7- DAY PORTION CONTROL CHALLENGE

7-Day Meal Plan

BY Karen Roth, MS, CNC
This one-week eating plan will help recalibrate your sense of healthful portion sizes using some recipes from this January/February 2011 issue of VT. Each day’s menu has about 1,600 calories.

BREAKFAST SNACK 1 LUNCH SNACK 2 DINNER 2 eggs (or 5oz. firm tofu) scrambled with 1 tsp. butter, 2 cups spinach, and 1/2 cup diced tomatoes1 slice sprouted whole-grain toast with 1/2 tsp butter 15 dry-roasted unsalted almonds1 cup blueberries 1 3/4 cups low-sodium prepared lentil soup1 Wasa Crispbread1 large orange 1 medium apple, sliced, served with 2 Tbs. raw almond butter 1 wedge Tortilla LasagnaTossed salad (2 cups lettuce, 6 cherry tomatoes, 1/2 cup shredded carrot, 2 tsp. crumbled feta, and 2 Tbs. vinaigrette) 1 cup Overnight Chai Steel-Cut Oats1/2 cup blueberries 7 oz. plain nonfat Greek yogurt topped with 1 Tbs. chopped walnuts and 2 Tbs. pomegranate seeds 1 1/2 cups Fennel and Tomato SoupVeggie wrap (1 sprouted whole-grain tortilla filled with 1/2 mashed avocado, 1 romaine lettuce leaf, 2 slices tomato, 3 strips red bell pepper, and 3 slices red onion 10 unsalted pecan halves 1 cup Mac-and-Cheese Style Cauliflower1/2 cup steamed brown riceSpinach sauté (sauté 3 cups spinach in 2 Tbs. low-sodium vegetable broth, top with 1 Tbs. chopped walnuts) 1 cup low-fat, low-sodium cottage cheese1 small pear, sliced 2 celery stalks with 2 Tbs. raw almond butter 1 wedge Tortilla LasagnaTossed salad (2 cups lettuce, 1 slice red onion, 4 sliced radishes, 3/4 cup broccoli sprouts, 1/2 sliced red bell pepper, and 2 Tbs. oil-free dressing 7 oz. plain nonfat Greek yogurt topped with 1/2 cup blueberries 1 3/4 cups Stuffed Grape Leaves Casserole1 1/2 cups Fennel and Tomato Soup 1 cup Overnight Chai Steel-Cut Oats1 persimmon 1 sliced apple1/2 sliced avocado lightly dusted with cayenne pepper 1 cup Mac-and-Cheese-Style CauliflowerTossed salad (2 cups lettuce, 1 slice red onion, 4 sliced radishes, 3/4 cup broccoli sprouts, 1/2 sliced red bell pepper, and 2 Tbs. oil-free dressing 1 medium cucumber, sliced, served with 3 Tbs. cream cheese 3 slices Pistachio-Crusted Eggplant Cutlets1 cup cooked quinoa1 medium banana, sliced and topped with 2 Tbs. raw almond butter and 1 Tbs. honey Egg taco (scramble 1 egg or 4 oz. tofu with 2 Tbs. salsa; serve in medium corn tortilla with 1 Tbs. shredded cheese and 1/2 chopped avocado 1 medium banana, sliced and sprinkled with 1 Tbs. ground flaxseed 1 1/2 cups Fennel and Tomato Soup1 slice garlic toast1/2 cucumber, sliced and lightly dusted with cayenne pepper 20 dry-roasted unsalted almonds 1 3/4 cups German Cabbage and Potato Casserole with Caraway1 1/2 cups Mushroom and Pappardelle Soup with Gremolata Yogurt parfait (7 oz. plain nonfat Greek yogurt layered with 1/2 cup sliced strawberries and 3/4 cup whole-grain cereal such as Kashi Autumn Wheat) 1/2 sliced red bell pepper with 1/2 cup plain hummus 1 cup Mac-and-Cheese-Style Cauliflower1 medium apple 1 1/2 cups Mushroom and Pappardelle Soup with Gremolata 1 3/4 cups Stuffed Grape Leaves CasseroleTossed salad (2 cups lettuce, 1 slice red onion, 4 sliced radishes, 1/2 cup broccoli sprouts, 1/2 sliced red bell pepper, and 2 Tbs. oil-free dressing 1 cup Overnight Chai Steel-Cut Oats1/2 grapefruit 1 Wasa Crispbread topped with 2 Tbs. raw almond butter1 small apple 1 3/4 cups Mushroom and Papardelle Soup with GremolataEgg salad pita (1 small whole-grain pita stuffed with 1 cup egg salad or eggless tofu salad) 1/2 red bell pepper, sliced and served with 1/2 cup plain hummus 1 3/4 cups German Cabbage and Potato Casserole with Caraway8 asparagus spears roasted with 1 Tbs. olive oil and 1/2 tsp salt

