week three meal recipes drill sergeant weight loss

7-Day Meal Recipe Reportjarid johnston

Chicken Breast with Rice and Green Beans

Preparation Time: 20 MinutesIngredients:

(Sunday, 06:30 am)

2.00 cup green beans

0.50 cup rice, white cooked

2.00 whole chicken, breast

2.00 tbsp oil, canola

Directions:

Prepare rice in accordance with package directions. Cut green beans into equal sized pieces. Prepare marinade. Mix vinegar,lemon, sunflower seeds and herbal seasonings in blender. Reserve portion of dressing for green beans. Prepare chicken. Trimchicken of any visible fat. Score chicken diagonally approximately 1/4 inch in depth. Marinate chicken with dressing minimum 20minutes, preferably overnight. Preheat oven to 325 °. Bake chicken on an open oven rack for 25 - 30 minutes until browned.

Nutritional Information:

Calories: 561, Fat: 17gms., Carbs: 47gms., Protein: 59gms., Sodium: 163mgs., Potassium: 1,358mgs., Fiber: 6mgs

Chicken with Baked Potato and Dressing


(Sunday, 10:00 am)


2.50 tbsp oil, olive

3.50 tbsp salad dressing, non-fat

0.50 large potato, large baked

1.00 cup scallions

Directions:

Prepare Chicken. Trim chicken of any visible fat. Cut chicken into 1/4" strips. Preheat saute pan on high heat for 1 to 2 minutes.Add olive oil and swirl to coat. Add chicken to hot saute pan and sprinkle with salt and pepper. Saute for 2 minutes. Reduce heatto medium-high. Add garlic and seasoned salt to chicken; mix well. Cover and cook for 2 minutes, stirring occasionally. Washpotato. Pierce with a fork. Bake at 400° for 1 hour or until soft (or microwave about 12 minutes); cool. Cut potatoeslengthwise. Serve with salad dressing.



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Orange Protein Shake Flax Oil Yogurt


(Sunday, 01:00 pm)

1.00 med citrus, orange

6.00 oz yogurt, non-fat plain

1.00 tbsp oil, flax

2.00 serv. Pro Whey Protein (van/choc)

Directions:

Add amount of powdered drink mix in accordance with the manufacturers recommendations. Add orange, yogurt, flax oil, waterand ice to taste then mix all ingredients in blender; process until smooth. Pour into glass.


Calories: 483, Fat: 14gms., Carbs: 37gms., Protein: 58gms., Sodium: 267mgs., Potassium: 958mgs., Fiber: 4mgs

Cheesecake


(Sunday, 04:30 pm)

0.50 cup applesauce unsweetened

0.25 cup blueberries, fresh

5.00 lrg. egg, whole large

0.25 cup vanilla extract


0.13 cup cheese, cream

0.50 oz cracker, Graham

0.50 cup strawberries, fresh

Directions:

Preheat oven to 325°. Mix cream cheese, applesauce and vanilla with electric mixer on medium speed until well blended. Addeggs and blend well. Spray pie plate with noncaloric cooking spray. Crush graham crackers. Sprinkle bottom with grahamcracker crumbs. Pour cream cheese mixture into pie plate. Bake for 45 minutes or until middle is set. Refrigerate at least 3hours. Top with fruit.



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Rice Cakes with Sesame Butter and Protein Drink


(Sunday, 06:10 pm)

4.00 oz rice cake, puffed

1.50 tbsp butter, sesame

1.50 serv. Power Protein Plus (van/choc)

Directions:

Add amount of powdered drink mix in accordance with the manufacturers recommendations. Add water and ice to taste then mixall ingredients in blender; process until smooth. Pour into glass.



