DIET CHALLENGE - FOOD: Dawn Jackson Blatner, Registered Dietician

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01/02/2012

Always remember to consult a physician before starting any weight loss plan.

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Not a fan of a specific diet plan? Well, Registered Dietician Dawn Jackson Blatner is here to show you what a healthy day's worth of meals should look like. Here's the day -- and the recipes!

DAWN JACKSON BLATNER'S MENU OF THE DAY FOR JANUARY 6TH

BREAKFAST

Deluxe oatmeal (400 calories)
1/2 cup rolled oats
1/2 cup water
1/2 cup 2% milk or plant-based milk
1 apple, diced
1 teaspoon chopped almonds
1 teaspoon chopped walnuts
2 teaspoons shredded, unsweetened coconut
2 teaspoons honey or 100% maple syrup
1/2 teaspoon cinnamon
Prepare oats with water and milk according to directions on package. Stir in apple pieces and top with almonds, walnuts, coconut, honey and cinnamon.

LUNCH

Bean Burrito Bowl w/ Sautéed Veggies (395 calories)
1/2 cup sliced red bell peppers
1/2 cup sliced green bell peppers
1/4 cup sliced yellow onions
2 Tablespoons salsa
3/4 cup cooked brown rice
3/4 cup canned black beans, rinsed & drained
2 Tablespoons chopped fresh cilantro
1/4 avocado, chopped
In skillet over medium heat, sauté peppers and onions in salsa for 3 minutes. Add brown rice and beans and sauté an additional 4-5 minutes until heated. Top with cilantro and avocado.

DINNER

Coconut Curry in a Hurry

Simmer 1/2 cup light coconut milk, 1/2 Tablespoon curry powder, 2 cups frozen stir-fry veggie mix, 1/2 cup canned kidney beans, rinsed and drained and 2 Tablespoons raisins; for 10 minutes (uncovered). Serve over 1/2 cup cooked brown rice.

SNACKS

Banana Walnut Soft Serve (200 calories)
1 chopped banana, frozen
5 walnut halves
1/4 cup 2% milk (or favorite type of milk)

Combine all ingredients in a blender and puree until smooth. NOTE: Add milk slowly to get your desired thickness you may not use all of it.

Cottage Cheese & Peaches (200 calories)
1/2 cup lowfat cottage cheese
1 peach, diced
1 Tablespoon chopped pecans
Serve cottage cheese topped with peaches and pecans.

DAWN JACKSON BLATNER'S MENU OF THE DAY FOR JANUARY 5TH

BREAKFAST

Green Smoothie (400 calories)
1 cup chopped kale
1 banana
1.5 cups 2% milk (or favorite type of milk)
1 Tablespoon ground flaxseed
2 teaspoons honey
Combine all ingredients in a blender and puree until smooth.

LUNCH

Cobb Salad Wrap (400 calories)
3 cups chopped Romaine lettuce
2 ounces cooked skinless chicken breast, chopped
1 hard-boiled egg, chopped
1 Tablespoon crumbled blue cheese
1 piece nitrite-free turkey bacon, cooked & crumbled
1 whole grain tortilla (about 140 calories)
Toss lettuce, chicken, egg, cheese and bacon until well combined. Wrap in tortilla.

DINNER

Pesto Chicken Pizza w/ Sundried Tomato & Spinach (410 calories)
1 Tablespoon prepared pesto
1 whole grain pita
2 cups fresh baby spinach
2 ounces cooked skinless chicken breast, chopped
1 Tablespoon chopped sundried tomatoes
2 Tablespoons shredded part-skim mozzarella cheese
Preheat oven to 350 degrees F. Spread pesto on pita and top with spinach, chicken,
tomatoes and cheese. Bake 12 minutes until pita is crisp.

