Low Calorie Family Plan

May 2 - 8, 2018

Meals: Side dishes are in ITALICS Ingredients: Instructions:

Meal 1 One-Dish Dinner 8 oz French bread, cut into 1-inch cubes     Preheat oven to 450°F. Toss together bread
1 Tbsp olive oil and oil on a large baking sheet. Bake 5 to 8
4 slices center cut bacon minutes or until toasted. Meanwhile, cook
BLT Chicken Panzanella 2 lb boneless, skinless chicken breasts bacon in a cast-iron skillet over medium heat 5
Salad with Basil Dressing ½ tsp salt to 6 minutes or until crisp; drain on paper
½ tsp pepper towels, and crumble. Sprinkle chicken with salt
½ cup refrigerated yogurt Ranch dressing (such and pepper. Cook in hot drippings 5 to 6
Prep Cook Total as Bolthouse Farms) minutes per side or until done. Cut crosswise
10m 20m 30m 2 Tbsp chopped fresh basil into strips. Combine dressing and basil.
2 (10-oz) pkg mixed greens Combine lettuce, bread, and tomatoes in a
Nutritional Information 1 pint grape tomatoes bowl. Drizzle with dressing, and top with
  Main chicken and bacon.
Servings 6 Note: Garnish with extra basil if on hand.
Calories 386
Fat (g) 11
Sat. Fat (g) 2
Protein (g) 42
Carb (g) 28
Fiber (g) 3
Sodium (mg) 763
Points (SP) 5

Meal 2 Kid-Friendly 6 oz small shell pasta (about 1½ cups)     Cook pasta according to package directions,
2 cups frozen whole kernel corn adding corn during last 2 minutes of cooking;
2 (15-oz) cans black beans, drained and rinsed drain and rinse with cold water. Toss together
Taco Pasta Salad 1 cup fresh salsa pasta mixture, beans, salsa, cheese, and
1 cup shredded reduced-fat Mexican-blend vinaigrette in a bowl. Divide chips among 6
cheese plates. Top with lettuce and pasta mixture.
Prep Cook Total ⅓ cup cilantro-lime vinaigrette (such as Sam's
15m 10m 25m Choice)
1 (6-oz) pkg multigrain tortilla chips
Nutritional Information 1 (10-oz) pkg mixed greens
  Main
Servings 6
Calories 460
Fat (g) 15
Sat. Fat (g) 4
Protein (g) 17
Carb (g) 67
Fiber (g) 10
Sodium (mg) 758
Points (SP) 10

eMeals is committed to providing simple, balanced meals to help individuals make healthy choices. Our meal
plans are not intended to replace medical advice, so before adjusting your diet you should always consult your
physician regarding your specific health condition or dietary needs. Copyright © 2018, eMeals, Inc. 741
 Low Calorie Family Plan
May 2 - 8, 2018

Meals: Side dishes are in ITALICS Ingredients: Instructions:

Meal 3 Classic Favorite 2 lb peeled and deveined, large raw shrimp     Toss shrimp with Jerk seasoning and ½ tsp
1½ Tbsp Caribbean Jerk seasoning salt. Cook shrimp in hot oil in a large nonstick
¾ tsp salt, divided skillet over medium-high heat 2 to 3 minutes or
Jerk Shrimp with Mango 2 Tbsp olive oil until shrimp turn pink. Toss together mango,
Salsa 2 (6-oz) pkg diced mango (or use 2 mangos) bell pepper, jalapeño, cilantro, lime juice, and ¼
1 red bell pepper, diced tsp each salt and pepper. Serve shrimp with
Cauli-Rice with Pepitas 1 jalapeño pepper, seeded and minced salsa.
2 Tbsp chopped fresh cilantro ---------------------------------------------------------------------------------
1 Tbsp fresh lime juice     Cook cauliflower, pepitas, salt, and pepper in
Prep Cook Total
¼ tsp pepper hot oil in a large skillet over medium-high heat
15m 10m 25m
--------------------------------------------------------------------------------- 10 to15 minutes or until browned, stirring
Nutritional Information 2 (16-oz) pkg frozen riced cauliflower occasionally. Stir in green onions.
½ cup raw pepitas (pumpkin seeds)
  Main Side Total
Servings 6 6   ¾ tsp salt
Calories 211 141 352 ½ tsp pepper
Fat (g) 6 10 16 2 Tbsp olive oil
Sat. Fat (g) 4 5 9 4 green onions, chopped
Protein (g) 31 6 37
Carb (g) 10 10 20
Fiber (g) 1 4 5
Sodium (mg) 472 339 811
Points (SP) 1 2 3

