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It’s Grilling Time!

July 2012
Summer is the season of cookouts and pool parties. This July, start up your grill and enjoy the delicious summer meal plan below.

Breakfast

Cinnamon Oatmeal with Walnuts & Raisins

  • Calories332
  • Carbohydrates55 g

1 cup cooked oatmeal (cooked with water) plus the following mix-in’s:

  • 1 tablespoons chopped walnuts
  • 2 tablespoons golden raisins, packed
  • 2 teaspoons brown sugar
  • 1/4 teaspoon cinnamon

8 fluid ounces coffee with:

  • 1/4 cup 2% milk

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Lunch

Grilled Chicken Wrap & Parmesan Corn

  • Calories494
  • Carbohydrates51 g

1 Grilled Chicken Wrap

1/2 ear of Parmesan Corn

Green salad made with:

  • 1 cup mixed baby greens
  • ½ cup cucumber slices
  • ¼ cup chopped red bell pepper
  • 1 ½ tablespoons light dressing of your choice

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Afternoon Snack

Tomato, Mozzarella, & Basil on Crackers

  • Calories190
  • Carbohydrates21 g

5 100% whole wheat crackers (like Triscuits)

Top crackers with a mix of:

  • 1 small tomato, chopped
  • 1 ounce fresh mozzarella cheese, chopped
  • 1 tablespoon fresh chopped basil
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Dinner

Honey Soy-Glazed Salmon & Veggies

  • Calories500
  • Carbohydrates55 g

3 ounces Honey-Soy Glazed Salmon (about ¼ of recipe)

Grilled Vegetables:

  • 1 cup zucchini, sliced lengthwise and lightly brushed with ½ tablespoon of canola oil, then grilled 2-3 minutes/side
  • 1 cup yellow summer squash, sliced lengthwise and coated lightly with ½ tablespoon of canola oil, then grill 2-3 minutes/side

3/4 cup cooked brown and wild rice mix

1 small nectarine

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Evening Snack

Strawberries with Greek Yogurt

  • Calories132
  • Carbohydrates23 g

3/4 cup whole strawberries
4 ounces non-fat vanilla Greek yogurt

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Need to Adjust the Plan?

Tips for adjusting the calories and carbohydrates in this month's meal plan.

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Nutritional Information for the Meal Plan

  • Calories 1650
  • Carbohydrates 205 g
  • Protein 101 g
  • Fat 53 g
  • Saturated Fat 11.5 g
  • Cholesterol 215 mg
  • Sodium 1110
  • Dietary Fiber 25 g

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Fro Yo, On-The-Go

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Fast and Flavorful

by Linda Gassenheimer

Do you love healthy, flavorful meals —but hate spending hours in the kitchen? Finish cooking in record time! This book has handy shopping lists, quick tips, & more than 120 incredible recipes.

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Adjust the Meal Plan

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