Stir 2 tsp all-natural peanut butter into 1/3 cup nonfat plain yogurt. Serve with half a pear, sliced.
Dinner: Apricot-Glazed Pork Tenderloin
Season 4 oz pork tenderloin with salt and pepper and sauté in 1 tsp olive oil over medium heat until browned, about 1 minute on each side. Heat oven to 425 degrees;. Top tenderloin with 1 tbsp apricot preserves and bake on a baking sheet until cooked through, about 20 minutes. Coat a second baking sheet with olive oil cooking spray. Toss 1 1/2 cups cauliflower and 1/3 cup apple slices with cooking spray; bake 20 minutes, stirring once. Serve pork over 1 1/2 cups cooked bulgur (or brown rice) with cauliflower and apples.
Treat: 2 sticks of a Kit Kat bar (half a regular-sized bar or one snack-size bar)
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Breakfast: Spinach and Smoked Gouda Egg Sandwich
Sauté 1 cup fresh spinach with olive oil cooking spray until wilted (add pepper and garlic powder if desired); set spinach aside. In same pan, fry 1 egg plus 1 egg white in cooking spray until no longer runny. Top eggs with 2 tbsp shredded smoked Gouda. Sandwich eggs, cheese and spinach between 2 sides of a toasted whole-wheat English muffin. Serve with 1 orange.
Lunch: Asian Pork Tenderloin Salad
Top 2 cups baby spinach with 4 oz cooked pork tenderloin, sliced. Mix in 1/2 cup chopped cucumber, 1/2 cup chopped raw asparagus, 1 tsp sesame seeds, 1/4 cup canned mandarin oranges and 1/2 cup cooked quinoa. Drizzle with a dressing made by whisking 1/2 tsp soy sauce, 1 tbsp rice vinegar or white wine vinegar, 1 tsp olive or sesame oil, 1/4 tsp dried ginger and 1 tbsp apricot preserves.
Snack: Crudités and Hummus
Dip 1/2 cup raw zucchini spears and 1/3 cup grape tomatoes in 1/4 cup plain hummus.
Dinner: Farfalle With Veggies in Creamy Marinara
Combine 1 1/2 cups cooked whole-wheat farfalle, 1/3 cup part-skim ricotta and 1/3 cup reduced-sodium marinara sauce in a saucepan over low heat. Warm mixture until steaming hot, stirring occasionally. Serve pasta with 8 asparagus spears sautéed in 1 tsp olive oil and sprinkled with 2 tsp grated Parmesan.
Treat: 2 small York Peppermint Patties
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Breakfast: Apricot, Almond and Ricotta Toast
Spread 2 slices whole-wheat toast each with 2 tbsp part-skim ricotta and 1 tsp apricot preserves; top each slice with 1 1/2 tsp sliced almonds.
Lunch: Quick Mediterranean Quinoa Salad With Roasted Chicken
Combine 1/2 cup cubed cooked chicken breast with 3/4 cup cooked quinoa, 1/4 cup reduced-fat feta crumbles, 1/4 cup chopped red pepper and 1 tbsp toasted sliced almonds. Toss with 1 tsp olive oil, 1 tsp chopped garlic, 1 tsp lemon juice and a dash of black pepper.
Snack: Banana Roll
Roll half a banana in 1 1/2 tbsp sliced almonds. Serve with 1 cup tea with 1 tsp honey and 1/4 cup warmed skim milk.
Dinner: Black Bean, Zucchini and Smoked Gouda Baked Burrito