Meal 4 Vegetarian 5 cups water     Bring water, lentils, garlic, and ½ tsp salt to a
2 cups green or French lentils, drained and boil in a saucepan. Reduce heat; simmer 20 to
rinsed 30 minutes or until tender. Drain, if necessary.
Lentils with Roasted 2 cloves garlic, minced Meanwhile, sauté tomatoes and celery in 2
Tomatoes 1 tsp salt, divided Tbsp hot oil in a large skillet over medium-high
2 pints grape tomatoes heat 4 to 5 minutes or until tomatoes begin to
Broccoli Rabe and Bell 1 cup sliced celery burst. Sprinkle with ¼ tsp salt; cook 1
Pepper Sauté 6 Tbsp olive oil, divided minute. Remove from heat. Whisk together
¼ cup balsamic vinegar vinegar, shallot, honey, Dijon, and ¼ tsp salt in
Prep Cook Total 1 small shallot, thinly sliced a small bowl; whisk in 4 Tbsp oil until blended.
10m 25m 35m 1 Tbsp honey Combine lentils, tomato mixture, and basil in a
1 Tbsp Dijon mustard large bowl; stir in dressing.
Nutritional Information ¼ cup chopped fresh basil ---------------------------------------------------------------------------------
---------------------------------------------------------------------------------     Sauté broccoli rabe and bell peppers in hot
  Main Side Total
Servings   1½ lb broccoli rabe oil in large skillet over medium-high heat 4
6 6
Calories 404 67 471 2 red bell peppers, thinly sliced minutes. Stir in garlic. Cook 3 minutes or until
Fat (g) 14 2 16 1 Tbsp olive oil broccoli rabe is crisp-tender. Remove from
Sat. Fat (g) 2 0 2 2 cloves garlic, minced heat; drizzle with lemon juice. Season with salt
Protein (g) 17 4 21 1 Tbsp fresh lemon juice and pepper.
Carb (g) 53 8 61 ¼ tsp salt
Fiber (g) 8 1 9 ¼ tsp pepper
Sodium (mg) 442 132 574
Points (SP) 5 1 6

Copyright © 2018, eMeals, Inc. 741

 Low Calorie Family Plan
May 2 - 8, 2018

Meals: Side dishes are in ITALICS Ingredients: Instructions:

Meal 5 Marinate Overnight 6 (4-oz) boneless, skinless chicken breasts     Sprinkle chicken with salt and pepper. Pound
and Grill ½ tsp salt to an even thickness in a zip-top plastic
¼ tsp pepper bag using the heel of your hand or a small,
Grilled Chicken 1 cup light coconut milk heavy skillet. Add coconut milk and basil to bag;
Sandwiches ¼ cup chopped fresh basil seal and turn to coat. Chill overnight. Preheat
6 (1.5-oz) whole-grain hamburger buns grill or grill pan to medium-high heat. Remove
Cucumber-Radish Slaw ⅓ cup reduced-fat mayonnaise chicken from marinade; discard marinade. Grill
1 tsp Sriracha hot sauce chicken, covered, 6 to 8 minutes per side or
--------------------------------------------------------------------------------- until done. Grill buns, cut sides down, 1 minute
Prep Cook Total
½ cup rice vinegar or until well marked. Stir together mayonnaise
15m 15m 30m
3 Tbsp vegetable oil and Sriracha; spread on bottom halves of
Nutritional Information 1 tsp honey buns. Serve chicken on buns.
¼ tsp salt ---------------------------------------------------------------------------------
  Main Side Total
Servings   1 (16-oz) pkg tricolor coleslaw     Whisk together vinegar, oil, honey, and salt
6 6
Calories 310 130 440 1 (10-oz) pkg matchstick-cut carrots in a large bowl. Add remaining ingredients; toss
Fat (g) 9 7 16 2 jalapeño peppers, seeded and minced well.
Sat. Fat (g) 2 1 3 ½ English cucumber, quartered and thinly Note: You can serve this slaw as a side dish or
Protein (g) 30 2 32 sliced a fun topping on the sandwich.
Carb (g) 24 19 43 1 cup sliced radishes
Fiber (g) 2 4 6 ¼ cup chopped fresh basil
Sodium (mg) 510 480 990
Points (SP) 6 3 9

