Denise's Daily Dozen (31 page)

Week Two Tuesday Daily Dozen Meal Plan

I’m a huge fan of lentils, which is why I’ve included them for lunch today. They’re rich in protein so they give you energy, keep you satisfied, and repair muscles—all while being low in fat and calories. Tonight’s dinner—Fish Tacos—is one of my favorites and something I can whip up and know my family will be excited about. This recipe uses mahi mahi, but I also make them with other types of fish depending on what looks best that day. And today you’ve also got dessert—a yummy baked apple dish. Believe it or not, it’s true what they say about an apple a day keeping the doctor away. New research shows that regularly eating apples may reduce allergy symptoms, while other studies reveal that the pectin they contain can help keep you feeling full.

SIT DOWN FOR BREAKFAST

Some people think that skipping breakfast will help them lose weight, but the opposite is true! People who skip breakfast are more likely to gain weight, according to research. When you start the day with a solid breakfast, you’ll be less hungry when lunchtime rolls around, so you’ll eat fewer calories—which helps keep your weight under control. Breakfast is also an ideal time to get certain nutrients that may be harder to include later in the day, like all that calcium in your glass of milk. Plus, these days, kids are skipping breakfast more and more; if you eat breakfast regularly, you’ll set a great example for your children!

FIND A WAY TO UNWIND

What kinds of hobbies did you enjoy as a kid? Knitting? Ballet? Maybe horseback riding, collecting stickers, or building model trains? Hobbies are a great way to relax, be creative, and get back in touch with your inner you! As we get older, we sometimes spend less time doing the things we enjoy, simply because there’s so much else we need to do. We might even feel silly acting like a kid again or picking up an old hobby from a long time ago! Don’t worry about what people will say, just go for it! I encourage you to take on a new hobby, even if it just means putting aside an hour or two a week to spend on it. Get a friend, partner, or child involved—or simply enjoy your newfound “me” time. It doesn’t matter what you do; a hobby is anything enjoyable that allows you to chill out and embrace your creative side.

Egg Sandwich

2 egg whites

1 whole-grain English muffin

2 slices tomato

Scramble the eggs in a nonstick pan. Open the English muffin and toast it. Place one slice of tomato on each English muffin half and top with some of the scrambled eggs.

BREAKFAST

Egg Sandwich (1 protein + ½ veggie + 1 grain)

4 fluid ounces orange juice (1 fruit)

Men add:
4 fluid ounces orange juice (1 fruit)

MORNING SNACK

1 cup chopped melon (1 fruit)

Men add:
½ cup red grapes, ¼ cup blueberries, ¼ cup blackberries (1 fruit)

½ cup nonfat cottage cheese (1 protein)

LUNCH

1½ cups low-sodium lentil soup (1½ protein + 1½ veggie)

2 cups mixed greens (2 veggie)

2 tablespoons vinaigrette salad dressing (no more than 100 calories per 2-tablespoon serving) (1 healthy fat)

½ cup raspberries (½ fruit)

Men add:
1 slice sprouted grain bread, toasted (butter spray optional) (1 grain)

AFTERNOON SNACK

1 tablespoon natural peanut butter (1 healthy fat)

1 large stalk celery (½ veggie)

DINNER

Fish Tacos (2 protein + 1 veggie + 2 grains)

1 medium apple (1 fruit)

Fish Tacos

4 ounces mahi mahi

1 tablespoon olive oil, divided

Salt and pepper, to taste

1 clove garlic, minced

½ cup canned black beans, rinsed and drained

2 small corn tortillas (5–6 inches in diameter), warmed

1 cup shredded green cabbage

¼ cup salsa

Preheat a grill pan or the broiler. Brush the fish with half the olive oil and season with salt and pepper. Cook the fish for 3 to 4 minutes per side, until it’s cooked through; set aside. Heat the remaining oil in a small skillet; add the garlic and black beans and sauté until warmed. Add the cooked fish to the black beans and use a spoon to break up into bite-size pieces. Scoop the mahi mahi and black bean mixture into corn tortillas, topping with shredded cabbage and salsa.

