Jewelry Blog

The 4-Week Slim Down

Write By: Valentin Rosca on

Are you ready to discover a brand-new you? You are about to embark on a supercharged plan that maximizes several fat-burning nutrients—especially vitamin D—to help you drop pounds in record time and reveal your slimmest, sexiest self! In this article, you’ll find 4 weeks’ worth of menu options for breakfast, lunch, dinner, and snacks. These options are designed to super dose your body with D in order to get stores up to normal. However, you will be in the driver’s seat. This is important because you need flexibility in order to stay true to any diet. That’s why in this article you’ll find dozens of mix-and-match options for breakfast, lunch, dinner, and snacks. Use these options to design a winning menu plan that suits your taste buds, lifestyle, and budget. 

 

Five Features of the Slim Down

woman-exercising

1.THERE ARE NO SET DAILY MENUS. Create a personalized, winning menu based on the options provided. This plan lets you pick what works best for you and omit what doesn’t. Every single option listed in t contains a hefty dose of both vitamin D and calcium. No matter what options you choose, you will be super dosing your body with powerful fat melters. By the end of each day, the menu options will have provided you with a minimum of 400 IU of D and 1,000 milligrams of calcium no matter which ones you try. In reality, you’ll probably net closer to 600 IU, and some days you’ll even crest 1,000 IU.

2. THIS PLAN WORKS IN BOTH WINTER AND SUMMER. You’ll use The 4-Week Slim Down no matter what time of year you start the diet.

3. YOU GET TO PICK YOUR OWN SNACKS. Use the list that is provided.

4. YOU WON’T SEE GREEN TEA LISTED WITH EACH MEAL. That doesn’t mean you should drop it. If you don’t mind drinking green tea, then keep up the habit. It will continue to speed your results.

5. NOW IS THE TIME FOR DRINKING AND EATING OUT. Just be mindful of the rules of success. When you indulge consciously, you’ll be more likely to satisfy cravings and stick to your diet. 

How to Follow the Slim Down

THE SLIM DOWN is designed around 4 weeks of customizable menus, but it’s also designed to teach you new eating habits to help you reach your goals and maintain them for a lifetime. For optimal success, remember the following: Eat the options you want when you want. All of the options are interchangeable. You can eat breakfast for dinner, lunch for breakfast, or make any other switch you can think of. Stick to the suggested portions. The menu options are all calorie and portion controlled. It’s important to make and consume the correct portions. Little cheats like adding another slice of cheese or extra salad dressing can add up and slow your results. Purchase the right foods. Not all foods are created equal when it comes to vitamin D. Choose the right snacks. Just remember: Indulge only twice per day. You can have a glass of wine when you’re out with friends on Saturday night, or a special latte on a Saturday morning. And you can have dessert after dinner, too. But you can’t do all of it on the same Saturday. You can have up to two snacks a day on this plan, so I recommend you make one healthy. Then make the other whatever you want, as long as it is only 100 calories. Watch those liquid calories. Whether it’s soda, juice, or wine, keep in mind that all of these liquids have a caloric cost. Nothing is off-limits on this plan, but all of it must be accounted for if you want to consistently lose weight. Count liquid calories as one of your snacks, and make sure these drinks don’t go over your calorie budget. Each of your two daily snacks is designed to total no more than 100 calories. A small nonfat cappuccino will be just about right, but a large mocha will put you way over your limit. Automate your eating. Don’t feel guilty about picking the same favorites day after day. This can actually help you shed fat faster by reducing stress. It’s difficult to learn how to shop for, store, and prepare lots of new recipes and menus. If you opt for a few favorites over and over again, you’ll be able to do a lot of this prep work without doing much extra work. You’ll know what to buy without using a list, and you’ll know how to prepare it, too. Look for my great eat-out options. I’ve marked several options in this plan as easily found in restaurants. (Look for this info next to the individual recipe titles.) In some cases you’ll want to make a substitution or two, and I’ve provided that information for you as well.

 

CHEW ON THIS

More restaurants are supplying calorie details, but some restaurants only offer calorie info for certain items. Why? In general, restaurants only provide calorie info for low-calorie items and not high-calorie items. So if an item does not have calorie info, you can bet that it totals 1,000 calories or more! This is even true of salads. 

 

How to Follow the Slim Down at Restaurants

green-apple

STICK TO A CALORIE BUDGET. Dinners should total about 400 calories. If you’d like to eat a bit more, combine your meal with your snack, so you have a total of 500 calories to work with. And as a general rule of thumb, eat only half of whatever you are served, as many restaurants serve super-sized portions that can add up to more than 1,000 calories. (Ask to box up the remaining portion and bring it home for a convenient leftover meal to eat another time.)

USE THE D-SMART FORMULA. Try to find entrees that include a high-D food, a high-calcium food, and some vegetables, for example, wild salmon on salad greens with a little cheese.

