7-Day Meal Plan to Boost Protein

FIT
Meal Plan to
Boost Protein
Helping
you to get
healthy
in 2014!
HealthwaysFIT.com
FIT
Meal Plan to Boost Protein
Congratulations on becoming a member of

Healthways FIT! Heres your free meal plan.
Healthways FIT is your online community for health
and wellness. Informing, connecting and
motivating you to become active is the
Healthways FIT mission.
We arent a fitness program or diet. Were so
much more. At Healthways FIT, we understand
comprehensive well-being is more than being the
ideal weight or benching this-many pounds its about
living a functional and fulfilling life.
Recipes and meal plans are among the many perks you will receive as a
member of Healthways FIT. Some people also are eligible for a free gym
membership and personalized health coaching through SilverSneakers.
Youll see a lot more progress if you combine nutrition
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for this benefit!
As a thank you gift for joining, please enjoy this
healthy meal plan to guide you on the path to
wellness.
HealthwaysFIT.com
FIT
Your 7-day meal plan

Your meal plan includes 7 breakfasts, 7 lunches and 7 dinners for a total of 21 recipes.
Monday
DAY 1
Breakfast
Cornmeal Bacon Pancakes
Lunch
Grilled Mushroom Sandwich
Dinner
Homemade Falafel
Tuesday
DAY 2
Breakfast
Tiramisu French Toast
Lunch
Penne Salad
Dinner
Summer Chicken and Vegetable Soup
Wednesday
DAY 3
Breakfast
Strawberry-Rhubarb Yogurt
Lunch
Turkey Salad
Dinner
Steamed Salmon with Lemon Scented Zucchini
HealthwaysFIT.com
FIT
Thursday
DAY 4
Breakfast
Iced Mocha Protein Smoothie
Lunch
Instant Beet Risotto
Dinner
Ginger-Apricot Chicken Breasts
Friday
DAY 5
Breakfast
Ham, Red Pepper & Potato Frittata
Lunch
Grilled Fennel with Chipotle Sauce
Dinner
Citrus Scallops with Israel Couscous
Saturday
DAY 6
Breakfast
Chocolate Peanut Butter Oatmeal
Lunch
Pepper Pesto Stack
Dinner
Grilled Tilapia with Fennel Rosemary Sauce
DAY 7
Sunday
Breakfast
Greek Zucchini and Tomato Omelet
Lunch
Sweet Potato and Black Bean Burgers with Lime Mayonnaise
Dinner
Grilled Bourbon Pork Tenderloin
HealthwaysFIT.com
FIT
Day 1: Breakfast
3. Cooked pancakes may be kept

warm in a low oven (about
200 degrees F) until all batter is
prepared.
Cornmeal Bacon Pancakes
Ingredients
Nutrition Facts
1-1/2 cups all-purpose flour

1/4 cup cornmeal
3 Tbsp. sugar
2 tsp. baking powder
1 cup soy or almond milk
1/2 cup egg substitute
1 Tbsp. vegetable oil
1 tsp. vanilla extract
4 strips vegetarian bacon slices,
cooked and crumbled
Instructions
1. In a large bowl, whisk together
first 4 ingredients. In another
bowl, whisk together milk,
eggs, oil and vanilla. Fold wet
ingredients and bacon into flour
mixture, just until incorporated.
2. Heat griddle or skillet over
medium-high heat; spray with
cooking spray and spoon 1/3
cup batter onto griddle. Cook
until bubbles start to form
on surface of pancakes, 2 to
3 minutes. Gently flip and
continue cooking until cooked
through, about 2 more minutes.
HealthwaysFIT.com
Servings: 4
Serving size: 2 pancakes
Calories: 363
Calories from fat: 78
Total fat: 9 g
Saturated fat: 1 g
Cholesterol: 1 mg
Sodium: 53 mg
Potassium: 230 mg
Total carbohydrate: 57 g
Dietary fiber: 3 g
Sugars: 13 g
Protein: 13 g
FIT
Day 1: Lunch
Grilled Mushroom Sandwich
Ingredients

1/4 pound fresh mushrooms

2 slices whole wheat bread
1/2 tsp. olive oil
1/2 tsp. lemon juice
1/2 Tbsp. fresh coriander leaves, finely chopped
1/2 tsp. black pepper
1/2 Tbsp. grated mozzarella cheese
Instructions
1. Wash the mushrooms, remove the stalks and chop them finely. Heat olive
oil in a non-stick skillet over medium-high heat. Put chopped mushrooms
and stir-fry for 5-10 minutes or until mushrooms are slightly tender.
Season with black pepper and mix thoroughly. Mix lemon juice and
chopped coriander leaves. Set aside and cool.
2. Put cooked mushrooms on a slice of bread, spread grated cheese on top
and cover with another slice of bread. Grill the sandwich in a pre-heated
griller for 5-10 minutes or until both sides turn brown.
3. Serve hot with tomato ketchup.
Nutrition Facts

