7-Day Menu Plan

Here are a number of menu suggestions to get you started and keep you on track.

Start a Healthy Lunch Club at Work or in Your Neighborhood!
Share the work, enjoy together!

These Cooking Light recipes are healthy dishes created with a nutritional balance. And all of these recipes can serve at least 10 people. They created meals with convenience in mind by offering recipes that you can make the night before and easily bring to work.

Everyone shares in preparation and everyone gets to enjoys great new recipes together.
Best of all you won’t have to endure the same old unhealthy lunches!

Cooking Light Lunch Club Recipes

Greek Bulgur Salad with Chicken
Garden-Style Lasagna
Hearty Beef and Potato Stew
Breadsticks Two Ways
Rosemary Chicken Noodle Soup
Chicken Enchilada Casserole
Mac and Cheese with Roasted Tomatoes
Black Pepper Corn Bread
Pesto Chicken Salad Sandwiches
Cuban-Style Red Beans and Rice
Chicken Muffuletta
Black Bean-Quinoa Salad with Basil-Lemon Dressing
Smoked Mozzarella, Bacon, and Tomato Strata
Shrimp and Tofu Pad Thai
Oat-Topped Fig Muffins

"Low-Cost” Healthy Recipes!

Beer-Braised Beef with Onion, Carrot, and Turnips
Grown-Up Grilled Cheese Sandwiches
Roast Chicken with Potatoes and Butternut Squash
Pan-Fried Pork Chops and Homemade Applesauce
Quick Meat Loaf
Zucchini, Cherry Tomato, and Fresh Ricotta Pasta
Korean-Style Beef Skewers with Rice Noodles

Low Calorie – 0 Points Value Foods from Weight Watchers

Stuffed Mushrooms
Fresh Herb Sauce
Grilled Vegetable Packets
Italian-Inspired Soup
Roasted Vegetables

No reason you can’t enjoy and lose weight this summer!
Enjoy Ultimate Summer Recipes from Cooking Light

Grilled Chicken with Fresh Grape Glaze
Mango Rice Salad with Grilled Shrimp
Pulled Chicken Sandwiches
Arugula Salad with Chicken and Apricots
Grilled Flank Steak with Avocado and Two-Tomato Salsa

Cooking Light’s All-Time Best Recipes
Try them all and you be the judge.

Best Vegetable Side Dish: Roasted Asparagus with Balsamic Browned Butter
Best Cake: Texas Sheet Cake
Best Pork: Lombo di Maiale Coi Porri (Pan-Roasted Pork Loin with Leeks)
Best Soup: Baked Potato Soup
Best Pasta: Cavatappi with Spinach, Beans, and Asiago Cheese

Cooking Light - Weekly Meal Plans for Spring

Meal Plan A
Includes Grilled Turkey in Herb Butter, Blackened Spiced Fish, and Light Pesto Mushroom Pizza
Meal Plan B
Includes Braised Pork Chops, Pon Pon Chicken, and Baked Parmesan Fish
Meal Plan C
Includes Tanana Valley Alaska Salmon, Satisfying and Simple Chicken Stew, and Chicken with Carrot Chutney
Meal Plan D
Includes Baked Rice Stuffed Eggplant, Cock-a-Leekie Soup, and Beef and Asparagus Stir-Fry
Meal Plan E
Includes Spicy Denali Alaska Halibut, Fish Kabobs, and Spaghetti with Clams in Vegetable Marinara Sauce
Meal Plan F
Includes Saucy Chick-Wiches, Top Loin Steaks with Eggplant Relish, and Red Snapper Orlando
Meal Plan G
Includes Grilled Chicken Breasts with Blueberry Chutney, Sauce Chef's Salad Italiano, and Baked Codfish Casserole

Baked Chicken Egg Roll Recipe – 2 Point Total
Tostada Salad Recipe with Ground Beef – 7 Point Total
Mushroom and Asparagus Risotto Recipe – 4 Point Total
Low Calorie Meatball Sandwich Recipe – 5 Point Total
Jamie Oliver’s Classic Spaghetti Recipe – 4 Point Total

Weight Watcher Recipes

Cornmeal-Battered Oven-Fried Catfish
Chocolate Creme Brulee
Chocolate Meringue Cookies
Sautéed Chicken with Artichokes, Olives, and Oregano
Yankee Pot Roast Dinner
Roast Pork Dinner
Toaster Oven-Baked Sole with Asparagus
Apple-Cinnamon Acorn Squash

Triple Chocolate Chip Cookies That Even Dr. Oz Agrees Are Good And Good For You!