SWAP LOW-D CHOICES FOR HIGHER-D ONES WHENEVER POSSIBLE. Ask for fish instead of chicken, oysters instead of clams, and milk instead of alcohol or a soft drink.

CHOOSE LEAN CUTS OF MEAT OVER FATTIER OPTIONS. Ask for poultry or soy instead of red meat (especially for burgers) and skinless options. This helps you cut calories, which is important when you’re eating out. Restaurant food is often loaded with fat and calories, so you need to make a greater effort at portion and calorie control than you would at home.

 

Lose Weight During the Holidays

SOMETIMES YOU JUST want to indulge—holidays and celebrations are usually those times. It’s really okay, every once in a while, to take a break from this plan. For instance, let’s say that it’s Thanksgiving, and you just want to eat everything that’s on the table—and nothing on the table resembles anything that is recommended on this plan. Here’s what to do: Combine lunch with dinner on that big day. Eat in the middle of the afternoon or a little later. Try to eat no more than 800 calories for your meal. If you can swing some healthy choices in that meal (whole grains, vegetables, fruit, lean protein), great. If not, at least abide by the 800-calorie limit, using a calorie counter for guidance. Then, the very next day, get right back on track, picking up on the diet where you left off.

Supercharge Your Results

THE 4-WEEK SLIM DOWN is already front-loaded with nutrients that will help you shed fat fast. Still, you can speed your results even more by optimizing D and aiming for 1,000 IU a day rather than just 600. To do that, you’ll want to pick one “Supercharged” menu option marked with an asterisk. This will put you over the 1,000-IU level for the day so you can rebuild your D stores quickly and keep your fat-burners on high. To get a sense of what this looks like, look at the menu makeovers below. Keep in mind that you probably don’t need or want to eat supercharged menus every single day. But it’s a good idea to have these foods in mind when you feel you need to ramp up your menus and keep those fires burning. 

 

Cheat and Still Slim Down

junk-food

THERE ARE GOING to be times in your life when you just can’t stick to these menu options: during the holidays, when you’re traveling, and, occasionally, when you’re in a rut and craving something different. If you stick to the plan 90 percent of the time, you’ll be in great shape and continue to see success. The other 10 percent of the time, keep this advice in mind. Always control your portions. If you’re eating out, ask for calorie information. Keep your meals to 400 calories or fewer. When in doubt, eat only half of what you are served. Boost your supplement. It’s a good idea to double up on your D supplement during extended periods of travel and during other periods of time when you can’t follow the menus as easily. Rather than taking only 1,000 IU daily, increase your dosage to 2,000 IU until you can follow the menus again. Make smart swaps. There will be times when you just can’t bring yourself to consume another bite of fish, another egg, or some other high-D food. That’s okay. Use the chart below to make smart substitutions for any of the menu options.

SWAP THIS FOR THAT

5 ounces sirloin, flank steak, tenderloin, ham, Canadian bacon, pork tenderloin, skinless chicken, or venison 5 ounces salmon, halibut, or any other fish

4 ounces tofu 1 ounce any other lean meat or fish

Any no starchy, low-calorie vegetable (broccoli, bell pepper, spinach, cucumbers, etc.) Sliced mushrooms or any other vegetable on the plan

 

The Slimming Sandwich

IN ADDITION TO the times you’ll want to “cheat,” there will also be times when you’re just in a rush and need something fast. That’s where sandwiches come in! They’re easy, portable, and fit into any setting. You can bring a sandwich to work or a picnic and no one will suspect you are on a diet. Use this formula to make your own high-D sandwiches.

CHOOSE ONE OF EACH:

BREAD

Choose a brand with no more than 750 calories per serving.

1 or 2 slices D-fortified, reduced-calorie bread (for a total of 150 calories)

1 D-fortified English muffin

1 whole grain wrap (about 6-8” in diameter)

1 whole grain pita

PROTEIN

Choose one. Bolded items are preferred because they are high in D and/or calcium.

1 cooked egg + 1 slice low-fat cheese

2 cooked eggs

4-5 oz. sliced tofu, grilled or baked

4 oz. canned salmon or tuna (packed in water)

3-4 ounces lean lunch meat (turkey, roast beef, or ham)

3 ounces sliced low-fat cheese

PRODUCE

Choose an unlimited amount of any of these.

Lettuce

Alfalfa sprouts

Sliced bell pepper

Sliced cucumber

Sliced onion

Sliced tomato

TOPPINGS

Choose one.

1 Tbsp. reduced-calorie mayo

One 50-calorie serving of your favorite sandwich spread

¼ avocado, mashed or sliced

2 Tbsp. mustard

1 tsp pesto

2 Tbsps. hummus

 

The Slim Down Pantry List

I can’t provide you with a definitive shopping list. What follows, however, are pantry items that you’ll want to keep on hand, along with a few fresh foods that you will probably use quite often.