Chicken Sweet Potato Salad


(Monday, 06:30 am)

6.00 oz lettuce, romaine, bibb

1.00 whole citrus, lemon, fresh

1.00 med tomato

3.00 tbsp vinegar

0.50 whole sweet potato

1.00 tbsp seed, sesame



Directions:

Prepare marinade. Mix vinegar, lemon, sesame seeds and herbal seasonings in blender. Prepare sweet potato. Wash and peelsweet potato. Slice sweet potato in half in the lengthwise direction. Dip sweet potato halves in dressing. Lay face down on anon-stick cooking sheet. Roast 60 minutes. Prepare chicken. Trim chicken of any visible fat. Score chicken diagonallyapproximately 1/4 inch in depth. Marinate chicken with dressing minimum 20 minutes, preferably overnight. Preheat oven to 325°. Bake chicken on an open oven rack for 25 - 30 minutes until browned.



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Chicken Artichoke Green Pepper


(Monday, 10:30 am)

1.00 cup artichoke

0.50 cup bell pepper, green

2.00 whole garlic, fresh

1.00 cup carrot


0.50 tbsp butter


Directions:

Prepare Chicken. Trim chicken of any visible fat. Cut chicken into 1/4" strips. Preheat saute pan on high heat for 1 to 2 minutes.Add olive oil and swirl to coat. Add chicken to hot saute pan and sprinkle with salt and pepper. Saute for 2 minutes. Reduce heatto medium-high. Add garlic and seasoned salt to chicken; mix well. Cover and cook for 2 minutes, stirring occasionally. Preparevinaigrette dressing. Add oil, garlic, vinegar and herbal seasonings. Prepare artichoke. Cut artichoke into equal sized pieces.Marinate in vinaigrette dressing.



Cranberry Cooler


(Monday, 01:30 pm)


3.00 oz fruit juice

Directions:

Mix and freeze cranberry juice, lemonade and limeade. Using lemonade can, pour 2 cans water over frozen mixture. Pour quartof lemon-lime soda over mixture. Let set at room temperature for 15 minutes. Stir and serve. Makes 10 servings.



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Bagel with Almond Butter and Cottage Cheese


(Monday, 04:30 pm)

1.00 whole bagel, multi-grain

1.00 oz butter, almond

1.00 cup cheese, cottage

Directions:

Slice and Toast the bagel. Spread the almond butter on each half. Serve with cottage cheese.



Protein Meal Replacement Drink


(Monday, 07:00 pm)


Directions:




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Chicken Green Bean Basic Salad


(Tuesday, 06:30 am)

0.75 cup green beans


1.00 med tomato

3.00 tbsp vinegar



Directions:

Prepare Chicken. Trim chicken of any visible fat. Cut chicken into 1/4" strips. Preheat saute pan on high heat for 1 to 2 minutes.Add olive oil and swirl to coat. Add chicken to hot saute pan and sprinkle with salt and pepper. Saute for 2 minutes. Reduce heatto medium-high. Add garlic and seasoned salt to chicken; mix well. Cover and cook for 2 minutes, stirring occasionally. Preparegreen bean salad. Steam fresh or frozen green beans according to package directions until crisp tender. Prepare dressing. Mixoil, vinegar and herbal seasonings. Toss tomato pieces with ingredients.



Pineapple Flax Protein Shake


(Tuesday, 08:30 am)

1.00 cup pineapple, fresh

1.00 tbsp oil, flax


Directions:

Add amount of powdered drink mix in accordance with the manufacturers recommendations. Add pineapple, flax oil, water andice to taste then mix all ingredients in blender; process until smooth. Pour into glass.



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Turkey & Baked Potato


(Tuesday, 10:30 am)

2.00 med. potato, medium baked

4.00 oz turkey, breast


Directions:

Prepare turkey. Trim turkey of any visible fat. Cut chicken into 1/4" strips. Preheat saute pan on high heat for 1 to 2 minutes.Add olive oil and swirl to coat. Add turkey to hot saute pan and sprinkle with salt and pepper. Saute for 2 minutes. Reduce heatto medium-high. Add herbal seasoned salt to turkey; mix well. Cover and cook for 2 minutes, stirring occasionally. Prepare oiland vinegar dressing with your herb selection of choice. Wash potato. Pierce with a fork. Bake at 400° for 1 hour or until soft(or microwave about 12 minutes); cool. Cut potatoes lengthwise. Serve potato with salad dressing.



