mediterranean penne

Skinny Ms. wants to help you achieve your health and weight loss goals. We have put together 5 days of low-carlorie foods and snacks that you can take to work or eat at home. We recommend portion control for all meals and snacks. It’s simple, just eyeball each portion and make sure it’s about the size of your palm or closed fist. Our philosophy is that by eating more often, eating more whole foods and fewer processed foods, using portion control, unhealthy body fat will become a thing of the past.

DAILY FUEL:  We recommend starting each day with one of our healthy, whole foods smoothies that provide energy and optimal health.

Here are some good choices for morning smoothies:

Wake Me Up, Keep Me Going
Bahama Splash
Fountain of Youth
Awapuhi Green
SkinnyLicious Protein

Below you’ll find links to more Skinny Snack ideas and Low-Cal Menus.

Work Day Menu…space snacks and lunch approximately 3 hours a part. Keep in mind, this menu is not written in stone and can be tweaked according to your schedule. It is important to eat 3 small meals and 2-3 healthy snacks each day, about every 3-4 hours. We encourage you to make eating healthy apart of your daily eating plan and do so permanently. Toss the fad diets…they don’t work!

Prepare lunches & snacks the night before. Below are approximations for portion sizes.

TIP:  When purchasing lunch meat, opt for a brand that does not have preservatives and is nitrate free. We like low-sodium, lean Boar’s Head chicken or turkey breast. Ask at the deli for a similar brand if Boar’s Head is unavailable.

Mid-morning snack:
 8 walnut halves & 1 apple
Lunch: Chicken Lettuce Wrap (1 large romaine heart lettuce leaf, 2 slices lean turkey or chicken breast, 1 tablespoon reduced fat Feta Cheese Crumbles, 6 cherry tomatoes sliced in half, drizzle of mustard if desired…place on lettuce and roll up. Place wrap in foil until lunch time.
Mid-afternoon snack: 10 grapes and 10 whole almonds (raw or roasted without added oils or salt)

Mid-morning snack: Skinny Berry Parfait

Lunch: Mediterranean Penne with Sun-Dried Tomatoes (Delicious served hot or cold)  Prepare this meal the night before and take left-overs for lunch!
Mid-afternoon snack: 1/2 Quinoa Protein Bar (without chocolate) and 1 piece of fruit

Mid-morning snack: Skinny Strawberry Yogurt

Lunch: Sandwich with 1 slice wheat bread, lean chicken or turkey breast, 1 slice reduced-fat cheddar cheese, 1/4 cup diced tomatoes, romaine lettuce and a drizzle of mustard.
Mid-afternoon snack: 1/4 cup pinto or black beans, drained and mixed with 1 tablespoon salsa and 1 tablespoon reduced-fat cheddar cheese, mash ingredients together and use as a dip with 1 celery stalk or 2 carrot sticks

Mid-morning snack:
1 small baked sweet potato, cinnamon and 1/4 cup plain, fat-free Greek Yogurt for topping – delicious served cold or warm (add cinnamon and yogurt in the center of the potato, close and wrap in foil until snack time)
Lunch: Tossed salad with: 1 cup baby spinach, 1 cup chopped romaine heart lettuce, 1 carrot sliced, 4 cherry or grape tomatoes, 2 ounces skinless, diced chicken breast…drizzle with 2 teaspoons extra-virgin olive oil and vinegar of choice
Mid-afternoon snack: Skinny Peanut Butter & Yogurt Dip and 1 apple

Mid-morning snack: 1 piece of fruit and 2 tablespoons raw or roasted seeds, i.e. pumpkin or sunflower seeds
Lunch: 1 breast filet cut into bite size pieces, sear in 2 teaspoons canola oil, reduce heat to medium-low and add 1/4 cup sweet onion cut into thin slices. Saute until onions are tender, about 5 minutes. Add mixture and 1/4 cup reduced fat Feta Cheese Crumbles to 1 whole wheat tortilla/wrap, roll and place in foil until lunch time.
Mid-afternoon snack: combine 1/2 mashed banana(freeze the other half for smoothies), 1/2 cup Greek yogurt, 2 tablespoons raw or roasted sunflower or pumpkin seeds (without added oils or salt)

For more healthy snack ideas check out these posts:

19 Skinny Snacks

Top Ten on the Go Snacks

15 Grab-No-Go Snacks

More Skinny Ms. Low-Calorie Menus



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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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