Meal 6 Classic Favorite 1 cup chopped onion     Sauté onion and garlic in hot oil in a large
3 cloves garlic, minced saucepan over medium-high heat 2 minutes.
1 Tbsp olive oil Add beef, oregano, salt, and cayenne pepper;
Polenta with Spicy Meat 1 lb ground sirloin cook 6 minutes or until beef is browned and
Sauce ½ tsp dried oregano crumbly. Stir in marinara sauce; bring to a boil,
¼ tsp salt and simmer. Meanwhile, cook polenta, in 2
Arugula and Cucumber Salad ¼ tsp cayenne pepper batches, in a large nonstick skillet coated with
with Honey-Lemon Dressing 1 (24.5-oz) jar low-sodium marinara sauce cooking spray over medium-high heat 4 to 5
2 (18-oz) tubes polenta, cut into 9 slices each minutes per side or until crisp and slightly
Prep Cook Total 6 Tbsp chopped fresh basil brown. Place 3 slices polenta on each of 6
10m 25m 35m 6 Tbsp grated Parmesan cheese plates. Top with meat sauce. Sprinkle each
--------------------------------------------------------------------------------- serving with 1 Tbsp basil and 1 Tbsp cheese.
Nutritional Information 1½ Tbsp fresh lemon juice ---------------------------------------------------------------------------------
1½ Tbsp honey     Whisk together lemon juice, honey, mustard,
  Main Side Total
Servings   1½ tsp Dijon mustard and salt in a bowl. Gradually whisk in oil. Add
6 6
Calories 330 110 440 ½ tsp salt arugula and cucumber; toss.
Fat (g) 10 9 19 ¼ cup olive oil
Sat. Fat (g) 4 2 6 1 (5-oz) pkg arugula
Protein (g) 22 1 23 ½ English cucumber, thinly sliced
Carb (g) 36 6 42
Fiber (g) 3 1 4
Sodium (mg) 860 230 1090
Points (SP) 11 4 15

Copyright © 2018, eMeals, Inc. 741

 Low Calorie Family Plan
May 2 - 8, 2018

Meals: Side dishes are in ITALICS Ingredients: Instructions:

Meal 7 1 cup instant brown rice     Cook rice according to package directions.
½ cup slivered almonds Meanwhile, pulse nuts, basil, 2 Tbsp oil, and
¼ cup fresh basil leaves garlic in a food processor until finely chopped.
Spanish-Style Fish over 3 Tbsp olive oil, divided Add tomatoes and red peppers; pulse until
Rice 3 cloves garlic, chopped smooth, scraping down sides as needed.
2 tomatoes, coarsely chopped Sprinkle fish with salt and pepper. Cook in 1
Sautéed Green Beans with ½ cup roasted red peppers Tbsp hot oil in a large nonstick skillet over
Toasted Almonds 6 (6-oz) cod fillets (or use halibut or flounder) medium-high heat, in batches if necessary, 3
¾ tsp salt minutes per side or until fish flakes with a fork.
Prep Cook Total ¼ tsp pepper Remove from skillet, and keep warm. Pour
20m 15m 35m 3 Tbsp chopped fresh parsley tomato mixture into skillet; cook 2 minutes or
--------------------------------------------------------------------------------- until thoroughly heated. Stir parsley into hot
Nutritional Information ¼ cup slivered almonds cooked rice. Serve fish over rice. Spoon sauce
1 Tbsp olive oil over fish.
  Main Side Total
Servings   2 lb green beans, trimmed ---------------------------------------------------------------------------------
6 6
Calories 400 90 490 3 Tbsp chopped fresh parsley     Cook nuts in hot oil in a large skillet over
Fat (g) 14 5 19 2 tsp lemon zest medium heat 3 minutes or until
Sat. Fat (g) 2 1 3 ½ tsp salt toasted. Remove from skillet with a slotted
Protein (g) 36 3 39 ½ tsp pepper spoon. Add beans to skillet, and cook 5 to 7
Carb (g) 32 11 43 minutes or until crisp-tender. Sprinkle with nuts,
Fiber (g) 3 4 7 parsley, lemon zest, salt, and pepper; toss well.
Sodium (mg) 600 200 800
Points (SP) 5 2 7