SNACKS

Pistachios (30) & Pear (1)

Feta Hummus with Cucumbers (205 calories)
1/4 cup hummus
2 Tablespoons crumbled feta cheese
1 teaspoon olive oil
1 cup sliced cucumber
Mix hummus & cheese. Drizzle oil over mixture. Enjoy with cucumbers.

DAWN JACKSON BLATNER'S MENU OF THE DAY FOR JANUARY 4TH

BREAKFAST

Peach & Blueberry Yogurt Parfait (390 calories)
1 peach, diced
1/2 cup blueberries
1/2 cup plain 2% Greek yogurt
1/2 cup granola (about 200 calories)
In a tall cup or bowl, layer all ingredients.

LUNCH

Tomato, Basil & Ricotta Flatbread (400 calories)
1 whole grain flatbread (such as Flatout" brand; 120 calories)
6 Tablespoons part-skim ricotta
6 slices tomato
6 leaves fresh basil
1 cup spring salad greens
1 teaspoon fresh lemon juice
1 teaspoon olive oil
Sea salt and black pepper, to taste
1 apple
Preheat broiler or toaster oven to 350 degrees F. Bake flatbread for 7 minutes.
Remove from oven and top with ricotta, tomatoes and basil. Cook an additional 7 minutes, until crust is crisp. Serve with greens tossed with lemon juice, olive oil, salt and pepper. Serve with apple.

DINNER

Chipotle BBQ Chicken, Garlic Kale, Sweet Potato (400 calories)
2 Tablespoons barbeque sauce (choose brand with tomatoes as first ingredient and without high fructose corn syrup)
1/4 teaspoon chipotle powder
3 ounce uncooked skinless chicken breast
1 teaspoon olive oil
2 cloves garlic, minced
2 cups finely chopped kale
Sea salt and black pepper, to taste
1 sweet potato, baked or microwaved
1 teaspoon honey
1/4 teaspoon cinnamon
Heat outdoor grill or use grill pan on stovetop. Grill chicken breast until internal temperature of 165 degrees F. Mix barbeque sauce with chipotle powder and brush on grilled chicken. In skillet over medium heat, saute oil, galic and kale for 4 minutes until kale is crisp.

SNACKS

Apple, Almond Butter & Cinnamon (195 calories)
1 Tablespoon almond butter
1 apple, sliced
Cinnamon, to taste
Spread almond butter on apple slices. Sprinkle with cinnamon.

Black Bean Salsa & Tortilla Chips (195 calories)
4 Tablespoons salsa
4 Tablespoons canned black beans, rinsed & drained
10 whole corn tortilla chips
Mix salsa and beans. Serve with chips.

DAWN JACKSON BLATNER'S MENU OF THE DAY FOR JANUARY 3RD

BREAKFAST

Tomato Basil English Muffin Melt (400 calories)
1 whole grain English muffin
4 basil leaves
2 tomato slices, 1/4" thick
2 slices part-skim mozzarella cheese
1/4 avocado, sliced
On each muffin half, place 2 basil leaves, one tomato slice and one slice of cheese. Heat in toaster oven or broiler until cheese melts. Top with avocado slices.

LUNCH

Thai Shrimp Salad (420 calories)
1 lime, juiced
2 teaspoons sesame oil
1 teaspoon honey
1 teaspoon low-sodium soy sauce
2 cups chopped romaine
1/2 cup chopped red bell pepper
1/2 cup shredded carrot
2 Tablespoons chopped fresh mint
2 Tablespoons chopped fresh cilantro
2 ounces (10 large) frozen pre-cooked shelled shrimp, thawed
2 Tablespoons chopped peanuts
1 orange
Whisk lime juice, sesame oil, honey and soy sauce. Toss dressing with romaine, bell pepper, carrot, mint, cilantro and shrimp. Top with chopped peanuts. Serve with orange.

DINNER

Steak & Blue Cheese Wrap (400 calories)
2.5 ounces cooked lean steak, cut into strips
1 cup arugula
2 Tablespoons crumbled bleu cheese
1 Tablespoon dried cranberries
1 whole grain tortilla (about 140 calories)
Wrap steak, arugula, cheese and cranberries in tortilla.

