7-Day Dinner Menu, Week One

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Keep in mind this menu can be tweaked as needed.  The dinner meals have both lean protein, complex carbohydrates and healthy fats.  It’s important to know the difference between complex carbs (good carbs) and simple carbs (not so good carbs).  Here are examples of good and bad carbs, lean proteins and healthy fats:

Complex Carbs: whole grains like whole wheat bread, oats, quinoa and whole grain flour, legumes, vegetables fruit, low-fat dairy

Simple Carbs:  candy, cake, ice cream, pastries, sodas (should be eaten as a occasional treat and in moderation).  All of our dessert recipes contain unrefined, natural sweeteners and neverrefined or artificial sweeteners.

Lean Protein: Lean cuts of meat, low-fat Greek yogurt, legumes

Healthy Fats:  Olive oil, coconut oil, seeds, nuts, cold water fish

Be sure to follow the suggested serving sizes.

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Check out 7-Day Dinner Menu, Week Two, Week Three and Week Four.

7-Day Dinner Menu, Week One:

Sunday – Slow Cooker Indian Stew (1 cup serving)

Monday – Meatless Monday’s Quinoa with Black BeansGarden Salad with Lemon & Oil Dressing

Tuesday – Slow Cooker Chicken Chili; Side Salad with Romaine heart lettuce (torn), medium zucchini thinly sliced, 1 red onion diced, 2 tablespoons feta cheese, 1 tablespoon vinegar of choice and 2 tablespoons extra-virgin olive oil, salt and pepper to taste…toss to combine.

Wednesday – Mediterranean Penne with Sun-Dried Tomatoes; Tossed Salad with Endive, carrots thinly sliced, diced red pepper, 1 garlic clove crushed, 1/4 cup raisins, salt and pepper to taste…toss with 1 tablespoon balsamic vinegar and 2 tablespoons extra-virgin olive oil.

Thursday – Three Cheese Ziti with TurkeyGrilled Eggplant & Zucchini Salad

Friday – Wild Salmon Vegetable Salad with Lemon Miso Dressing  (1/2 of recipe for one serving size)

Saturday – Soft Chicken Tacos and Skinny Mexican Rice

 

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