Servings: 2
Serving size: 1 sandwich
Calories per serving: 168
Total fat: 5.0 g
Sodium: 197 mg
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FIT
Day 1: Dinner
2. Pulse the final slice of bread,

empty the crumbs onto a plate
and set aside. Now take a Tbsp.
full of the falafel mixture in
the palm of your hand and
roll it into a ball, flatten the
ball, and coat all sides in the
breadcrumbs. There should be
roughly 30 balls.
3. Heat a little oil in a frying
pan, fry each falafel on low to
medium heat for 8 minutes or
until golden brown on both
sides.
4. Serve 2 falafel cutlets inside
1/2 a pitta bread with lettuce,
tomatoes, cucumber and mint
or tzatziki sauce.
Homemade Falafel
Ingredients

4 cups cooked chickpeas, mashed

1/2 cup olive oil
5 cloves of garlic
1-inch gingerroot, minced
1 tsp. rosemary
1 tsp. chives
1 1/2 tsp. thyme
3 pieces of brown bread
1/2 tsp. turmeric
1/4 tsp. red chili powder
1/2 tsp. cumin
Salt to taste
Instructions
1. Finely chop the ginger and
garlic and place in small
bowl. Add in the fresh thyme,
rosemary, chives, salt, turmeric,
chili powder and cumin to the
bowl and mix well. In a grinder
pulse 2 slices of bread until
theyre crumbs. Mix the bread
crumbs, mashed chickpeas and
garlic mixtures together.
HealthwaysFIT.com
Nutrition Facts

Servings: 8
Serving size: 4 falafel each
Total fat: 15.9 g
FIT
Day 2: Breakfast
Instructions
1. Cut bread into 12 thin slices. In a
small bowl, mix ricotta, protein
powder and coffee extract.
Spread 6 slices with ricotta
cheese; top with remaining
bread slices. Beat remaining
ingredients; dip each sandwich
into egg mixture.
2. Place a large skillet coated with
cooking spray over medium
heat. Cook sandwiches 4-5
minutes per side or until golden
brown.
Tiramisu French Toast
Ingredients

1/2 (1-pound) loaf Italian bread

1/2 cup part-skim ricotta cheese
1 scoop vanilla protein powder
1/2 tsp. coffee extract
1 cup egg substitute
1/2 cup skim milk
1 tsp. vanilla extract
1/4 tsp. rum extract
Nutrition Facts

HealthwaysFIT.com
Servings: 6
Serving size: 1 sandwich
Calories: 228
Total fat: 5 g
Saturated fat: 3 g
Cholesterol: 33 mg
Sodium: 401 mg
Potassium: 247 mg
Dietary fiber: 1 g
Sugars: 2 g
Protein: 20 g
FIT
Day 2: Lunch
Penne Salad
Ingredients

4 ounces whole wheat penne pasta, cooked and drained

1 large yellow bell pepper, finely chopped
1 large carrot, finely chopped
2 hard-boiled eggs, sliced
2 garlic cloves, minced
4 Tbsp. extra virgin olive oil
1 tsp. smooth peanut butter
2 Tbsp. lemon juice
1 Tbsp. apple cider vinegar
1 tsp. salt
1 Tbsp. crushed black pepper
Instructions
1. To make the dressing, combine the extra virgin olive oil, peanut butter,
minced garlic, lemon juice, apple cider vinegar, salt, and black pepper.
Whisk till the dressing emulsifies.
2. In a salad bowl, combine the pasta, bell pepper, carrot, and eggs. Chill in
the refrigerator. Pour the dressing on the salad before serving.
Nutrition Facts

Servings: 4
Serving size: 1 bowl
Total fat: 18.0 g
Sodium: 55 mg
HealthwaysFIT.com
FIT
Day 2: Dinner
Instructions
1. In a large saucepan sprayed
with vegetable cooking spray,
saut onion until translucent,
about 4 minutes. Add garlic
and cook 30 seconds. Add the
tomatoes and thyme and cook
4 minutes.
2. Add the stock and bay leaf and
bring to a boil; add chicken and
bring back to a simmer. Reduce
heat to medium-low and cook
8 to 10 minutes or until chicken
is just cooked. Remove and set
aside.
3. Add carrot and bell pepper to
simmering broth and cook for
5 minutes or until carrots are
tender. Add the zucchini and
simmer 3 minutes more. Stir
in the lemon zest and adjust
seasoning with salt and pepper.
4. Shred chicken and add to soup
just before serving.
Summer Chicken and

