Your 7-Day Meal Plan

Note.. This is a great meal plan for an active individual. For weight loss, lowere the calorie intake to 1200-1500 per day would be best.
Nefertiti

Day 1
Breakfast:
Strawberry Parfait: 1 cup fat-free low-sugar strawberry yogurt, 1/3 cup low-fat granola, and 1 1/4 cup chopped strawberries (fresh or frozen and thawed) layered in a tall glass
[Substitute strawberries with blueberries, raspberries, or blackberries.]

1 cup calcium- and vitamin D-fortified orange juice

Snack:
1 cup 1% milk, warmed and flavored with a dash of vanilla or almond extract (or add to coffee for a low-fat latte)

Lunch:
Bagel Melt: Halve a 4-ounce 100% whole wheat bagel. Top one side with 3 slices tomato, 1 slice red onion, and 2 ounces reduced-fat cheese. Broil until cheese bubbles. Top with remaining bagel half.

Cole Slaw: 1 cup shredded cabbage mixed with 1 tablespoon low-fat salad dressing

Snack:
20 baby carrots and 1/2 medium apple, sliced, with 2 tablespoons chunky peanut butter

Dinner:
Broiled Halibut with Corn Salsa: Brush a 5-ounce halibut steak with juice 1/2 lemon and season with freshly ground black pepper and salt to taste. Place halibut on broiler pan 4" from heat and broil 10 minutes per inch of thickness or until fish flakes easily. Top with 1/2 cup corn salsa.

2/3 cup cooked instant brown rice mixed with 1/3 cup cooked green peas

15 asparagus spears saut? in 2 teaspoons olive oil with 1 clove garlic, minced.
[Substitute asparagus with 3 cups zucchini or 2 1/4 cups eggplant cubes.]

Snack:
1 cup canned mandarin oranges, drained and topped with 1 teaspoon crystallized ginger

DAY 1 NUTRITIONAL INFO: 1,787 cal, 94 g pro, 237 g carb, 51.5 g fat, 14 g sat fat, 93 mg chol, 37 g fiber, 1,393 mg sodium

Day 2
Breakfast:
1 cup shredded-wheat cereal with 2/3 cup 1% milk topped with 2 tablespoons slivered almonds and 2 tablespoons sweetened dried cranberries or raisins

1/2 cup cubed honeydew melon

Snack:
1/2 cup grapes

3/4 cup 1% milk with a shot of espresso

Lunch:
Shrimp Wrap: Fill a 10 1/2" flour tortilla with 3 ounces cooked shrimp, 2 slices avocado, 1/4 cup canned black beans (rinsed and drained), 1/4 cup chopped lettuce, and 2 tablespoons salsa. [ Substitute shrimp with 2 ounces grilled chicken or 1 1/2 ounces reduced-fat cheese.]

Snack:
1/2 cup cubed cantaloupe

16 ounces Crystal Light or other low-calorie fruit-flavored drink

Dinner:
Rainbow Rigatoni: Combine 1 1/2 cups cooked rigatoni with 1/2 cup cooked broccoli florets, 1/2 cup cooked cauliflower florets, 1/4 cup chopped sun-dried tomatoes, 1 tablespoon extra virgin olive oil, and 1 tablespoon freshly squeezed lemon juice. Top with 1 tablespoon reduced-fat grated Parmesan cheese.

10 leaves Romaine lettuce drizzled with 2 tablespoons fat-free creamy Caesar dressing

Snack:
2 whole wheat fig bar cookies

1 medium red pear

1 cup 1% milk

DAY 2 NUTRITIONAL INFO: 1,803 cal, 72 g pro, 270 g carb, 48 g fat, 10 g sat fat, 77 mg chol, 33 g fiber, 1,689 mg sodium

Day 3
Breakfast:
Vegetable Frittata: Preheat oven to 350°F. Coat 4-5" glass or ceramic pie pan with cooking spray. Blend 1/2 cup liquid egg substitute, 2 tablespoons grated carrots, 3/4 cup leftover vegetables (such as broccoli, asparagus, or zucchini), and 2 ounces reduced-fat cheese. Pour mixture into pan and bake until firm, about 20 minutes.