FREQUENTLY USED FRESH FOODS

Bananas

Berries (strawberries, blueberries)

Chicken breast, fresh skinless

Eggs, omega-3

Grapefruit

Greens, leafy salad

Margarine, high-D

Milk, fat-free, D-fortified

Mushrooms, D-fortified

Orange juice, D-fortified

Salmon, wild, fresh

Tofu, D-fortified, extra-firm

Whole grain bread, D-fortified

Whole grain burger buns

Whole grain English muffins

Whole grain pitas

Yogurt, fat-free, D-fortified

PANTRY STAPLES

Artichokes, canned

Beans, canned (chickpeas, black, kidney)

Cereal, breakfast, D-fortified

Cereal, low-fat granola, D-fortified

Nut butters, unsalted (peanut, almond, etc.)

Nuts and seeds (walnuts, almonds, and others)

Salmon, wild, canned

Sardines, canned

Tea, green

Tuna, canned, packed in water

FREEZER STAPLES

Frozen fruit

Whole grain frozen waffles

 

Pick This, Not That

The list will take some of the label reading out of your grocery shopping exercise as I’ve done the research for you. That said, more and more D-fortified foods are hitting the market every day, so keep an eye out for great new choices like the ones I list here!

PICK THIS NOT THAT

Dried shiitake mushrooms Fresh low-D shiitake mushrooms

Omega-3 eggs (such as Egg land’s Best brand) Regular eggs

Wild salmon Farm-raised salmon

Canned tuna Tuna steak

Mushrooms with vitamin D (such as Monterey Mushrooms brand) Regular mushrooms

D-fortified yogurt and kefir Regular yogurt and kefir

D-fortified OJ Regular OJ

D- and calcium-fortified tofu Regular tofu

 

Your Supercharged Snack List

CHOOSE UP TO TWO SNACKS a day from this list. Supercharged snacks are in bold. I’ve included calorie counts for your convenience. But as long as you’re choosing two of these recommended snacks per day, there’s no need to count calories!

1 D-fortified hard-cooked egg (Egg land’s Best - 70 calories)

½ cup fat-free or 1% reduced-fat cottage cheese with ½ sliced apple (127 calories)

½ banana with 2 tablespoons reduced-fat sour cream (107 calories)

10 unsalted almonds plus 4 ounces calcium- and D-fortified orange juice (131 calories)

1 tablespoon reduced-fat peanut butter + ½ sliced apple (140 calories)

2 teaspoons reduced-fat peanut butter + 1 apple (157 calories)

1 rice cake, lightly salted, with 1 tablespoon peanut butter (129 calories)

3 tablespoons hummus plus 1 whole sliced and peeled cucumber (109 calories) or 5 medium celery stalks (107 calories)

3 tablespoons guacamole plus 1 whole sliced and peeled cucumber (102 calories) or 5 medium celery stalks (100 calories)

1 serving Chocolate Mocha Smoothie (131 calories)

1 serving Fruit smoothie (164 calories)

½ serving Green tea and blueberry smoothie (93 calories)

½ serving of Kefir Banana Froth (113 calories)

½ serving Creamy Banana Breakfast Smoothie (157 calories)

½ serving Pineapple Mango Smoothie (119 calories)

½ serving Almond Smoothie (126 calories)

6 ounces fat-free flavored yogurt (80-100 calories)

½ cup 1% reduced-fat cottage cheese mixed with cinnamon or nutmeg (80 calories)

1 fat-free string cheese stick or 1 ounce fat-free or low-fat cheese (80 calories)

20 whole strawberries (80 calories)

1 cup blueberries (83 calories)

1 cup raspberries (64 calories)

1 cup blackberries (62 calories)

2 plums (60 calories)

1 mango or papaya (125-130 calories)

1 pear (96 calories)

1 apple (94 calories)

4 or 5 dates (90-120 calories)

1 cup unsweetened applesauce (100 calories)

1 large orange (62 calories)

1 large peach (60 calories)

1 medium banana (100 calories)

½ cantaloupe (94 calories)

½ cantaloupe with ¼ cup cottage cheese, nonfat or 1% (134 calories)

1½ cups honeydew melon (96 calories)

2 cups watermelon (91 calories)

1 cup grapes (104 calories)

1 whole grapefruit (103 calories)

½ cup edamame (boiled soybeans, lightly salted and shelled) (100 calories)

10 unsalted almonds (77 calories) or 10 unsalted raw cashews (½ ounce, 81 calories)

2 tablespoons dry-roasted sunflower seeds (93 calories)

2 tablespoons pistachio nuts (87 calories)

4 cups yellow air-popped popcorn (124 calories) or 3 cups white air-popped popcorn (122 calories)

12 ounces fat-free cappuccino (Starbucks, 60 calories)