Strawberry Peach Smoothie


(Tuesday, 01:30 pm)

1.00 med peach

4.50 berry strawberry, frozen

1.00 tbsp oil, flax


Directions:

Add amount of powdered drink mix in accordance with the manufacturers recommendations. Add strawberries, peach, flax oil,water and ice to taste then mix all ingredients in blender; process until smooth. Pour into glass.



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Bagel with Almond Butter and Cottage Cheese


(Tuesday, 04:30 pm)

1.00 whole bagel, multi-grain

1.00 oz butter, almond

1.00 cup cheese, cottage

Directions:

Slice and Toast the bagel. Spread the almond butter on each half. Serve with cottage cheese.



Mango Protein Drink


(Tuesday, 07:00 pm)

0.75 med mango

1.00 tbsp oil, flax


Directions:

Wash slice and peel mango. Add mango, flax oil, protein powder, water and ice to taste then mix all ingredients in blender;process until smooth. Pour into glass.



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Turkey Lemon Onion Mushroom


(Wednesday, 06:30 am)

1.00 whole citrus, lemon, fresh

2.00 cup mushrooms, fresh

1.50 med tomato

0.50 cup onion, chopped



Directions:

Prepare turkey. Trim turkey of any visible fat. Cut turkey into 1/4" strips. Preheat saute pan on high heat for 1 to 2 minutes. Addolive oil and swirl to coat. Add turkey to hot saute pan and sprinkle with salt and pepper. Saute for 2 minutes. Reduce heat tomedium-high. Prepare dressing. Mix oil, lemon, vinegar and herbal seasonings. Chop onions and tomato to desired texture. Adddressing.



Protein Shake Snack with Watermelon



1.00 tbsp oil, flax


3.00 cup watermelon, fresh

Directions:




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Chicken Cauliflower



2.00 cup cauliflower

0.75 tbsp oil, flax

3.00 oz chicken - oz

0.50 cup peas, green

Directions:

Score chicken diagonally approximately 1/4 inch in depth. Marinate chicken with dressing minimum 20 minutes, preferablyovernight. Preheat oven to 325 °. Bake chicken on an open oven rack for 25 - 30 minutes until browned. Prepare cauliflower.Wash, chop and slice cauliflower. In a shallow pan add approximately 1/4 inch water with herbal seasonings, simmer. Addvegetables cover with lid for approximately 15 minutes. Serve chicken with steamed cauliflower.



Cherry Protein Drink


(Wednesday, 01:30 pm)

12.00 whole cherries, dark sweet

0.75 tbsp oil, flax


Directions:

Wash cherries. Add cherries, yogurt, protein powder, water and ice to taste then mix all ingredients in blender; process untilsmooth. Pour into glass.



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Egg White Vegetable Sausage Omelet



0.50 cup bell pepper, green

1.00 cup bell pepper, red

1.00 cup bell pepper, yellow

1.00 med tomato


11.00 lrg. egg, whites only

1.00 tbsp butter

Directions:

Coat skillet with nonstick cooking spray and preheat over medium heat. Place the egg whites (make sure they are well mixed) inthe skillet. Let the eggs cook without stirring for approximately 1½ -2 minutes. Lift the edges of the omelet with a spatula, andallow the uncooked egg to flow below the cooked portion. Cook for another 1-2 minutes. Add onion, tomato and bell pepper thathas been chopped or diced on one half of the omelet. Fold the other half over the filling, and cook for 1-3 minutes. Sprinkle withMrs. Dash Seasoning. Wash sausage. Open grill or boil sausage.