1 slice 100% whole wheat toast with 2 teaspoons jam

Snack:
1 cup low-sodium V8 juice or tomato juice

Lunch:
Tuna Sandwich: Mix 3 ounces drained water-packed tuna with 1 tablespoon reduced-fat mayonnaise and 2 tablespoons finely chopped celery. Spread on 2 slices 100% whole wheat bread with lettuce and 2 slices tomato.

10 baby carrots

Snack:
1 kiwifruit

1 cup 1% milk

Dinner:
Lamb and Couscous: 1 broiled 4-ounce lamb chop or 3-ounce pork chop, trimmed, atop 1 cup cooked couscous (prepared per package directions)

1 cup spinach sauté ed in 1 teaspoon olive oil with 1 clove garlic, minced

Tomato and Cucumber Salad: Chop 1 tomato, mix with 6 slices cucumber, and top with 2 teaspoons vinaigrette.

Snack:
1/4 cup mixed nuts combined with 2 teaspoons semisweet chocolate chips

DAY 3 NUTRITIONAL INFO: 1,807 cal, 127 g pro, 185 g carb, 62 g fat, 18 g sat fat, 160 mg chol, 34 g fiber, 1,929 mg sodium

Day 4
Breakfast:
Oatmeal: Cook 1/2 cup rolled oats in 3/4 cup 1% milk. Add 1 tablespoon brown sugar and a dash of both ground cinnamon and almond extract. Top with 2 tablespoons fat-free half-and-half or 1% milk.

6 ounces calcium- and vitamin D fortified orange juice

Snack:
1/2 cup watermelon chunks

Lunch:
All Veggie "Spaghetti": Top 2 cups cooked spaghetti squash with 2/3 cup pasta sauce and 2 tablespoons reduced-fat grated Parmesan cheese. [Substitute squash with 2 1/2 cups steamed brussels sprouts or 2 cups roasted acorn squash cubes.]

Tossed Salad: 2 cups dark green, leafy lettuce, 5 cherry tomatoes, 3 tablespoons chopped red onion, and 2 tablespoons low-calorie Italian dressing

Snack:
Guacamole and Chips: Blend 1/2 cup avocado cubes, 1/4 cup chopped tomato, 1 tablespoon canned chopped green chile peppers, 2 tablespoons chopped fresh cilantro, and salt and freshly ground black pepper to taste. Eat dip with 16 baked corn tortilla chips and 1/2 cup jicama strips.

Dinner:
4-ounce boneless, skinless chicken breast, roasted

Brussels Sprouts and Potatoes: Rub 4 ounces small red potatoes and 1 1/4 cups fresh brussels sprouts with 2 teaspoons olive oil and 1 clove garlic, minced. Bake at 350°F 25 minutes.
[ Substitute brussels sprouts with 2 sliced red or yellow bell peppers]

Glazed Carrots: Combine 1 cup steamed sliced carrots with 1 tablespoon orange juice and 1 teaspoon honey.

Snack:
Mini Trail Mix: 2 tablespoons chopped dried apricots and 2 teaspoons slivered almonds

DAY 4 NUTRITIONAL INFO: 1,790 cal, 76 g pro, 269 g carb, 45.5 g fat, 8 g sat fat, 115 mg chol, 50 g fiber, 2,171 mg sodium
Day 5
Breakfast:
1 slice 100% whole wheat toast topped with 1 tablespoon peanut butter, 1/4 cup fat-free cottage cheese, and 1/2 cup pineapple chunks

Snack:
1 medium apple

Lunch:
Deli Sandwich: 2 ounces lean roast beef, turkey breast, or ham on 2 slices 100% whole wheat with 1 teaspoon mustard and 2 leaves lettuce

1 cup sliced cucumbers marinated in vinegar and spices

Snack:
1/2 cup carrot-raisin salad

1 cup 1% milk

Dinner:
1 slice cheese pizza topped with 1/3 cup red bell pepper slices, 1/3 cup sliced mushrooms, and 1 medium tomato, sliced

Baby Greens with Pears: Slice 1/2 large red pear. Combine with 3 cups baby greens (or any leaf lettuce), 2 tablespoons sweetened dried cranberries, and 3 tablespoons low-calorie sesame-ginger dressing.

