Weight Loss Meal Plan for Small Women

Ingredients

• Skim Milk (187.5 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Orange (1 fruit (2-5/8" dia))

Instructions

1. Peel or slice to enjoy.

Ingredients

• Strawberries (93.75 g)

Instructions

1. Wash and enjoy.

Ingredients

• Chicken Breast (90 g)
• Canola Oil (0.75 tsp)

Instructions

1. Preheat oven to 400°F.
2. Toss chicken breasts with oil and seasonings of choice.
3. Place on a lightly greased pan and bake 22-26 minutes

Ingredients

• Corn (93.75 g)

Instructions

1. Wet a paper towel, and wring it out. Then wrap the ear of corn in the moist towel, and place on a dinner plate.
2. Cook in the microwave for 5 minutes.
3. Carefully remove paper towel, and enjoy!

Ingredients

• Tomatoes (100 g)

Instructions

1. Wash before eating.

Ingredients

• Olive Oil (0.5 tsp)
• Sour cream (2 tbsp)
• Red Wine Vinegar (1 tsp)
• Romaine Lettuce (1 cup shredded)
• Corn (50 g)
• Tomatoes (5 cherry)
• Chicken Thigh (100 g)
• Avocados (0.5 cup, cubes)
• Corn Taco Shell (1 shell)

Instructions

1. Make the dressing by combining the oil, sour cream and vinegar. Keep in the fridge.
2. Put the lettuce, corn, tomatoes and chicken in a bowl. Stir the lime juice into the avocado and put on top. Add dressing and scatter the taco shell over salad to serve.

Ingredients

• Pita Bread (0 pita, large (6-1/2" dia))
• Hummus (0 tablespoon)
• Watercress (0 cup, chopped)
• Spinach (0 cup)
• Cucumber (0 cup slices)
• Olive oil (0 tsp)

Instructions

1. Halve the pitta bread into 2 pockets and toast until opened. Coat the inside of each with hummus. Stuff with salad, drizzle with olive oil and tuck in.

Ingredients

• Green Peas (125 g)

Instructions

1. Add peas and a small amount of water into a medium saucepan.
2. Simmer until most of the water has evaporated.
3. Strain and serve!

Ingredients

• Carrots (85 g)

Instructions

Ingredients

• Mixed Nuts (30 g)

Instructions

Ingredients

• Honeydew Melon (175 g)

Instructions

1. Wash and dry whole melon
2. Cut both ends off, stand melon on one of cut ends, and cut in half.
3. Cut both halves in half again, so there are four pieces.
4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Ingredients

• Dried Cranberries (40 g)

Instructions

1. Eat out of package as a snack or add as a topping to any salad.

Ingredients

• Cottage Cheese (1 cup (not packed))

Instructions

Ingredients

• Pear (180 g)

Instructions

1. Remove stem and wash before eating

Ingredients

• Skim Milk (187.5 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Dried Cranberries (30 g)

Instructions

1. Eat out of package as a snack or add as a topping to any salad.

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Pork Chop (93.75 g)

Instructions

1. Preheat oven to 400 degrees fahrenheit
2. Season porkchop to personal preference
3. Place in dish and cook for twenty minutes

Ingredients

• Margarine (0.94 tsp)
• Russet Potatoes (93.75 g)

Instructions

1. Heat oven to 450°F. Line a large baking sheet with foil.
2. Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
3. Bake for 25 minutes.
4. Remove from oven, and brush with butter.
5. Bake for an additional 20 minutes. Or until the potato is soft.

Ingredients

• Edamame (85 g)

Instructions

1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
2. Place beans in a bowl of cold water, rinse and enjoy.

Ingredients

• Snow Pea (Peas in Pod) (100 g)

Instructions

1. Wash and enjoy.

Ingredients

• Deli Turkey Breast (3 slice)
• Whole Wheat Bread (2 slice)
• Light Mayonnaise (1 tablespoon)

Instructions

1. Lay two slices of bread on tabletop, spread approximately 1/2 tbsp on each slize.
2. Lay four slices of turkey breast on one slice of bread. Place the other slice of bread on top, cut in half, and enjoy.