16 ounces fat-free cappuccino (Starbucks, 80 calories)

12 ounces 2% cappuccino (Starbucks, 90 calories)

16 ounces 2% cappuccino (Starbucks, 120 calories)

12 ounces soy milk cappuccino (Starbucks, 80 calories)

16 ounces soy milk cappuccino (Starbucks, 110 calories)

12 ounces fat-free café latte (Starbucks, 100 calories)

16 ounces fat-free café latte (Starbucks, 130 calories)

12 ounces 2% café latte (Starbucks, 150 calories)

12 ounces soy milk café latte (Starbucks, 130 calories)

12 ounces fat-free café misto (Starbucks, 60 calories)

16 ounces fat-free café misto (Starbucks, 70 calories)

12 ounces 2% café misto (Starbucks, 80 calories)

16 ounces 2% café misto (Starbucks, 110 calories)

12 ounces soy milk café misto (Starbucks, 70 calories)

16 ounces soy milk café misto (Starbucks, 100 calories)

1 Hazelnut Latte (134 calories)

1 Orangetini (152 calories)

5-ounce glass red or white wine (120-130 calories)

3-ounces sake (117 calories)

12 ounces regular beer (+/-150 calories)

12 ounces light beer (+/-100 calories)

12 ounces nonalcoholic beer (65 calories)

½ cup Jell-O instant pudding mix (sugar-free, reduced-calorie) prepared with D-fortified fat-free milk (70-80 calories)

Swiss Miss Great Start Cocoa (110 calories)

VitaTops Apple Crumb muffin (100 calories)

One 100-calorie serving of your favorite dark chocolate

2 dark chocolate Dove bar miniatures (84 calories)

2 Hershey Special Dark miniatures (80 calories)

2 squares Ghirardelli dark chocolate (10 calories)

 

Breakfast Options

 

Banana-Nut Hot Cereal

 1 packet D-fortified Instant Hot Cereal (Cream of Wheat Healthy Grain Instant—Original) with ¾ cup D-fortified fat-free milk, 2 teaspoons chopped walnuts, and ½ sliced banana, sprinkled with cinnamon or nutmeg (optional).

Eat-Out Tip: If you can’t find fortified Cream of Wheat, oatmeal will work in a pinch. If the restaurant makes the hot cereal with water instead of milk, ask for the milk on the side, mixing some of it into your cereal and drinking the rest. It’s okay to go without the nuts and spices if the restaurant doesn’t serve them. It’s also okay to swap the banana for half of another type of fruit, such as half of an apple or orange.

PER SERVING:

317 calories

175 IU vitamin D

506 mg calcium

17 g protein

57 g carbohydrates

4 g fat (<1 g saturated fat)

298 mg sodium

8 g fibre



Cereal with Strawberries and Almonds

 1 cup D-fortified cereal* (such as General Mills Total Wheat Flakes) with 1 cup D-fortified fat-free milk, 1 tablespoon chopped almonds, and 1 cup strawberries, plus 4 ounces of calcium- and D-fortified orange juice.

*Choose any cereal with 130 calories or less per 1-cup serving.

Eat-Out Tip: If the restaurant doesn’t have almonds, go ahead and skip them. If the restaurant doesn’t have strawberries, you can substitute half a piece of another type of fruit, such as half an apple or banana.

PER SERVING:

372 calories

283 IU vitamin D

1,946 mg calcium

18 g protein

72 g carbohydrates

4 g fat (<1 g saturated fat)

433 mg sodium

7 g fibre

 

Waffles, Yogurt and Sparkling OJ

 2 frozen whole wheat (or multigrain) waffles topped with 6 ounces D-fortified fat-free yogurt,* 1 tablespoon ground flaxseed, and ½ cup blueberries, plus 4 ounces calcium-and D-fortified orange juice combined with 4 ounces sparkling sodium-free club soda (optional).

*Choose any plain or flavored yogurt with 100 calories or less per 6-ounce serving.

PER SERVING:

404 calories

130 IU vitamin D

603 mg calcium

14 g protein

69 g carbohydrates

9 g fat (2 g saturated fat)

542 mg sodium

7 g fibre

 

Almond Butter Toast with Yogurt and Granola Crunch

 6 ounces D-fortified fat-free yogurt* with 2 tablespoons low-fat granola cereal; ½ grapefruit; and 1 slice D-fortified whole grain (whole wheat) bread** with 1 tablespoon unsalted almond butter (or any unsalted nut butter).

*Choose any plain or flavored yogurt with 100 calories or less per 6-ounce serving.

