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week

4 TUESDAY Bre a k fa s t  1

apple

 Banana-Coconut

Muffins

Makes 12 muffins

Freeze leftover muffins in a plastic bag—microwave for 15–30 seconds to reheat. ¾ cup whole wheat pastry flour

Whole wheat pastry flour is softer than regular whole wheat flour, which makes it perfect for baking. ¾ cup all-purpose flour ¼ cup sugar ½ teaspoon baking powder 1 teaspoon baking soda ¼ teaspoon ground cinnamon ½ teaspoon salt 1 cup mashed banana (about 2 bananas) ¼ cup unsweetened applesauce ¼ cup canola oil ½ cup low fat milk 1 large egg 1 teaspoon vanilla extract ¾ cup chopped walnuts ¼ cup sweetened shredded coconut 1. Preheat oven to 375 degrees F. Line a muffin pan with paper liners. In a large bowl combine flours, sugar, baking powder, baking soda, cinnamon, and salt. Make a well in the center of the dry ingredients and add banana, applesauce, canola oil, milk, egg, and vanilla; mix gently to combine. Fold in walnuts and coconut. Using a 1/3-cup measure, scoop batter into muffin pans and bake for 20–25 minutes until puffed and golden. Calories: 272 Total Fat: 11g Saturated Fat: 1.5g Carbohydrate: 42g Protein: 4g Sodium: 107mg Cholesterol: 18mg Fiber: 5.5g

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Nutrient intake:

Carbs 59% Protein 6% Fat 35% 0

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4/1/11 4:37 PM


week

1 m o n day Bre a k fa s t  1½

cups whole grain cereal cup skim milk  ½ cup sliced strawberries  1

Total Calories: 311 Total Fat: 2g Saturated Fat: 0.5g Carbohydrate: 67g Protein: 15g Sodium: 400mg Cholesterol: 5mg Fiber: 12g

Nutrient intake:

Carbs 77% Protein 17% Fat 6% 0

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Lun c h

Double Duty Option:  C obb

Salad with grilled chicken: 3 cups mixed greens topped with 4 oz grilled chicken, ¹⁄³ cup diced avocado, 1 tablespoon crumbled blue cheese, chopped tomato, and 2 teaspoons olive oil & lemon juice to taste

OR  G rilled

Chicken Wraps: grilled chicken with mustard, lettuce, tomato, and cheese in a whole wheat tortilla Calories: 480 Total Fat: 29g Saturated Fat: 8.5g Carbohydrate: 14g Protein: 42g Sodium: 306mg Cholesterol: 107mg Fiber: 7.5g

Nutrient intake:

Carbs 12% Protein 34% Fat 54% 0

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Sna c k  1

string cheese almonds

 15

Calories: 184 Total Fat: 15g Saturated Fat: 4.5g Carbohydrate: 5g Protein: 11g Sodium: 220mg Cholesterol: 20mg Fiber: 2g

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Nutrient intake:

Carbs 9% Protein 22% Fat 69% 0

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4/1/11 4:36 PM


week

1 fr i day Din n e r  2  1 

cups mixed greens tablespoon balsamic vinaigrette

“Take-out night”: Sausage & Pepper Pizza Makes: 12 slices (2 slices per ser ving. s a v e s o m e s l i c e s f o r t h e f o l l o w i n g w e e k )

Who doesn’t love pizza—homemade versions have much less grease! Stop by your local pizzeria for affordable and delicious fresh dough and for fresh tomato sauce, take half of a 28-ounce can of crushed tomatoes and season with ½ teaspoon salt, ½ teaspoon garlic, and 1 tablespoon olive oil. 24-ounce piece of pizza dough (store-bought or homemade) 1 cup tomato sauce 6 ounces ground chicken sausage, cooked in a nonstick skillet for 5–6 minutes, set aside to cool slightly 4 oz provolone cheese ½ cup shredded part-skim mozzarella cheese ½ red onion, thinly sliced 1 large bell pepper, thinly sliced into rings 1. Preheat oven to 450 degrees F. On a lightly floured surface, roll out pizza dough and gently stretch it on a pizza pan or baking sheet. Top dough with tomato sauce, sausage, and cheese. Add onion and peppers and bake for 20 minutes or until crust is golden and cheese is melted and bubbly. Allow to rest for 10 minutes before slicing.

Total Calories: 566 Total Fat: 24g Saturated Fat: 5.5g Carbohydrate: 58g Protein: 26g Sodium: 1428mg Cholesterol: 57mg Fiber: 4g

Nutrient intake:

Carbs 42% Protein 19% Fat 39% 0

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Nutrition for the Day Calories: 1513 Total Fat: 50g Saturated Fat: 13g Carbohydrate: 196g Protein: 68g Sodium: 2340mg Cholesterol: 161mg Fiber: 25g

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Nutrient intake:

Carbs 52% Protein 20% Fat 28%

extra lean Family

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4/1/11 4:36 PM


week

1 sat u r day 8 corn tortillas, warmed 1 cup diced avocado 1 cup salsa Lime wedges 1. Heat oil in a large skillet, add onions and peppers. Season vegetables with salt and chili powder and sauté for 3–4 minutes. To assemble fajitas, place steak in corn tortilla and top with onion and pepper mixture, avocado, salsa, and freshly squeezed lime juice.

Calories: 486 Total Fat: 20g Saturated Fat: 5.5g Carbohydrate: 42g Protein: 37g Sodium: 336mg Cholesterol: 62mg Fiber: 10.5g

Nutrient intake

Carbs 34% Protein 30% Fat 36% 0

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Des s e rt 

Dark Chocolate Brownies Makes 9 brownies

This recipe makes 9 large brownies—split one and save half the calories! Nonstick cooking spray ½ cup all-purpose flour ½ cup unsweetened cocoa powder ¼ teaspoon baking powder 1/8 teaspoon baking soda 1/8 teaspoon kosher salt 4 tablespoons unsalted butter, melted ¼ cup agave nectar

Agave nectar is another natural sweetener to add to your pantry. It’s more sweet than honey, so you’ll use less. ½ cup unsweetened applesauce ½ cup sugar 2 tablespoons canola oil

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Extra Lean Family, Mario Lopez