Friday, March 5, 2021
Health & Fitness 411
No Result
View All Result
SHOP NOW
  • Home
  • Health
  • Diets & Weight Loss
  • Workout
  • Fitness
  • Food & Nutrition
  • Contact Us
  • Online StoreFITNESS EQUIPTMENT
  • Home
  • Health
  • Diets & Weight Loss
  • Workout
  • Fitness
  • Food & Nutrition
  • Contact Us
  • Online StoreFITNESS EQUIPTMENT
No Result
View All Result
Health & Fitness 411
No Result
View All Result
Home Food & Nutrition

7-day menu planner

July 29, 2020
in Food & Nutrition
7-day menu planner
305
SHARES
2.3k
VIEWS
Share on FacebookShare on Twitter

Related articles

COVID-19 Impacts on Sports Nutrition Market Growth Ratio Analysis with Top Players Glanbia Plc, Hormel Foods Corp., PepsiCo, Abbott Nutrition, General Nutrition Centers Inc, Iovate Health Sciences International Inc., Muscle Pharm – KSU

Baby Food and Infant Formula Market Research Report: Cagr Status, Industry Growth, Trends, Analysis And Forecasts To 2027|Abbott Nutrition, Cow and Gate, Heinz, Hipp, Danone, etc – KSU


A week’s worth of quick, healthful meals for budget-minded families

SUNDAY: What better way to enjoy family time than with Kona Pineapple Chicken Kebabs (see recipe) on the menu? Serve the summer combo with rice and a spinach salad. Add biscuits. For dessert, buy or make a carrot cake.

Plan ahead: Double the kebab recipe and save half for Monday; also save some rice for Monday.

MONDAY: Make a Chicken, Rice and Pineapple Salsa Wrap using Sunday’s leftovers. Chop and heat the chicken and add some rice. Spoon onto a whole-grain flour tortilla and top with the chopped pineapple mixed with red salsa; roll and eat. Serve with fresh corn-on-the-cob and deli coleslaw. A cantaloupe wedge makes a refreshing dessert.

TUESDAY: Make dinner easy tonight and enjoy Spaghetti With Creamy Tomato Sauce. Heat 2 cups tomato-basil pasta sauce with ¾ cup half-and-half. Toss with cooked and drained spaghetti. Garnish with freshly grated parmesan cheese. Serve with a packaged green salad and Italian bread. How about a brownie from the deli for dessert?

WEDNESDAY: Keep food costs down with grilled cheese and tomato sandwiches for dinner. Serve with lentil soup and a lettuce wedge. For dessert, peach ice cream is what summer is all about.

Plan ahead: Save enough ice cream for Friday.

THURSDAY: Serve the kids burritos for dinner, found in the frozen food case. Packaged Spanish rice goes well with the burritos. Increase the vitamin C and add some crunch with red bell pepper rings. For dessert, fresh pineapple with shredded coconut is good.

Plan ahead: Save enough coconut for Friday.

FRIDAY: Easy Crustless Spinach Quiche (see recipe) gives you a healthy dose of calcium along with great flavor. Serve with couscous, a mixed green salad and whole-grain rolls. Top leftover ice cream with leftover toasted coconut.

SATURDAY: The family will welcome Margarita Beef (see recipe). Serve it with this Orange Salsa: In a medium bowl, combine 2 peeled and diced oranges, 1 small chopped red onion, 1 seeded and minced jalapeno pepper, ¼ cup chopped fresh cilantro, 3 tablespoons fresh lime juice, 2 tablespoons olive oil, ½ teaspoon coarse salt and ½ teaspoon dried oregano; mix well. Cover and refrigerate 1 hour before serving. On the side, add brown rice, a baby romaine salad and sourdough bread. Buy a chocolate meringue pie for dessert.

THE RECIPES

Kona Pineapple Chicken Kebabs

1 ½ pounds boneless skinless chicken breasts

1 (6-ounce) can pineapple juice

2 tablespoons canola oil

Zest and juice of 1 lime

1 tablespoon sugar

1-inch piece fresh ginger, grated

½ teaspoon crushed red pepper

½ fresh pineapple, cut into 16 chunks

1 large red bell pepper, seeded and cut into 16 (1-inch) pieces

Cut chicken into 16 bite-size chunks.

In a medium bowl, whisk together the pineapple juice, oil, lime zest and juice, sugar, ginger and red pepper until sugar dissolves. Add chicken; cover and marinate in refrigerator 30 minutes.

Thread alternating pieces of chicken, pineapple and bell pepper onto 4 metal skewers. Discard marinade. (Remember: Chicken will cook faster on metal skewers because metal will conduct heat).

Heat your lightly greased grill or grill pan to medium-high. Grill kebabs 10 to 12 minutes, turning every 3 to 4 minutes. Chicken is done when it feels firm to touch and internal temperature reaches 170 degrees. Remove kebabs from grill; let stand 2 to 3 minutes before serving.

Makes 4 kebabs.

Nutrition information: Each kebab contains approximately 261 calories, 37 g protein, 5 g fat, 17 g carbohydrate, 109 mg cholesterol, 200 mg sodium and 1 g fiber.

Carbohydrate choices: 1.

