New Year Body Shape-Up Program Shopping List and Recipes for Week One

Here is the shopping list and all the recipes you need to follow week one of the New Year Shape-Up program.

Eggs and Dairy

18 Eggs
Green tea or decaf coffee
1Pint of Low-Fat, Low-Sodium Cottage Cheese
1 Liter Low-Fat Organic Milk
Organic String Cheese
Feta Cheese
Grated Fresh Parmesan
Grated Romano Cheese
Low-Fat Organic Cream Cheese
1 Small container Low-Fat Plain Greek Yogurt

Fruits,Veggies, Nuts and Beans
2 Red Peppers
2 Yellow Peppers
1 quart Cherry Tomatoes / 3 Organic Tomatoes
1 Bag of Romaine Lettuce
1 Bag of  Spinach
8 cups of Organic Mixed Greens
1 Bunch of Organic Broccoli
1 Cucumber
2 Onions
Celery
1 Zucchini
1 Butternut Squash
1 Bag of Baby Carrots
1 Garlic Bulb
Sesame Seeds
cup of Walnuts

4 Lemons
2 Orange
Apple
Apple Sauce
1 cup of fresh berries
1 cup of Blue Berries
cup of dried cranberries
cup of raisins or Currants
2 Bananas
Cantaloupe
Vegetable Juice
Tomato Juice
Black Olives
Capers
1 Can of Chick Peas
1 Can of Corn

Condiments and Sauces
Mustard
Light Mayonnaise
Low-Fat or Fat-Free Balsamic Salad Dressing
Organic Pasta Sauce
Hummus
Olive Oil
Dijon Mustard
Honey
All Fruit Blueberry Jam
Soy Nut Butter or Organic Peanut Butter
Himalayan Salt
Ground Pepper
Brown Sugar
Chili Powder
Worcestershire Sauce
Ketchup
Cumin
Oregano
Basil
Garlic Powder
Thyme
Tarragon
Oregano
Curry Powder

Frozen
Lemon Sorbet

Bread, Pasta and Grains
Whole wheat penne
1 Small Package of Whole Wheat Pita's
1 Loaf of Whole Wheat Bread
Olive Oil Organic Rolled Oats
Four low-fat whole wheat crackers
Brown Rice Cake
1 Package of Italian Bread Crumbs

Meat
4 oz Wild Trout Fillet
4 oz Salmon Fillet
Grilled Chicken Breast
2lbs Ground Turkey
1 Pack of Turkey Sausages
1 Can Albacore Tuna
2-- 4 oz Organic Chicken Breasts
1 Package of Smoked Salmon

Recipes

Whole Wheat Breakfast Burrito
Breakfast burritos are a great option for those mornings when you want to start your day with a little spice. They are also perfect when you need something "on the go."  
Makes 1 serving

3 large egg whites
tablespoon olive oil
1 low-fat turkey sausage (about 3 ounces)
cup chopped onions
1 six-inch whole wheat tortilla
8 cherry tomatoes, cut in halves
2 tablespoons prepared salsa

Beat the egg whites in a small bowl. Heat tablespoon of the olive oil in a small frying pan and brown the turkey sausage over medium heat until cooked through, about 8 minutes.  Remove from pan and slice into pieces.  In the same pan, heat another tablespoon of olive oil and saut the onions until translucent. Add the egg whites and scramble until cooked. Remove pan from the heat, add the turkey sausage pieces and cherry tomatoes, cover and set aside as you prepare the tortilla.  In large skillet sprayed with cooking spray, warm the tortilla on both sides. Place the tortilla on a flat surface, mound the egg mixture in the center of the tortilla, top with salsa, and roll into a burrito.  

Nutritional Information per serving: 366.8 calories, 28.1 g protein, 34.8 g carbohydrates, 9.5 g fiber, 12.8 g fat, 3 g saturated fat, 945 mg sodium

Oatmeal Egg White Breakfast Frittata  
This is a good healthy alternative to pancakes, and one of my personal favorites!  Using oatmeal instead of refined flour makes this dish higher in fiber and more nutritious than a pancake.
1 serving

3 large egg whites  
cup rolled oats
tablespoon olive oil
cup low-sodium, low-fat organic cottage cheese
cup strawberries, sliced
cup banana, sliced
cup applesauce

In a small bowl, mix the egg whites and oatmeal together.  Heat the olive oil in a heavy small frying pan over medium heat.  Pour the oatmeal and egg white mixture into the warm pan and cook without stirring for 3 - 4 minutes until browned underneath. Turn and brown the flip side for 2 - 3 minutes.
Serve topped with the cottage cheese, fruit, and apple sauce.  