Week Three Tuesday Daily Dozen Meal Plan

Commitment is the willingness to be uncomfortable.

It is the willingness to stay on track even if something is too hard or takes too long.

An easy time to get your Daily Dozen requirement of fruits and veggies is at breakfast—especially because you can toss veggies into scrambled eggs or omelets. Today I’ve included bell peppers, which add many nutrients like vitamins A and C as well as a nice satisfying crunch and come in so many different tasty hues. Red grapes, which you’ll also have this morning, are wonderful because they’re high in antioxidants, particularly resveratrol, which animal studies suggest is an anti-aging compound, and heart-healthy polyphenols. (These compounds are partly why red wine is touted for its health benefits.) And your morning snack—a fresh kiwi and mango combo—has a high concentration of vitamin C to bolster your immune system, as well as compounds called carotenoids that are thought to decrease disease—and possibly help keep diabetes at bay. If that weren’t enough, the salad for lunch is a powerhouse, too. It’s my sister Kristine’s recipe. Broccoli is part of the brassica family of vegetables, along with cabbage, kale, and brussels sprouts, all of which provide phytochemicals, vitamins, minerals, and fiber. Recent research suggests that eating more brassica vegetables may reduce your risk of several types of cancer. Lastly, tonight’s dinner is a simple meal that contains Swiss chard, which is high in vitamins K, A, and C; chicken, which is a great source of lean protein; and whole wheat pasta, which tastes great and gives you tummy-filling fiber.

REACH OUT AND TOUCH SOMEONE!

Have you been meaning to schedule a movie night with the girls, call up your college roommate, or take your favorite aunt out, but haven’t made the time? Well, consider this: Research has shown that women who maintain close ties with other women enjoy such health benefits as lower blood pressure, increased immunity, and even longer life expectancy. Get in the habit of catching up with the women in your life a couple times a week. Even a simple phone call will do the trick. After all, haven’t you ever had a blah day, only to get a call from a girlfriend or your sister that cheered you up? Be that person to at least one of your close girlfriends or someone in your family today—both of you will reap the benefits!

BREAKFAST

1 egg + 2 egg whites scrambled with ¼ cup chopped bell pepper (any color is great) (2 protein + ¼ veggie)

1 slice whole wheat bread, toasted (1 grain)

Men add:
1 slice whole wheat bread (1 grain)

½ cup red grapes (½ fruit)

MORNING SNACK

1 cup nonfat vanilla yogurt (1 protein)

½ cup chopped kiwi and mango (½ fruit)

Broccoli Slaw Salad

1 cup packaged broccoli slaw

2 tablespoons slivered almonds

½ cup orange segments (I like the Mandarin oranges in a jar)

2 tablespoons raisins

¼ cup crispy chow mein noodles or wonton strips

1 tablespoon light ranch salad dressing

Place all the ingredients in a bowl and toss until well mixed.

LUNCH

Broccoli Slaw Salad (1 veggie + 1 fruit + 1 healthy fat)

Men add:
1 whole wheat pita (1 grain)

AFTERNOON SNACK

1 medium pear (1 fruit)

1 part-skim mozzarella string cheese (1 protein)

DINNER

Grilled Chicken with Whole Wheat Pasta (2 veggie + 1 grain + 1 protein)

Grilled Chicken with Whole Wheat Pasta

1 cup frozen mixed vegetables

1 cup cooked whole wheat pasta

1 cup chopped Swiss chard

Salt and black pepper, to taste

Red pepper flakes, to taste

Dried oregano, to taste

Dried basil, to taste

3 ounces grilled chicken breast

Cook the frozen vegetables according to package instructions and set aside. Cook the pasta according to the directions on the box. Just before the pasta is done, add the Swiss chard and mixed vegetables to the water and cook for 20 seconds. When the pasta is done cooking, drain, reserving ¼ cup of the cooking liquid. Transfer the reserved liquid to a bowl and season with salt, pepper, red pepper flakes, oregano, and basil. Mix with the pasta-veggie blend, add the grilled chicken, and serve.