Designer Whey | Lite & Healthy Meal Plan

Lite & Healthy Meal Plan

This menu is designed for a moderately active person (exercising approximately 3 to 5 times per week for 30 minutes) who is trying to lose weight. Men should consume slightly more protein (dairy, chicken, fish, protein powder). If you are more active, increase overall portions slightly. If you are less active, decrease overall portions slightly.

DAY 1		Calories	Fat	Sat. Fat	Carbs	Fiber	Sugar	Protein
Breakfast	Lite Yogurt Parfait: 6-8 oz. plain or vanilla non-fat Greek yogurt + ¼ cup Kashi Go Lean Crunch or ½ cup high fiber cereal (like Fiber One or All Bran) + ½ cup sliced strawberries + 1 tbsp. slivered almonds	275	4g	.5g	33g	4g	24g	25g
AM Snack	1 nectarine + 1 light string cheese	150	3g	1.5g	20g	3g	12g	8g
Lunch	Grilled Chicken TBLT Salad	310	12g	2.5g	17g	4g	4g	31g
Afternoon Snack	Lite Power smoothie – 1 cup unsweetened plain or vanilla almond milk + 1 scoop vanilla designer whey protein + ½ cup fruit (fresh or frozen) + 1 tbsp. ground flaxseed + ice (as needed to taste)	220	6.5g	1g	17.5g	4.5g	16g	22g
Dinner	Super Simple Lite Shrimp Stir Fry	350	12g	1.5g	25g	8g	8g	35g

Grilled Chicken TBLT Salad

Ingredients

1 4-6-ounce boneless, skinless chicken breast
Pinch salt
Pinch pepper
Pinch garlic powder
6 cups shredded romaine lettuce
1 cup grape tomatoes, halved
2-4 tablespoons Italian vinaigrette
1-2 slices cooked turkey bacon, crumbled

Preparation

Preheat grill or broiler.
Season chicken with salt, pepper and garlic powder.
Grill or broil chicken 8 to 10 minutes (or until chicken reaches an internal temperature of 165F), turning halfway. Remove from heat and slice.
In a large salad bowl toss lettuce, tomatoes and chicken with vinaigrette.
Top with crumbled turkey bacon.

Serves 1

Super Simple Lite Shrimp Stir Fry

Ingredients

½ pound fresh or frozen shrimp
2 cups broccoli
1 cup sliced red peppers (sweet)
¼ cup light sesame dressing
¼ cup peanuts

Preparation

Sauté vegetables in 2 tbsp. dressing for several minutes (add a little water if necessary).
add shrimp and continue to sauté until shrimp turn pink.
Add remaining dressing and peanuts, toss and serve over ½ cup brown rice.

Serves 2 – If you are cooking for 1 eat the leftovers for lunch the next day.

DAY 2		Calories	Fat	Sat. Fat	Carbs	Fiber	Sugar	Protein
Breakfast	Mango Madness Smoothie	247	4g	0g	29g	2g	24g	26g
AM Snack	Sliced apple or pear with 1 tbsp. almond or peanut butter	229	9g	0.7g	37g	7g	25g	4g
Lunch	Blackbean Guacamole Wrap	283	9g	1.5g	39g	9g	6g	13g
Afternoon Snack	Chopped Fresh Vegetables – 1 cup chopped fresh vegetables (like baby carrots, celery, broccoli florets) + 2 tbsp. hummus	103	3g	0.5g	16g	4g	7g	4g
Dinner	1 Chicken Kabob with steamed asparagus & baked potato	390	9g	3.5g	41g	9g	12g	37g

Mango Madness Smoothie

Ingredients

1 scoop Designer Whey French Vanilla
½ cup lowfat plain yogurt
1 cup frozen mango cubes
½ cup cold water
1 packet of Stevia

Preparation

Combine ingredients in blender.
Blend on high speed for 1 minute.

Serves 1

Blackbean Guacamole Wrap

Ingredients

1 six-inch whole wheat tortilla
2 tbsp. guacamole (or ¼ avocado, sliced)
½ cup mixed greens
4 tomato slices
4 cucumber slices
¼ cup low sodium canned black beans, rinsed and drained
2 tbsp. shredded cheese

Preparation

Spread guacamole on tortilla.
Add vegetables, beans and sprinkle with cheese.
Roll wrap and enjoy!