Snack:
1 cup sorbet with 1/2 cup fresh or frozen and thawed blueberries and 5 vanilla wafers

DAY 5 NUTRITIONAL INFO: 1,794 cal, 67 g pro, 278 g carb, 46 g fat, 12 g sat fat, 95 mg chol, 30 g fiber, 2,298 mg sodium

Day 6
Breakfast:
1 large egg, scrambled and 1 medium tomato, sliced, with a 100% whole wheat English muffin, toasted, topped with 1 teaspoon jam

6 ounces grapefruit juice

Snack:
6 ounces fat-free plain yogurt flavored with 1 teaspoon jam

Lunch:
Grilled Cheese and Roasted Red Pepper Sandwich: Layer 1 1/2 ounces Cheddar cheese, 1/3 cup drained roasted red peppers, and 1 teaspoon mustard on 2 slices 100% whole wheat bread. Grill in nonstick skillet over medium heat.

1 1/2 cups reduced-sodium vegetable soup with 1/4 cup added vegetables (leftovers or frozen vegetables, such as chopped broccoli or spinach)

Snack:
1 cup baby carrots

1 cup 1% milk

Dinner:
4 ounces roasted and trimmed pork tenderloin [Substitute 4 ounces roasted boneless, skinless chicken breast, 4 1/2 ounces baked halibut, 3 ounces filet mignon, or 5 ounces scallops saute in 1 teaspoon butter.]

1/2 cup Smashed Red Potatoes: Boil 4 ounces small red potatoes until tender. Drain and mash with 3 tablespoons 1% milk and 2 teaspoons butter.

1 cup steamed broccoli florets

1 cup 1% milk

Snack:
1 small (2 ounce) low-fat bran muffin topped with 2 tablespoons apple butter
[Substitute apple butter with 1 tablespoon jam or 2 tablespoons fat-free cream cheese.]

1 large orange

DAY 6 NUTRITIONAL INFO: 1,794 cal, 99 g pro, 233 g carb, 52 g fat, 23 g sat fat, 402 mg chol, 30 g fiber, 2,017 mg sodium

Day 7
Breakfast:
Lemon-Blueberry Pancake: Prepare low-fat pancake mix per package directions, adding 1/4 cup blueberries and 1/2 teaspoon lemon extract to batter. For a berry topping, heat 1 cup frozen blueberries in saucepan over medium heat until they begin to thaw. Combine 1 tablespoon cornstarch and 2 tablespoons water. Add to pan and bring to a gentle boil. When berries have thickened, remove from heat and top hot pancakes.

Snack:
1 banana, sliced and sprinkled with ground nutmeg

1/2 cup 1% milk flavored with a dash of almond extract

Lunch:
Chili-Topped Sweet Potato: Microwave a 5-ounce sweet potato and top with 1/2 cup low-fat vegetarian chili

Snack:
1 cup snow peas or 2 1/2 cups broccoli florets dipped in 2 tablespoons low-fat ranch dressing

Dinner:
Chicken Fajita: Sauté 4 ounces skinless chicken breast strips, 1 red bell pepper, cut into strips, and 1 medium onion, sliced, in 1 teaspoon olive oil, until chicken is cooked and vegetables soften. Mix in 2 tablespoons fajita sauce and cook until heated through. Pour mixture into a warmed 10.5" diameter flour tortilla, top with 2 tablespoons fat-free sour cream, and roll up.
2/3 cup cooked instant brown rice
Snack:
1 ounce almonds combined with 2 teaspoons semisweet chocolate chips

4 dried apricot halves

DAY 7 NUTRITIONAL INFO: 1,797 cal, 85 g pro, 261 g carb, 44 g fat, 8 g sat fat, 127 mg chol, 32 g fiber, 1,809 mg sodium

Elizabeth Somer, RD • Prevention

Reach Your Weight Loss Goal in 4 steps

 

Do your goals involve weight loss, health, nutrition or being more active? These steps can guide you to achieve what you want.

1. Think about what you really want to achieve.

Your goal may include physical activity changes, such as running two miles without stopping or practicing yoga two mornings each week. Or, it may be altering your eating behaviors, such as preparing at least three healthy, balanced meals at home each week or eating one fresh fruit each day.
Notice that losing weight was not mentioned as a goal. Losing weight is always the result of making positive lifestyle changes; it is not the goal in itself.