Ingredients

• Celery (85 g)

Instructions

1. Wash before eating.

Ingredients

• Mixed Nuts (30 g)

Instructions

Ingredients

• Whole Wheat Bread (1 slice)
• Avocados (70 g)

Instructions

1. Mash the avocado in a bowl.
2. Top toast with avocado. Add salt to taste.
3. Optional: top with chilli flakes

Ingredients

• Banana (1 medium (7" to 7-7/8" long))

Instructions

Ingredients

• Cottage Cheese (1 cup (not packed))

Instructions

Ingredients

• Pear (180 g)

Instructions

1. Remove stem and wash before eating

Ingredients

• Low Fat Vanilla Greek Yogurt (112.5 g)

Instructions

1. Enjoy

Ingredients

• Strawberries (125 g)

Instructions

1. Wash and enjoy.

Ingredients

• Honeydew Melon (175 g)

Instructions

1. Wash and dry whole melon
2. Cut both ends off, stand melon on one of cut ends, and cut in half.
3. Cut both halves in half again, so there are four pieces.
4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Ingredients

• Chicken Breast (90 g)
• Canola Oil (0.75 tsp)

Instructions

1. Preheat oven to 400°F.
2. Toss chicken breasts with oil and seasonings of choice.
3. Place on a lightly greased pan and bake 22-26 minutes

Ingredients

• Rice (1 cup, cooked)

Instructions

1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
3. Let sit for 5 minutes before serving.

Ingredients

• Cauliflower (75 g)
• Canola Oil (0.75 tsp)

Instructions

1. Preheat oven to 375 degrees.
2. Place cauliflower in a large mixing bowl, and pour on enough olive oil to coat. Use 1 tsp for best nutrient accuracy.
3. Shake salt and pepper into the bowl and toss gently until evenly coated.
4. Lay cauliflower pieces out on a baking sheet, and drizzle any remaining oil from the bowl on top.
5. Bake, turning once, until caramelized on edges and tender, 20 to 30 minutes.
6. Serve warm or at room temperature, as a side dish.

Ingredients

• Snow Pea (Peas in Pod) (100 g)

Instructions

1. Wash and enjoy.

Ingredients

• Ham (3 slice)
• Whole Wheat Bread (2 slice)
• Light Mayonnaise (1 tablespoon)

Instructions

1. Lay two slices of bread on tabletop, spread approximately 1/2 tbsp on each slice. Place three slices of ham on one slice of bread, add other slice, cut in half, and enjoy.

Ingredients

• Spinach (45 g)
• Strawberries (15 g)
• Onions (7.5 g)
• Walnuts (11.25 g)
• Vinaigrette (0.75 tablespoon)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Celery (85 g)

Instructions

1. Wash before eating.

Ingredients

• Tomatoes (100 g)

Instructions

1. Wash before eating.

Ingredients

• Whole Wheat Bread (1 slice)
• Avocados (70 g)

Instructions

1. Mash the avocado in a bowl.
2. Top toast with avocado. Add salt to taste.
3. Optional: top with chilli flakes

Ingredients

• Banana (1 medium (7" to 7-7/8" long))

Instructions

Ingredients

• Cottage Cheese (1 cup (not packed))

Instructions

Ingredients

• Pear (180 g)

Instructions

1. Remove stem and wash before eating

Ingredients

• Hard-Boiled Egg (1 large)
• Asparagus (7 spear, medium (5-1/4" to 7" long))

Instructions

1. Bring a saucepan of water to a boil over medium-high heat. Using a spoon, gently lower the egg into the water. Cook for exactly 6½ minutes, adjusting the heat as necessary to maintain a gentle boil.
2. Add two inches of water to a steamer and boil. Add asparagus to the basket and lower into boiling water. Remove asparagus when tips are just tender.
3. Cut the soft-boiled egg in half and serve with the steamed asparagus for dipping.

Ingredients

• Low Fat Vanilla Greek Yogurt (187.5 g)

Instructions

1. Enjoy

Ingredients

• Plum (60 g)

Instructions

1. Wash before eating.

Ingredients

• Ham (3 slice)
• Whole Wheat Bread (2 slice)
• Light Mayonnaise (1 tablespoon)

Instructions

1. Lay two slices of bread on tabletop, spread approximately 1/2 tbsp on each slice. Place three slices of ham on one slice of bread, add other slice, cut in half, and enjoy.

Ingredients

• Spinach (45 g)
• Strawberries (15 g)
• Onions (7.5 g)
• Walnuts (11.25 g)
• Vinaigrette (0.75 tablespoon)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Celery (106.25 g)

Instructions

1. Wash before eating.

Ingredients

• Tomatoes (75 g)

Instructions

1. Wash before eating.

Ingredients

• Rice (118.5 g)
• Frozen Mixed Vegetables (90 g)
• Chicken Breast (63.75 g)
• Teriyaki sauce (2.25 tbsp)
• Canola Oil (0.75 tsp)

Instructions

1. Cook rice and chicken breast. Slice cooked chicken breast into strips.
2. Heat oil in frying pan, and add frozen vegetables.
3. Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.

