Your Best Body Ever: Meal Plan and Recipes

A nutrition road map from fitness guru Dr. Pamela Peeke.
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Day 1

Breakfast Top ¾ cup Back to Nature Hi-Fiber Multibran Cereal with sliced banana and cup low-fat (1 percent) milk. Serve with a hard-cooked egg. Breakfast total: 323 calories, 16 g protein, 60 g carbohydrate, 8 g fat, 3 g saturated fat, 217 mg cholesterol, 215 mg sodium, 13 g dietary fiber. Morning Snack A 6-oz-low-fat drinkable yogurt (such as Dannon or Yoplait) Snack total: 153 calories, 7 g protein, 27 g carbohydrate, 3 g fat, 2 g saturated fat, 9 mg cholesterol, 94 mg sodium, 0 g dietary fiber. Lunch Quick Tortilla (serves 1): Drizzle 1 high-protein tortilla (such as La Tortilla Factory) with olive oil, and top with 1 whole roasted pepper, 1/3 cup grated low-fat mozzarella or feta cheese, and a sprinkling of dried herb mix such as Mrs. Dash. Top brown for 5 minutes. Lunch total: 361 calories, 19 g protein, 59 g carbohydrate, 12 g fat, 5 g saturated fat, 20 g cholesterol, 627 mg sodium, 7 g dietary fiber. Afternoon Snack Serve 1 medium toasted whole wheat pita with 1 serving (2 tbsp) Black Bean Hummus. Black Bean Hummus: Mix in a blender or food processor one 15-oz can black beans, drained, 3 tbsp lemon juice, 1 tsp crushed garlic, 3 tbsp tahini, and 1 tbsp olive oil. Garnish with 2 Tbsp parsley and a drizzle of additional olive oil. Snack total per person: 250 calories, 10 g protein, 37 g carbohydrate, 8 g fat, 1 g saturated fat, 0 mg cholesterol, 466 mg sodium, 8 g dietary fiber. Dinner Mixed Seafood Salad (serves 1): Combine 1/4 lb thawed, frozen cooked seafood mix, such as lobster, shrimp, scallops, and squid, with 1 cup romaine lettuce or spinach, cup artichoke hearts, some finely chopped raw broccoli, cucumber, red peppers, and scallions, medium orange, segmented, and a few black olives. Add Mrs Dash seasoning, scant olive oil, and Fresh lemon juice. Toss and serve. Dinner total: 360 calories, 29 g protein, 35 g carbohydrate, 13 g fat, 2 g saturated fat, 101 mg cholesterol, 619 mg sodium, 13 g dietary fiber. Day 1 total: 1,447 calories, 81 g protein, 218 g carbohydrate, 44 g fat, 13 g saturated fat, 347 mg cholesterol, 2,021 mg sodium, 41 g dietary fiber. Reprinted from Fit to Live by Pamela Peeke, MD. Copyright 2007 by Pamela Peeke, MD. Permission granted by Rodale, Inc., Emmaus, PA 18098.
Photo by Blaine Moats

