Food Plan

amcmillan730

I've been at this for 6 months now... I've had a really bad food week this week (thank you valentine's day)

Looking to put together a complete food plan for next week (starting monday) including snacks, skinny cow (lol), everything.

Looking for some new ideas because I think I'm bored with what 'healthy' things I normally eat. I look up recipes, but they're usually built for multiple people... and for the most part I cook only for myself. Then I'm stuck with 4 servings... and get sick of eating it after the second.

Just looking for some fun new ideas

Also, what are some staples that you always keep on hand?

I love the exercise I've been doing... now just need better things to eat!

mlaugh

Just divide every item in the recipe in half and you will have dinner and one serving left over.

sabrinafaith

My latest blog is a list of what I keep on hand in my kitchen. I usually am cooking for 1 or 2 ppl, but I use leftovers in creative ways. Roast chicken is great bc then you can shred it and add to a salad with almonds and mandarin oranges. Or you can make low fat chicken salad. Eggs are super versatile, from boiled to frittata. Canned tuna can be used in tuna salad or a salad with tuna or tuna casserole (not my taste, but you may like it). If you cook simply, the options are endless. I even make myself a steak one night and half goes into my salad 2 days later with some low sodium canned beans and tomato! Just be creative!

JennLifts

Healthy Life 80 cal english muffins
Healthy Life 140 cal Bagels
Liquid eggs
Turkey Bacon
Amy’s cereal bowls
Bananas
Erewhon cereals (puffed rice cereals)
Oatmeal
Carbmaster Yogurt (kroger)
Syrup (FF, SF)
Vans muffin tops
Apple Butter (No sugar added)
Weight Watchers Cream cheese
High fiber Polaner jellies
FF Cottage cheese
Kashi cereals
Fiber 1
Jay Robb Protein Powder
Starbucks Oatmeal
Fruit
Clementine
Frigo light cheese sticks
100 Cal popcorn
100 Cal pretzels
Puffed pita chips
Mr. Krispers Chips
Carrots
SF, FF, pudding
Apple Bites
Austin crackers, LF
Yo Crunch lite
Rasberry Vinaigrette FF
Truvia
8th Continent Soy Milk
Diet Hot Chocolate
Jello - Gelatin/Pudding
Salsa
Lite Cool Whip
Healthy Life Bread
Fage 0%
Smart Ones
Ole extreme fitness wraps-high fiber
Canned tuna
Brown Rice-birdseye steam fresh
200 Cal Pizzas (digiornos)
Amy’s Tamale Pie
FF Refried Beans
Harvest lite soups
Fajitas (olive oil non stick spray does wonders to saute!)


Mexican Lasagna (or Enchilada Casserole)


1/4 large green bell pepper, chopped

1/4 large red bell pepper, chopped

1/4 jalapeño pepper, finely chopped (optional)

1 cloves garlic, minced

1/2 large onion, chopped

corn tortillas–at least 6

1.5 cups (14 ounces) fat free refried beans 

1 medium tomato, diced

1/2 tsp. chili powder, divided

1/4 tsp. cumin, divided

1.5 cups black beans, rinsed and drained

1/2 cup salsa

1/2 can enchilada sauce

sliced black olives

Preheat oven to 375 F.

In a non-stick pan with a little water (1 tbsp.), sauté the peppers, garlic, and onion for about 3 minutes, or until softened. Set aside.

Spray a 8x8 baking pan with non-stick spray. Line the bottom with a layer of tortillas (you may cut some of them to fit). Make sure you cover the entire bottom of the pan.

Stir the refried beans and spread half of them evenly over the tortillas. Cover the refried beans with half of the pepper-onion mixture and half of the tomatoes; sprinkle with half of the seasonings and half of the black beans.

Add another layer of tortillas and repeat the layers of the other ingredients. Spread the salsa over the final layer of black beans. Cover with a final layer of tortillas, pour the enchilada sauce over the top, and sprinkle with black olives. Cover and bake for about 15-25 minutes or until hot throughout. It will be easier to cut if you allow it to cool for about 10 minutes before serving.

Note: Fresh corn is a great addition to this. I use about 1C of uncooked (or frozen) corn and add it as one more layer. You may need a deeper pan, though.
Makes about 4 large servings.
The nutrition facts will depend on the brands you use and such.





Mini Chile Relleno Casseroles (2)

4-ounce can diced green chiles, drained and patted dry
3/4 cup frozen corn, thawed and patted dry
2 scallions, thinly sliced
1/2 cup shredded reduced-fat Cheddar cheese
3/4 cup nonfat milk
3 large egg whites
2 large eggs (or sibstitute)
1/4 teaspoon salt

PREPARATION
1. Preheat oven to 400°F. Coat 4 6-ounce or 2 10-ounce heatproof ramekins with cooking spray and place on a baking sheet.
2. Equally divide green chiles, corn and scallions among the ramekins. Top each with cheese. Whisk milk, egg whites, eggs and salt in a medium bowl until combined. Divide the egg mixture evenly among the ramekins.
3. Bake the mini casseroles until the tops begin to brown and the eggs are set, about 25 minutes for 6-ounce ramekins and about 35 minutes for 10-ounce ramekins.



Super Easy Fiesta Beans

3 servings, generous 1/2 cup each
Time: 15 minutes
1 8-ounce can nonfat refried beans, preferably spicy
1/2 15-ounce can no-salt-added pinto beans, rinsed
1/4 cup prepared salsa
1/2 cup shredded sharp Cheddar cheese, divided
2 scallions, sliced

1. Position rack in upper third of oven; preheat broiler.
2. Combine refried beans, pinto beans, salsa and 1/4 cup cheese in a saucepan. Cook over medium heat, stirring, until the mixture is hot and the cheese is melted, 3 to 5 minutes. Spoon the bean mixture into a quart baking dish and sprinkle with the remaining 1/4 cup cheese and scallions. Broil until the cheese is lightly browned, about 1-2 minutes.



Hope that helps a bit!