Ingredients

• Corn (93.75 g)

Instructions

1. Wet a paper towel, and wring it out. Then wrap the ear of corn in the moist towel, and place on a dinner plate.
2. Cook in the microwave for 5 minutes.
3. Carefully remove paper towel, and enjoy!

Ingredients

• String Beans (63.75 g)

Instructions

1. Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
2. Add one tsp of butter and let cook for one minute or until beans are cripsy.
3. Add salt and pepper for taste.

Ingredients

• Snow Pea (Peas in Pod) (75 g)

Instructions

1. Wash and enjoy.

Ingredients

• Cantaloupe (131.25 g)

Instructions

1. Slice cantaloupe according to preference and enjoy.

Ingredients

• Whole Wheat Crackers (6 cracker)
• Hummus (3 tbsp)

Instructions

1. Dip crackers into hummus and enjoy.

Ingredients

• Strawberries (93.75 g)

Instructions

1. Wash and enjoy.

Ingredients

• Pineapple (112.5 g)

Instructions

1. Slice and serve!

Ingredients

• Low Fat Vanilla Greek Yogurt (112.5 g)

Instructions

1. Enjoy

Ingredients

• Blackberries (125 g)

Instructions

1. Wash berries with warm water before eating

Ingredients

• Kiwi (1 fruit (2" dia))

Instructions

1. Slice kiwi in half, and scoop out the inside of the kiwi.
2. Alternatively, peel skin of the kiwi off and enjoy.

Ingredients

• Pork Chop (156.25 g)

Instructions

1. Preheat oven to 400 degrees fahrenheit
2. Season porkchop to personal preference
3. Place in dish and cook for twenty minutes

Ingredients

• Margarine (1.56 tsp)
• Russet Potatoes (156.25 g)

Instructions

1. Heat oven to 450°F. Line a large baking sheet with foil.
2. Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
3. Bake for 25 minutes.
4. Remove from oven, and brush with butter.
5. Bake for an additional 20 minutes. Or until the potato is soft.

Ingredients

• Edamame (85 g)

Instructions

1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
2. Place beans in a bowl of cold water, rinse and enjoy.

Ingredients

• Snow Pea (Peas in Pod) (100 g)

Instructions

1. Wash and enjoy.

Ingredients

• Pita Bread (0 pita, large (6-1/2" dia))
• Hummus (0 tablespoon)
• Watercress (0 cup, chopped)
• Spinach (0 cup)
• Cucumber (0 cup slices)
• Olive oil (0 tsp)

Instructions

1. Halve the pitta bread into 2 pockets and toast until opened. Coat the inside of each with hummus. Stuff with salad, drizzle with olive oil and tuck in.

Ingredients

• Almonds (30 g)

Instructions

Ingredients

• Tomatoes (100 g)

Instructions

1. Wash before eating.

Ingredients

• Red Peppers (85 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Cottage Cheese (1 cup (not packed))

Instructions

Ingredients

• Pear (180 g)

Instructions

1. Remove stem and wash before eating

Ingredients

• Mixed Nuts (30 g)

Instructions

Ingredients

• Honeydew Melon (175 g)

Instructions

1. Wash and dry whole melon
2. Cut both ends off, stand melon on one of cut ends, and cut in half.
3. Cut both halves in half again, so there are four pieces.
4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Ingredients

• Dried Cranberries (40 g)

Instructions

1. Eat out of package as a snack or add as a topping to any salad.

Ingredients

• Low Fat Vanilla Greek Yogurt (112.5 g)

Instructions

1. Enjoy

Ingredients

• Strawberries (93.75 g)

Instructions

1. Wash and enjoy.

Ingredients

• Honeydew Melon (131.25 g)

Instructions

1. Wash and dry whole melon
2. Cut both ends off, stand melon on one of cut ends, and cut in half.
3. Cut both halves in half again, so there are four pieces.
4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Ingredients

• Ham (3 slice)
• Whole Wheat Bread (2 slice)
• Light Mayonnaise (1 tablespoon)

Instructions

1. Lay two slices of bread on tabletop, spread approximately 1/2 tbsp on each slice. Place three slices of ham on one slice of bread, add other slice, cut in half, and enjoy.

