Weight Watchers Chicken Lasagne Ready Meal
Have you thought about losing weight more times than you've made dinner from scratch this year? That's a problem, and here's a new solution: Eat clean for 3 weeks and get naturally lean by making your own meals from fresh foods—starting with these seven delicious dishes.
Each revs metabolism with clean protein, is nearly free of added sugars, and fills you up with nutritious whole foods rather than processed junk that science shows stalls weight loss. To begin, swap out six dinners for these meals this week, plus replace a couple of breakfasts with the amazing green smoothie, and you could lose up to 5 pounds.
Then, keep your clean-eating adventure alive by signing up for our new online e-course, Eat Clean to Get Lean, where you'll find a 3-week, made-for-you meal plan that can help you adopt healthier food habits for good. The course is simple and straightforward, with easy, flavorful recipes and a dynamic online support community, all to help you lose anywhere from 10 to 15 pounds in 21 days. Best of all, we promise that you won't feel hungry, thanks to the satisfying taste of real food and the absence of chemical-laden, sugary junk that causes cravings. Sign up now at eatcleancourse.com.
Spicy Tempeh Chili
kate sears
SERVES: 2
PREP TIME: 15 minutes
TOTAL TIME: 45 minutes
2 tsp canola oil
3 oz non-GMO tempeh, crumbled, or organic lean ground turkey
½ sm onion, diced
½ organic red bell pepper, seeded and diced
½ organic green bell pepper, seeded and diced
½ serrano chile, seeded and diced
½ c cooked black beans
½ c cooked pinto beans
½ c organic crushed tomatoes
1 tsp chili powder
1 tsp ground cumin
½ tsp garlic powder
½ avocado, diced
Shredded cheese (optional)
1.HEAT oil over medium heat in a pot, and sauté tempeh, onion, bell peppers, and serrano. Season with salt and black pepper and cook until browned, about 10 minutes.
2. STIR in beans, tomatoes, spices, and 2 cups water. Simmer 20 to 25 minutes, until flavors have time to blend. Serve hot, topped with avocado and cheese, if desired.
NUTRITION (per serving) 280 cal, 16 g pro, 35 g carb, 9 g fiber, 6 g sugars, 10 g fat, 1.5 g sat fat, 770 mg sodium
Braised Cabbage, Parsnip Puree, and Chicken
kate sears
SERVES: 2
PREP TIME: 15 minutes
TOTAL TIME: 45 minutes
BRAISED CABBAGE
2 c thinly sliced organic red cabbage
2 Tbsp fresh orange juice
1 Tbsp red wine vinegar
1 Tbsp honey
1 shallot, thinly sliced
1 tsp grated orange zest
¼ tsp kosher salt
PARSNIP PUREE
1 c peeled and chopped parsnips
2 Tbsp organic fat-free milk or unsweetened almond milk
1 Tbsp butter or olive oil
CHICKEN
2 sm cooked organic boneless, skinless chicken breasts (about 6 oz each)
1. COMBINE all cabbage ingredients with black pepper to taste in large pot. Mix well and place over medium heat. When mixture begins to simmer, stir well, reduce heat to low, and cover. Simmer, stirring occasionally, until liquid reduces, just coating cabbage, 30 to 40 minutes.
2. COVER parsnips with water in medium pot while cabbage cooks. Bring to a boil over high heat and cook until very tender, 10 to 12 minutes. Drain and mash with milk, butter, salt, and black pepper to taste. Puree until smooth.
3. DIVIDE cabbage and puree equally between 2 plates and serve with chicken.
NUTRITION (per serving) 330 cal, 29 g pro, 35 g carb, 5 g fiber, 18 g sugars, 9 g fat, 4.5 g sat fat, 170 mg sodium
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Salmon Cakes with Horseradish Sauce
kate sears
SERVES: 2
PREP TIME: 10 minutes
TOTAL TIME: 20 minutes
1 c canned wild salmon, flaked
⅓ c fresh whole grain bread crumbs
¼ c cooked wild rice
3 lg egg whites
½ tsp dark sesame oil
¼ c organic low-fat plain Greek yogurt
1½ tsp drained prepared horseradish
4½ tsp olive oil
2 c organic baby spinach
1 Tbsp lemon juice + wedges for serving
1. COMBINE first 5 ingredients and form into 4 patties (3" diameter). Mix yogurt and horseradish in small bowl for sauce.
2. HEAT 3 tsp of the olive oil in large nonstick skillet over medium heat. Add patties and cook, turning, until golden on both sides, about 6 minutes.
3. TOSS spinach with lemon juice and remaining 1½ tsp olive oil. Season to taste. Serve cakes with spinach, lemon wedges, and sauce.
