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Have a Plan for Game Day!

Sept 2012
Football season is in the air. Stay healthy this season with this month’s recipes, meal plan, and other cooking tips.

Breakfast

Oat Bran Muffins & Fruit

  • Calories345
  • Carbohydrates52 g

1 Oat Bran Muffin topped with:

  • 1 teaspoon trans-free tub margarine

fruit coated with vanilla yogurt:

  • ½ cup raspberries
  • ½ cup blackberries
  • ¼ cup Light, non-fat vanilla yogurt

8 fluid ounces coffee, black

8 fluid ounces 1% low-fat milk

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Lunch

Turkey Burger, Basil Tomatoes, & Potato Salad

  • Calories460
  • Carbohydrates54 g

1 turkey burger:

  • 4 ounces 93% lean ground turkey meat
  • 100% whole wheat bun
  • 3 lettuce leaves
  • 3 small tomato slices
  • 1 tablespoon mustard

1 cup Basil Tomatoes

1 cup Herb Potato Salad

1 cup unsweetened iced tea

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Afternoon Snack

Tortilla Chips and Black Bean Dip

  • Calories170
  • Carbohydrates25 g

¼ cup spicy black bean dip

1 ounce yellow corn tortilla chips

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Dinner

Marinated Portobello Mushroom & Quinoa Salad

  • Calories450
  • Carbohydrates50 g

1 grilled or baked Portobello mushroom cap marinated with:

  • 2 teaspoons olive oil
  • 2 tablespoons balsamic  vinegar
  • ½ teaspoon crushed garlic
  • dried basil and thyme

1 slice reduced-fat provolone cheese (melt on top of mushroom)

Quinoa salad made with:

  • ½ cup cooked quinoa
  • ¼ cup red bell pepper
  • 2 tablespoons chopped red onion
  • ¼ cup sweet yellow corn
  • 1 teaspoon lemon juice
  • 1 teaspoon olive oil

1 cup cooked cauliflower tossed with:

  • 1 tablespoon fat-free Italian salad dressing
  • freshly ground pepper
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Evening Snack

Apple & Peanut Butter

  • Calories175
  • Carbohydrates22 g

1 small apple, cut into slices and topped with:

  • 1 tablespoon natural peanut butter

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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 1600
  • Carbohydrates 202 g
  • Protein 78 g
  • Fat 60 g
  • Saturated Fat 12 g
  • Cholesterol 115 mg
  • Sodium 1570 mg
  • Dietary Fiber 37 g

Featured Cookbook

Quick and Healthy Recipes and Ideas

by Brenda J. Ponichtera

A great book for health-conscious people with little time to cook or plan. This book includes 20 weeks of dinner menus, each with its own grocery list.

Featured Article

Tailgating - The Healthy Way

Don't let traditionally fatty food and drinks ruin your celebration. Find dozens of tips that can help you stay healthy this season.

Quick Tips

On-the-go on Game Day

Find healthier concession options and plan ahead so you stick to your meal plan on game day.

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Adjust the Meal Plan

Find tips to adjust the carbohydrates and calories in this month's meal plan to better fit your needs.s spicy tea on ice during the summer months.

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Grocery List

A complete list of groceries to save time and help you follow this month's meal plan.

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See More Meal Plans

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About Our Meal Plans

Learn about the nutrition guidelines we follow to create our one-day meal plans.

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