2. Make a list of your goals by following these guidelines:

Goal must be specific and positively stated.
Good example: “I will eat a yogurt and piece of fruit within 30 minutes of working out five times a week.”
Bad example: “I will not eat unhealthy food after working out.”
Goal must be important to you.
Good example: “I want to do this.”
Bad example: “I should do this.”
Goal must be under your control.
Good example: “I will bring 1/2 cup low-fat cottage cheese and a banana to enjoy after I run on Monday and Wednesday each week.”

3. Remember that losing weight is not a goal; it is a result.

Goals are the actions that you take to reach a result. Set short-term goals (about two to six weeks long) and take some time to create your list.
Make each goal as specific as possible, achievable, and something that you desire. In order to make your goals come true, the desire to achieve it has to come from you.
Have fun with this list. Give yourself a great reason to wake up and start each day.

4. Stay on top of your nutrition.

To help maintain your energy throughout the day, build balanced meals and snacks. For meals, combine at least three of the five food groups. This helps ensure that you take in all the nutrients your body requires each day, and enable you to feel satisfied after each meal.
Pair at least two food groups for snacks. A protein-rich food with a nutrient-rich carbohydrate choice is the best combination. Carbohydrates are the main energy source for your muscles and brain while protein provides the building blocks required to build and repair your muscles.
Get your nutrition on track right away and start with these easy breakfast ideas to reach your weight loss goals.
By Katie Jeffrey-Lunn • For Active.com  Eat right and perform better. Find a nutrition plan for you.

12 Fast and Easy Breakfast Ideas

By Katie Jeffrey-Lunn • For Active.com

Is breakfast really the most important meal of the day? Should you eat even if you’re not hungry? What should you eat?
Whether you want to eat healthier, increase your endurance level, lose weight, or increase your strength, breakfast is an essential component of reaching your goal. Not only is breakfast key, but the types of foods you eat are also important.

Why is breakfast important?

After fasting overnight for eight to 12 hours, you need to refuel your body. Your brain requires a constant supply of energy since it does not store energy like your muscles or liver do.
The stored energy in your liver, which is converted to useable energy while you’re sleeping, is nearly depleted by morning. If you do not refuel within a few hours of waking, you may feel the effects. Both your brain and body require a constant supply of energy to function properly.

What are the consequences of skipping breakfast?

Research has shown that individuals who skip breakfast often feel tired, irritable, or restless in the morning. On a positive note, breakfast eaters have better attitudes at work or school, display higher productivity and are more capable of handling tasks that rely on memory. Additionally, those who enjoy breakfast usually have more strength and endurance as well as better concentration and problem-solving ability.

Does eating breakfast increase your nutrient intake?

Yes. Skipping meals often results in missed nutrients essential for health. Breakfast eaters typically have higher total nutrient intakes than non-breakfast eaters. This is particularly true for women and children. Breakfast can supply a significant amount of vitamin C, calcium, B vitamins and fiber, among other nutrients and antioxidants.

Is there a connection between breakfast and learning?

Children and teens who eat breakfast are more likely to attend school and are better prepared to meet the challenges of learning. Breakfast provides the brain fuel for concentration, problem-solving, and muscle coordination (fine-motor skills, such as writing). Children who routinely begin the school day hungry are unable to achieve their learning potential. This pattern may diminish a child’s academic success.

Can breakfast enhance health?

Research has shown that individuals who enjoy a nutritious breakfast are more likely to achieve a healthy weight and have a reduced risk for heart disease. Data from the National Heart, Lung, and Blood Institute Growth and Health Study found that consuming breakfast is associated with a greater intake of vitamins, minerals, fiber and carbohydrates, in addition to less total fat, saturated fat, calories, and cholesterol during the day.
Additionally, individuals who enjoy breakfast also tend to engage in greater physical activity. Making time for breakfast helps you to eat the recommended servings of fruits, vegetables, and whole grains each day which are important for optimizing your health.

Does it matter what you eat for breakfast?