**Choose any D-fortified reduced-calorie whole grain or whole wheat bread with 80 calories or less per slice.

PER SERVING:

378 calories

121 IU vitamin D

513 mg calcium

16 g protein

57 g carbohydrates

11 g fat (1 g saturated fat)

251 mg sodium

6 g fibre

 

Berry Yogurt with Scrambled Eggs

 6 ounces D-fortified fat-free yogurt* with ½ cup mixed berries topped with 1 tablespoon wheat germ plus 1 D-fortified egg and 2 egg whites scrambled in a nonstick pan, with salt and pepper to taste. Serve with 1 slice D-fortified whole wheat (or whole grain) bread and 1 teaspoon Smart Balance Light Buttery Spread or any D-fortified soft tub trans fat-free margarine (optional).

*Choose any plain or flavored yogurt with 100 calories or less per 6-ounce serving.

PER SERVING:

347 calories

257 IU vitamin D

464 mg calcium

27 g protein

41 g carbohydrates

8 g fat (2 g saturated fat)

708 mg sodium

4 g fibre

 

Creamy Banana Smoothie with Fruit

 1 serving Creamy Banana Breakfast Smoothie with 1 cup mixed berries (or 1 orange, ½ cup mango, or ½ grapefruit).

PER SERVING:

378 calories

182 IU vitamin D

589 mg calcium

20 g protein

67 g carbohydrates

5 g fat (<1 g saturated fat)

130 mg sodium

7 g fibre

 

Hard-Cooked Eggs with Turkey Bacon and Smoothie

 2 D-fortified hard-cooked eggs with 2 slices low-sodium turkey bacon and 1 serving Green Tea and Blueberry Smoothie.

PER SERVING:

376 calories

217 IU vitamin D

215 mg calcium

20 g protein

43 g carbohydrates

13 g fat (4 g saturated fat)

341 mg sodium

4 g fibre

 

Lox, Eggs, and Onions with Toast and Cantaloupe

 1 serving Lox, Eggs, and Onions with 1 slice D-fortified whole wheat toast* and 1 teaspoon Smart Balance Light Buttery Spread or any D-fortified soft tub trans fat-free margarine and 1 cup cantaloupe.

*Choose any D-fortified reduced-calorie whole grain or whole wheat bread with 80 calories or less per slice.

PER SERVING:

278 calories

374 IU vitamin D

193 mg calcium

17 g protein

31 g carbohydrates

10 g fat (3 g saturated fat)

448 mg sodium

4 g fibre

 

Scrambled Eggs in a Pita

 Coat a skillet with nonstick cooking spray and add 1 teaspoon olive or canola oil. Sauté 1 tablespoon chopped onion, 6 cherry tomatoes (halved), 1 cup baby spinach leaves, ½ cup D-fortified sliced mushrooms, and salt and pepper to taste. Remove from pan when soft. Scramble 2 D-fortified eggs with 2 tablespoons D-fortified fat-free milk and 1 tablespoon reduced-fat Cheddar cheese. Combine eggs and vegetables in 1 whole wheat pita.*

*Choose any whole-wheat pita with 100 calories or less.

PER SERVING:

351 calories

345 IU vitamin D

266 mg calcium

26 g protein

34 g carbohydrates

15 g fat (4 g saturated fat)

766 mg sodium

11 g fibre



Asparagus Mushroom and Mozzarella Omelette

 Coat a skillet with nonstick cooking spray and add 1 teaspoon olive or canola oil. Sauté ½ cup D-fortified mushrooms and ¼ cup chopped asparagus until soft. Add salt and pepper to taste. Pour 1 D-fortified egg with 2 egg whites (beaten) into pan and let set, add 2 ounces part-skim mozzarella cheese and cook until firm. Fold over and serve with 1 cup mixed fruit salad.

Eat-Out Tip: Substitute whatever vegetable the restaurant offers in place of the asparagus, such as green peppers, mushrooms, or broccoli. Most restaurants will mix the whole eggs with the egg whites upon request. Ask them to go “light on the cheese” since the cheese will probably be full-fat.

PER SERVING:

371 calories

260 IU vitamin D

483 mg calcium

30 g protein

23 g carbohydrates

17 g fat (8 g saturated fat)

834 mg sodium

3 g fibre

 

Lunch and Dinner Options

ALL LUNCH AND dinner options are interchangeable. Remember to choose D-fortified products over their regular counterparts.

 

Steak with Portobello Barley and Broccoli

 5 ounces broiled lean steak (trimmed of all fat) plus 1 serving of Portobello Mushroom Barley and 1 cup steamed broccoli.

Eat-Out Tip: If the restaurant doesn’t serve barley, opt for the same amount of another grain, preferably a whole grain like brown rice if you can find it.

PER SERVING:

414 calories

142 IU vitamin D

80 mg calcium

39 g protein

26 g carbohydrates

17 g fat (6 g saturated fat)

261 mg sodium

7 g fibre

 

Turkey Mushroom Burger with Sliced Peppers and Cucumber

 1 serving of Turkey Mushroom Burgers on 1 D-fortified whole wheat hamburger bun* (optional) with 1 ounce reduced-fat cheese (optional), plus 1 cup raw sliced peppers and 1 sliced cucumber drizzled with ½ teaspoon olive oil, 1 or 2 tablespoons red wine vinegar or fresh lemon juice, pinch of salt, and pepper and dried oregano to taste.