Ingredients

• Spinach (45 g)
• Strawberries (15 g)
• Onions (7.5 g)
• Walnuts (11.25 g)
• Vinaigrette (0.75 tablespoon)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Celery (85 g)

Instructions

1. Wash before eating.

Ingredients

• Carrots (85 g)

Instructions

Ingredients

• Pork Chop (125 g)

Instructions

1. Preheat oven to 400 degrees fahrenheit
2. Season porkchop to personal preference
3. Place in dish and cook for twenty minutes

Ingredients

• Margarine (1.25 tsp)
• Russet Potatoes (125 g)

Instructions

1. Heat oven to 450°F. Line a large baking sheet with foil.
2. Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
3. Bake for 25 minutes.
4. Remove from oven, and brush with butter.
5. Bake for an additional 20 minutes. Or until the potato is soft.

Ingredients

• Edamame (85 g)

Instructions

1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
2. Place beans in a bowl of cold water, rinse and enjoy.

Ingredients

• Snow Pea (Peas in Pod) (100 g)

Instructions

1. Wash and enjoy.

Ingredients

• Cottage Cheese (1 cup (not packed))

Instructions

Ingredients

• Pear (180 g)

Instructions

1. Remove stem and wash before eating

Ingredients

• Whole Wheat Bread (1 slice)
• Avocados (70 g)

Instructions

1. Mash the avocado in a bowl.
2. Top toast with avocado. Add salt to taste.
3. Optional: top with chilli flakes

Ingredients

• Banana (1 medium (7" to 7-7/8" long))

Instructions

Ingredients

• Low Fat Vanilla Greek Yogurt (150 g)

Instructions

1. Enjoy

Ingredients

• Strawberries (125 g)

Instructions

1. Wash and enjoy.

Ingredients

• Honeydew Melon (175 g)

Instructions

1. Wash and dry whole melon
2. Cut both ends off, stand melon on one of cut ends, and cut in half.
3. Cut both halves in half again, so there are four pieces.
4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Ingredients

• Salmon (125 g)
• Salt (1 dash)
• Black Pepper (1 dash)
• Canola Oil (1 tsp)

Instructions

1. Let salmon rest on the counter until they reach room temperature.
2. Heat oven to 450°F. Line a baking sheet with aluminum foil.
3. Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
4. Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
5. Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
6. Add an optional squeeze of lemon and enjoy.

Ingredients

• Cauliflower (100 g)
• Canola Oil (1 tsp)

Instructions

1. Preheat oven to 375 degrees.
2. Place cauliflower in a large mixing bowl, and pour on enough olive oil to coat. Use 1 tsp for best nutrient accuracy.
3. Shake salt and pepper into the bowl and toss gently until evenly coated.
4. Lay cauliflower pieces out on a baking sheet, and drizzle any remaining oil from the bowl on top.
5. Bake, turning once, until caramelized on edges and tender, 20 to 30 minutes.
6. Serve warm or at room temperature, as a side dish.

Ingredients

• Snow Pea (Peas in Pod) (100 g)

Instructions

1. Wash and enjoy.

Ingredients

• Vegetable Broth (450 g)
• Boneless Chicken Breast (87 g)
• Ginger (0.5 tsp)
• Garlic (0.5 clove)
• Rice Noodles (25 g)
• Low-Sodium Canned Yellow Corn (14 g)
• White Mushrooms (6 g)
• Young Green Onions (2 small (3" long))
• Soy sauce (1 tsp)

Instructions

1. Pour the broth into a pan and add the chicken breast, garlic and ginger. Bring to the boil, then reduce the heat, partly cover and letnsimmer for 20 mins or until the chicken is tender.
2. Remove the chicken and place on a board to shred into bite-size pieces using a couple of forks. Return the chicken to the stock with the noodles, sweetcorn, mushrooms, onions and soy sauce. Simmer for 3-4 minutes until the noodles are tender.
3. Serve into bowls and scatter over the remaining spring onion, mint or bail leaves and chilli. Serve with soy sauce and enjoy!

Ingredients

• Sweet Potato (125 g)

Instructions

1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
2. Optional: add garlic and olive oil for taste.

Ingredients

• Broccoli (175 g)

Instructions

1. Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
2. Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.

Ingredients

• Tomatoes (100 g)

Instructions

1. Wash before eating.

Ingredients

• Almonds (30 g)

Instructions

Ingredients

• Kiwi (1 fruit (2" dia))

Instructions

1. Slice kiwi in half, and scoop out the inside of the kiwi.
2. Alternatively, peel skin of the kiwi off and enjoy.

Ingredients

• Skim Milk (250 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Whole Wheat Bread (1 slice)
• Avocados (70 g)

Instructions

1. Mash the avocado in a bowl.
2. Top toast with avocado. Add salt to taste.
3. Optional: top with chilli flakes

Ingredients

• Banana (1 medium (7" to 7-7/8" long))

Instructions