Hi CoreCampers!

 

 

 

We can't stress enough how important it is to get out of a "disordered" eating pattern and really focus on FOOD as FUEL!  This week our theme is "Choices, Choices, Choices!"  You may be in a rut or may want to mix things up!  Check out all of your choices below, highlight what appeals to you and then head to your weekly grocery store trip.

 

 

Remember our CoreCamper Nutritional Gameplan Guidelines:

• Eat 5-6 mini meals/day or every 2-3 hours
• Eat about 10-11 cals. per lb. of body weight and 1/2 g protein per lb. of body weight each day
• Make breakfast your heartiest meal of the day, dinner the leanest
• It is OK to season, just search for lower sodium options
• Allow one cheat day per week
• Drink at least 64 oz. water per day

 

Here are 2 meal plan choices of the week.

 If you are looking for even more quick mini-meal ideas, check out the list I included below--

these all are amazing, tasty and SMART choices!

 

 

Breakfast: 3 egg whites scrambled, 1 piece of high fiber toast ( can spray with fat-free butter spray),1 cup of skim milk.

 

Mid-morning Snack: 1 apple sliced with 1 TBS of peanut butter spread on slices. 

 

Lunch: Tuna Salad sandwich ( made with fat-free mayo or miracle whip),made on whole grain bread + veggies & piece of fruit.

 

Mid-Day Snack:  Protein shake

 

Supper:1 Marinated broiled or grilled chicken breast, steamed veggies, side salad sprinkled with cheese and low-fat dressing. 

 

Evening Snack: 4-5 whole grain crackers with thin slices of swiss cheese + Protein shake

 

 

OR...

 

 

Breakfast: 3 egg white omelet with sautéed mushrooms and fat free mozzarella cheese. 

 

Mid-morning Snack: Protein bar, under 200 cals

 

Lunch: Diced chicken on a low carb tortilla with cheese and salsa.  Microwave or skillet

 

Mid-day Snack: Piece of fruit and string cheese

 

Supper: 1 chicken breast sliced open and stuffed with fat free Mozzerella cheese, dusted lightly with flour and fried in the skillet in fat free butter. After cooked drizzle low-calorie spaghetati sauce. 1 cup of whole wheat macaroni with fat-free cheddar cheese and a little skim milk and fat-free butter to make it creamy. Small fist portion side salad seasoned with salad spritz and a few optional raw veggies. 

 

Evening Snack:  Protein Shake

 

 

MORE  Sweet mini-meal options

• Top a whole-grain frozen waffle with 1 tablespoon natural peanut butter and 1 medium sliced banana.
• Mix 1/2 cup cottage cheese with 1/4 cup whole-grain cereal; top with 1/4 cup fresh berries.
• Stir 1 small handful sliced natural almonds into 1 cup low-fat fruit yogurt.
• Peel a medium banana, then split it lengthwise. Spread with 1 tablespoon natural peanut butter and drizzle with 1 tablespoon chocolate syrup.
• Spread 1 slice whole-grain bread with 1 tablespoon natural almond butter and 1 teaspoon honey or sugar-free jam.
• Spoon a dollop of low-fat fruit yogurt on 1/2 cup fruit salad; top with 1 tablespoon chopped walnuts.

 

MORE Savory mini-meal options

• Sauté 2 egg whites in a nonstick pan, top with 1/2 ounce reduced-fat cheese, and wrap in a small whole-wheat tortilla.
• Stuff half a whole-wheat pita with 3 ounces smoked turkey breast and a few leaves of lettuce or spinach. Drizzle with olive oil and vinegar.
• Top 1 cup mixed greens with 3 ounces grilled chicken; drizzle with 1 tablespoon nonfat dressing, and wrap in a whole-wheat tortilla.
• Top a whole-grain English muffin with 1/4 cup pasta sauce and 1 ounce part-skim shredded mozzarella. Pop it under the broiler until the cheese melts.
• Combine 2/3 cup cooked brown rice with 1/2 cup canned black beans and 1 tablespoon lime juice; top with 1/4 cup low-fat cheddar. Microwave for 1 minute on medium.
• Mix 2 ounces canned tuna (packed in water; drained) with 2 tablespoons fresh, mashed avocado. Scoop onto 10 bagel chips.
• Microwave a medium potato for 10 minutes on medium setting. Slice open lengthwise and top with 2 tablespoons salsa and 1/4 cup shredded reduced fat cheese.
• Spread 2 tablespoons fat-free black bean dip, 1/4 cup shredded reduced-fat cheese, and 2 tablespoons salsa on a whole-wheat tortilla. Bake for 10 minutes in a 400-degree oven. Add 1/4 cup shredded romaine. Roll up and enjoy with extra salsa on the side.
• Microwave a whole-wheat pita for 1 minute on medium. Cut into triangles and spread with 2 tablespoons store-bought hummus.
• Spread 1/2 small whole-wheat pita with mustard; top with 2 thin slices of deli-sliced turkey breast, cucumber, and sliced tomato.
• Top 1/2 whole-wheat English muffin with 1 ounce reduced-fat mozzarella, green bell pepper, and tomato slices.
• Top 1 slice whole-wheat toast with 1 scrambled egg and 1 slice turkey bacon.
• Layer 2 slices deli-sliced chicken breast or ham, tomato slices, and lettuce on a whole-wheat tortilla. Top with a thin slice of avocado and 1 tablespoon salsa.