Copyright © 2018, eMeals, Inc. 741

 Low Calorie Family Plan
May 2 - 8, 2018

Meal ✓ Grocery Items to Purchase Necessary Staples

Produce Meal 1
1,2 3 (10-oz) pkg mixed greens Olive oil
1,4 3 pints grape tomatoes Meal 2
1,4,5,6,7 3 (1-oz) pkg fresh basil
No staples for this meal
3 2 (6-oz) pkg diced mango
Meal 3
3 4 green onions
3 ½ bunch fresh cilantro Caribbean Jerk seasoning
Olive oil
3 1 lime
3,4 3 red bell peppers Meal 4
3,5 3 jalapeño peppers Olive oil
4 ½ bunch celery Balsamic vinegar
Dijon mustard
4 1½ lb broccoli rabe
Fresh garlic
4 1 shallot
Honey
4,6,7 2 lemons
Meal 5
5 1 (10-oz) pkg matchstick-cut carrots
Sriracha hot sauce
5 1 bunch radishes
Zip-top plastic bag
5 1 (16-oz) pkg tricolor coleslaw
Vegetable oil
5,6 1 English cucumber Rice vinegar
6 1 onion Honey
6 1 (5-oz) pkg arugula Reduced-fat mayonnaise
7 2 lb green beans Meal 6
7 2 tomatoes Olive oil
7 ½ bunch fresh parsley Dried oregano
Meat & Seafood Dijon mustard
1 ½ (12-oz) pkg center cut bacon Honey
Cayenne pepper
1,5 3½ lb boneless, skinless chicken breasts
Fresh garlic
3 2 lb peeled and deveined, large raw shrimp
Meal 7
6 1 lb ground sirloin
7 6 (6-oz) cod fillets Olive oil
Fresh garlic
Refrigerated
1 ½ (14-oz) bottle refrigerated yogurt Ranch dressing
2 ½ (16-oz) container fresh salsa
2 ½ (8-oz) pkg shredded reduced-fat Mexican-blend cheese
6 ½ (4-oz) wedge Parmesan cheese
Frozen
2 1 (12-oz) pkg frozen whole kernel corn
3 2 (16-oz) pkg frozen riced cauliflower
Canned & Packaged
2 1 (6-oz) pkg multigrain tortilla chips
2 ½ (16-oz) piece small shell pasta
2 2 (15-oz) cans black beans
2 ½ (12-oz) bottle cilantro-lime vinaigrette
3 1 (3.5-oz) pkg raw pepitas (pumpkin seeds)
4 1 (16-oz) pkg green lentils
5 1 (13.5-oz) can light coconut milk
6 1 (24.5-oz) jar low-sodium marinara sauce
6 2 (18-oz) tubes polenta
7 1 (14-oz) pkg instant brown rice
7 ½ (12-oz) jar roasted red peppers
7 1 (4-oz) pkg slivered almonds
Copyright © 2018, eMeals, Inc. 741
 Low Calorie Family Plan
May 2 - 8, 2018

Bakery & Deli

1 ½ (16-oz) loaf French bread
5 1 (12-oz) pkg whole-grain hamburger buns

Copyright © 2018, eMeals, Inc. 741