Yes. Eating mostly sugary foods in the morning can cause your blood sugar and energy levels to rise sharply, and then drop quickly in about an hour. This can result in hunger and the subsequent symptoms of irritability, reduced concentration and memory, fatigue, headache and stomachache. Start your day off right with a well-balanced, low-sugar breakfast consisting of whole grains, lean protein, and heart-healthy fat.
Prepare a ½ cup of uncooked old fashioned oats with ½ cup of milk on the stove. Add 1 tablespoon of walnuts or other nuts plus ¼ teaspoon of vanilla extract and ground cinnamon. After it is finished cooking, pour ½ cup of milk over the oatmeal and top with blueberries or raspberries and/or banana slices.
However, you do not have to eat traditional breakfast foods in the morning. Some individuals prefer leftovers from lunch or dinner foods for breakfast. Choose foods you like and build a balanced meal consisting of at least three of the five food groups. Combining different food groups provides your body with sustained energy and helps you get in all of the nutrients your body requires.

When should you eat breakfast?

Strive to eat within one to two hours of waking. If you are not hungry, begin your day with a snack rather than a meal. Then enjoy another snack a few hours later when you are hungry again.

What are some fast and easy breakfast ideas?

With a little bit of planning you can enjoy breakfast every day. Here are a few suggestions:
1. Ready-to-eat breakfast cereal with fruit. Look for cereals that contain 3 or more grams of fiber per serving and 5 grams or less of sugar per serving.

2. Fruit and hot cereal. Try oatmeal or oat bran.

3. Whole grain toast, English muffin or mini bagel with yogurt and fruit. Try something different on your toast such as low-fat cottage cheese with jam, or nut butter with jam, or Laughing Cow wedges with jam.

4. All-natural Greek yogurt with wheat germ or milled flax seed and fruit.

5. Cottage cheese with berries and sliced banana. Top with cinnamon.

6. Mix up your favorite dry cereal plus dried fruit and nuts. Prepare the mix the night before so you can grab it on your way out the door. For a more complete breakfast enjoy with a glass of milk or all-natural yogurt.

7. Omelet or scrambled eggs prepared with low-fat cheese and vegetables.
8. Breakfast burrito with vegetables served in a whole wheat tortilla shell.
9. Peanut butter and jelly sandwich on whole wheat bread with all-natural yogurt.

10. Whole grain waffle topped with low-fat yogurt, berries and/or sliced banana.

11. Frozen whole grain waffle topped with peanut butter and honey or pure maple syrup.
12. Leftover vegetable pizza or pasta, dinner leftovers, or sandwich with milk.
Now, there are no excuses to miss this extremely important meal of the day with these fast and easy breakfast ideas.
Eat right and perform better. Find a nutrition plan for you.

Latest Newsletter

Having trouble viewing this email? Click here

August 13, 2012 Dear Zumba Mamas! I hope everyone is having a blessed summer and Ramadan. I look forward to soon seeing many of you ladies back in class as the end of summer vacations and Ramadan draws near. It definitely isn't the same without many of you. I thank my troopers for staying consistent and working out with me this month. I have exciting new songs to share and a new class brewing. Watch out though, starting next week, the energy will be off the roof. I have fun new songs in store and I can't wait to dance them with you and share this continued fitness journey with all of you. See you soon on the dance floor. Nefertiti Reminder! There will be no class Saturday, August 18th,2012. Class will resume the following Saturday morning. Watch out though...I will have my coffee , so get ready! Buy coin skirts here. Only $5.00 ! Buy coin skirts here New Wednesday Evening Class Just For You! I am very excited to announce our new evening class time. You asked for it and here it is! Join me every Wednesday from 8-9 pm at Savage Fit Studio, starting September 5th only 5 minutes from our Columbia location . Please spread the word and bring your friends for our debut, September 5th. I look forward to seeing you all there. You will love the studio! Let's bring the energy! Wednesdays 8-9 pm @ Savage Fit Studio Historical Savage Mill 8600 Foundry Street* Cotton Shed Building Savage MD Street Level Enter on Foundry Street Don't Forget about our ongoing monthly drawings. Giving to the less fortunate! Starting this month I will be having monthly raffle drawings. All you have to do to get a raffle ticket( or 2 or 3) is bring in a non-perishible food item to class. You get a raffle ticket for each item you bring in. The more tickets in the box, the higher your chances of winning. At the end of each month there will be a monthly raffle prize drawing for cool Zumba items. All items will go to the food bank to feed the hungry. Let's do it!! Helping others is part of feeling good and staying healthy! I look forward to seeing your smiling faces soon in class, Nefertiti In This Issue Class cancelation New Weds Evening Class Giving to the hungry Thursday Morning Quick Links Class Schedule What is Zumba Contact Me Purchase Classes Thursday Morning God Willing, Our Wednesday morning class will be moved to Thursdays @10 starting in September. In order to make this official I still need at least 6 of you to sign up with a commitment to try your best to come out at that time. Several of you have signed up , but we are not quite there yet to make it official. If Thursday mornings is something that may work for you , please email me as soon as you are able. Contact me *****Finally you can shake, shimmy , and shake in a male free environment******* Join me on facebook at NefertitiZumba, or go to www.ladiesonlyzumba,com or www Nefertiti1.zumba.com for more information. First Free class! First class is on me. You have nothing to loose but calories. Spread the word and bring your friends. Let's get them addicted to the fun of Zumba Fitness! For a limited time