Day 2

Breakfast Egg Beaters Omelet with Cheese (serves 1): Cook 1 cup Egg Beaters in a nonstick pan for about 7 minutes or until set in center. Top with cup grated fat-free cheese, and fold omelet in half. Serve with a 2-cup mix of fresh melon, such as cantaloupe, honeydew, and watermelon. Breakfast total: 280 calories, 38 g protein, 31 g carbohydrate, 1 g fat, 0 g saturated fat, 7 mg cholesterol, 786 mg sodium, 2 g dietary fiber. Morning Snack A banana and 3 or 4 walnuts. Snack total: 152 calories, 2 g protein, 28 g carbohydrate, 5 g fat, 1 g saturated fat, 0 mg cholesterol, 2 mg sodium, 3 g dietary fiber. Lunch Prepare a sandwich with 2 slices whole grain bread, 3 slices Oscar Mayer fat-free lunch meat, a slice of fat-free cheese (American or Swiss), mustard, lettuce, and alfalfa sprouts. Serve with about 10 baked chips or soy crisps. (To reduce sodium choose low-sodium lunch meat, cheese, and chips.) Lunch total: 376 calories, 30 g protein, 54 g carbohydrate, 6 g fat, 1 g saturated fat, 27 mg cholesterol, 1,858 mg sodium, 7 g dietary fiber. Afternoon Snack About 10 whole wheat pretzels and a 1/4-cup mix of raisins and peanuts. Snack total: 270 calories, 7 g protein, 54 g carbohydrate, 6 g fat, 1 g saturated fat, 0 mg cholesterol, 143 mg sodium, 4 g dietary fiber. Dinner Grilled Salmon with Chili Seasoning (serves 4): Stir together in a small bowl 1/4 cup ground paprika, 1 tbsp chili powder, 1 tbsp ground cumin, 1 tsp salt, 1/4 tsp cinnamon, and 1/4 tsp ground red pepper. Pat 2 Tbsp of this spice mix over the flesh side of a 1 1/2 -lb salmon fillet. Place fish in a fish basket and grill over medium heat for about 6 minutes. Turn over and grill for 5 to 6 minutes longer. Remove and cut into four portions. Serve with lemon wedges. Fresh Tomato and Cucumber Salad (serves 4): Chop 2 medium cucumbers and 4 medium tomatoes and mix with parsley, cilantro, vinegar, and salt to taste. Green beans with Sauteed Mushrooms (serves 4): Steam 1 lb trimmed green beans until crisp-cooked. Saute lb mushrooms in 1 tsp olive oil for 5 minutes. Stir in green beans and add garlic powder, salt, and pepper. Dinner total per person: 484 calories, 53 g protein, 21 g carbohydrate, 22 g fat, 4 g saturated fat, 148 mg cholesterol, 738 mg sodium, 8 g dietary fiber. Day 2 total: 1,562 calories, 130 g protein, 188 g carbohydrate, 40 g fat, 7 g saturated fat, 182 mg cholesterol, 3,527 mg sodium, 24 g dietary fiber. Reprinted from Fit to Live by Pamela Peeke, MD. Copyright 2007 by Pamela Peeke, MD. Permission granted by Rodale, Inc., Emmaus, PA 18098.
Photo by Alexandra Grablewski

Day 3

Breakfast Yogurt French Toast (serves 2): Beat 1 whole egg with 2 egg whites, cup fat-free milk, and 1/4 tsp cinnamon. Soak 4 slices whole grain bread in egg mixture for 2 minutes. Cook over medium heat in a nonstick skillet, lightly coated with olive oil, and turn slices. Top with mix of 1 cup fat-free yogurt, 2 tbsp maple syrup, and 1 cup coarsely chopped fresh fruit, such a strawberries, kiwifruits, bananas, and peaches. Breakfast total per person: 404 calories, 22 g protein, 65 g carbohydrate, 8 g fat, 2 g saturated fat, 110 mg cholesterol, 540 mg sodium, 6 g dietary fiber. Morning Snack An apple with 1 tbsp almond butter Snack total: 183 calories, 3 g protein, 24 g carbohydrate, 10 g fat, 1 g saturated fat, 0 mg cholesterol, 2 mg sodium, 4 g dietary fiber. Lunch Canned Tuna and Chickpea Salad with Gazpacho (serves 4): Combine one 6-oz can tuna with one 15-oz can chickpeas, drained. Add cup chopped scallions, 1/4 cup chopped parsley, and 2 tsp balsamic vinegar. Set aside. Finely chop 2 pickling cucumbers, red onion, and 1 red pepper. Mix with 2 cups chopped fresh tomatoes, 1 cup tomato juice, and 1 tbsp minced garlic. Chill the soup 2 hours or overnight. Serve tuna and chickpea salad with 5 or 6 whole grain crackers per person and chilled soup. Lunch total per person: 324 calories, 22 g protein, 48 g carbohydrate, 6 g fat, 1 g saturated fat, 13 mg cholesterol, 320 mg sodium, 11 g dietary fiber. Afternoon Snack A 6-oz low-fat fruit yogurt and about 10 soy crisps. Snack total: 275 calories, 15 g protein, 47 g carbohydrate, 4 g fat, 1 g saturated fat, 7 mg cholesterol, 362 mg sodium, 2 g dietary fiber. Dinner Pork Roast with Spicy Glaze (serves 4): preheat oven to 350 F. For glaze, whisk together 1/4 cup maple syrup, 1/4 cup Splenda, 2 tbsp cider vinegar, 1 tbsp light soy sauce, salt and pepper to taste. Place a 1-lb boneless pork roast in a roasting pan and insert a meat thermometer. Coat with glaze. Surround roast with 4 cups vegetables such as potatoes, carrots, parsnips, winter squash, and onions. Bake until meat thermometer reaches 160 F, about 1 to 1 1/4 hours. Dinner total per person: 385 calories, 37 g protein, 37 g carbohydrate, 10 g fat, 4 g saturated fat, 93 mg cholesterol, 407 mg sodium, 5 g dietary fiber. Day 3 total: 1,571 calories, 99 g protein, 221 g carbohydrate, 38 g fat, 9 g saturated fat, 223 mg cholesterol, 1,631 mg sodium, 28 g dietary fiber. Reprinted from Fit to Live by Pamela Peeke, MD. Copyright 2007 by Pamela Peeke, MD. Permission granted by Rodale, Inc., Emmaus, PA 18098.
Photo by King Au

