Snack #1 (S1)(List assumes 3 Days)
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Preheat oven to 400 degrees. Line a cookie sheet with foil and spray with olive oil or
cooking spray. Rinse and thoroughly pat dry 2 cups of canned (reduced sodium)
chickpeas. Toss chickpeas, 3-4 Tbsp. olive oil, 1/2 teaspoon garlic powder, 1 tsp
salt, 1 tsp pepper and 2 tsp. paprika (sweet or hot) together in a bowl until thoroughly
coated in mixture. Spread the chickpeas evenly on the lined cookie sheet. Roast in
the oven for 20-25 minutes, slightly shaking and turning every 5 minutes. Allow
chickpeas to cool. Makes 3 servings
Store at room temperature in tightly covered container.
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Snack #2 (S2)(List assumes 4 Days)
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Power Smoothie
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24 hours before serving, slice 2 large bananas and portion evenly into 4 sandwich
bags. Freeze. To Prepare Each Shake: Empty 1 baggie of frozen banana
slices, 1/2 cup cubed honeydew melon, 1/2 cup fresh spinach, 1/4 cup skim milk,
4 large strawberries, 2 Tbsp. artificial sweetener of choice and 1/2 cup fat free
plain greek yogurt into blender and blend 2 minutes or until smooth.
Makes 4 servings
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Breakfast #1 (B1) (List assumes 4 days)
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Easy Blueberry Blender Pancakes
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In a blender, blend 3 large eggs, 1 cup rolled or old fashioned oats (uncooked), 1 cup
fat free cottage cheese, 2 teaspoons artificial sweetener, 1 teaspoon cinnamon and 1
teaspoon vanilla extract until smooth. Stir in 1/2 cup fresh or no sugar added frozen
(thawed) blueberries. Heat a griddle or large non-stick skillet over medium-low heat.
Spray with non-stick cooking spray. For each pancake pour 1/4 cup of batter onto
griddle. Flip when they start to bubble. Cook until golden brown. Repeat with remaining
batches, spraying the griddle as needed. Makes 4 (3 pancake) servings
(can be refrigerated for 4 days or frozen for 2 months)
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Breakfast #2 (B2)(List assumes 3 days)
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Spinach and Egg Sandwich
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Toast half a light hamburger bun. Top 1 slice tomato and 1/3 cup spinach leaves cut
into ribbons. Coat a 12-oz. microwave-safe coffee mug with cooking spray. Add 2
eggs, a pinch of salt, pepper and cajun seasoning, and 2 Tbsp. skim milk; Beat until
blended. Microwave on high 45 seconds; stir. Microwave 30 seconds longer. Place
on top of spinach, tomato and cheese. Makes one serving
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Lunch #1 (L1)(List assumes 4 days)
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Tuna and White Bean Salad
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Combine 1 (15 oz) can reduced sodium navy beans (drained and rinsed), one (2.6
ounce) pouch albacore tuna, and 2 medium tomatoes, chopped. In small bowl, whisk
together 3 Tbsp. red wine vinegar, 1/2 tsp. dijon mustard, and 1.5 Tbsp. olive oil. Add
dressing to bean/tuna mixture, stirring to coat. Can be refrigerated. Serve over 1 cup
spinach ribbons (roll bunches of leaves then slice). Makes 4 servings
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Lunch #2 (L2)(List assumes 3 days)
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Speedy Black Bean Soup
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Place 2 (15ounce) cans nosaltadded black beans (undrained) in a medium
saucepan; mash beans with a potato masher. Place over high heat; stir in 1/2
cup bottled salsa, 1 tablespoon chili powder, and (16ounce) can fatfree,
lesssodium chicken broth. Bring to a boil. Makes 3 (1 1/2 cup) servings.
Top each serving with 1 Tbsp. fat free greek yogurt and 1 Tbsp. chopped sweet onion.
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