Thursday, January 7, 2010

Healthy Meal Plan for One Day

As I stared at my computer screen with writers block wondering what I was going to write about last night I decided I would continue on with another day of the "healthy" topic. I know some of you will be glad when this phase of my week is over so you can guiltlessly indulge in your bowl of ice cream or whatever it is you love to eat. ;-)
I know you are wondering and the answer is, "Yes", there are times I must admit, I go through that. Where all I want to do is eat sweets or sit down and have a bowl of ice cream once the boys go down for bed.
Don't we all?

But I wanted to give you an idea of some healthy meals and snacks you could eat for one day. 
Hopefully it will give you a fresh recipe or two.

A Fruit Smoothie with Protein

1 cup Strawberry
1/2 cup Blueberries
1/2 cup Raspberries
1/2 cup Orange Juice or Soy Milk
1 Banana
1 Tbsp Flaxseed
1 serving of protein powder

Blend together and if you wish you could add crushed ice. If you like your shake really juicy vs. thick then sprinkle in more liquid as you desire.
You could cut out one of the fruits, such as raspberries, and then double another fruit, such as blueberries.

Mid Morning Snack
1 cup Low fat yogurt-
1/3 cup granola

Chicken Wrap 

1 Chicken Breast (seasoned and baked in oven)
1 15-ounce can small white beans, such as cannelloni or great northern, rinsed (see Ingredient note)
10 cherry tomatoes, quartered
4 scallions, trimmed and sliced
2 tablespoons extra-virgin olive oil
2 tablespoons lemon juice
1/4 teaspoon salt
Freshly ground pepper, to taste
1 pita

Cook chicken ahead of time in oven. Sprinkle with favorite seasonings. Will take about 20-25 minutes on 350. Then cut up into bite size pieces. Mix all ingredient and lay in a pita with lettuce.
*Serve with fruit

Afternoon Snack:
1 cup of mixed nuts (such as almonds, peanuts,walnuts, etc.)
You could also add some dried fruit but not to much.
1 Fruit such as
an apple, a banana, celery, etc. 
1 tbsp fresh ground peanut butter

Dinner: Peppercorn Chicken with Lemon Spinach 
  • 3 tablespoons Dijon mustard
  • 3 large skinless, boneless chicken breasts (about 1 3/4 pounds)
  • 2 to 3 teaspoons coarsely ground mixed peppercorns
  • 3/4 teaspoon finely minced fresh rosemary 
  • Kosher Salt
  • 3 tablespoons extra-virgin olive oil
  • 2 shallots, thinly sliced
  • 1/3 cup cooking red wine
  • 1/3 cup low-sodium  broth
  • 1 tablespoon chopped fresh parsley
  • 2 cloves garlic, chopped
  • 1 pound spinach
  • 1/2 teaspoon finely grated lemon zest


Preheat the oven to 350 degrees. Brush 1 tablespoon mustard all over the chicken. Sprinkle with the peppercorns, rosemary and salt to taste, patting gently so the seasonings stick.
Heat a large skillet over medium-high heat; add 2 tablespoons oil. Add the chicken and cook until golden brown, about 6 minutes, turning once. Transfer to a baking dish (set aside the skillet for the sauce); bake the chicken until cooked through, about 10 minutes.
Meanwhile, add the shallots to the skillet; cook over medium-high heat until just soft. Remove the pan from the heat, add the brandy, then return the pan to the heat and scrape up any browned bits. Add the broth, bring to a boil and cook until slightly thickened, about 2 minutes. Stir in the remaining 2 tablespoons mustard and the parsley.
Heat the remaining 1 tablespoon oil in a deep skillet over medium-high heat. Stir in the garlic; cook about 30 seconds. Add the spinach, season with salt and cook until wilted; add the lemon zest. Slice the chicken and drizzle with the shallot sauce. Serve with the spinach.


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