•   Triple Chocolate Chip Cookies
•   Crouton Breaded Parmesan Chicken
•   Chicken Soup With Whole Wheat Matzo Balls
•   The Kitchen Diva’s De’liteful Vegetarian Lasagna
•   Balsamic Vinaigrette Salad Dressing
•   Creamy Blue Cheese Salad Dressing
•   Creamy Caesar Dressing
•   Honey Mustard Dressing

  ---

• Basil Cheese Triangles
• Weight Watchers Vegetable Egg Rolls
• Prosciutto Wrapped Asparagus Spears
• Weight Watchers Bacon Wrapped Shrimp
• Mini Cornbread Crab Cakes with Lemon Caper Sauce
• Spicy Baked Sweet Potato Chips
• Fiesta Quesadillas
• Parmesan Zucchini Sticks with Smoky Roasted Romesco Sauce

Easy Enchiladas
Chicken Noodle Soup
Easy Parmesan Garlic Chicken
Cajun Shrimp Fettuccine

Vegetarian
Updated Mac & Cheese
Fresh Tomato Soup Au Gratin
Sesame Soy Rice

Gourmet Treats
Easy Skillet Penne and Sausage Supper
Sweet and Sour Stir-Fried Vegetables
Roasted Bananas With Chocolate Yogurt Cream

Quick Recipes
Meatloaf
Fiesta Burritos

For more recipes and meal plans like this visit Meals Matter

Quick-Fix Lunches

South Beach Diet Meal Plans

Cooking Light Super Soup Recipes

• French Onion Soup with Beef and Barley
• Chile-Cheese Chowder
• Creamy Wild-Rice Soup with Smoked Turkey
• Chunky Chicken-and-Rice Soup with Turnips
• White-Bean Soup with Peppers and Bacon
• Won Ton Soup
• Thai Shrimp Bisque
• All-American Chili
• Carne con Papas (Stew of Beef and Potatoes)

Healthy Fall Recipes

Share your healthy recipes at LightenUpCommunity.com

Chicken Dijon with Skinny Mashed Potatoes or Rice Pilaf Serve with Green Beans for a Healthy Meal
Grilled Chicken with Tomato-Avocado Salsa
Fall Salad with Asian Pears, Walnuts and Sherry Vinaigrette
"Healthified" Beef Stroganoff (58% less fat • 69% less sat fat • 29% fewer calories than original recipe)
Sample 100’s of Jenny Craig Recipes for Free!

20 Meals/20Minutes: Superfast Chicken Recipes from Cooking Light
Cavatappi with Spinach, Beans, and Asiago Cheese
8 cups coarsely chopped spinach leaves
4 cups hot cooked cavatappi (about 6 ounces uncooked spiral-shaped pasta)
2 tablespoons olive oil
¼ teaspoon salt
¼ teaspoon pepper
1 (19-ounce) can cannellini beans or other white beans drained (and rinsed – optional)
2 garlic cloves
½ cup (2 ounces) shredded Asiago cheese
Freshly ground black pepper (optional)
Combine first 8 ingredients in a large bowl; toss well.
Sprinkle with freshly ground black peppers, if desired.
Serves 4. Per serving: 401 calories, 12 grams fat, 55 grams carbohydrate, 464 mg sodium, 10 mg cholesterol, 7 grams fiber.
From The Complete Cooking Light Cookbook.

How to eat healthy on a budget
With all of the economic concerns of today, it seems harder and harder to shop for healthy foods on a budget. Prices are rising every where you turn, including the grocery stores. There are some basic strategies that can help when you are trying to stay on a healthy eating plan and on a budget.

• Planning: Planning your meals is very important. You should plan your meals for several weeks and make a list of the items that you need for those meals. This will limit the number of trips you make to the grocery store and limit the amount of money that is spent. It is also important to only buy the items on your list. Try to stay away from items that seem like a deal but that you may not really need.

• Price compare: When shopping smart it is important to know the prices of the items that you buy most frequently in order to get the best deal in town.  Shop the perimeter of the store first where you’ll find the basics for a healthful diet (produce, meats and dairy) instead of stacking your cart with junk food fillers. Unit prices for food are displayed on the shelves below the foods and tell you how much the food costs per ounce. Use the unit price to compare costs between brands and different sized packages.

• Buy in bulk: One of the best strategies for buying lean meat and produce is to buy in bulk. Warehouse type stores have great prices on produce and on meats in bulk. These stores  (and most other grocery stores)  will even cut the meat into the correct portion sizes for you in the store. This can be a great strategy when you are buying for a family or just for one person. The meat can be frozen and used at a later time, and with proper storage of the produce it can also last for several weeks.

• Shop in season & buy local: Utilizing local farmer’s markets and buying produce that is in season is a very affordable way to shop for healthy foods. Try storing these fresh items in “green bags” that can be purchased at most drug/grocery stores. These bags help to increase the shelf like of fresh produce which will save you money in the long run.

• Limit eating out: Not only will limiting the times that you eat out help with your healthy eating goals, it will also help with your budgeting. The cost of one meal out could provide you with several healthy meals from the grocery store. Have healthy items available at home by following the other tips mentioned and when you are tempted to grab a quick meal in the drive through, remember all of the fresh healthy foods that are waiting for you at home.

We are all concerned with finances during these hard times. Try not to let your healthy eating efforts suffer. You’ve been working too hard! It just takes a little planning and some smart shopping and you too can eat healthy on a budget!