Day 4

Breakfast Turkey Sausage and Vegetable Brunch Casserole (serves 4): Brown 4 oz light turkey sausage (or soy equivalent to make it vegetarian), separated into small pieces, in a nonstick pan. Turn off heat and add 1 cups broccoli and 1 cups red bell pepper, cut into bite-size pieces, 1/4 cup chopped scallions, and 1 cup shredded Cabot 75 percent reduced-fat Cheddar cheese. Spoon mixture into an 8" x 8" baking pan. Beat together 2 eggs, cup egg substitute, cup fat-free ricotta cheese, 1/4 tsp Mrs. Dash salt-free seasoning, and pepper. Pour Mixture over sausage and vegetables in pan. Thinly slice 1 large tomato and arrange on top. Cover with foil and bake for 45 minutes at 350 F. Uncover, sprinkle 1/4 cup Parmesan cheese on top and bake 15 minutes longer, uncovered. Breakfast total per person: 281 calories, 29 g protein, 10 g carbohydrate, 15 g fat, 7 g saturated fat, 155 mg cholesterol, 401 mg sodium, 3 g dietary fiber. Morning Snack 1 cups unsweetened applesauce. Snack total: 157 calories, 1 g protein, 41 g carbohydrate, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 7 mg sodium, 4 g dietary fiber. Lunch Quick Tuna Salad (serves 2): Purchase 2 cooked and seasoned 4-oz tuna steaks. In a large bowl, toss 4 cups shredded romaine lettuce, 1 package grape tomatoes, 1 pickling cucumber, thinly sliced, and 1 large, sliced roasted pepper from a jar. In a small bowl, whisk together juice from lemon, 2 tbsp olive oil, 1 tbsp spicy mustard, and a few shakes garlic powder. Arrange the salad onto two plates. Cut the tuna into 1/2" strips and place on top. Pour dressing over the tuna and sprinkle with fresh dill. Lunch total per person: 384 calories, 32 g protein, 19 g carbohydrate, 21 g fat, 4 g saturated fat, 43 mg cholesterol, 257 mg sodium, 6 g dietary fiber. Afternoon Snack A large banana and 1/4 cup raisins Snack total: 272 calories, 3 g protein, 70 g carbohydrate, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 6 mg sodium, 6 g dietary fiber. Dinner Pepper Steak in 10 Minutes (serves 2): Microwave 1/4 cup Uncle Ben’s Quick Brown Rice, following package directions. Place into a sturdy freezer-style bag lb sirloin steak, cut into strips, 1 cup green bell pepper, cut into 1" pieces, 1 large Vidalia onion, cut into 1" pieces, 1 small package frozen sugar snap peas, 2 tbsp low-sodium soy sauce, 2 tsp olive oil, tsp garlic powder, and 1 tsp red pepper flakes or tsp ground red pepper. Close bag and shake vigorously until meat and vegetables are well coated. Pour into hot skillet and stir-fry 3 to 4 minutes. Serve over rice. Dinner total per person: 488 calories, 43 g protein, 45 g carbohydrate, 15 g fat, 4 g saturated fat, 101 mg cholesterol, 630 mg sodium, 9 g dietary fiber. Day 4 total: 1,582 calories, 108 g protein, 185 g carbohydrate, 52 g fat, 15 g saturated fat, 299 mg cholesterol, 1,301 mg sodium, 28 g dietary fiber. Reprinted from Fit to Live by Pamela Peeke, MD. Copyright 2007 by Pamela Peeke, MD. Permission granted by Rodale, Inc., Emmaus, PA 18098.
Photo by Greg Scheidemann