Rice Cakes with Sesame Butter and Protein Drink



4.00 oz rice cake, puffed

1.00 tbsp butter, sesame


Directions:






Chicken & Tomato Basil Rice


(Thursday, 06:30 am)

1.50 med tomato

0.50 cup tomato paste

3.00 tbsp vinegar

0.25 cup rice, white cooked

3.00 oz chicken - oz


Directions:

Prepare marinade. Mix vinegar, lemon, sunflower seeds and herbal seasonings in blender. Reserve portion of dressing for salad.Prepare chicken. Trim chicken of any visible fat. Score chicken diagonally approximately 1/4 inch in depth. Marinate chickenwith dressing minimum 20 minutes, preferably overnight. Preheat oven to 325°. Bake chicken on an open oven rack for 25 - 30minutes until browned. Chop basil and place in saucepan. Mix water, rice and tomato paste with basil in saucepan. Cover andbring to a boil on high heat. Stir and reduce heat to low. Simmer for 10 minutes. Remove from heat. Let stand for 5 minutes.Fluff with fork before serving.



Pineapple Protein Shake




1.00 tbsp oil, flax


Directions:

Add amount of powdered drink mix in accordance with the manufacturers recommendations. Add pineapple, water and ice totaste then mix all ingredients in blender; process until smooth. Pour into glass.





Eggs with Orange Yogurt Muffins



0.50 tbsp cinnamon, ground

0.50 cup applesauce unsweetened





0.13 cup sugar, brown

0.13 cup baking flour mix

Directions:

In a large bowl, mix sugar and margarine. In separate bowl, beat together yogurt, egg, orange juice and orange rind. Add tosugar mixture. Add dry ingredients. Mix only enough to moisten. Pour into muffin tin coated with cooking spray or lined withmuffin cups. Bake 375° for 25 min. Prepare eggs. Coat skillet with nonstick cooking spray and preheat over medium heat. Placethe egg whites and whole eggs (make sure they are well mixed) in the skillet. Let the eggs cook without stirring for approximately1½ -2 minutes. Lift the edges of the omelet with a spatula, and allow the uncooked egg to flow below the cooked portion. Cookfor another 1-2 minutes. Sprinkle with Mrs. Dash Seasoning.



Yogurt Light


(Thursday, 01:30 pm)


Directions:

Sorry no recipe is available for this meal at this time, you may add a recipe to this meal in the Maintain Meals screen under theAdmin menu.




Eggs and French Toast with Jelly





1.00 tbsp butter

0.50 oz french toast

1.00 tbsp jelly

Directions:

Prepare egg whites. Pour egg whites in a microwaveable container. Microwave approximately 2 ½ minutes until the edge of theegg whites begin to turn white and are cooked. Open microwave, scramble egg whites, place in microwave again forapproximately 1½ minutes or until egg whites are ¾ cooked. Remove and scramble remaining uncooked portion of the eggwhites outside of the microwave until all egg whites are cooked. Serve with french toast and syrup.



Blueberry Protein Shake



0.50 cup blueberries, fresh


1.00 tbsp oil, flax


Directions:

Wash Blueberries. Add blueberries, yogurt, protein powder, water and ice to taste then mix all ingredients in blender; processuntil smooth. Pour into glass.





Fresh Flounder with Salad and Broccoli


(Friday, 06:30 am)

2.00 cup broccoli


2.00 med tomato

1.00 tbsp oil, flax

10.00 oz fish, flounder, filet

Directions:

Preheat grill. Place filet on foil. Brush 1 side of each filet with ginger lemon juice. Sprinkle with herbal seasoning. Arrangefilet seasoned side down on grill. Wash hands. Grill filet for 3 to 5 minutes per side or until desired degree of doneness.Grilling time will vary depending on the thickness of the filet.



Orange Protein Shake


(Friday, 08:30 am)


1.00 tbsp oil, flax


Directions:

Add amount of powdered drink mix in accordance with the manufacturers recommendations. Add orange, water and ice to tastethen mix all ingredients in blender; process until smooth. Pour into glass.