*Choose any D-fortified hamburger bun with 120 calories or less.

PER SERVING:

452 calories

324 IU vitamin D

366 mg calcium

43 g protein

43 g carbohydrates

12 g fat (2 g saturated fat)

817 mg sodium

8 g fibre

 

Spicy Meatballs in Marinara Sauce with Whole Wheat Pasta and Mixed Greens

 1 serving Spicy Meatballs in Marinara Sauce plus unlimited mixed leafy greens tossed with 2 tablespoons reduced-calorie balsamic vinaigrette dressing.

PER SERVING:

503 calories

280 IU vitamin D

422 mg calcium

24 g protein

70 g carbohydrates

14 g fat (2 g saturated fat)

1,296 mg sodium

9 g fibre

 

Chicken Cacciatore with Sautéed Escarole

 1 serving Chicken Cacciatore plus ½ cups chopped escarole leaves sautéed in 1 teaspoon olive oil, with sliced garlic clove, salt and pepper to taste, and sprinkled with crushed red pepper flakes (optional).

PER SERVING:

386 calories

272 IU vitamin D

110 mg calcium

33 g protein

37 g carbohydrates

13 g fat (2 g saturated fat)

670 mg sodium

8 g fibre

 

Chicken in a Skillet with Couscous

 1 serving Chicken in a Skillet plus ½ cup cooked plain couscous mixed with ½ teaspoon chopped almonds and 1 teaspoon chopped parsley.

PER SERVING:

371 calories

186 IU vitamin D

201 mg calcium

46 g protein

26 g carbohydrates

8 g fat (3 g saturated fat)

568 mg sodium

3 g fibre



Salmon Burger Salad with Corn on the Cob

 1 Salmon Burger with sliced tomato on top of 2 cups mixed field greens and 1 medium ear of corn with 1 teaspoon Smart Balance Light Buttery Spread or any D-fortified soft tub trans fat-free margarine (optional).

PER SERVING:

431 calories

476 IU vitamin D

407 mg calcium

32 g protein

60 g carbohydrates

9 g fat (2 g saturated fat)

647 mg sodium

9 g fibre



Salmon with Millet Salad and Snow Peas

 5 ounces of grilled, baked, or broiled wild pacific salmon at desired temperature coated with 1 tablespoon of low-sodium soy sauce and served with ½ cup cooked millet* mixed with 1 teaspoon chopped scallions, 1 teaspoon olive oil, 1 or 2 tablespoons balsamic vinegar, and ½ cup steamed snow peas

*You can substitute amaranth or quinoa for the millet.

PER SERVING:

457 calories

625 IU vitamin D

76 mg calcium

38 g protein

41 g carbohydrates

14 g fat (2 g saturated fat)

771 mg sodium

4 g fibre



Caesar Salad with Grilled Salmon and Toasted Parmesan Pita (OPTION A)

 5 ounces grilled, baked, or broiled wild pacific salmon (with 1 teaspoon olive oil and salt and pepper to taste) at desired temperature over 2 cups romaine lettuce and 2 tablespoons reduced-calorie Caesar dressing (i.e., Newman’s Own Lighten Up Salad Caesar Dressing) plus 1 whole wheat pita* brushed with 1 teaspoon olive oil and sprinkled with 1 teaspoon grated Parmesan cheese, then toasted.

*Choose any whole wheat pita with 100 calories or less.

PER SERVING:

474 calories

625 IU vitamin D

165 mg calcium

40 g protein

30 g carbohydrates

25 g fat (4 g saturated fat)

1,017 mg sodium

11 g fibre




Caesar Salad with Salmon and Toasted Parmesan Pita (OPTION B)

 5 ounces canned wild salmon with bones (drained and mashed) over 2 cups romaine lettuce and 2 tablespoons of reduced-calorie Caesar dressing (i.e., Newman’s Own Lighten Up Salad Caesar Dressing) plus 1 whole wheat pita* brushed with 1 teaspoon olive oil and sprinkled with 1 teaspoon grated Parmesan cheese, then toasted.

*Choose any whole wheat pita with 100 calories or less.

PER SERVING:

426 calories

660 IU vitamin D

543 mg calcium

42 g protein

30 g carbohydrates

23 g fat (4 g saturated fat)

1,278 mg sodium

11 g fibre



Tuna Melt and Salad

 4 ounces light tuna packed in water, drained and mixed with 1 chopped scallion. In a separate bowl, combine 1 tablespoon olive oil, 1½ tablespoons balsamic vinegar, and a pinch of ground black pepper. Set aside 1 tablespoon of the mixture, then add 1 tablespoon D-fortified fat-free plain yogurt. Stir in tuna and scallions. Spread onto 1 slice D-fortified whole wheat or whole grain bread* and top with 1 slice reduced-fat cheese. Broil until browned. Serve with 1 cup mixed lettuce, ½ cup chopped red pepper, and 1 tablespoon of reserved dressing mixture.

