Try this easy and delicious plan for a stronger ticker and a slimmer you in 2017.
By
Karen Ansel, RD, Woman's Day
If
you think that heart-healthy eating is all about what you shouldn't
consume, think again. The latest research says that what you do
eat is as important as what you don't. And one big "do" is produce.
Colorful fruits and vegetables are jammed with vitamins, minerals,
antioxidants and fiber that lower blood pressure and cholesterol. Bonus:
They help you stay slim. Follow this plan to load up on fruits and
vegetables; pick any breakfast, lunch or dinner plus two snacks a day.
You'll score an entire day's worth of produce—and likely drop at least 1
or 2 pounds per week to boot!
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Breakfast
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Mike Garten
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1. Egg, Hummus, and Spinach Sandwich:
Spread 2 Tbsp hummus on 1 slice whole-wheat toast. Top with 1/4 cup
baby spinach + 1 egg fried in 1 tsp olive oil. Drizzle with 1/4 tsp
Sriracha or hot sauce. Eat with 1/2 grapefruit.
2. Mango Oatmeal: Cook
1/2 cup oats in 1/2 cup 1% milk + 1/2 cup water. Stir in a pinch ground
ginger + 1 tsp honey. Top with 1/2 cup diced fresh mango + 2 tsp
unsweetened coconut.
3. Breakfast Salad:
Whisk together 1 Tbsp lemon juice + 1 tsp extra virgin olive oil + 1
tsp chopped fresh mint. Toss with 1/2 diced cucumber + 1 diced plum
tomato + 1 diced green pepper + 1 Tbsp feta crumbles. Eat with a 4-in.
whole-wheat pita + 6 oz orange juice.
4. Strawberry Almond Waffle:
Top 1 toasted multigrain waffle (like Kashi) with 1 Tbsp almond butter +
⅓ cup sliced fresh strawberries + 1 tsp sliced almonds. Eat with a
5.3-oz container nonfat vanilla Icelandic or Greek yogurt (like Siggi's
or Chobani).
5. Roasted Pear:
Spray 1 halved pear (cored) with nonstick cooking spray. Roast in a
425°F oven for 20 minutes. Whisk 1 pinch cinnamon into 1/2 cup nonfat
ricotta. Spoon half the ricotta mixture over each pear half; top each
with 2 tsp chopped pecans.
6. Kale Mini Quiches:
Sauté 2 Tbsp chopped sweet onion in 1 tsp olive oil over medium-low
heat for 3 minutes. Whisk together 1 egg + 2 egg whites. Add the onion +
1/2 cup baby kale + 1 Tbsp 1% milk + 1 Tbsp grated Parmesan. Spray two
1/2-cup ramekins (or muffin tins) with nonstick spray. Pour 1/2 egg
mixture into each ramekin. Bake in a 375°F oven for 15 to 20 minutes.
Eat with 1 cup grapes.
7. Raspberry-Banana Smoothie:
In a blender, pur.e . cup lowfat plain kefir (or yogurt) + 1 cup frozen
raspberries + 1/2 sliced banana + 2 tsp sunflower butter + 1 tsp honey
for 2 minutes.
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Lunch
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Mike Garten
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8. Spinach-Mushroom Quesadilla:
Sauté 1/2 cup each chopped sweet onion + sliced mushrooms in 1 tsp
olive oil over medium-low heat for 5 minutes. Add 1/2 clove finely
chopped garlic + 1 cup baby spinach + 1/2 cup low-sodium canned black
beans (rinsed); sauté for 2 minutes. Scatter on an 8-in. whole-wheat
tortilla, top with 2 Tbsp crumbled goat cheese and fold in half. Cook in
a nonstick skillet over medium heat until crisp, 3 minutes per side.
Eat with 1 apple.
9. Power Lunch Plate:
Arrange 1 sliced apple + 10 almonds + 15 baby carrots + 8 slices
whole-grain melba toast + a 1-in. cube Swiss cheese on a plate.
10. Stuffed Sweet Potato:
Toss together ⅓ cup low-sodium canned pinto beans (rinsed) + ⅓ cup
thawed frozen corn + 1 sliced scallion + 1 tsp extra virgin olive oil + 2
tsp lime juice + 1 tsp chopped cilantro + 1 pinch cumin. Serve over 1
baked sweet potato. Top with 1/2 cup nonfat plain Greek yogurt.
11. Greek Pita Flatbread:
Spray 1 large whole-wheat pita with olive oil cooking spray. Bake in a
375°F oven for 5 minutes. Toss together 5 halved grape tomatoes + 1 Tbsp
chopped red onion + 2 chopped Kalamata olives + 2 Tbsp feta crumbles + 1
pinch oregano + 1 tsp extra virgin olive oil. Spoon over pita. Eat with
2 dates.
12. Open-Faced Tuna Sandwich:
Combine 5 oz water-packed tuna + 1/2 cup diced pineapple + 1/2 diced
cucumber + 1 Tbsp chopped red onion + 1 Tbsp light canola oil
mayonnaise. Layer tuna with 1/2 cup watercress on 1 slice wholewheat
bread. Eat with 2 clementines.
13. Beet, Chicken, and Arugula Salad:
Whisk together 1 Tbsp red wine vinegar + 2 tsp extra-virgin olive oil +
1 tsp Dijon mustard. Toss with 3 cups arugula + 3 cooked (or canned)
sliced beets + 2 Tbsp chopped celery + 3 oz sliced grilled skinless
chicken breast + 1/2 cup canned low-sodium cannellini beans (rinsed).
