Mini Cut Meal Plan

Ingredients

• Skim Milk (187.5 g)

Instructions

1. Pour milk into glass and enjoy.

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

• Blackberries (75 g)

Instructions

1. Wash berries with warm water before eating

Ingredients

• Vegetable Broth (337.5 g)
• Boneless Chicken Breast (65.25 g)
• Ginger (0.38 tsp)
• Garlic (0.38 clove)
• Rice Noodles (18.75 g)
• Low-Sodium Canned Yellow Corn (10.5 g)
• White Mushrooms (4.5 g)
• Young Green Onions (1.5 small (3" long))
• Soy sauce (0.75 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

• Edamame (63.75 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) (125 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

• 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

• 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

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

Instructions

1. Dip crackers into hummus and enjoy.

Ingredients

• Strawberries (150 g)
• Banana (75 g)
• Skim Milk (125 g)
• Low Fat Vanilla Greek Yogurt (125 g)

Instructions

1. Combine all ingredients in blender and blend until smooth.

Ingredients

• Orange (1 fruit (2-5/8" dia))

Instructions

1. Peel or slice to enjoy.

Ingredients

• Pineapple (150 g)

Instructions

1. Slice and serve!

Ingredients

• Almonds (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

• Cantaloupe (175 g)

Instructions

1. Slice cantaloupe according to preference and enjoy.

Ingredients

• Clementines (2 fruit)

Instructions

1. Peel and enjoy.

Ingredients

• Tilapia (1 small fillet)

Instructions

1. Preheat oven to 425 degrees fahrenheit
2. Place tilapia in baking dish and season to personal preference.
3. Cook for ten to fifteen minutes until tilapia is flaky

Ingredients

• Celery (85 g)

Instructions

1. Wash before eating.

Ingredients

• Carrots (85 g)

Instructions

Ingredients

• Chicken Breast (120 g)
• Canola Oil (1 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

• Brussels Sprouts (85 g)

Instructions

1. Cut off stems and remove any yellowing leaves on the outside.
2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.

Ingredients

• Tomatoes (100 g)

Instructions

1. Wash before eating.

Ingredients

• Strawberries (150 g)
• Banana (75 g)
• Skim Milk (125 g)
• Low Fat Vanilla Greek Yogurt (125 g)

Instructions

1. Combine all ingredients in blender and blend until smooth.

Ingredients

• Berries (85 g)

Instructions

1. Wash berries and enjoy.

Ingredients

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

Instructions

Ingredients

• Whole Wheat Bagel (1 bagel)
• Margarine (3 tsp)

Instructions

Ingredients

• Snow Pea (Peas in Pod) (100 g)

Instructions

1. Wash and enjoy.

Ingredients

• Egg (2 large)

Instructions

Ingredients

• Ham (52.5 g)

Instructions

Ingredients

• Blueberries (156.25 g)

Instructions

1. Wash and enjoy.

Ingredients

• Olive oil (0.75 tablespoon)
• Yellow Onion (39 g)
• Garlic (0.75 clove)
• Ground Beef (3 oz)
• Salt (0.75 dash)
• Chili Powder (0.38 tsp)
• Cumin (0.19 tsp, whole)
• Red Kidney Beans (0.19 cup)
• Canned Tomatoes (0.19 cup)
• Basil (0.38 tsp, leaves)

Instructions

1. Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
2. Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
3. Add salt, chilli powder, cumin; stir another 10 seconds.
4. Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
5. Spoon chili into bowl and enjoy!

Ingredients

• Celery (63.75 g)

Instructions

1. Wash before eating.

Ingredients

• Carrots (63.75 g)

Instructions

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

• 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

• 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

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Raisins (32.25 g)

Instructions

Ingredients

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

Instructions

1. Dip crackers into hummus and enjoy.

Ingredients

• Strawberries (112.5 g)
• Banana (56.25 g)
• Skim Milk (93.75 g)
• Low Fat Vanilla Greek Yogurt (93.75 g)

Instructions

1. Combine all ingredients in blender and blend until smooth.

Ingredients

• Egg (1 large)
• Bacon (2 slice cooked)
• Cheese (1 slice)
• English Muffin (1 muffin)

Instructions

1. Cook egg and bacon as desired, and toast the english muffin.
2. Assemble the sandwich and enjoy.

Ingredients

• Strawberries (93.75 g)

Instructions

1. Wash and enjoy.

Ingredients

• Tilapia (0.75 small fillet)

Instructions

1. Preheat oven to 425 degrees fahrenheit
2. Place tilapia in baking dish and season to personal preference.
3. Cook for ten to fifteen minutes until tilapia is flaky

Ingredients

• Celery (63.75 g)

Instructions

1. Wash before eating.

Ingredients

• Carrots (63.75 g)