*Choose any D-fortified reduced-calorie whole grain or whole wheat bread with 80 calories or less per slice.

Eat-Out Tip: The restaurant will probably serve you too much tuna made with full-fat mayo. Make sure to compensate by eating only a half portion.

PER SERVING:

473 calories

252 IU vitamin D

438 mg calcium

42 g protein

27 g carbohydrates

21 g fat (6 g saturated fat)

768 mg sodium

5 g fibre

 

Spicy Tuna in a Pita with Carrots, Tomatoes, and Avocado

 4 ounces of light tuna packed in water, drained, mixed with 2 tablespoons mild, medium, or hot salsa, 2 tablespoons chopped red onion, 2 teaspoons reduced-fat mayonnaise, 1 teaspoon Dijon mustard, Tabasco sauce, salt and pepper to taste. Stuff into ½ whole wheat pita* with shredded lettuce. Serve with 1 cup baby carrots, 1 cup cherry tomatoes, and ½ sliced avocado.

*Choose any whole wheat pita with 100 calories or less.

PER SERVING:

435 calories

205 IU vitamin D

155 mg calcium

40 g protein

48 g carbohydrates

13 g fat (2 g saturated fat)

1,273 mg sodium

19 g fibre



Tuna Tacos with Sliced Peppers and Guacamole

 1 serving Tuna Tacos with 1 cup sliced peppers and ¼ cup guacamole. (Optional: Add Tabasco sauce.)

Eat-Out Tip: This is a great Tex-Mex option. You can substitute whatever type of fish comes in the fish tacos the restaurant prepares. Make sure to watch your guacamole portion, as the restaurant will probably serve you way too much.

PER SERVING:

455 calories

259 IU vitamin D

80 mg calcium

32 g protein

33 g carbohydrates

23 g fat (5 g saturated fat)

457 mg sodium

10 g fibre

 

Puttanesca Pizza with Mixed Green Salad

 1 serving Puttanesca Pizza with (1½) cups mixed greens, (5) cherry tomatoes (halved), (½) cup sliced cucumber, ¼ cup chopped artichoke hearts, 2 tablespoons garbanzo beans, 1 tablespoon olive oil, and 2 tablespoons balsamic vinegar or lemon juice.

Note: Salad amounts are in () since calories are negligible and can be unlimited unless specified.

PER SERVING:

372 calories

242 IU vitamin D

248 mg calcium

31 g protein

43 g carbohydrates

10 g fat (3 g saturated fat)

661 mg sodium

9 g fibre



Baked Halibut with Sweet Potato

 Marinate 5 ounces halibut in 1 tablespoon lemon juice, 1⁄8 teaspoon salt, and ¼ teaspoon paprika in a shallow baking dish coated with nonfat cooking spray. Cover and refrigerate for 1 hour. Sauté ½ cup red bell pepper and ½ cup sliced onion in 1 tablespoon Smart Balance Light Buttery Spread or any D-fortified soft tub trans fat-free margarine in a nonstick skillet. Preheat the oven to 450°F. Top the halibut with the peppers and onions and bake for 10 minutes or until opaque. Serve with 1 medium baked sweet potato and 1 tablespoon reduced-fat sour cream (optional).

PER SERVING:

412 calories

471 IU vitamin D

119 mg calcium

32 g protein

32 g carbohydrates

10 g fat (3 g saturated fat)

548 mg sodium

8 g fibre



Halibut with Brown Rice Mushroom Pilaf and Swiss Chard

 Preheat the oven to 450°F. Bake 5 ounces halibut topped with mixture of 2 tablespoons seasoned breadcrumbs and 1 teaspoon olive oil for 10 minutes or until opaque. Serve with 1 serving Brown Rice Mushroom Pilaf and 1 cup steamed Swiss chard.

PER SERVING:

513 calories

602 IU vitamin D

168 mg calcium

38 g protein

50 g carbohydrates

19 g fat (3 g saturated fat)

842 mg sodium

8 g fibre

 

Miso Glazed Shrimp with Brown Rice and Bok Choy

 1 serving Miso Glazed Shrimp and Shiitake Mushrooms with ¾ cup cooked brown rice and 1 cup bok choy, sautéed in 1 teaspoon canola oil.