Nutritional Information per serving: 406.7 calories, 27 g protein, 53 g carbohydrates, 7.5 g fiber, 8.8 g fat, 1 g saturated fat, 176 mg sodium


Curried Chicken Salad
 One of my favorite fat-free balsamic dressings is made by Trader Joe's, but since balsamic dressing is so popular you will find a good selection in your grocery store.  Remember to compare the ingredients and calorie total.
Makes 1 serving

2 tablespoons light mayonnaise
teaspoon curry powder
4 ounces grilled skinless boneless chicken breast, chopped
16 walnut halves or cup
14 raisins or currants
3 cups baby green mixed lettuce
1 medium tomato, chopped
2 tablespoons fat-free balsamic salad dressing

In a medium bowl combine the mayonnaise and curry. Add the chicken, walnuts, and raisins and stir until evenly coated.
Place the lettuce on a plate and top with the curry chicken salad, chopped tomato, and sprinkle with balsamic dressing.

Nutritional Information per serving: 399 calories, 30.9 g protein, 71.3 g carbohydrates, 8.6 g fiber, 18.9 g fat, 656 mg sodium

Tomato Cucumber Salad
I love the flavors that come from mixing tomatoes, feta cheese, cucumbers, and lemon.  This makes an ideal side salad for fish or as snack on its own.
Makes 1 serving

1 medium tomato, diced
2 teaspoons chopped onions
1 cup diced cucumbers
tablespoon olive oil
Juice of 1 lemon
2 tablespoons low-fat feta cheese
teaspoon freshly ground black pepper
tablespoon finely chopped fresh basil

Combine all of the ingredients in a small seal-able container and shake well until everything is mixed together.

Nutritional Information per serving: 141 calories, 4.8 g protein, 9.7 g carbohydrates,  2.8 g fiber,  9.1 g fat, 1 g saturated fat, 246 mg sodium   

Albacore Tuna Chopped Salad

A light and refreshing salad packed full of phytonutrients, healthy fat, and protein.  This meal will definitely set you two steps ahead in your weight loss journey.  
Makes 1 serving

1 tablespoon fresh lemon juice
  teaspoon sugar
1 clove garlic, minced
teaspoon freshly ground black pepper
1 tablespoon olive oil
3 ounces albacore tuna, canned in water
1 tablespoon grated Parmesan cheese
3 cups chopped romaine lettuce
cucumber, diced
1 medium tomato, diced
cup chopped onions
cup diced red and yellow peppers
1 tablespoon of fresh parsley
5 black olives, pitted and quartered
cup canned chickpeas

Whisk together the lemon juice, sugar and garlic and pepper in a large bowl. Add the oil in a stream, whisking until combined to create a dressing.  

Add all other ingredients to the dressing and toss until well coated.

Nutritional Information per serving: 415 calories, 29.9 g protein, 35.9 g carbohydrates, 8 g fiber, 20.2 g fat, 740 mg sodium


Honey-Glazed Carrots
These are an all time favorite for many people. This recipe will definitely have less sugar and fewer calories than what you'll find in a restaurant - and so easy to prepare.
4 servings

4 cups baby carrots
3 teaspoons packed light brown sugar
1 tablespoon honey
1 tablespoon of unsalted organic butter
teaspoon salt


Boil the carrots, covered, in boiling water until firm tender, about 10 minutes. Drain the carrots. In a medium saucepan combine with all other ingredients and cook over medium heat, uncovered, stirring frequently until the sugar, honey, and butter form a glaze over the carrots, about 3 to5 minutes.  

Nutritional Information per serving: 104 calories, 1.1 g protein, 19.4 g carbohydrates, 3 g fat, 2 g saturated fat, 316 mg sodium


Baked Lemon-Herb Chicken
The light breading and the lemon give this chicken dish a lot of flavor and zest but most of the saturated fat has been eliminated by removing the skin and baking it instead of deep frying.  
4 servings

cup whole wheat bread crumbs
2 tablespoons grated Parmesan cheese
2 tablespoons sesame seeds
1 teaspoon dried oregano
1 teaspoon dried tarragon
1 teaspoon dried thyme
Grated rind and juice of one lemon
teaspoon sea salt
teaspoon freshly ground black pepper
1 large egg
4 (4-ounce) boneless skinless chicken breasts

Preheat the oven to 375F.  In a small bowl, combine the bread crumbs, Parmesan, sesame seeds, oregano, tarragon, thyme, lemon rind, salt, and pepper.  In another small bowl, beat the egg with 1 tablespoon of water and lemon juice.

Lightly grease baking pan with oil or cooking spray. Dip each chicken breast in the egg, lemon mixture and then in the bread crumbs. Place the coated chicken in the baking pan.  Bake for 40 minutes, or until the chicken is golden brown and cooked through.

