1800 Calorie Menu – Day Two
by Susan Bowerman, MS, RD, CSSD, FAND
At lunch, you’ll enjoy a Greek-inspired green salad tossed with a lemony dressing and topped with grilled chicken. Tonight’s dinner features ground turkey meatballs in tomato sauce over whole grain penne pasta.
“Cook once, eat twice” – Today, you’ll grill extra chicken and reserve for lunch for the next two days.
BREAKFAST – Tropical Carrot Pineapple Shake
- 1 serving Herbalife Formula 1 Nutritional Shake Mix, Vanilla flavor
- 1 cup (240ml) nonfat milk
- 1/2 cup (75g) cooked carrots (no salt added)
- 1 cup (165g) frozen pineapple chunks
- 1/8 tsp. Coconut extract
- 4 ice cubes
Place all ingredients in the blender and blend thoroughly until the ice cubes are completely crushed.
Tip: The carrots in this shake provide more than 3 times your daily vitamin A needs.
SNACK – Rice Cake + Nut butter
Spread one rice cake with 1 tbsp of peanut or almond butter.
LUNCH – Greek Salad with Glazed Chicken
Preparation instructions for chicken:
Season boneless, skinless chicken breast halves with salt and pepper. Cook in a small amount of olive oil in a frying pan for 5 minutes until brown on one side. Turn chicken over, reduce heat, add 3 tbsps broth or lemon juice, cover pan and cook 10 -15 minutes until done. Remove chicken pieces from pan, reduce pan liquid to a glaze over high heat. Turn off heat, add chicken pieces back to pan and turn to coat. Watch Susan demonstrate the chicken recipe in this short how-to video.
How to make your salad:
4 cups (100g) mixed baby greens, sliced cucumber, tomato, red pepper, 1 ounce (30g) crumbled reduced fat feta cheese. Toss with 1 tbsp each olive oil and lemon juice, 1/4 tsp. dried oregano, salt and pepper. Top with 6 ounces (170g) glazed chicken, sliced or diced.
Grill extra chicken for lunches tomorrow and the next day
MID-AFTERNOON SNACK – Cottage Cheese and veggies
Top 3/4 cup (160g) low fat cottage cheese with 1/2 cup (60g) chopped mixed veggies (carrots, cucumber, peppers). Add a few twists of fresh ground pepper.
DINNER – Turkey Meatballs in Marinara over Penne Pasta
How to prepare turkeymeatballs:
Whisk together 1/2 cup (120ml) nonfat milk and 1 egg in a large mixing bowl. Add 1/2 cup (45g) Italian-seasoned breadcrumbs; let stand 10 minutes or until liquid is absorbed. Mix in 1 pound (454g) ground turkey breast until well combined. Shape into 1” (1.25 cm) balls, place on lightly oiled baking sheet, and bake at 350 degrees (180 C; Gas Mark 4) for 20 minutes.
Add cooked meatballs to a 24-ounce (680g) jar of prepared marinara sauce and heat thoroughly. Top 1 1/2 cups (210g) cooked whole wheat pasta with 1/3 turkey meatball mixture.
Serve with a tossed green salad with light vinaigrette dressing.
Tip: Choose a prepared marinara sauce with no added sugar and no more than 3g fat per 1/2 cup (120ml) serving
SNACK: 1 medium banana, apple or orange
Still want to eat, but you know you’re not hungry?
4 tips to help you take control
Eating when you aren’t hungry is one of the toughest bad habits to break. But it’s an important issue to tackle, because there are lots of reasons – other than hunger – that make us want to eat. Eating for emotional comfort is common, but it doesn’t really make the problem go away.
- Rather than “stuffing down” the feeling with food, try writing your feelings down, calling a friend, or taking a walk to blow off some steam.
- If the sight or smell of food entices you – even when you’re not hungry – do you best to avoid those situations that tempt you.
- Don’t keep enticing foods on view in your refrigerator, on the counter or on your desk at work.
- When the craving strikes, ask yourself if you’re truly hungry, or if you just “want to eat” – your answer should help you decide what to do
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