14. Egg Salad-Avocado Wrap:
Combine 1 chopped hardboiled egg + 2 chopped hard-boiled egg whites +
1/2 mashed avocado + 1 tsp lemon juice + 2 tsp chives. Spread on an
8-in. wholewheat tortilla. Top with romaine lettuce and roll into a
wrap. Eat with 2 kiwis.
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Dinner
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Mike Garten
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15. Pasta With Salmon and Peas:
Season a 4-oz salmon fillet with 1 pinch garlic powder. Roast at 400°F
for 12 minutes. Serve over 1 cup cooked whole-wheat spaghetti tossed
with ⅔ cup microwaved frozen peas + 2 Tbsp lemon juice + 2 tsp
extra-virgin olive oil + 1 tsp Dijon mustard + 1 tsp chopped fresh
parsley.
16. Grilled Shrimp Pesto Skewers:
Toss 10 large shrimp + 12 cherry tomatoes with 1 Tbsp pesto. Thread
tomatoes and shrimp alternately onto 2 skewers. Broil for 6 minutes,
flipping halfway through. Serve with 1 cup green beans sautéed in 1 tsp
olive oil + 1 cup cooked quinoa tossed with 2 tsp pine nuts.
17. Pork Medallions with Grapes:
Slice 6 oz pork tenderloin into 1-in. medallions; season with 1 pinch
thyme. Cook in 1 Tbsp olive oil in a skillet over medium heat for 4
minutes, flipping halfway through; remove to a plate. Add 1 cup halved
red grapes + 2 Tbsp chopped shallots + 2 Tbsp red wine to skillet and
cook for 2 minutes. Spoon grapes over pork. Serve with 1 baked sweet
potato.
18. Chicken Bowl:
Top 1 cup cooked quinoa with 3 oz sliced grilled boneless, skinless
chicken breast + 5 spears steamed asparagus + 5 halved grape tomatoes +
1/2 medium sweet onion sautéed in 1 tsp canola oil. Whisk together 1
Tbsp orange juice + 1 tsp tahini + 1/2 tsp honey + dash chili powder;
drizzle on quinoa bowl. Top with 1 tsp pumpkin seeds.
19. Beef-Brussels Sprout Stir-Fry:
Dust 2 oz sliced lean sirloin steak with cornstarch. Stir-fry in 1 Tbsp
peanut oil over medium-high heat for 3 minutes; transfer to a plate.
Add 1 cup shredded Brussels sprouts to skillet and sauté for 4 minutes.
Add 1 sliced scallion + 1/2 cup sliced sugar snap peas + 1/2 tsp each
finely chopped ginger and garlic and cook 1 minute. Stir in 1 Tbsp each
low sodium soy sauce + rice vinegar. Serve over 1 cup cooked brown rice.
20. Cauliflower and Chickpea Curry:
Sauté 1/2 cup chopped onion in 1 Tbsp canola oil in a pot over medium
heat for 4 minutes. Add 2 cups cauliflower florets + 1 cup canned
low-sodium chickpeas (rinsed) + 2 diced plum tomatoes + 1/2 cup
low-sodium chicken broth + 1 tsp curry powder. Simmer 25 minutes. Top
with 1 Tbsp chopped cilantro.
21. Black Bean Soup:
Sauté 1/2 cup chopped sweet onion + 1 clove finely chopped garlic in 1
tsp olive oil in a pot over medium heat for 4 minutes. Add 1 cup each
low-sodium chicken broth + low-sodium black beans (rinsed) + 1 diced
plum tomato + 1/2 tsp cumin + 1/4 tsp each smoked paprika + chili
powder; simmer 10 minutes. Top with 1/4 diced avocado + 1 6-in. corn
tortilla (sliced).
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Snack Time
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Mike Garten
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Sweets
22. Chai Latte and Chocolate: Combine 6 oz brewed chai tea + 6 oz warmed 1% milk. Serve with 4 dark chocolate Hershey's Kisses.
23. Blackberry-banana skewers: Alternate 1-in. chunks of banana with blackberries. Drizzle with 1 tsp caramel sauce.
24. PB&J Yogurt: Stir 1 tsp peanut butter into a small container nonfat plain Greek yogurt. Top with 1/2 cup sliced strawberries.
25. Peach melba ice cream: Mix 1/4 cup chopped frozen peaches + 1/4 frozen raspberries into 1/2 cup light vanilla ice cream.
26. Berry-Cherry Trail Mix: Combine 1 Tbsp each dried blueberries, dried cherries, walnuts + sunflower seeds.
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Savory
27. Maple-Chili Walnuts:
Whisk 1 Tbsp maple syrup + 1 pinch chili powder. Toss with 8 walnut
halves in a skillet over medium-high heat for 2 to 3 minutes. Remove
from heat; let cool.
28. Cheese and Grapes: 1 piece part-skim string cheese + 1/2 cup grapes.
29. Hummus Celery Boats: Whisk . cup hummus + 1 pinch smoked paprika. Fill hollows of 2 celery stalks with hummus; top each with 1 tsp sesame seeds.
30. Avocado Rye Crisps: Top 3 whole-grain rye crackers (like Finn Crisp or Wasa) with 1/4 mashed avocado.
31. Protein pack: 3/4 cup steamed, shelled edamame.
32. Tzatziki and Veggies:
Whisk 1/2 cup nonfat plain Greek yogurt + 1 Tbsp light sour cream + 1/4
grated cucumber + 1 tsp lemon juice. Serve with sliced bell peppers.
