The Team Lean Letters

As I mentioned previously, I am a part of two different Biggest Loser type challenges at work.  One of which is my department alone, and most of us are doing pretty good.

As for the company wide Team Lean Challenge, my team?  Meh. I’ve lost some weight, obviously, one co-worker is down 4 pounds (Woot), and another has lost nothing (Doh!).  But it’s all good…I’ll keep getting on her about it until she loses just to shut me up!  There’s money on the line here people!!!

Anywho, each week we get emails from the company running the challenges with tips, ideas, recipes, etc… And since you are all about kinda on my team as well (and we’re like my hometown baseball team, the Orioles, cuz we keep on losin’), I thought I’d post the emails here in case anyone can get something useful outta them.

The week 1 email can be found here.  The second email is posted below (warning, its kinda looooooong). Happy Reading!

Welcome to Week 2 of the Team Lean Challenge!

 This week we are going to focus on Nutritional Food Plans.

 Are you one of those individuals that can do all the things needed to lose weight as long as someone just tells you what you should have? If so, then try the meal plan below.

 Eat More, Weigh Less

Fill up and slim down with an eating plan that satisfies every craving. Want cheese? We’ve got it. Need a burger fix? It’s here — along with pancakes, pizza, fries, and bacon. Simply choose from all the meals and snacks on these pages for a total of 1,500 calories a day. Combined with your workout, this plan will help you lose weight and never feel deprived.

 Breakfast Choices

Each of these healthy breakfast recipes is approximately 300 calories.

Baked Apple with Nuts & Granola

Ingredients
1 medium apple, cored
2 teaspoons maple syrup
1/4 teaspoon cinnamon
2 tablespoons chopped almonds
3 tablespoons granola
2 tablespoons plain low-fat yogurt

Place apple in a bowl with 2 tablespoons water. Put maple syrup and cinnamon in center of cored apple. Cover with a lid or a plate, allowing a slight vent for steam to escape, and microwave 6 to 8 minutes, or until tender. Fill apple with almonds and granola. Top with yogurt.

 Pancakes & Sausage

Ingredients
2 whole-grain frozen pancakes
1 link turkey sausage
2 teaspoons maple syrup
1/2 cup blueberries

Microwave pancakes and sausage until warm. Pour syrup over pancakes, top with berries, and serve with sausage.

 Power Breakfast Plate

Ingredients
1 hard-boiled egg
1/2 ounce cheddar cheese
6 whole-grain crackers
1/2 cup grapes

Assemble ingredients and serve.

 Honey-Coconut Oatmeal

Ingredients
1/2 cup rolled oats
1/2 cup skim or almond milk
2 teaspoons honey
1 tablespoon toasted coconut
1/2 cup raspberries

Mix oatmeal with milk and microwave according to package directions. Top with honey and coconut and serve with berries.

 Vanilla Ricotta with Warm Pears & Figs

Ingredients
1/2 teaspoon vanilla extract
1/2 cup low-fat ricotta cheese
1 red or green pear, chopped
2 dried figs, chopped
1 tablespoon chopped walnuts

Stir vanilla into ricotta cheese. Microwave pear, figs, and 2 tablespoons water in a bowl covered with a lid or a plate, allowing a slight vent for steam to escape, for 5 minutes, or until tender. Top ricotta with warm pear mixture and walnuts.

 Potato Hash & Cheddar Omelet

Ingredients
Nonstick cooking spray
1/2 cup pre-shredded potatoes
1 whole egg plus 2 egg whites, whisked together
1 cup baby spinach
Salt and pepper to taste
4 tablespoons shredded cheddar cheese

Mist pan with cooking spray. Add potatoes and cook for 5 minutes, turning once. Add egg, spinach, salt, and pepper. Cook for an additional 4 minutes, or until egg is done and spinach is wilted. Top with cheese.

 

 Lunch Choices

Each of these healthy lunch recipes is approximately 400 calories.

 Cuban Sandwich

Ingredients
1 whole-grain hamburger bun
2 ounces low-fat sliced ham
2 teaspoons mustard
1 slice Swiss cheese
2 dill pickles, sliced lengthwise
1 small apple

Grill ham in a pan for 4 minutes, turning once. Spread mustard on bun and top with ham, cheese, and pickle slices. Serve with apple.