Chicken with Steamed Red Cabbage and Mustard


(Friday, 10:30 am)

2.00 cup cabbage, red

1.00 tbsp mustard

1.50 cup carrot



Directions:

Prepare marinade. Mix vinegar, lemon, sunflower seeds and herbal seasonings in blender. Prepare chicken. Trim chicken of anyvisible fat. Score chicken diagonally approximately 1/4 inch in depth. Marinate chicken with dressing minimum 20 minutes,preferably overnight. Preheat oven to 325 °. Bake chicken on an open oven rack for 25 - 30 minutes until browned. Preparecabbage. Wash, chop cabbage and carrots. In a shallow pan add approximately 1/4 inch water with herbal seasonings, simmer.Add vegetables cover with lid for approximately 25 minutes until crisp tender. Serve chicken with vegetables topped withmustard.



Pineapple Yogurt Protein Shake


(Friday, 01:30 pm)



1.00 tbsp oil, flax


Directions:

Cut all fruit into approximately 1 inch cubes add pineapple, yogurt, flax oil, water and ice to taste then mix all ingredients inblender; process until smooth. Pour into glass.





Eggs with French Toast and Syrup


(Friday, 04:30 pm)



1.00 tbsp butter

0.50 oz french toast

3.00 Tbs Log Cabin Sugar Free Syrup

Directions:

Prepare egg whites. Pour egg whites in a microwaveable container. Microwave approximately 2 ½ minutes until the edge of theegg whites begin to turn white and are cooked. Open microwave, scramble egg whites, place in microwave again forapproximately 1½ minutes or until egg whites are ¾ cooked. Remove and scramble remaining uncooked portion of the eggwhites outside of the microwave until all egg whites are cooked. Serve with french toast and syrup.



Kiwi Protein Shake


(Friday, 07:00 pm)

0.75 whole kiwi

1.00 tbsp oil, flax


Directions:

Wash kiwi. Remove the stem similar to how you remove the core of a tomato. Add kiwi, protein powder, water and ice to tastethen mix all ingredients in blender; process until smooth. Pour into glass.





Turkey Salsa


(Saturday, 06:30 am)

2.00 tbsp salsa



Directions:

Prepare turkey. Trim turkey of any visible fat. Cut turkey into 1/4" strips. Preheat saute pan on high heat for 1 to 2 minutes. Addolive oil and swirl to coat. Add turkey to hot saute pan and sprinkle with salt and pepper. Saute for 2 minutes. Reduce heat tomedium-high. Serve with salsa.



Black Beans with Rice and Onions


(Saturday, 10:00 am)

3.00 tbsp vinegar

0.75 cup beans, cooked dry


0.25 cup rice, brown cooked


Directions:

Prepare rice in accordance with package directions. Prepare beans in accordance with package directions. Serve beans overrice. Top with fresh chopped onion.





Protein Meal Replacement with Fruit Juice


(Saturday, 01:00 pm)

1.00 tbsp oil, flax


3.00 oz fruit juice

Directions:

Add amount of powdered drink mix in accordance with the manufacturers recommendations. Add water, juice and ice to tastethen mix all ingredients in blender; process until smooth. Pour into glass.



Eggs Mozzarella



2.00 1/2 cup tomato sauce


0.75 cup cheese, mozzarella, skim milk

Directions:

Prepare egg whites. Pour egg whites in a microwaveable container. Microwave approximately 2 ½ minutes until the edge of theegg whites begin to turn white and are cooked. Open microwave, scramble egg whites, place in microwave again forapproximately 1½ minutes or until egg whites are ¾ cooked. Remove and scramble remaining uncooked portion of the eggwhites outside of the microwave until all egg whites are cooked. Serve eggs topped with mozzarella cheese and tomato sauce.


Calories: 468, Fat: 23gms., Carbs: 18gms., Protein: 47gms., Sodium: 1,505mgs., Potassium: 996mgs., Fiber: 4mgs



Protein Meal Replacement Drink




Directions:





week three meal recipes drill sergeant weight loss

Documents

equal sized pieces

nonstick cooking spray

hot saute pan

open oven rack

powdered drink mix

pro whey protein

preheat saute pan

scramble egg whites