Forward this email This email was sent to nefertitizumba@yahoo.com by nefertitizumba@yahoo.com | Update Profile/Email Address | Instant removal with SafeUnsubscribe™ | Privacy Policy. Ladies Only Zumba® | Columbia/Savage | Columbia | MD | 21046

Wednesday Night ZUMBA!

Come join me Wednesday nights 8-9pm at Savage Fit Studio for an awesome mid week workout.

Classes to start September 5th!

It's Dance! It's fun! It's Fitness!

It's Zumba baby!

Savage Fit Studio @ Historical Savage Mill

8600 Foundry Street
Cotton Shed Building - Street Level Enter on Foundry St.
Savage, MD

WORK IT LABOR DAY MASTER CLASS!

 

@

Savage Fit Studio @ Historical Savage Mill

8600 Foundry Street
Cotton Shed Building - Street Level Enter on Foundry St.
Savage, MD (

Monday, September 3, 2012

Join me along with other great and talented instructors for our yearly Labor Day Master Class 10:30 am to 12:30 Noon (2 hour class) with various instructors.! $5.00 for ALL! Plus check out the location of our new Weds night Ladies Only classes. Instructors --------- Ani Orue Leo Valladolid (REDBULL) Nicole Giles (Nikki) Mia Zumba Mami Colfield Sarita Estrada Nefertiti Rashid Renee (La Loba) Lobos Karen A. Birckhead Jasmine Jennings Lauren Cano See you there!

Zumba updates!!

Reminders!

Wednesday morning Zumba classes are canceled for the month of August. If you are seriously interested in Wednesday morning classes starting back up in September, please inbox me at nefertitizumba@yahoo.com to sign up. I look forward to hearing from you.

 

 Also , this Saturday, August 4th, class will again be at 8:45-9:45am. I am sorry for any inconvenience this may cause.  Get your workout out of the way and enjoy the rest of the beautiful day, and that is it! Classes will resume to 10 am for all future classes.

Most Important...There will be no class AUGUST 18TH.

Giving to the less fortunate

 

Starting this month I will be having monthly raffle drawings. All you have to do to get a raffle ticket( or 2 or 3) is bring in a non-perishible food item to class. You get a raffle ticket for each item you bring in. The more tickets in the box, the higher your chances of winning. At the end of each month there will be a monthly raffle prize drawing for cool Zumba items. All items will go to the food bank to feed the hungry. Let's do it!! Helping others is part of feeling good and staying healthy!

 

Wednesday Evening Classes
 

You asked for it , and I am working on it. Wednesday evening classes are in the works just for you. Unfortunately, the time slot is not available at Once For All Dance Academy, so I am looking for a location close and convenient in Columbia. Stay tuned. If you are seriously interested in adding Weds evening to your workout out regimen , please inbox me @ nefertitizumba@yahoo.com to sign up. I want to make sure there is a serious interest , while on the hunt.

See you on the dancfloor!

 Nefertiti

Enjoy!