Three Week Plan For Better Meals

cookingmenu planning
Written By Judy Doherty, MPS, PCII

Week 1: Better BreakfastDay 1: Choose a high-fiber cereal for breakfast. Look for one with at least 5 grams of fiber per serving (like bran flakes, shredded wheat, raisin bran, Grape Nuts, All Bran, oatmeal).Day 2: Enjoy light yogurt and fruit to start your day.Day 3: Try whole wheat toast with a little jam and a sliced apple.Day 4: Make a bowl of oatmeal with raisins and top with skim milk.Day 5: Add a sliced medium banana to your high fiber cereal.Day 6: Mix 1/4 cup dry oatmeal with 1/2 cup nonfat plain yogurt and some fruit, such as berries. Stir and enjoy.Day 7: Enjoy cereal and then grab an orange to go as a mid-morning pick-me-up.Week 2: Lighter LunchDay 1: Have a cup of black bean soup for lunch.Day 2: Choose a baked potato. Top with nonfat sour cream and salsa.Day 3: Enjoy a large green salad with vegetables and chick peas and whole wheat bread.Day 4: Bake a sweet potato and enjoy with a large, lowfat salad.Day 5: Bring in a leftover pasta dish from the night before.Day 6: Try a lowfat tuna salad on one slice of whole grain bread with a side of carrots.Day 7: Eat a leftover rice dish such as lentils and rice, broccoli stir fry or chicken with rice.Week 3: Super SupperDay 1: BBQ chicken tenders with peas and low-fat mashed potatoes.Day 2: Warm up a cup of turkey chili with beans. Add a side salad to complete the meal.Day 3: Wrap 1/2 cup fat-free refried beans, chopped tomatoes, shredded romaine and nonfat sour cream in a tortilla.Day 4: Serve stir-fried veggies and chicken over brown rice.Day 5: Make a delicious pasta dish with fresh vegetables.Day 6: Grill fish and serve with brown rice and fresh veggies.Day 7: Bake a delicious low-fat lasagna and serve a few times this week for lunch and dinner.

Shop Well• Buy fresh fruits for snacks and to eat in place of drinking juice or soda.• Chop and store raw veggies such as broccoli, carrots, cauliflower and celery for snacking.• Keep high-fiber cereal, oatmeal, brown rice and whole grain pasta on hand.• Stock canned beans and dry lentils to add to soups, rice and pasta.• Make sure you have lettuce and veggies on hand so you can eat a large tossed salad every day.• Potatoes are great for baking for meals and snacks!

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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