PER SERVING:

409 calories

156 IU vitamin D

260 mg calcium

22 g protein

67 g carbohydrates

7 g fat (<1 g saturated fat)

811 mg sodium

16 g fibre

 

Parmesan Tilapia with Brussels Sprouts and Baked Potato

 Preheat the oven to 350°F. Season 6 ounces tilapia with dried minced onion, dried parsley flakes, paprika, garlic powder, black pepper, and crushed red pepper flakes (optional) and top with 1 tablespoon grated Parmesan cheese and 1 teaspoon Smart Balance Light Buttery Spread (or any D-fortified soft tub trans fat-free margarine). Bake for 8 to 10 minutes or until fish is opaque. Serve with 1 cup Brussel sprouts roasted with 1 teaspoon olive oil and salt and pepper to taste and ½ plain baked potato (optional: add 1 tablespoon salsa).

PER SERVING:

366 calories

279 IU vitamin D

132 mg calcium

42 g protein

28 g carbohydrates

11 g fat (3 g saturated fat)

610 mg sodium

6 g fibre

 

Tilapia with Black Beans, Kale, and Quinoa

 Sauté 2 tablespoons chopped onion seasoned with fennel seeds and salt to taste in 2 teaspoons olive oil until onions are soft. Add 1 cup chopped kale leaves to skillet. When kale begins to wilt, stir in ¼ cup black beans (rinsed and drained), add 5 ounces tilapia to the pan, dust with paprika, and cover until fish is cooked through. Serve with ½ cup cooked quinoa.

PER SERVING:

452 calories

210 IU vitamin D

164 mg calcium

44 g protein

38 g carbohydrates

15 g fat (2 g saturated fat)

326 mg sodium

9 g fibre

 

Sardine and Egg Sandwich

 Drain 1 can sardines in oil. Place sardines on whole wheat roll* with 1 sliced D-fortified hard-cooked egg, sliced red onion, romaine lettuce, and tomato. Spread with 1 teaspoon reduced-fat mayonnaise and 1 teaspoon Dijon mustard. Serve with raw celery and carrots.

*Choose any whole wheat roll with 130 calories or less.

PER SERVING:

457 calories

258 IU vitamin D

436 mg calcium

37 g protein

38 g carbohydrates

17 g fat (3 g saturated fat)

965 mg sodium

8 g fibre



Penne with Mushrooms and Artichokes and Green Salad

 1 serving Penne with Mushrooms and Artichokes. Toss in 2 ounces sliced, grilled, boneless, skinless chicken breast (optional). Serve with salad of leafy greens, sliced tomato, and cucumber, tossed with 1 tablespoon olive oil, 2 tablespoons balsamic vinegar, and salt and pepper to taste.

Eat-Out Tip: If you cannot find a pasta combo like the one suggested here, ask for plain pasta or another grain on the side.

PER SERVING:

492 calories

270 IU vitamin D

132 mg calcium

30 g protein

56 g carbohydrates

17 g fat (3 g saturated fat)

282 mg sodium

11 g fibre

 

Szechuan Eggplant and Tofu with Brown Rice and Broccoli

 1 serving Szechuan Eggplant and Tofu plus ½ cup cooked brown rice and 1 cup steamed broccoli.

PER SERVING:

443 calories

187 IU vitamin D

576 mg calcium

24 g protein

52 g carbohydrates

15 g fat (1 g saturated fat)

204 mg sodium

12 g fibre



Portobello Sandwich with Coleslaw

 Top 3-ounce, grilled D-fortified whole Portobello mushroom with sautéed ¼ cup sliced onion and ¼ cup bell pepper (in 1 teaspoon olive oil), then cover 1 slice reduced-fat cheese and bake for 5 minutes. Place on 2 toasted slices D-fortified whole wheat (or whole grain) bread with 1 teaspoon prepared pesto (optional). Serve with 2 cups shredded coleslaw mix tossed with 2 tablespoons reduced-calorie dressing (i.e., Newman’s Own Lighten Up Dressing)

PER SERVING:

436 calories

464 IU vitamin D

559 mg calcium

20 g protein

45 g carbohydrates

20 g fat (6 g saturated fat)

1,001 mg sodium

8 g fibre

 

Mushroom Onion Avocado Quesadilla and Salad

 Sauté 2 ounces D-fortified sliced mushrooms and ¼ cup chopped onion in 1 teaspoon oil until browned. Combine ½ avocado and 1 teaspoon chopped cilantro and spread on ¼ 8” soft tortilla wrap. Top with 4 tablespoons reduced-fat shredded Cheddar cheese and mushroom-onion mixture, fold in half, and cook in a heated nonstick pan 3 to 4 minutes per side or until lightly browned. Serve with leafy greens, tomato, cucumber, 1 teaspoon toasted pumpkin seeds, 1 teaspoon olive oil, lemon juice, and salt and pepper to taste.

PER SERVING:

386 calories

267 IU vitamin D

348 mg calcium

15 g protein

30 g carbohydrates

25 g fat (7 g saturated fat)

404 mg sodium

6 g fibre


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