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MyPlate Meal Plan November 21-25th plus MyPlate for Mom’s!

Posted Nov 20 2011 10:22am

image A few weeks back, Maryann from Raising Healthy Eaters mentioned a new book called, MyPlate for Mom’s !  That is when I was introduced (virtually) to the amazing Elizabeth Ward, M.S., R.D.  Elizabeth is the author of several nutrition books, and was recently featured on a Dr. Oz episode where she talked all about mushrooms!  She is absolutely someone to follow.

Elizabeth’s latest book, MyPlate for Moms, How to Feed Yourself & Your Family Better is a great guide for putting the dietary guidelines into practice.  The book has:

  • Recipes, meal ideas, and snack ideas
  • Tips for weight loss, maintaining weight, and getting the most out of your calories.
  • An entire chapter about what not to eat. Including all the names for added sugars to watch for, limiting solid fats, refined grains, sodium, and alcohol.
  • In the drink chapter, she says a person eating 1400 calories per day, should not have any more than 4 teaspoons of added sugar for the whole day!  One 20 ounce bottle of orange soda has over 17 teaspoons of sugar! Just so you know…

This is a comprehensive book on good nutrition.  Elizabeth gives ideas throughout the entire book on how to put the dietary guidelines into actual use.  Check out the Facebook page for Elizabeth and her book here, as well as the Amazon link for her book .

image

So, for our meal plan this week, I’m using some of Elizabeth’s dinner recipes that I’m excited to try. If I can get some good pictures of our meals, I’ll post them on my Facebook page.

 

Breakfast

Lunch

Snack

Dinner

Monday

One fried egg on whole wheat English muffin with slice of low fat cheese, lettuce, tomato, and fruit salad

Portobello Stuffed mushroom with whole grain bun. Carrot sticks and an apple on the side.

Dried apricots and yogurt

Crispy Pistachio Chicken, green salad, and whole wheat rolls, and yogurt.

Tuesday

Pumpkin raisin pancakes with plain yogurt on top

Almond butter and honey on whole wheat pita with carrots, apple, and milk.

Dates and almonds

Coconut Chicken Tenders (see below), green beans, and brown rice.

Wednesday

Oatmeal with blackberries cooked in milk plus orange juice

Tuna sandwich on rye with celery and lettuce. Peach on the side.

Hummus and whole wheat crackers

Chocolate Chili with turkey breast and veggies , corn chips and light sour cream.

Thursday

Cold Cereal (we like Cheerios) topped with yogurt and bananas

THANKS

GIVING

MEAL!!!

Friday

French toast (made with whole wheat bread)  topped with yogurt and strawberries

Turkey wrap with cranberries and avocados , with a cutie and milk.

Vegetables and dip

Bean and cheese enchiladas with veggies and whole wheat tortilla.

  • 1/2 cup all-purpose flour
  • 1/2 cup shredded coconut
  • 1/2 cup seasoned Panko breadcrumbs
  • 1 large egg
  • 1 cup low fat milk (1%)
  • 1 pound boneless skinless chicken breast, cut into 1 inch strips
  • 2 tablespoons canola oil

Place four in one quart resealable plastic food storage bag.  In a separate food storage bag, combine the coconut and breadcrumbs, seal bag and shake to mix well.  In a medium shallow bowl, combine the egg and milk. Mix well. Working in batches, add the chicken to the flour bag and coat well, then dip each piece in the egg mixture and place in the bag with the coconut and breadcrumbs and shake to coat chicken.

Heat a 12 inch skillet over medium-high heat. Add 1 tablespoon oil to pan and heat.  Add chicken to pan and cook five minutes, flip and cook for 2 to 3 minutes on the other side.  Repeat with remaining oil and chicken.

Per serving: 401 calories; 31 grams carbohydrate, 2 grams fiber; 15 grams fat; 34 grams protein, 412 mg sodium; 120 mg calcium.


Good news! I have a second MyPlate for Mom’s Book for you!  Leave a comment, and I’ll choose one comment by Thursday (THANKSGIVING DAY) to win my second copy!

Don’t forget to check out our printable meal plans.

Free Subscription to Healthy Shortcuts, our weekly ezine with quick, healthy ideas!


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