Nutritional Information per serving: 240 calories, 31.5 g protein, 13.9 g carbohydrates, 2.3 g fiber, 6.6 g fat, 1.1 g saturated fat, 257 mg sodium

Mom's Turkey Vegetable Chili
Mom makes the best chili....and this one is even better the next day!  You can also divide it into individual containers and freeze them for easy meals later in the month.
Many companies make organic ketchup so you can have the great taste of ketchup without the high fructose corn syrup, food coloring, additives and preservatives. The same for Worcestershire sauce ... Annie's Natural is a one of my favorites.  Remember to read the ingredients and buy the product with the fewest additives.
Makes 4 servings

3 tablespoons olive oil
1 clove garlic, finely chopped
8 ounces lean ground turkey 7% fat  
1tablespoon fresh basil
1 tablespoon of dried oregano
1 red pepper, diced
1 yellow pepper diced
1 large onion, diced
1 cup chopped celery
1 cup chopped carrots
1 cup chopped zucchini
1 (19-ounce) can bean medley containing navy beans, lima beans, kidney beans, and chick peas.
1 (12-ounce) can corn kernels or 12 ounces frozen corn
1 (28-ounce) can diced tomatoes (no added salt or sugar)
1 tablespoon chili powder
4 tablespoons Worcestershire sauce
cup ketchup
tablespoon cumin

In a large skillet, heat the oil and saute the garlic over medium heat for 2 to 3 minutes or until the garlic begins to brown.  Add the ground turkey, basil, and oregano and continue to cook until the turkey is golden brown, about 10 minutes.  
In a large pot, combine the turkey mixture with the red pepper, yellow pepper, onion, celery, carrots, zucchini, bean medley, corn, tomatoes, chili powder, Worcestershire sauce, ketchup, and cumin.  Cook over medium heat and bring to a boil. Reduce heat to low and let simmer, covered, for 30 to 45 minutes, or until the vegetables are tender.  Stir the chili occasionally as it cooks to make sure it does not stick to the pot.

Nutritional Information per serving: 464 calories, 30.25 g protein, 70 g carbohydrates, 12 g fiber, 8 g fat, 1 g saturated fat, 745 mg sodium

Baked Romano Wild Trout  
Wild trout is a cold water fish that is packed with protein and omega-4 fatty acids, also know as healthy fish oils. Romano cheese adds an unexpected flavor when combined with Italian style bread crumbs.  The Nutritional information is provided for the Italian style bread crumbs.
Makes 4 servings

cup Italian style or plain whole wheat bread crumbs
2 tablespoons garlic powder
8 tablespoons grated Romano cheese
1/3 cup lemon juice (or more as needed)
4 (4-ounce)wild trout fillets, rinsed and patted dry
4 tablespoons fresh chopped parsley

Preheat the oven to 375 F. In a large bowl, combine the bread crumbs, garlic powder, Romano cheese, and enough lemon juice to form a paste.

Cut a piece of parchment paper large enough to loosely enclose one trout fillet. Place a fillet on the parchment paper and spread of the paste evenly on top. Sprinkle with 1 tablespoon of parsley.

Fold the parchment paper to enclose the trout loosely and tuck the ends underneath, creating a sealed pocket. Repeat this process with the remaining fillets. Place on a baking sheet and bake for 10 to 12 minutes, or until the center of the fish is opaque.

Nutritional Information per serving:  312 calories, 33.8 g protein, 19.6 g carbohydrates, 1.25 g fiber, 10.8 g fat, 4.2 g saturated fat, 587 mg sodium

Broiled Honey-Mustard Salmon

Honey mustard is traditionally a great flavoring for chicken but it also adds a real zest to salmon!
Makes 1 serving

2 teaspoons Dijon mustard
1 tablespoon honey
1 (4-ounce) wild salmon fillet, skin removed
1 teaspoon freshly ground black pepper
Juice of lemon

Preheat a broiler to medium high heat. Mix the mustard and honey together until well blended and set aside.

Sprinkle both sides of the salmon with the ground pepper and lightly coat one side of the fillet with the honey mustard.

Place the fillet honey side up on a non-stick baking sheet and broil for 5 minutes on each side, or until salmon is opaque and light pink. Sprinkle with fresh lemon juice and serve.

Nutritional Information per serving: 281 calories, 29.4 g protein, 15.3 g carbohydrates, 9.2 g fat, 1.4 g saturated fat, 305 mg sodium

Quick-and-Easy Turkey-Tomato Penne

Whole wheat or brown rice pasta, which is gluten-free, are healthier options to the version made from white flour because they are not only less refined but will also make you feel fuller longer without eating as much because of the higher fiber content.  Feeling fuller means you consume fewer calories and still feel satisfied.
Makes 4 servings

For the sauce:
12 ounces lean ground turkey 7% fat
2 teaspoon fresh basil
2 teaspoon fresh oregano
16 ounces low-sodium tomato pasta sauce (Muir Glen is a very popular Organic Pasta sauce brand with several different flavors)

For the pasta:
1 cup uncooked whole wheat penne pasta (for each serving)

In a large heavy skillet, cook the turkey, basil, and oregano over medium heat until the turkey is cooked through, about 10 minutes. Drain any excess fat. Add the tomato sauce and let simmer, covered, over low heat while you prepare the pasta.  
Prepare the pasta according to the package directions, using about 2 cups of water for every cup of dry pasta and bring to a boil in a medium pot. Drain the pasta and return to the pot. Toss the pasta and the warm sauce to coat evenly and serve immediately.
You can also store individual portions in a microwave-safe container to re-heat for a "brown bag" lunch but be sure to keep the food cool until you are ready to eat.

Nutritional Information per serving: 362 calories, 31 g protein, 55.2 g carbohydrates, 5.5 g fiber, 2.5 g fat, 73 mg sodium
 
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