 Chicken Chimichurri Wraps

Ingredients
1/2 cup parsley, finely chopped
1 garlic clove, minced
2 teaspoons olive oil
1 tablespoon red wine vinegar
1/8 teaspoon crushed red pepper flakes
Salt to taste
2 small whole-grain tortillas
3 ounces cooked chicken
1/2 cup sliced red bell pepper

Mix parsley, garlic, oil, vinegar, red pepper flakes, and salt. Spread on tortillas; add chicken and pepper.

 Pizza Portobello

Ingredients
2 portobello mushroom caps
6 tablespoons spaghetti sauce
1 ounce part-skim mozzarella cheese, shredded
1 teaspoon dried oregano
1 whole-grain roll, cut in half and toasted
1 teaspoon olive oil

Turn mushroom caps (stems removed) upside down, spread with spaghetti sauce, and top with cheese. Place on a baking sheet and broil for 10 minutes. Sprinkle with oregano. Drizzle toasted roll with olive oil.

Curried Butternut Squash Soup & Turkey Sandwich

Ingredients
1 1/2 cups butternut squash soup (such as Imagine Foods brand)
1/4 teaspoon curry powder
2 teaspoons Dijon mustard
2 slices whole-grain bread
2 ounces low-sodium deli turkey
Lettuce leaves
1 slice tomato

Heat soup and add curry powder. Spread mustard on bread; top with turkey, lettuce, and tomato.

 Spinach, Bacon & Egg Salad

Ingredients
1 hard-boiled egg, coarsely chopped
3 slices cooked turkey bacon, crumbled
3 cups baby spinach
1/2 cup shredded carrot
2 tablespoons light ranch dressing
1 (4-ounce) pineapple cup with juice

Toss egg, bacon, spinach, carrot, and dressing. Serve with pineapple cup.

  Thai Chicken Salad Sandwich

Ingredients
1 tablespoon peanut butter
3 tablespoons seasoned rice vinegar
1/8 teaspoon crushed red pepper flakes
1/2 cup shredded carrot
1 tablespoon chopped fresh cilantro
2 ounces cooked chicken breast, diced
2 slices whole-grain bread
1/2 cup sliced cucumber

Whisk together peanut butter, 2 tablespoons rice vinegar, and crushed red pepper until smooth. Stir in carrot, cilantro, and chicken. Spread mixture on bread. Serve with cucumbers tossed with remaining vinegar.

 Healthy Takeout Lunch

No time to cook? Choose one of these delicious grab-and-go options and you won’t blow your eating plan.

 Burger King
Veggie Burger (without mayo) and BK Fresh Apple Fries with Caramel Sauce (410 calories)

 Wendy’s
Large Chili and Side Salad with Light Classic Ranch (405 calories) or Small Chili and Value Menu French Fries (400 calories)

 KFC
Grilled Chicken Breast, Mac & Cheese, and Green Beans (385 calories)

 

 Your Dinner Choices

Each selection has approximately 500 calories

Steak Salad with Potato Croutons & Blue Cheese

Ingredients
1 medium potato, cut into cubes
Nonstick cooking spray
Salt and pepper to taste
3 1/2 ounces sirloin steak
3 cups chopped romaine lettuce
1 tablespoon blue cheese
2 tablespoons balsamic vinaigrette

Mist a baking sheet and potatoes with cooking spray; sprinkle with salt and pepper. Broil for 20 minutes, turning once. Grill steak until it reaches 160 degrees; cut into strips. Top lettuce with potatoes, steak, cheese, and vinaigrette.

 Buffalo Chicken Drumsticks & Classic Ranch Salad

Ingredients
3 skinless chicken drumsticks
3 tablespoons hot sauce
2 tablespoons trans fat-free margarine
1 cup chopped romaine lettuce
1/2 cup chopped celery
1/2 cup shredded carrot
1/2 cup grape tomatoes
1 1/2 tablespoons light ranch dressing

Bake, broil, or grill drumsticks until they reach 165 degrees. Mix hot sauce and margarine and spread it on cooked drumsticks. Toss lettuce, celery, carrot, and tomatoes with ranch dressing and serve on the side.