SNACKS

String Cheese (1) & Grapes (1 cup)

Berries, Mint & Whipped Cream (205 calories)

1 cup halved strawberries
1/2 cup blueberries
4 leaves fresh mint, chopped
4 Tablespoons pressurized whipped cream
2 Tablespoons slivered raw almonds
Combine berries and mint. Top with whipped cream and almonds.

Breakfast: Egg and spinach scramble with toast + cafe au lait
1 teaspoon olive oil
2 eggs, beaten
1.5 cups baby spinach
1 Tablespoon chopped chives
Sea salt & black pepper, to taste
2 slices sprouted whole grain bread, toasted
1 cup (8 ounce) hot coffee
1/2 cup 2% milk or plant-based milk, warmed

Brush hot skillet with oil and cook eggs with spinach. Top with fresh chives, salt and pepper. Serve with toast. Combine coffee with milk (café au lait).

SNACK: Half grapefruit topped with plain low-fat Greek yogurt (1/2 cup)

Lunch: Greek salad with garbanzo beans and pita croutons
1 whole grain pita
2 cups mixed salad greens
1 cup chopped tomatoes
1 cup chopped cucumbers
1/2 cup garbanzo beans
2 tablespoons chopped olives
1/2 lemon, juiced
1 teaspoon olive oil
1/8 teaspoon dried dill

Cut pita in half and toast in toaster. Break up into crouton like size pieces and toss with remaining ingredients.

SNACK: Celery (6 sticks) and almond butter (2 tablespoons)

Dinner: Spicy fish tacos with grapefruit cabbage slaw
4 ounces white fish (such as tilapia, cod, halibut, snapper)
1 lime, zested and juiced
1 teaspoon honey or 100% maple syrup
1 teaspoon chili powder
1/2 jalapeño, seeded and finely diced
Sea salt and black pepper, to taste
1 cup pre-shredded broccoli slaw
1/2 grapefruit, cut into thin segments
1/4 cup julienned radishes
2 tablespoons chopped cilantro
2 corn tortillas, warmed/toasted in dry skillet

Grill or broil fish until internal temperature of 145 degrees F. Whisk lime zest/juice, honey, chili powder, jalapeño, salt and pepper. Toss dressing with slaw, grapefruit, radishes and cilantro. Serve fish and slaw in tortillas.

Here are Dawn Jackson Blatner's web exclusive tips for this week!

WHAT YOU EAT
1) 50% Produce. No matter what you are eating, make 1/2 of your meals & snacks produce. Getting full on fruits & veggies helps you naturally cut back on higher calorie, less nutritious foods. This means weight loss without hunger.

WHERE YOU EAT
2) Table-Plate-Chair. When you eat mindfully seated at a table from a plate you will naturally eat about 30% less and feel more satisfied. So...that means no eating while standing in the fridge, laying on the couch watching tv or sitting at a computer screen working.

WHEN YOU EAT
3) Eat Meals on Time. Aim to have 3 meals/day about 4-6 hours apart with 1-2 snacks daily where you are most hungry. Eating less often can leave you feeling ravenous & deprived which leads to poor food choices, but eating more often can lead to excess calories & weight gain.

HOW YOU EAT
4) Chew. Eating slowly and chewing your food will help you naturally eat about 200 calories per day less. The added bonus is chewing helps promote healthy digestion so you will feel less bloated.

FINAL WEIGHT LOSS TRICK
5) Write it Down. You can double your weight loss just by writing down what you eat. It doesn't have to be perfect and you can keep it as simple as you'd like (doesn't have to include things such as calorie or WW point tracking.) Logging makes you mindful of your food choices & portions so you are less likely to have food guilt/regrets. Find out more about Dawn Jackson Blatner at her website http://dawnjacksonblatner.com/