Instructions

Ingredients

• Chicken Breast (120 g)
• Canola Oil (1 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

• 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

• Corn (125 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

• Low Fat Vanilla Greek Yogurt (150 g)

Instructions

1. Enjoy

Ingredients

• Dried Cranberries (40 g)

Instructions

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

Ingredients

• Mango (125 g)

Instructions

1. Remove the peel and pit the slice and enjoy

Ingredients

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

Instructions

1. Dip crackers into hummus and enjoy.

Ingredients

• Tomatoes (100 g)

Instructions

1. Wash before eating.

Ingredients

• Egg (2 large)

Instructions

Ingredients

• Skim Milk (187.5 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Whole Wheat Bagel (1 bagel)
• Margarine (3 tsp)

Instructions

Ingredients

• Tilapia (0.75 small fillet)

Instructions

1. Preheat oven to 425 degrees fahrenheit
2. Place tilapia in baking dish and season to personal preference.
3. Cook for ten to fifteen minutes until tilapia is flaky

Ingredients

• Celery (63.75 g)

Instructions

1. Wash before eating.

Ingredients

• Carrots (106.25 g)

Instructions

Ingredients

• Vegetable Broth (337.5 g)
• Boneless Chicken Breast (65.25 g)
• Ginger (0.38 tsp)
• Garlic (0.38 clove)
• Rice Noodles (18.75 g)
• Low-Sodium Canned Yellow Corn (10.5 g)
• White Mushrooms (4.5 g)
• Young Green Onions (1.5 small (3" long))
• Soy sauce (0.75 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

• Tomatoes (75 g)

Instructions

1. Wash before eating.

Ingredients

• Whole Wheat Crackers (6 cracker)
• Smooth Peanut Butter (1.5 tbsp)

Instructions

1. Spread peanut butter onto cracker with a butterknife and enjoy.

Ingredients

• Raisins (32.25 g)

Instructions

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

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

Instructions

Ingredients

• Cantaloupe (131.25 g)

Instructions

1. Slice cantaloupe according to preference and enjoy.

Ingredients

• Mixed Nuts (22.5 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

• Berries (85 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Blueberries (125 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

• Kale (22.5 g)
• Broccoli (22.5 g)
• Onions (7.5 g)
• Poppyseed Salad Dressing (1.5 tbsp)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Red Peppers (63.75 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Salmon (93.75 g)
• Salt (0.75 dash)
• Black Pepper (0.75 dash)
• Canola Oil (0.75 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

• 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

• Brussels Sprouts (85 g)

Instructions

1. Cut off stems and remove any yellowing leaves on the outside.
2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.

Ingredients

• Skim Milk (125 g)
• Cheerios (28 g)

Instructions

1. Put Cheerios in a bowl add milk.

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

• Watermelon (175 g)

Instructions

1. Wash and dry whole watermelon
2. Cut both ends off, stand the watermelon on one of the 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

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

Instructions

1. Dip crackers into hummus and enjoy.

Ingredients

• Strawberries (112.5 g)
• Banana (56.25 g)
• Skim Milk (93.75 g)
• Low Fat Vanilla Greek Yogurt (93.75 g)

Instructions

1. Combine all ingredients in blender and blend until smooth.

Ingredients

• Egg (2 large)

Instructions

Ingredients

• Ham (52.5 g)

Instructions

Ingredients

• Blueberries (93.75 g)

Instructions

1. Wash and enjoy.

Ingredients

• Vegetable Broth (337.5 g)
• Boneless Chicken Breast (65.25 g)
• Ginger (0.38 tsp)
• Garlic (0.38 clove)
• Rice Noodles (18.75 g)
• Low-Sodium Canned Yellow Corn (10.5 g)
• White Mushrooms (4.5 g)
• Young Green Onions (1.5 small (3" long))
• Soy sauce (0.75 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

• Edamame (106.25 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) (75 g)

Instructions

1. Wash and enjoy.

Ingredients

• Salmon (93.75 g)
• Salt (0.75 dash)
• Black Pepper (0.75 dash)
• Canola Oil (0.75 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

• Corn (156.25 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

• Brussels Sprouts (106.25 g)

Instructions

1. Cut off stems and remove any yellowing leaves on the outside.
2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.

Ingredients

• Orange (1 fruit (2-5/8" dia))

Instructions

1. Peel or slice to enjoy.

Ingredients

• Pineapple (187.5 g)

Instructions

1. Slice and serve!

Ingredients

• Almonds (22.5 g)

Instructions

Ingredients

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

Instructions

Ingredients

• Cantaloupe (218.75 g)

Instructions

1. Slice cantaloupe according to preference and enjoy.

Ingredients

• Mixed Nuts (22.5 g)

Instructions