Meal Planning and Fitness Week 6!

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Mission Delivery: Meal Planning and Fitness Edition

You Are in Charge!

Healthy Living=Healthy Choices


Week 6: Meal Plan for One Day

Featured Cookbook: Lickety-Split Diabetic Meals by Zonya Foco, RD, CHFI, CSP

A diabetes cookbook, easy meal planner, and self-care guide all in one! This book is complete with time-saving tips, and everything from 1-minute meals to slow-cooker recipes.

Breakfast-Strawberry Banana Smoothie and Toast

1 smoothie made in the blender using:

1/2 cup light original or vanilla soymilk

1/4 cup light vanilla or lemon yogurt

2/3 cup unsweetened frozen strawberries

1/2 ripe banana

1 tablespoon ground flaxseed

1 slice 100% whole wheat bread topped with:

1 tablespoon unsalted almond butter


Lunch-Mediterranean Roll-Ups

10” lavash flat bread or flour tortilla
¼ cup ready-made hummus
¼ cup ready-made tabouli
10 romaine lettuce leaves, whole or chopped
1 cup alfalfa or bean sprouts
2 large tomatoes, chopped
10 red-tipped lettuce leaves or purple kale (optional)

  1. Lay out lavash flat bread or flour tortilla on a flat surface.
  2. Pile hummus and tabouli in a long row, side by side on lavash or tortilla.
  3. Add romaine lettuce generously.
  4. Add sprouts and tomatoes as desired.
  5. Get ready to roll! Starting from the edge of a long side, roll it up. Cut in half.


Afternoon Snack-Tzatziki and Vegetables

2 cups plain non-fat yogurt
½ cucumber, peeled, seeded, and chopped
2 large cloves of garlic, minced
½ teaspoon of dill weed (can use 1 teaspoon of chopped fresh dill instead)
¼ teaspoon salt
2 teaspoons lemon juice
1 teaspoon olive oil
6 cups of fresh vegetables (choose a variety: fresh green beans (slightly steamed), green, red, or yellow peppers, carrots, celery, zucchini, yellow squash, tomatoes, cucumbers, radishes, broccoli, and cauliflower. )

  1. 12-24 hours before serving, line a strainer with a paper coffee filter or cheesecake cloth. Place over a bowl. Spoon yogurt into coffee filter, cover, and refrigerate for 12-14 hours.
  2. Yogurt will now be thick. Discard the collected liquid beneath or use it in soups or breads. Remove yogurt from the filter and place in a small bowl.
  3. Mix cucumber, garlic, dill weed, salt, lemon juice, and olive oil into yogurt. Refrigerate for one hour before serving.
  4. Serve with a variety of vegetables like: fresh green beans (lightly steamed), green, red, or yellow bell peppers, carrots, celery, zucchini, yellow squash, tomatoes, cucumbers, radishes, broccoli, and cauliflower.

Dinner- Cranberry Pork Roast over Noodles

2 pound pork tenderloin, frozen (on long roast or cut into 8 thick slices)
1 can (16 ounces) jellied cranberry sauce
½ cup orange juice
1 tsp dry mustard
¼ ground cloves
1 bag (8 ounce) whole wheat egg noodles, dry
1 head broccoli (2 or 3 stalks) cut into florets
1 bag (one pound) baby carrots
1 tablespoons water
2 tablespoons cornstarch
2 tablespoons water

  1. 8 hours before serving, place pork tenderloin in slow cooker
  2. In a medium bowl, mix together cranberry sauce, orange juice, dry mustard, and ground cloves (mashing cranberry sauce).
  3. Pour over roast and cook on LOW for 8 hours, or on HIGH for 4 hours.
  4. 20 minutes before serving, put a large pot of water on to boil.
  5. Add noodles to boiling water, set timer for 10 minutes or according to package directions.
  6. Place broccoli, baby carrots, and 1 tablespoon of water in microwave-safe dish, cover, and cook on HIGH for 7 minutes.
  7. Drain 2 cups of juice from roast. Skim off any fat (if there is any, pork tenderloin is so lean). Add water if necessary, to make 2 cups. Pour into small saucepan and bring to a boil over medium heat.
  8. In a small cup, mix together cornstarch and 2 tablespoons of water and pour into boiling juice while whisking. Cook 1 minute until thick and bubbly.
  9. Drain noodles and serve sauce over the sliced pork and noodles, with vegetables on the side.

Evening Snack- Peaches and Cottage Cheese

1/2 cup low-fat (2%) cottage cheese

1/2 cup no-sugar added diced peaches


Grocery List for the one day meal plan

Fresh Produce

□ Banana – 1

□ Romaine lettuce – 1 lettuce head

□ Alfalfa or bean sprouts – 1 cup

□ Tomatoes – 2 large

□ Purple kale (optional) – 1 bunch

□ Red grapes – 1 bag

□ Green, red, or yellow bell pepper – 1

□ Cucumber – 1

□ Garlic – 1 head

□ Fresh dill weed (can use dried dill instead if desired) – 1 bunch

□ Broccoli – 1 head

□ Baby carrots – 1 1-pound bag

Meat, Poultry, Fish

□ Frozen pork tenderloin – 2 pounds

Dairy and Eggs

□ Light soymilk (original or vanilla) – 1 pint

□ Light vanilla or lemon yogurt – 4 ounces

□ Plain non-fat yogurt – 16 ounces (2 cups)

□ Reduced-fat cheddar cheese – 1 block

□ Low-fat (2%) cottage cheese – 1 small container (at least ½ cup)


□ 100% whole wheat bread – 1 loaf

□ 10” lavash flat bread or flour tortilla – 1

□ Whole wheat egg noodles (dry) – 1 8-ounce bag

Canned Goods

□ Jellied cranberry sauce – 1 16-ounce can

□ No-sugar added diced peaches – 1 can

Condiments, Seasonings, Baking Needs

□ Unsalted almond butter -1 jar

□ Ready-made hummus – 1 small containter

□ Ready-made tabouli – 1 small container

□ Orange juice – 4 fluid ounces

□ Salt

□ Lemon juice

□ Olive oil

□ Dry mustard

□ Ground cloves

□ Cornstarch

Frozen Goods

□ Unsweetened frozen strawberries – 1 bag


□ Ground flaxseed – 1 (you can add this to a lot of things: smoothies, baked products like muffins or pancakes, cereal, salads, etc)

□ unsalted mixed nuts – 1 container

We hope your enjoy each recipe.  For more information about the recipes please visit us at See you next week!

-Your Mission Delivery Team

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