Eating right just got easier! Simply buy what’s on the shopping list to make a week’s worth of tasty, low-calorie meals. Bonus: Wherever there’s a *, we’ve made the plan even more convenient with precooked ingredients to use in later dishes. You’ll gain time and may even lose a pound or two!
Breakfast Zucchini-Spice Bran Muffin with 1 cup grapes
* Make three muffins today. Have one this morning and wrap up the other two in plastic wrap or a resealable bag for breakfast and snacks later this week.
357 calories, 9.6 grams fat
Lunch Spicy Steak Salad with black beans, dressed with either Roasted Garlic–Balsamic Vinaigrette or Carrot-Ginger Dressing
*Make and chill both dressings and use them interchangeably on your salads all week. Freeze one third of the steak you bought, cook two thirds, eat half now and pack up the rest.
463 calories, 20.6 g fat
Snack Nonfat plain yogurt (6 ounces) with 1 tablespoon slivered almonds, 2 tbsp raspberries (or blackberries) and 2 teaspoons honey
185 calories, 3.8 g fat
Dinner Shrimp Scampi With Pasta, Spinach, Cherry Tomatoes and Olives
*Pack up half of the shrimp you cooked for tomorrow’s lunch, and in another container, store half of the pasta for tomorrow’s dinner.
468 calories, 15.8 g fat
Dessert Chocolate-Covered Strawberries (2) with slivered almonds, 8 oz skim milk
*Make four strawberries; eat two and chill two.
287 calories, 14.2 g fat
Breakfast Hot Autumn Apple Oatmeal with banana and berries
351 calories, 7.2 g fat
Lunch Shrimp Tacos stuffed with leftover shrimp, lettuce, carrot, goat cheese and salsa in two corn tortillas
277 calories, 7.7 g fat
Snack Half of one Zucchini-Spice Bran Muffin from the batch you made yesterday, 1 banana
232 calories, 5.2 g fat
Dinner Chicken Parmigiana With Pasta, steamed broccoli and homemade tomato sauce mixed with the angel-hair pasta you set aside on Sunday
521 calories, 10.7 g fat
Dessert Graham cracker squares (4), 8 oz skim milk
202 calories, 3 g fat
Breakfast Pumpkin Muesli made with oatmeal, strawberry, almonds and yogurt
377 calories, 8.5 g fat
Lunch Egg Salad Sandwich with baby spinach on whole-wheat bread, 1 cup grapes and 8 oz skim milk
665 calories, 18.8 g fat
Snack Carrot and celery sticks (1 cup each) with 1 tbsp Roasted Garlic–Balsamic Vinaigrette or Carrot-Ginger Dressing, 1 oz manchego cheese with 1/2 small whole-wheat pita, toasted
321 calories, 15.7 g fat