsa. Scramble mixture until fluffy and serve inside two warmed corn tortillas.