Elizabeth Williams, MS, RD, LDN
Clinical Nutritionist Educator
Mission Hospital’s Medical Weight Management Center

Seven Day Meal Plan Ideas

Four Healthy Meal Plans

Meals Matter Healthy Meal Planning System (It’s Free!)

The Lighten up 4 Life competition has been going on for almost two months now. Some of you may be experiencing what is known as “Diet Fatigue”. You may feel like you are having more struggles eating healthy or you may be having a hard time staying motivated to reach your goal. This is completely normal for anyone trying to change a major part of their lifestyle. It takes several months (4-6) to develop new habits. Right now you are on the second month. This is the natural time for old habits to begin trying to sabotage your efforts.

One of the main ways to help deal with this difficult time is to change your way of thinking. The problem with having “Diet Fatigue” is the word “diet”. According to Webster’s dictionary, the definition of the word diet is: food and drink regularly provided or consumed (nourishment). Using the word “diet” to describe your efforts is likely to increase your risk of not sticking to your plan. The most successful weight managers have adopted a “Long-term lifestyle thinking”.

Some examples of “diet thinking” vs. “life-style thinking” include:

1. “I can’t wait for this diet to be over so I can eat…” This statement assumes that there is an end or a finish line versus “I’m going to practice healthy habits for the rest of my life”
2. “I can’t have this or that…” and “I can’t go out, I have to exercise” This statement relay’s a sense of deprivation vs. “ I can be healthy and more active” or “I want to eat healthy and exercise””
3. “I hope my weight stays off.” This statement reflects a powerless attitude vs. “It’s not coming back. I have a new healthy lifestyle” This reflects a powerful attitude.

Adopting a healthy lifestyle will take time and struggles are natural. The most important thing is to be aware of situations that can promote set backs (aka triggers) and learn from lapses. Healthy living is not “all-or-nothing”. Indulging in a craving or giving in to a treat does not mean that your efforts have all gone to waste. You are human and will struggle from time to time. You must accept the choices you make and choose not to beat yourself up when you “slip”. And most importantly, be willing to get right back on track!

Choosing to live a healthy life style is a choice that one makes every day. Try to take it one day at a time and your body will respond.
Remember,
1. Put health first
2. Be consistent
3. And have patience!

Repeat this everyday and be grateful for what you have accomplished! You deserve it!!

Elizabeth Williams, MS, RD
Clinical Nutritionist Educator
Mission Hospital Medical Weight Management

I’m on a diet now what do I eat?

It seems so easy: eat less, move more and you will loose weight, right?  Well, as we all know it is not that easy.  With all of the books, magazine article, news reports, infomercials, and gimmicks out there it’s hard to decipher fact from fiction.  There are a few programs out there that seem to be effective and not to hard to understand. Weight Watchers is a favorite of many and it seems to be effective. A few books that are reliable are the South Beach diet plan and also Dr. Phil’s ultimate weight solution.  South Beach teaches basic balanced eating with a two week “low carb” portion and a gradual re-introduction of carbohydrates. Dr. Phil’s program also has a nutritional component, but unlike other programs this book address the many psychological aspects of eating, loosing weight, and gaining weight that other programs overlook. And as we all know eating can be very psychological.

There is no one meal plan or food prescription that will work for everyone.  But, if I were going to give a few tips…..

1. Eat small frequent meals rather than a few large meals. This means at least three small meals and two snacks. Meals being between 250-300 calories and snacks under 200 calories. This keeps your metabolism going throughout the day.
2. Balance, Balance, Balance:  This includes balance in your life with food, exercise, work, and stress. And more specifically, this means to balance your plate!! You always want to have protein, carbohydrates, and fat every time you eat including meals and snacks. 
3. Water, Water, Water. Water intake is an extremely important part of weight loss. It is vital in our bodies and it is essential to utilizing  stored fat for energy (which is the ultimate goal).
4. Breakfast is key! Those who say breakfast is the most important part of the day know what they are talking about. Breakfast is more important for weight loss and weight maintenance than exercise!! Think of breakfast as starting the car. Imagine trying to drive to work with your car on coast! That’s how your body feels with out it’s morning start! Breakfast helps “crank” your body for the day.
5. Don’t forget the fruit! Fruit is often forgotten in a “diet” or it is thought to contain too much sugar. Fruit can actually help you in more ways than one in your efforts to loose weight. Not only is it a great snack item, but it also contains a lot of soluble fiber witch helps with satiety (feeling full) and slows the emptying of your stomach so you feel fuller for longer periods of time.

As far as what specifically to put on your plate, your plate should be ½ full with non-starchy vegetables. These include colorful vegetables such as broccoli, cauliflower, eggplant, carrots, tomatoes, green bean, zucchini, and yellow (summer) squash. Also, ¼ of your plate should be lean protein such as chicken, fish, or pork. Starches can make up the last ¼ of your plate, and always choose a whole grain starch with lots of fiber. Try to incorporate dairy items such as low-calorie yogurt and skim milk into your diet daily.

If you have questions about which food items fit into which categories refer to the mypyramid.gov website.

Good luck filling your plate!

Elizabeth Williams
Clinical Nutritionist Educator
Mission Hospital Medical Weight Management