Denise's Daily Dozen (54 page)

Week Two Friday Daily Dozen Meal Plan

Today’s menu contains lots of great grains, which contribute to a slim waistline and healthier heart. Breakfast is a tasty oatmeal and fruit combination so you get your fill of fiber. And I just love this Mediterranean-inspired arugula salad for lunch. It’s topped with couscous and lentils—two of my favorites when it comes to protein and fiber—as well as feta. Plus, the simple vinaigrette dressing recipe proves that you can lose weight without eating naked lettuce leaves!

BREAKFAST

1 cup cooked oatmeal (prepared with skim milk) (1 grain + 1 protein)

2 tablespoons ground flaxseed, for topping (1 healthy fat)

cup raspberries,
cup blackberries, and
cup blueberries, for topping (1 fruit)

MORNING SNACK

1 pear (1 fruit)

1 cup nonfat yogurt (1 protein)

LUNCH

Couscous, Lentil, and Arugula Salad with Vinaigrette Dressing (3 healthy fat + 2 grain + 2½ veggie)

AFTERNOON SNACK

1 tangerine (1 fruit)

Men add:
2 ounces pretzels (1 grain)

READ LABELS CLOSELY

Look for foods that contain at least three grams of fiber per serving and no preservatives or artificial flavoring. For example, my favorite breakfast cereal, Kashi, is all-natural and made from fiber-rich whole grains. It even offers a touch of satisfying protein! Try it with fresh bananas, apples, or berries.

Couscous, Lentil, and Arugula Salad with Vinaigrette Dressing

cup whole wheat couscous, dry

½ cup green or brown dry lentils, rinsed

1 tablespoon olive oil

1 teaspoon lemon juice

1 teaspoon red wine vinegar

½ teaspoon mustard

½ teaspoon minced garlic

1 teaspoon minced shallots

2 cups arugula with stems pulled off (or mesclun mix)

¼ cup sliced English cucumber

¼ cup cherry tomatoes, halved

1 teaspoon crumbled feta cheese

In one pot, bring
cup of water to a boil. Add the couscous, turn off the heat, cover, and allow to sit for 10 minutes, until the liquid is absorbed. Let cool. In a separate pot, bring 1 cup of water to a boil. Add the rinsed lentils and cook for approximately 15 minutes, or until the lentils are tender. Drain and let cool. Combine the couscous and lentils.

For the Vinaigrette Dressing, blend the olive oil, lemon juice, vinegar, mustard, garlic, and shallots. Reserve about 1 tablespoon of Vinaigrette Dressing, and toss the rest with the greens. Toss the reserved dressing with the couscous and lentil mix, and serve over the greens. Layer on the cucumber, tomatoes, and feta.

CUT YOUR CANCER RISK!

With more than a hundred types of cancer out there, it makes sense to start thinking about what you can do to prevent this disease yourself. Besides making you feel fantastic and helping you maintain a healthy weight, regular exercise may also fight breast, colon, and other cancers and boost your quality of life!

DINNER

Pan-Seared Red Snapper (1 protein)

Aunt Mimi’s Corn & Bean Salad (1 veggie + 1 healthy fat)

1 cup cauliflower, steamed (1 veggie)

Pan-Seared Red Snapper

1 teaspoon olive oil (for skillet)

3 ounces red snapper

Salt and pepper, to taste

Heat an iron skillet or grill over medium heat. Add the oil if you’re using a skillet. Sprinkle each side of the red snapper with a pinch of salt and pepper, and cook until cooked all the way through (approximately 4 minutes on each side).

Aunt Mimi’s Corn & Bean Salad

¼ cup black beans

½ cup canned corn, drained

½ cup cherry tomatoes

2 teaspoons chopped red onion

2 tablespoons diced avocado

1 tablespoon chopped cilantro

Juice from ½ lime

Mix all the ingredients in a medium bowl, just enough to coat. Serve as a side dish to the red snapper.

DAMAGE CONTROL

If you do binge, use it as a valuable learning experience. Ask yourself why you overate. What triggered it? What can you do next time to avoid that situation? At the next meal, just go back to your healthy eating plan. The binge is not the end of the world—it’s what you do afterward that really counts!