DINNER

Salad:

2 cups lettuce (20 cal, 1 g protein); 1/2 cup tomatoes (20 cal, 0 g protein); 1/2 cup carrots (30 cal, 1 g protein); and 1/2 a cucumber (20 cal, 1 g protein). Add protein with 1/2 cup garbanzo beans (150 calories, 6 g protein). 1 tablespoon sunflower seeds (50 calories, 2 g protein). Use seasoned rice wine vinegar instead of regular dressing. This adds only 20 calories for 2 tablespoons.
Total: 310 Cal, 11 g Protein

Veggie and Chicken Stir Fry:

Do not cook in oil, instead spray the pan with a nonstick cooking spray or put oil on paper towel and rub the bottom of the pan with the oil. Cook veggies and chicken in pan. 1 cup broccoli (50 cal, 4 g protein); 1 cup cauliflower (20 cal, 2 g protein); 1 cup carrots (60 cal, 2 g protein); and one medium onion (50 cal, 1 g protein). Add 4 oz. of chicken, the size of the palm of your hand (140 cal, 27 g protein). Add store bought stir fry sauce or teriyaki sauce. Find one with 2 tablespoon’s for around 50 calories.
Total: 370 Cal, 36 g Protein

Baked Spaghetti Squash topped with Pasta Sauce and Chicken:

Cut spaghetti squash in 1/2 and place in baking pan. Put ground pepper or seasoning blend of your choice on top. Cover and bake at 350° for 90 minutes. Scoop out the “spaghetti” from the squash. 2 cups squash (40 cal, 3 g protein); 1/2 cup pasta sauce (90 cal, 2 g protein); 4 oz. of chicken, the size of the palm of your hand (140 cal, 27 g protein).
Total: 270 Cal, 32 g Protein

Polenta with Peppers and Parmesan:

Grill 2 cups of peppers and onions in frying pan on stove or over grill. Do not use oil but can spray pan or grill with nonstick cooking spray. Slice polenta into 1/2 inch slices. Top with small amount of pasta sauce and sprinkle parmesan cheese on top. Bake polenta in oven at 400° for 20 minutes. 2 slices polenta (70 cal, 2 g protein), 2 cups peppers and onions (80 cal, 2 g protein), 1/2 cup pasta sauce (90 cal, 2 g protein) 2 tbsp. parmesan cheese (40 cal, 4 g protein)
Total: 280 Cal, 10 g Protein

Salmon with Asparagus and Brown Rice:

Prepare salmon with lemon juice, capers, black pepper and onion slices on top. Bake salmon according to directions. Spray pan with cooking spray and place asparagus in bottom of pan. Season with garlic salt, pepper or other seasoning blend. Bake asparagus in oven with salmon for 20 minutes. Serve with 1/2 cup brown rice. 4oz salmon (230 cal, 25 g protein); 10 spears asparagus (20 cal, 1 g protein); 1/2 cup brown rice (100 cal, 2 g protein)
Total: 350 Cal, 28 g Protein

Pork Chops with Apple Sauce and Steamed Broccoli:

Cook pork chops according to directions. Season with pepper or seasoning of your choice. Steam broccoli in microwave for a quick way to cook. Place 2-3 tbsp. of water in the bottom of a microwave safe bowl. Place broccoli in bowl and cover with saran wrap. Microwave on high for 5 minutes. 4 oz. pork chop (120 cal, 24 g protein); 1 cup broccoli (50 cal, 4 g protein); 1/2 cup apple sauce (50 cal, 0 g protein).
Total: 220 Cal, 28 g Protein

Baked Chicken with Veggies in BBQ Sauce or Teriyaki Sauce:

You can use any vegetable that you have in the house. This is just an idea of what you can use. In a large baking dish put broccoli, cauliflower, carrots, onions and peppers in dish. Add boneless skinless chicken breasts. Put BBQ sauce or teriyaki sauce on top of the veggies and chicken. Bake covered at 350° until the chicken is done. 1/2 cup broccoli (30 cal, 2 g protein); 1/2 cup carrots (30 cal, 1 g protein); 1/2 cup cauliflower (20 cal, 1 g protein); 1/2 cup onion (20 cal, 1 g protein); 4 oz. of chicken, the size of the palm of your hand (140 cal, 27 g protein); 2 tbsp. BBQ sauce (50 calories, 0 g protein).
Total: 290 Cal, 32 g Protein

This is just an idea for you to get started. Some other fast and easy options are to use pre-packaged frozen meals. Look for some at your grocery store in the frozen foods section. Be sure they are 300 calories or less and remember to check the serving size. You may also consider getting a sandwich for lunch and saving the second half for dinner.

Please send us your ideas!

If you have a good snack or recipe that you think others would like, please email the doc at doc@mydocsdiet.com