Day 5

Breakfast Serve cup cooked Kashi Breakfast Pilaf with 1 scrambled egg or egg substitute and 4 oz calcium-fortified orange juice. Breakfast total: 300 calories, 13 g protein, 44 g carbohydrate, 8 g fat, 2 g saturated fat, 213 mg cholesterol, 78 mg sodium, 6 g dietary fiber. Morning Snack A large pear and 1 oz low-fat Cheddar cheese. Snack total: 176 calories, 8 g protein, 33 g carbohydrate, 3 g fat, 1 g saturated fat, 6 mg cholesterol, 6 mg sodium, 5 g dietary fiber. Lunch Soup and Sandwich (serves 1): Prepare can minestrone soup such as Progresso. On 2 slices whole grain bread, place 4 thin slices smoked turkey, 2 slices light Swiss cheese, sliced tomato, and cup baby spinach or broccoli sprouts. If desired, add 2 tsp Spectrum organic mayonnaise with omega-3 fat. Cut sandwich in half to enjoy for 2 days. Lunch total (with mayonnaise): 355 calories, 24 g protein, 43 g carbohydrate, 11 g fat, 3 g saturated fat, 38 mg cholesterol, 1,359 mg sodium, 4 g dietary fiber. Afternoon Snack 6 or 7 Wasa crackers with 1 Tbsp peanut butter. Snack total: 262 calories, 9 g protein, 34 g carbohydrate, 11 g fat, 2 g saturated fat, 0 mg cholesterol, 342 mg sodium, 4 g dietary fiber. Dinner Curried Chicken Kabobs with Coconut Rice, prepared ahead of time (serves 4): Cut 1 lb chicken tenders into large chunks and mix in a bowl with 1 cup fat-free plain yogurt, cup light coconut milk, 1 tbsp curry powder, 1 tsp crushed garlic, 2 tsp fresh lemon juice, and if desired, salt and pepper. Refrigerate for several hours. Preheat broiler or grill. Cut 2 large Spanish onions into chunks. Alternate chicken on skewers with onions. Prepare 1 cups cooked basmati or jasmine brown rice according to package directions, substituting 1 cup coconut milk for 1 cup water. Add cup green peas, fresh or frozen, during the last 5 minutes of cooking. Grill or broil kabobs until cooked through, and serve over rice. Dinner total per person: 339 calories, 34 g protein, 31 g carbohydrate, 9 g fat, 6 g saturated fat, 67 mg cholesterol, 156 mg sodium, 4 g dietary fiber. Day 5 total: 1,432 calories, 88 g protein, 185 g carbohydrate, 42 g fat, 14 g saturated fat, 324 mg cholesterol, 1,941 mg sodium, 23 g dietary fiber. Reprinted from Fit to Live by Pamela Peeke, MD. Copyright 2007 by Pamela Peeke, MD. Permission granted by Rodale, Inc., Emmaus, PA 18098.
Photo by Scott Little

Day 6

Breakfast Serve 1 high-protein Bran Muffin (see recipe below) with 1 hard-cooked egg and 10 oz low-sugar cranberry juice. Bran Muffins (makes 24) The batter may be made ahead and refrigerated. Combine 1 cups wheat bran and 1 cup boiling water. Blend 1 1/4 cups whole wheat flour, cup soy flour, cup all-purpose flour, 2 tbsp flax meal, 2 tsp baking soda, and tsp salt. Wisk into bran mixture 1/3 cup honey, 1/3 cup molasses, /2 cup Splenda, 1/4 cup canola, flax, or olive oil and 2 large eggs, beaten (or 1/4 cup Egg Beaters). Stir in 1 1/3 cups chopped dried fruit (such as raisins, blueberries, figs, prunes, or apricots) and 1 cup coarsely chopped walnuts. Add the flour mixture and blend until barely moistened. Fill greased or paper-lined muffin tins. Bake at 400 F for about 16 minutes or until a toothpick inserted into the center comes out clean. Wrap tightly after cooling to keep muffins from drying out. Breakfast total per person: 292 calories, 10 g protein, 37 g carbohydrate, 12 g fat, 3 g saturated fat, 230 mg cholesterol, 259 mg sodium, 4 g dietary fiber. Morning Snack A 6-oz low-fat mixed berry yogurt. Snack total: 173 calories, 7 g protein, 32 g carbohydrate, 2 g fat, 1 g saturated fat, 11 mg cholesterol, 94 mg sodium, 0 g dietary fiber. Lunch Spicy Shrimp (serves 4): Combine 1 lb cooked medium shrimp with juice from 3 limes and 1 cup salsa. Chill for at least 30 minutes, then add 1 chopped pickling cucumber, 1/4 cup finely chopped celery, 1 ripe chopped avocado, and 1 small hot pepper, thinly sliced. Line a serving bowl with 2 cups fresh spinach and/or Bibb lettuce leaves. Place shrimp mix on the lettuce. Serve with 1 oz low-fat tortilla chips per person, if desired. Lunch total per person (with chips): 347 calories, 16 g protein, 34 g carbohydrate, 10 g fat, 6 g saturated fat, 31 mg cholesterol, 299 mg sodium, 6 g dietary fiber. Dinner Oven-Fried Chicken (serves 4): Marinate the chicken 4 to 24 hours in advance. Combine 1 lb skinless chicken pieces and 1 cup low-fat buttermilk in a gallon-size zip-top bag. Refrigerate for several hours or overnight. When ready to cook, arrange oven racks to accommodate 2 baking sheets and preheat oven to 400 F. Mix 1 cup whole wheat flour, tsp ground chipotle or ground red pepper, 1/4 tsp ground cumin, salt and pepper in a large bowl, and add chicken, one piece at a time, to coat thoroughly. Holding each chicken piece over a baking sheet, spray both sides with canola or olive oil spray. Dip into flour mixture a second time and spray again. Place each piece bone side down onto the baking sheet. Bake for about 40 minutes until golden brown. Oven-Baked Garlic Fries (serves 4): These may be baked at the same time and temperature as the chicken. Preheat oven to 400 F. Coat a baking sheet with canola cooking spray. Combine 1 lb peeled potatoes, cut into 1/4" strips, 2 tsp vegetable oil, tsp garlic powder, and 1/4 tsp seasoned salt in a zip-top bag. Shake to coat. Arrange in a single layer on the baking sheet. Bake for about 40 minutes or until tender and golden brown. Place into a serving dish and top with 1 tbsp finely chopped parsley and 2 tbsp grated Parmesan cheese. Homemade Coleslaw (serves 4): Combine 2 cups coarsely grated mix of fresh cabbage, carrot, celery, and bell pepper with 2 tbsp vinegar, 1 tbsp light mayonnaise, and 2 tbsp plain yogurt. Dinner total per person: 517 calories, 37 g protein, 64 g carbohydrate, 13 g fat, 3 g saturated fat, 72 mg cholesterol, 364 mg sodium, 8 g dietary fiber. Day 6 total: 1,613 calories, 103 g protein, 205 g carbohydrate, 48 g fat, 15 g saturated fat, 565 mg cholesterol, 1,716 mg sodium, 28 g dietary fiber. Reprinted from Fit to Live by Pamela Peeke, MD. Copyright 2007 by Pamela Peeke, MD. Permission granted by Rodale, Inc., Emmaus, PA 18098.
Photo by Scott Little