 

Shopping List

Fresh Produce 1 large fennel bulb 1 large bunch fresh Italian parsley 1 medium chayote or 2 medium zucchini 4 oz. fresh or frozen corn kernels 5 onions (1 small, 2 medium, and 2 large) 1 small red onion 2 medium eggplant 1 bunch fresh chives 3 lb. russet potatoes 1 large head red cabbage 1 bunch fresh mint 2 lemons 1 large head cauliflower 1 head garlic 2 large Granny Smith apples 4 small apples, such as Fuji or Pink Lady 9 oz. green beans 4 oz. cremini mushrooms 1/2 lb. spinach 1 tomato 2 cups blueberries 1 small pear 1 persimmon 2 avocados 4 oz. sliced strawberries 1 grapefruit 1 oz. pomegranate seeds 2 celery stalks 2 bananas 3 red bell peppers 1 large orange 1 1/2 lb. romaine lettuce 12 cherry tomatoes 8 radishes 1/2 cup shredded carrots 2 oz. broccoli spouts 2 cucumbers 8 asparagus spears Refrigerated Goods 21 oz. plain nonfat Greek yogurt 16 oz. hemp milk 3 vegan Italian sausages 2 oz. low-fat sour cream 8 oz. grated Monterey Jack or pepper Jack cheese 2 sticks butter or margarine 16 oz. low-fat milk 8 oz. grated extra-sharp Cheddar cheese 5 eggs 3 oz. mascarpone cheese 8 oz. low-fat, low-sodium cottage cheese 4 oz. cup plain hummus 0.5 oz. crumbled feta 8 oz. egg salad or eggless tofu salad 1.5 oz. cream cheese Spices Ground cardamom Ground ginger or crystallized ginger Ground cinnamon Nutmeg Black pepper Fennel seeds Chili powder Ancho chile powder Cayenne pepper Caraway seeds Italian seasoning Salt

Canned, Jarred, and Bottled Goods 1 15-oz. can black beans (or 1 1/2 cups cooked black beans) 12 oz. olive oilDry vermouth, dry white wine, or water 3 qt. low-sodium vegetable broth 1 2-lb. jar fresh grape leavesDry red wine 1 oz. apple cider vinegar 6 oz. oil-packed sun-dried tomatoes 2 jarred roasted red peppers 2 Tbs. vegetable oil 1 28-oz. can crushed tomatoes, preferably San Marzano 1 oz. maple syrup, optional 16 oz. low-sodium tomato juice or vegetable juice Pomegranate molasses, optional 16 oz. strained tomatoes, such as Pomì 1 oz. salsa 4 oz. raw almond butter 16 oz. low sodium prepared lentil soup 6 Tbs. oil-free dressing 2 Tbs. vinaigrette 0.5 oz. honey Dry Goods 6 oz. quinoa 16 oz. steel-cut oats 2 oz. chia seeds 1 oz. shredded coconut, optional 14 oz. shelled pistachios Vanilla extract 1 1/2 cups fresh breadcrumbs 6 8-inch fat-free flour tortillas 1 corn tortilla 1 sprouted whole-grain tortilla 1.5 oz. all-purpose flour 4 oz. pappardelle noodles 12 oz. uncooked brown rice 8 oz. raisins or dried currants 4 oz. dried cherries or dried cranberries 1 slice sprouted whole-grain toast 6 oz. whole-grain cereal such as Kashi Autumn Wheat 2 oz. dry roasted unsalted almonds 1 oz. chopped walnuts 0.5 oz. ground flaxseed 2 Wasa Crispbread 1 French roll 1 small whole-grain pita 1 oz. unsalted pecan halves 1 oz. cup nutritional yeast