For those of you following me, you know by know that I’ve turned a corner. I have decided to be more conscious of my diet, and to use healthy recipes that are good for the family and for my waistline (which was, truth be told, the impetus for the change). I am down 13 pounds, which hasn’t been easy, I will admit, but I keep envisioning my goal!
This is week four of that monumental lifestyle change – it continues the healthy new way of life to meet my personal goals of losing weight, and of keeping meals interesting enough to satisfy the family! With two teenagers, that isn’t easy! Nonetheless, these recipes stay true to the plan by being low calorie and nutrient-dense. Each meal includes a complex carb, a serving of vegetables, and protein.
Below are seven menu items that I curated from various recipe sites. It is more challenging than you might think to find recipes that avoid oil and meet my diet requirements. With a little bit of effort, though, I managed to find some good ones to try out!
By the way, if you have recipes that are oil-free, I’d love to see them! Send them my way! You may just see them pop up in a weekly menu plan!
WEEKLY MENU PLAN
- SUNDAY: Grilled Cilantro Lime Chicken with a side arugula salad and melba toast. This site includes a recipe for Green Goddess Sauce which totally falls within my diet guidelines as long as I use non-fat mayo.
- MONDAY: Broccolini, Red Pepper, and Roasted Garlic Frittata with oil-free fries. On my diet plan, I am allowed two eggs per week in addition to my regular daily amounts of carbs, veggies, dairy, and protein, so this dish will serve as my eggs for the week. I am supposed to avoid oil, so rather than the 2 T. canola oil it calls for (for cooking the garlic and, later, the broccolini and red pepper on the stove), I will use PAM cooking spray. I also plan to substitute nonfat cottage cheese for the low-fat variety.
- TUESDAY:Peel ‘n Eat Shrimp (cocktail sauce on the side) with Haricots Verts, baked potato.
- WEDNESDAY: Balsamic Pork Roast Tenderloin, melba toast, and charred broccoli
- THURSDAY: Chicken Tikka Masala with bread sticks on the side– Note that this recipe calls for half & half, but we will be using skim milk in our version!
- FRIDAY: Low Calorie Pasta Sauce (such as Healthy Choice) with Ground Turkey over whole wheat pasta
- SATURDAY: Quinoa Unstuffed Peppers from Taste of Home – I am really excited to try this new dish. The recipe indicates this meal can be made ahead and put in single-serving containers in the freezer for an easy, convenient lunch to take to work! I could not find Garam Masala at the store, so here is a quick recipe to make your own!
NOTE: Start by taking stock of what you have on hand. The following list represents what I need after seeing what I had on hand. The list is not a complete list of all the ingredients needed for each recipe, just those that I need given what’s already in my pantry.
Farm Stand: Assorted fruits ($6.00), 4 sprigs fresh rosemary (.99), 4 sprigs fresh thyme (.99), 2 tablespoons chopped fresh flat-leaf parsley(.99), 1 tablespoon chopped fresh oregano (.99), 3 medium red potatos ($1.49), cilantro leaves (.99) About $13.00.
BJs: Eggs, Skim Milk, non fat fruit yogurt, onions, cereal, bottled water, cheese, 2 red bell pepper, 1 medium green pepper. This is our usual BJ’s list. BJ’s is usually less expensive on these items, so the extra trip is worth it to us. We usually spend about $$30 – $40 here.
Fish Market: Large shrimp (Price changes daily for this item). $13 per pound
Publix: Sugar Free Pasta Sauce (.99), 1 (8-oz.) bunch Broccolini ($2.63), cans of diet lemon-lime soda ($1.59). About $5.00
Walmart: 2 sweet onion (.79 ea.), cardamom ($4.97), 1 cup plain nonfat yogurt ($1), 1 lb boneless, skinless chicken thighs ($2.93), 1 can (28 oz) crushed tomatoes ($1.78), fat free american cheese ($2.64) TOTAL $18.18