Day 7

Breakfast Combine cup low-fat cottage or ricotta cheese with cup unsweetened applesauce. Top with tsp cinnamon and 2 tbsp silvered almonds. Breakfast total: 212 calories, 17 g protein, 20 g carbohydrate, 8 g fat, 1 g saturated fat, 5 mg cholesterol, 461 mg sodium, 3 g dietary fiber. Morning snack A medium orange and 1 oz soy nuts. Snack total: 182 calories, 13 g protein, 24 g carbohydrate, 4 g fat, 1 g saturated fat, 0 mg cholesterol, 150 mg sodium, 8 g dietary fiber. Lunch Prepare cup cooked brown rice according to package directions. Stir rice into can prepared lentil soup. Serve with 1 slice crusty bread and 1 slice low-fat cheese. Lunch total: 385 calories, 21 g protein, 62 g carbohydrate, 6 g fat, 2 g saturated fat, 6 mg cholesterol, 1,123 mg sodium, 10 g dietary fiber. Afternoon Snack Add a large sliced fresh peach or nectarine to 1 cup low-fat plain yogurt. Top with tbsp wheat germ and 1 tbsp crystallized ginger. Snack total: 254 calories, 15 g protein, 41 g carbohydrate, 5 g fat, 2 g saturated fat, 14 mg cholesterol, 160 mg sodium, 3 g dietary fiber. Dinner Ground Turkey Stew (serves 4): Brown 1 lb ground turkey and drain off any fat. Add to pan 6 cups mixed vegetables, fresh or frozen, such as chopped onions, bell peppers, carrots, broccoli, and cauliflower. Add 2 minced garlic cloves, 1/4 tsp cumin, salt, and pepper to taste. Continue cooking until vegetables are crisp-cooked. Dinner total per person: 431 calories, 33 g protein, 53 g carbohydrate, 13 g fat, 3 g unsaturated fat, 84 mg cholesterol, 257 mg sodium, 13 g dietary fiber. Day 7 total: 1,464, 99 g protein, 200 g carbohydrate, 36 g fat, 9g saturated fat, 109 mg cholesterol, 2,151 mg sodium, 37 g dietary fiber. Reprinted from Fit to Live by Pamela Peeke, MD. Copyright 2007 by Pamela Peeke, MD. Permission granted by Rodale, Inc., Emmaus, PA 18098. NEXT: Click here for the 11 Foods That Fight Belly Fat.
Photo by Blaine Moats

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