Serves 1

Chicken Kabobs

Ingredients

2 chicken breasts, cut into 1½ in. cubes
1 small to medium red onion, cut into large dice
1 bell pepper, cut into large dice
½ cup pineapple chunks
1 cup asparagus
¼ cup grated parmesan
1 tbsp. lemon juice
1 small sweet potato
1 tbsp. light sour cream
Salt and pepper
Olive oil (for coating pan or grill)
4 kabob skewers

Preparation

After cutting meat and vegetables, place on skewers, alternating chicken pieces with vegetables and pineapple. Sprinkle kabobs with salt and pepper.
Preheat grill or grill pan over medium heat. Brush lightly with olive oil.
Place prepared skewers on grill or in pan. Cook on one side until chicken cooked thoroughly, about 5 minutes. Turn skewers and cook on other side about 2-3 minutes.
Steam asparagus, lightly sprinkle with grated parmesan and lemon juice.
Bake small sweet potato and add light sour cream, salt and pepper to taste.

Serves 4

DAY 3		Calories	Fat	Sat. Fat	Carbs	Fiber	Sugar	Protein
Breakfast	Honey Fig Breakfast Sundae	292	5.6g	1.7g	29g	3.5g	16g	30g
AM Snack	1 cup fat free Greek yogurt + ¼ cup high fiber cereal	170	1g	<0.5g	18g	2g	12g	22g
Lunch	Pita Pocket Sandwich + fruit	369	7g	1.4g	61g	11g	8.5g	22g
Afternoon Snack	1 large nectarine + ¼ cup pistachios	243	14g	1.7g	25g	5.7g	15g	8g
Dinner	Upside Down Turkey Taco Salad	332	9g	2g	35g	10g	5g	37g

Honey Fig Breakfast Sundae

Ingredients

1 cup 1% cottage cheese
2 medium figs, quartered
1 tablespoon slivered almonds
1 teaspoon honey

Preparation

Scoop cottage cheese into small serving bowl.
Top with figs and almonds.
Drizzle with honey and serve.

Serves 1

Pita Pocket Sandwich

Ingredients

½ whole wheat pita
2-3oz turkey
2 leaves romaine lettuce
2 tbsp. hummus
14 baby carrots
1 serving whole grain pretzels (or other whole grain chip)

Preparation

Spread hummus on the inside of the pita bread.
Stuff turkey, romaine lettuce and a few baby carrots.
Serve with remaining baby carrots and pretzels!

Serves 1

Upside Down Turkey Taco Salad

Ingredients

1 lb. ground extra lean turkey
1 packet of store-bought taco mix (or add your own spices)
4 cups of chopped romaine lettuce
½ cup of cooked black beans
½ cup pico de gallo
2 tbsp. guacamole
crumbled tortilla chips or flaxseeds

Preparation

Brown ground turkey and add taco mix (or own spices).
Place 4 oz on top of 2-3 cups romaine lettuce, and black beans.
Top with pico de gallo, guacamole and sprinkle crumbled tortilla chips (or flaxseed)

Serves 2

DAY 4		Calories	Fat	Sat. Fat	Carbs	Fiber	Sugar	Protein
Breakfast	Summer Scramble	310	14g	2.6g	38g	11g	9g	17g
Lunch	Go Greek Wrapwich + large peach	426	11g	3.4g	58g	12g	29g	32g
Afternoon Snack	1/4 cup nuts + 1 cup of cherries	295	19g	1.3g	31g	7g	17g	9g
Dinner	Grilled salmon with summer squash + Swiss Chard	324	23g	4g	2g	1g	0g	26g

Summer Scramble

Ingredients

1 whole egg + 1 egg white
½ cup diced tomato
¼ cup chopped cilantro
¼ avocado
1 slice whole grain toast
1 tsp no-sugar-added jam

Preparation

Add eggs to pan with medium fire
Scramble eggs
Add the vegetables to scrambled egg mixture
Toast bread and spread jam on top.

Serves 1

Go Greek Wrapwich

Ingredients

2 oz chopped cooked chicken
½ diced cucumber.
2 tbsp. crumbled feta cheese
½ cup diced tomatoes
1 tbsp. reduced fat Greek dressing

Preparation

Combined 2oz grilled chicken with all the other ingredients in a bowl.
spread on 1 whole wheat flatbread

Serves 1

Grilled salmon with summer squash + Swiss Chard

Ingredients

4oz grilled chicken
1 cup baked summer squash
1 cup Swiss Chard
Olive oil for cooking

Preparation

Grill salmon over medium heat.
Grill or bake summer squash and Swiss Chard with olive oil.