 Turkey Burger & Oven Fries

Ingredients
1 medium potato, cut into slices
1 tablespoon chili powder
Salt to taste
Nonstick cooking spray
1 lean 4-ounce turkey burger
1 whole-grain hamburger bun
2 teaspoons ketchup
Lettuce leaves
Tomato slices
Black pepper to taste

Toss potatoes with chili powder and salt. Mist a baking sheet and tops of potatoes with cooking spray. Broil potatoes and burger on sheet for 20 minutes, turning once. (The burger should reach 165 degrees.) Serve burger with fries.

 Moroccan Vegetable Stew with Cilantro-Yogurt Sauce

Ingredients
1/2 cup chopped yellow onion
1 garlic clove, minced
1/8 teaspoon each cumin, cinnamon, and curry powder
1 tablespoon olive oil
1/2 cup cauliflower florets
1/2 cup chopped carrots
2 cups vegetable broth
1/2 cup canned chickpeas, drained and rinsed
2 tablespoons raisins
1/4 cup low-fat plain yogurt
1 tablespoon chopped cilantro

Saute onion, garlic, and spices in oil for 1 to 2 minutes. Add cauliflower, carrot, and broth, bring to a boil, and simmer 10 minutes. Add chickpeas and raisins and simmer for 5 more minutes. Ladle stew into a bowl; mix yogurt and cilantro and place a dollop on top.

 Adobo Pork Chop & Sweet Potato

Ingredients
1 lean boneless 6-ounce pork chop
Nonstick cooking spray
1 tablespoon adobo seasoning
1 medium sweet potato
1 tablespoon trans fat-free margarine
1/2 teaspoon cinnamon
1 cup broccoli florets

Mist pork chop with cooking spray and sprinkle with adobo seasoning. Grill or bake until chop reaches 160 degrees. Wash potato, loosely wrap it in a damp paper towel, place it on a plate, and microwave for 6 to 8 minutes, or until tender. Cut potato in half and top with margarine and cinnamon. Serve with pork chop and steamed broccoli.

 Maple-Mustard Tofu with Herbed Rice and Vegetables

Ingredients
1 1/2 tablespoons maple syrup
1 1/2 tablespoons Dijon mustard
4 ounces firm tofu, pressed dry and cut into 1/2-inch slices
2 cups frozen stir-fry vegetables
Salt and pepper to taste
1 tablespoon chopped chives
1 tablespoon chopped basil
1 cup precooked brown rice

Mix syrup and mustard and brush on tofu. Grill or broil for about 5 minutes on each side. Steam veggies; sprinkle with salt and pepper. Stir herbs into warmed rice.

 Healthy Takeout Dinners

No time to cook? Choose one of these delicious grab-and-go options and you won’t blow your eating plan.

 Chipotle
Steak Tacos: 3 soft flour taco shells filled with steak, fajita vegetables, tomato salsa, and romaine lettuce (505 calories)

 Olive Garden
Linguine alla Marinara (430 calories)

 Boston Market
Roasted Turkey, Fresh Vegetable Stuffing, and Seasonal Fresh Fruit (400 calories)

 

Snack Choices

Each snack has about 150 calories. Eat two a day.

•  1 slice whole-grain bread with 2 teaspoons almond butter and 1 teaspoon raspberry jelly
• 1/2 ounce shaved Parmesan cheese and a medium apple, cut into slices
• Chinese Five-Spice Dip with Pea Pods and Pita: Mix 1/4 cup Greek yogurt and 1/4 teaspoon Chinese five-spice blend. Serve with 1/2 cup pea pods and 1/2 whole-grain pita, sliced into triangles.
• 3 dried plums and 12 almonds
• Chocolate-Covered Grapes: Melt 3/4 ounce dark chocolate and stir in 1/2 cup seedless grapes until coated. Place on waxed paper and refrigerate for 15 minutes, or until set.
• Pear Parfait: Layer 1 small pear, chopped, with 1/2 cup low-fat cottage cheese. Sprinkle with nutmeg to taste.
• 5 whole-grain crackers and 2 teaspoons prepared pesto
• 1/2 cup warm apple cider and 25 pistachios
• 6-ounce low-fat vanilla yogurt with 1/4 cup pomegranate seeds
• 2-ounce Cran-Bran VitaMuffin and 1/2 cup skim milk
• 16-ounce Starbucks Skim Caramel Latte
• 4-ounce vanilla ice cream cup with 1 tablespoon chopped pecans
• 1/4 cup prepared guacamole and 1 cup bell pepper slices

 Originally published in FITNESS magazine, September 2009. Republished by BHSonline, October 2009.