Weekly Meal Plan - Day 7This is one day of a weekly meal plan meant to provide variety and nutrition to your healthy eating lifestyle. Some featured items include romaine lettuce, spaghetti squash, and almonds. Feel free to check back for additional weekly meal plans that will help healthier eating become simpler.
Breakfast • ¼ cup steel cut oats(also known as Irish oatmeal) cooked as instructed on package • 1 tsp of cinnamon • 2 tablespoons of sliced or chopped almonds • ¼ cup fresh berries Combine all ingredients in a bowl and sweeten with honey or agave syrup if desired Snack • 1 cup of raw vegetables • ¼ cup of hummus Lunch • Romaine Lettuce and Chicken Wraps Recipe for Romaine Lettuce and Chicken Wraps 4 large Romaine lettuce leaves 4 ounces cooked chicken cut into strips 2 cups diced tomatoes 2 tablespoons of red wine vinegar or balsamic vinegar 1 teaspoon olive oil 1/3 cup of cooked quinoa(or brown rice) 4 long toothpicks Place chicken strips, tomatoes and quinoa in a small bowl and stir in vinegar and olive oil. Divide mixture evenly among the 4 romaine leaves. Roll up and secure with toothpicks. Snack 2 • 1 piece of fresh fruit(i.e. apple, banana, plum) • Handful of raw unsalted nuts (almonds, pecans, walnuts, etc...) Dinner • Parmesan Chicken with Spaghetti Squash
(Look here at an earlier part of the weekly meal plan for instructions on cooking spaghetti squash.)
Parmesan Chicken with Spaghetti Squash Recipe 4 ounces skinless chicken breast 1 teaspoon soy sauce 2 cups of cooked spaghetti squash 2 tablespoons of shredded cheese ¼ teaspoon dried rosemary Heat water (or chicken broth) in saucepan until it starts boiling. Add soy sauce and keep at a gentle boil for about 15 minutes or until chicken is thoroughly cooked. Remove the chicken from the water (or broth) and slice. Toss chicken with spaghetti squash and sprinkle with cheese and crushed rosemary. Snack 3 • 1 piece of fresh fruit (i.e. apple, banana, plum) • Handful of raw unsalted nuts (almonds, pecans, walnuts, etc...)
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