Serves 2

DAY 5		Calories	Fat	Sat. Fat	Carbs	Fiber	Sugar	Protein
Breakfast	Breakfast Sandwich: 1 whole grain English muffin, 1 egg, 1 slice reduced fat cheese	288	11g	5g	29g	4.5g	7g	18g
AM Snack	2 tbsp. almonds + 1 small apple	180	9g	1g	24g	6g	16g	4g
Lunch	Grilled Chicken & Garbanzo Bean Spinach Salad	349	9g	2.5g	30g	7g	3.5g	36g
Afternoon Snack	1 cup plain non-fat Greek yogurt + 1 tsp. honey + 1 tbsp. ground flaxseed	171	2g	0g	17g	2g	14g	21g
Dinner	Grilled Flank Steak with Quinoa & Broccoli + dessert	458	17g	4.5g	38g	12g	8g	40g

Grilled Chicken & Garbanzo Bean Spinach Salad

Ingredients

3oz chopped grilled chicken
2-3 cups spinach
½ cup garbanzo beans
2 tbsp. light shredded mozzarella
2 tbsp. light vinaigrette dressing (or oil and vinegar)

Preparation

Spread spinach leaves at the bottom of a plate or bowl.
Add grilled chicken and garbanzo beans around the center.
Sprinkle the shredded cheese and drizzle light vinaigrette. Enjoy!

Serves 1

Grilled Flank Steak with Quinoa & Broccoli

Ingredients

4oz flank steak
½ cup quinoa (cooked in chicken broth or vegetable broth)
½ cup sautéed onion
½ cup sautéed mushrooms
1 cup steamed broccoli
½ cup blackberries for dessert

Preparation

Grill flank steak to desired doneness.
Cook quinoa with chicken broth or vegetable broth for flavor.
Serve on place with a side of steamed broccoli. Enjoy!

Serves 1

DAY 6		Calories	Fat	Sat. Fat	Carbs	Fiber	Sugar	Protein
Breakfast	Fall Yogurt Parfait: 1 cup plain Non-fat Greek yogurt mixed with 1 tsp. sugar/honey/agave nectar and ¼ tsp. cinnamon + ½ cup (1/2 large) sliced pear + 2 tbsp chopped walnuts	306	10g	1g	35g	5g	26g	23g
AM Snack	1 hard boiled egg + other half of breakfast pear	138	5g	2g	18g	4g	12g	7g
Lunch	1 cup of turkey chili + side salad with light dressing or 14 baby carrots	269	3g	1g	21g	2g	15g	17g
Afternoon Snack	Protein bar (less than 200 calories, 10 grams of protein or more)	200	6g	1g	21g	2g	12g	15g
Dinner	Balsamic Turkey Cutlets with Swiss Chard + ½ baked apple with ¼ cup frozen yogurt	475	13g	2g	49g	5g	34g	43g

Balsamic Turkey Cutlets with Swiss Chard

Ingredients

4 teaspoons canola oil, divided
8 cups Swiss Chard, stems removed and roughly chopped
3 tablespoons low-sodium chicken or vegetable broth
2 tablespoons balsamic vinegar, divided
2 tablespoons golden raisins
Dash nutmeg
2 pinches salt, divided
2 pinches pepper, divided
2 5-ounce turkey breast cutlets
1 clove garlic, thinly sliced

Preparation

Heat 2 teaspoons canola oil in a large sauté pan over medium heat. Add Swiss chard, broth, 1 tablespoon balsamic vinegar, raisins, nutmeg, 1 pinch salt and 1 pinch pepper. Sauté until wilted, about 5 minutes. Set aside.
Season turkey cutlets with remaining salt and pepper.
Heat remaining oil in a large sauté pan over medium heat. Add turkey and cook 6 minutes, turning halfway, until turkey is golden brown and cooked through.
Add garlic to pan and stir briefly for 30 seconds. Remove pan from heat and add remaining balsamic vinegar. Stir well until turkey cutlets are coated with vinegar.
Divide Swiss chard between 2 plates. Top each with 1 turkey cutlet and serve.

Serves 2

DAY 7		Calories	Fat	Sat. Fat	Carbs	Fiber	Sugar	Protein
Breakfast	Protein Peppermint Patty Smoothie	191	3g	1g	15g	3g	1.5g	27g
AM Snack	2 stalks of celery + 1 tbsp peanut butter	110	8g	2g	8g	3g	1.5g	4.5g
Lunch	½ Turkey sandwich on whole wheat (2oz turkey + 1 slice whole grain bread +mustard + lettuce + 1 slice jarlsberg light cheese) + 1 cup of minestrone soup	316	10g	4g	38g	9g	7g	23g
Afternoon Snack	½ cup lowfat cottage cheese + 1 mandarin orange	131	1.7g	1g	18g	3g	15g	15g
Dinner	Chicken Fajitas + 1 cup of sugar-free cocoa	592	20g	5g	55g	8.5g	14g	48g

Chicken Fajitas

Ingredients

4oz diced chicken breast
2 cups chopped vegetables (onions, peppers)
2 small corn tortillas
¼ cup reduced fat Mexican cheese
4 tbsp salsa

Preparation

Stir fry 4oz diced chicken breast and 2 cups diced vegetables.
Divide mixture and serve onto small corn tortillas.
Top tortillas with 2tbsp cheese and 2 tbsp salsa per tortilla.
Serve remainder of veggies and chicken on the side.

Serves 1

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