Mag's Week 1 Meal Plan - Excel spreadsheet for meal log

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The Nora/Magda Diet Project Recipes

   

1) Turkey Wraps-Breakfast or Snack
2) Chocolate Ricotta Cheese Mousse-Dessert or Snack
3) Mini Strawberry Topped Cheese "Fake" Cake
4) Peanut Butter and Jelly Bites - Snack
5) Tomatillo Citrus Salsa - Use as a topping for fish or poultry
6) High Protein Turkey Chili - Lunch or Dinner

  

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Turkey Wraps-Breakfast or Snack
Serving size: 2, makes 2 wraps

 

Ingredients:

6-8  slices of Turkey-Deli style

2 tablespoons low fat cream cheese

2 long strips of cucumber
Dash of Black pepper and/or diced jalapenos

Directions:
-Take the slices of turkey and divide them in half to make two wraps (3-4 slices each)
-Spread or place 1 tablespoon of the cream cheese on the slices of turkey meat
-Peel and cut 1/2 a cucumber into long strips

-Place 1 strip of cucumber in the center of each wrap

-Season with black pepper or add diced jalapenos if desired
-Roll the turkey, cream cheese, cucumber and peppers into rolls

-Refrigerate and sever cold

 

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Chocolate Ricotta Cheese Mousse-Dessert or Snack
Serving size: 2, makes 1 cup

 

Ingredients:
1 cup ricotta cheese
1 tablespoon cocoa powder
1/8 teaspoon vanilla extract
1 packet of Splenda, Truvia or your favorite sugar substitute

 

Directions:
-Take 1 cup of low fat ricotta cheese and place in a small mixing bowl
-Add the cocoa powder and and vanilla extract and mix
-Add the sugar substitute only if you need the extra sweetness

Refrigerate and serve

Mini Strawberry Ricotta Cheese Cakes - Dessert or Snack

Serving size 1/2 cup, makes 4 servings

 

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Mini Strawberry Topped Cheese "Fake" Cake

Serving size 1, makes 4 servings

 

Ingredients:

1/4 cup peanut or almond butter

1/4 cup seed mix*

1 tablespoons  honey

8 oz non or low fat ricotta cheese

1/4 teaspoon vanilla extract (for chocolate cheese cake substitute vanilla extract with 1 teaspoon cocoa powder)

4 teaspoons sugar free strawberry jelly (any sugar free jelly can be used)

 

*Seed mix: mix equal parts sunflower and sesame seeds to make 1/4 cup

 

Directions for Crust:

-Combine 1/4 cup seed mix with 1/4 cup peanut or almond butter. 

-Add the honey and mix  thoroughly

-Refrigerate while preparing cheese cake filling

 

Directions for Cheese Cake Filling:

-In a glass bowl, mix the vanilla extract (or cocoa powder) with 8 oz non or low fat ricotta cheese. Blend until smooth.

 

Directions for Mini Strawberry Ricotta Cheese Cakes

-Remove the crust mixture from refrigerator and divide equally into 4 small glass or ceramic ramekins (use a 2 cup Pyrex dish t.o make one larger cheese cake)

-Press the mixture into the ramekins covering the bottom completely.

-Fill each ramekin with 1/4 of the filling mixture.

-Top each individual cheese cake with 1 teaspoon sugar free jelly and spread gently until covered evenly.

-Refrigerate for at least 20 minutes before serving.

 

 

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Peanut Butter and Jelly Bites - Snack
Serving size 1, makes 2 servings
 
Ingredients:
2 stalks of celery
4 tables spoons peanut or almond butter
2 tablespoons sugar free jelly
 
Directions:
-Take two clean stalks of celery and cut off the ends
-Fill each stack with 2 tablespoons of peanut or almond butter
-Spread 1 tablespoon (per stalk) sugar free jelly over the peanut butter
-Cut each stack into 4 pieces for one serving
-Store covered in the refrigerator until ready to eat.
 
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Tomatillo Citrus Salsa - Use as a topping for fish or poultry
  
Ingredients:
1 8 oz can of tomatillos
1 diced red tomato
1/2 chopped small white onion
2 finely chopped jalapeño peppers
1/4 cup chopped cilantro
Juice from 1 ripe orange (about 1/8 of a cup)
Juice from 2 limes (about 1/8 of a cup)
1/8 teaspoon cumin
1/8 teaspoon black pepper
Salt to taste
 
Directions:
-Remove skins from the tomatillos
-Roughly chop tomatillos and place is a medium size bowl
-Cut open jalapenos and remove seeds and do a fine chop
-Combine both green and red tomatoes with chopped onions, cilantro and jalapeno peppers
-Pour in juice from the orange and the lime
-Add cumin and black pepper and mix.
 
Best served if let to "rest" for about 30 minutes covered.
 
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High Protein Turkey Chili - Lunch or Dinner
Serving size 1 cup, makes 4-6 servings
 
Ingredients:
2 tablespoons olive oil
2 cloves garlic or 1/4 teaspoon garlic powder
1/4 cup diced onions
1/4 cup chopped celery
1 pound ground turkey
1 can diced tomatoes (Italian or Mexican style are great)
1 can kidney beans
1 can pinto beans
1/2 cup chicken broth or water
1/4 teaspoon chili powder
Salt and Black pepper
 
Directions:
-Heat olive oil in a large saucepan to medium temperature
-Add garlic and onions and cook for 2-3 minutes (be careful not to burn garlic as it get's pretty bitter)
-Add celery and cook through until soft.
-Add ground turkey and cook until the "pink" is gone, about 5 minutes.
-Add the entire can of diced tomatoes, juice and all
-Add both cans of beans
-Stir in the chicken broth (or water) to thin the mixture
-Add chili powder
-Add salt and black pepper to taste
-Cook at medium temperature until liquid comes to a boil then reduce to a simmer
-Cook for another 5 minutes to let spices blend
 
Serve in a bowl topped with a tablespoon of ricotta cheese or non-fat sour cream.