NUTRITION (per serving) 356 cal, 29 g pro, 19 g carb, 3 g fiber, 3 g sugars, 18 g fat, 3.5 g sat fat, 475 mg sodium
MORE: The 9 Cleanest Food Choices You Can Make—And The Dirtiest
Halibut with Tomatoes and Olives
kate sears
SERVES: 2
PREP TIME: 10 minutes
TOTAL TIME: 25 minutes
3 tsp olive oil
1 clove garlic, smashed
¾ lb organic cherry tomatoes, quartered
1½ Tbsp chopped pitted kalamata olives
2 tsp fresh thyme + extra for garnish
2 wild-caught Pacific halibut fillets (about 6 oz each)
2 Tbsp fresh whole grain bread crumbs
1. PREPARE broiler for medium heat. On range, heat 1½ tsp of the oil in ovenproof skillet over medium heat; add garlic, cook 1 minute. Add tomatoes, olives, and thyme. Cook until tomatoes have wilted, 5 minutes. Add fish, skin side down, and cook until almost done, about 6 minutes.
2. TOP fish with bread crumbs. Put skillet in oven and broil until crumbs are golden and fish is done, 1 to 2 minutes.
3. DRIZZLE with remaining 1½ tsp oil and garnish with thyme to serve.
NUTRITION (per serving) 280 cal, 34 g pro, 12 g carb, 3 g fiber, 5 g sugars, 11 g fat, 2 g sat fat, 270 mg sodium
Orange Chicken and Broccoli Stir-Fry
kate sears
SERVES:2
PREP TIME: 20 minutes
TOTAL TIME: 30 minutes
¼ c fresh orange juice
1 Tbsp less-sodium soy sauce
1 Tbsp all-fruit orange marmalade
1 tsp cornstarch
2 Tbsp canola oil
½ lb organic chicken tenders, trimmed and cut into 1" pieces
1 lb organic broccoli crowns, chopped into florets
½ organic red bell pepper, seeded and thinly sliced
1 scallion, sliced + more for serving
1 lg clove garlic, minced
1½ tsp minced fresh ginger
Pinch of red-pepper flakes + more for serving
1. STIR orange juice, soy sauce, marmalade, and cornstarch in small bowl until blended. Set aside.
2.HEAT oil over medium-high heat in a wok or nonstick skillet Add chicken and cook, stirring until cooked through, 2 to 3 minutes. With slotted spoon, transfer chicken to plate.
3. ADD broccoli to wok and cook until crisp-tender, about 2 to 3 minutes. Increase heat to high, add bell pepper, and continue cooking, stirring frequently, about 2 minutes. Transfer vegetables to plate with chicken.
4. REDUCE heat to medium high and add scallion, garlic, ginger, and red-pepper flakes. Cook until fragrant, about 30 seconds. Add orange sauce to pan and cook until slightly thickened, about 30 seconds. Return chicken and vegetables to wok, and toss to coat and warm through. Serve with additional scallions and red-pepper flakes, if desired.
NUTRITION (per serving) 378 cal, 32 g pro, 26 g carb, 8 g fiber, 10 g sugars, 18 g fat, 2 g sat fat, 468 mg sodium
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Beef with Spinach and Sweet Potatoes
kate sears
SERVES: 2
PREP TIME: 15 minutes
TOTAL TIME: 30 minutes
3 tsp olive oil
½ lb organic or grass-fed beef tenderloin, cut into 4 medallions
½ lb organic sweet potatoes, peeled and cut into ½" cubes
1 clove garlic, minced
¼ tsp turmeric
⅛ tsp red-pepper flakes
1 Tbsp sherry or red wine vinegar
1½ tsp honey
5 oz organic baby spinach
⅓ c toasted pumpkin seeds
1. HEAT 1½ tsp of the oil in skillet over medium-high heat. Season beef with salt and black pepper and cook, turning, until browned, about 3 minutes for medium-rare. Transfer to plate and cover.
2. ADD remaining 1½ tsp oil to skillet. Add sweet potatoes and cook until browned, about 5 minutes. Stir in garlic, turmeric, and red-pepper flakes. Cook, stirring, 1 minute. Add vinegar and honey. Gradually add spinach and cook, stirring, until just wilted, about 2 minutes.
3. SERVE beef over spinach and sweet potatoes, topped with seeds.
NUTRITION (per serving) 430 cal, 31 g pro, 41 g carb, 9 g fiber, 9 g sugars, 16 g fat, 4 g sat fat, 532 mg sodium
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Kickin' Green Smoothie
kate sears
SERVES:1
PREP TIME: 5 minutes
TOTAL TIME: 5 minutes
½ c organic kale
½ c organic spinach
¾ c coconut water
8 oz organic fat-free plain Greek yogurt
1 med banana
½ c ice
ADD all ingredients to blender and puree until smooth.
NUTRITION (per serving) 280 cal, 23 g pro, 48 g carb, 4 g fiber, 31 g sugars, 1 g fat, 0 g sat fat, 149 mg sodium
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Weight Watchers Chicken Lasagne Ready Meal
Source: https://www.prevention.com/food-nutrition/a20480968/eat-clean-healthy-meal-plan/
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