Crustless Spinach Quiche

2 teaspoons canola oil

1 medium onion, chopped

1 (10-ounce) package frozen chopped spinach, thawed and well-drained

1 ½ cups shredded cheddar cheese

2 whole eggs PLUS 4 egg whites

5 tablespoons cottage cheese

¼ teaspoon ground red (cayenne) pepper

Coarse salt, to taste

Pinch nutmeg, or to taste

Heat oven to 375 degrees. Coat a 9-inch pie pan with cooking spray.

In a medium nonstick skillet, heat canola oil on medium-high. Add onion and cook 5 minutes or until softened. Add spinach and stir 3 more minutes or until spinach is fully cooked; set aside.

Sprinkle cheese in pie pie pan. Top with spinach mixture.

In a medium bowl, whisk eggs, egg whites, cottage cheese, cayenne pepper, salt and nutmeg. Pour mixture over spinach. Bake 30 to 35 minutes or until set. Let stand 5 minutes. Cut into wedges and serve.

Makes 4 servings.

Nutrition information: Each serving (prepared with reduced-fat cheeses) contains approximately 225 calories, 24 g protein, 12 g fat, 9 g carbohydrate, 116 mg cholesterol, 537 mg sodium and 3 g fiber.

Carbohydrate choices: 0.5.

Margarita Beef

2/3 cup frozen orange juice concentrate, thawed

½ cup tequila or water

5 tablespoons fresh lime juice

2 tablespoons chopped fresh ginger

2 tablespoons olive oil

2 cloves garlic, minced

1 teaspoon coarse salt

1 teaspoon dried oregano

¼ teaspoon ground red (cayenne) pepper

1 (1 ½- to 1 ¾-pound) beef top-round steak, cut 1 inch thick

In a small bowl, combine the orange juice concentrate, tequila or water, lime juice, ginger, oil, garlic, salt, oregano and cayenne pepper; mix well.

Place beef in a resealable plastic bag; add marinade and turn to coat. Marinate in refrigerator 6 hours to overnight; turn occasionally. Remove steak; discard marinade.

Grill steak, uncovered, 16 to 18 minutes for medium-rare doneness (145 degrees), turning occasionally. Carve into thin slices and serve.

Makes 6 servings.

Nutrition information: Each serving contains approximately 185 calories, 25 g protein, 8 g fat, 1 g carbohydrate, 71 mg cholesterol, 370 mg sodium and no fiber.

Carbohydrate choices: 0.

Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email:

susan@7daymenu.com



Source link

Download Nulled WordPress Themes
Premium WordPress Themes Download
Free Download WordPress Themes
Free Download WordPress Themes
udemy course download free
download mobile firmware
Free Download WordPress Themes
Previous Post

New Digital Health Project Will Include Traditionally Underrepresented Americans – USC Schaeffer

Next Post

Meet the Nurse Dedicated to Securing Affordable Fitness for Recovering Addicts

Related Posts

COVID-19 Impacts on Sports Nutrition Market Growth Ratio Analysis with Top Players Glanbia Plc, Hormel Foods Corp., PepsiCo, Abbott Nutrition, General Nutrition Centers Inc, Iovate Health Sciences International Inc., Muscle Pharm – KSU
Food & Nutrition

COVID-19 Impacts on Sports Nutrition Market Growth Ratio Analysis with Top Players Glanbia Plc, Hormel Foods Corp., PepsiCo, Abbott Nutrition, General Nutrition Centers Inc, Iovate Health Sciences International Inc., Muscle Pharm – KSU

March 4, 2021
Baby Food and Infant Formula Market Research Report: Cagr Status, Industry Growth, Trends, Analysis And Forecasts To 2027|Abbott Nutrition, Cow and Gate, Heinz, Hipp, Danone, etc – KSU
Food & Nutrition

Baby Food and Infant Formula Market Research Report: Cagr Status, Industry Growth, Trends, Analysis And Forecasts To 2027|Abbott Nutrition, Cow and Gate, Heinz, Hipp, Danone, etc – KSU

March 3, 2021
Love pasta but want alternatives? Plenty exist
Food & Nutrition

Love pasta but want alternatives? Plenty exist

March 2, 2021
Tate & Lyle introduces new online nutrition tool
Food & Nutrition

Tate & Lyle introduces new online nutrition tool

March 1, 2021
2 simples changes to your diet that can maximize the Covid-19 vaccine
Food & Nutrition

2 simples changes to your diet that can maximize the Covid-19 vaccine

February 28, 2021
Food and Nutrition Services Master’s Student Brings Home 3MT Win
Food & Nutrition

Food and Nutrition Services Master’s Student Brings Home 3MT Win

February 27, 2021
Next Post
Meet the Nurse Dedicated to Securing Affordable Fitness for Recovering Addicts

Meet the Nurse Dedicated to Securing Affordable Fitness for Recovering Addicts

Copyright © 2019 Health & Fitness 411. All Rights Reserved.
Powered By: Apexx Advertising

  • Home
  • Health
  • Diets & Weight Loss
  • Workout
  • Fitness
  • Food & Nutrition
  • Contact Us
  • Online Store

No Result
View All Result
  • Home
  • Health
  • Diets & Weight Loss
  • Workout
  • Fitness
  • Food & Nutrition
  • Contact Us
  • Online Store

Copyright © 2019 Health & Fitness 411. All Rights Reserved.
Powered By: Apexx Advertising

Blogarama - Blog Directory