Vegetable Soup
Ingredients
Vegetable cooking spray

1 large onion, chopped

1 tsp. minced garlic

2 large tomatoes, peeled, seeded, and
diced

1 tsp. chopped fresh thyme

4 cups vegetable stock or broth

1 bay leaf

3 boneless, skinless chicken breasts

1 cup matchstick carrots

1 green bell pepper, diced

1 yellow squash, diced

1 Tbsp. grated lemon zest

1/4 tsp. salt

1/4 tsp. freshly ground black pepper
Nutrition Facts

HealthwaysFIT.com
Servings: 8
Serving size: approx. 1 cups
Total fat: 3.5 g
Sodium: 385 mg
10
FIT
Day 3: Breakfast
Strawberry-Rhubarb Yogurt
Ingredients
1-1/2 cups chopped rhubarb

1/4 cup water

2 Tbsp. honey

1 cup chopped strawberries

1 cup non-fat Greek yogurt

1 scoop vanilla protein powder
Instructions
1. Combine rhubarb, water and
honey in a saucepan; bring to
a boil. Reduce heat; simmer,
uncovered, 5-10 minutes
or until rhubarb is tender,
stirring occasionally. Stir in
strawberries and let cool to
room temperature.
2. Stir together yogurt and protein
powder. Top with 2 Tbsp. sauce;
stir slightly to swirl together.
Refrigerate remaining sauce or
save for another use.
Nutrition Facts

Servings: 1

Serving size: 1 cup yogurt, 2 Tbsp.
sauce

Calories: 290


Total fat: 3 g

Saturated fat: 1 g

Cholesterol: 65 mg

Sodium: 156 mg

Potassium: 266 mg


Dietary fiber: 2 g

Sugars: 14 g

Protein: 46 g
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11
FIT
Day 3: Lunch
Instructions
1. Combine all the ingredients
in a large bowl and stir
until thoroughly combined.
Refrigerate for at least 3 hours
before serving.
Turkey Salad
Ingredients

1 pound cold, cooked turkey

1 cup low-fat mayonnaise

4 ounces dried cranberries

1 granny smith apple, cored and
chopped

1 celery stick, chopped

1/4 red onion, minced

1/4 cup walnuts, roughly chopped

1 tsp. paprika

1/2 tsp. salt

1/2 tsp. pepper
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Nutrition Facts

Servings: 6
Serving size: 6 servings
Total fat: 21.1 g
Sodium: 568 mg
12
FIT
Day 3: Dinner
Instructions
1. Place onion and next four
ingredients in bottom of a large
Dutch oven.
2. Season fish evenly with salt and
pepper. Fit a lightly greased
steamer rack over vegetables
in Dutch oven. Place over
medium-high heat until liquid
begins to boil.
3. Reduce heat to medium-low
and carefully place fish on rack.
Cover and steam until cooked
through, about 8 to 10 minutes.
4. Serve fish on top of vegetables
and poaching liquid and top
with sliced olives. Garnish if
desired.
Steamed Salmon with Lemon

Scented Zucchini
Ingredients

1 onion, thinly sliced

1 lemon, thinly sliced
2 small zucchini, thinly sliced
1 cup white wine
cup water
4 (6-ounce) salmon fillets
tsp. kosher salt
tsp. freshly ground pepper
Nutrition Facts

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Servings: 4
Serving size: 1 salmon filet and
approximately cup vegetables
Total fat: 14.0 g
Cholesterol: 121 mg
Sodium: 246 mg
13
FIT
Day 4: Breakfast
Iced Mocha Protein Smoothie
Ingredients

2 tsp. instant espresso powder

1 cup unsweetened almond milk
2 scoops chocolate protein powder
1-1/2 cups ice cubes
Garnish; chocolate syrup and cocoa powder
Instructions
1. Place first 4 ingredients in a blender; blend until smooth, about 30
seconds. Pour into a tall glass and, if desired, drizzle with chocolate syrup
and a sprinkling of cocoa powder.
Nutrition Facts

Servings: 1
Serving size: Approx. 2-1/2 cups
Calories: 290
Total fat: 8 g
Saturated fat: 2 g
Cholesterol: 130 mg
Sodium: 280 mg
Potassium: 510 mg
Dietary fiber: 3 g
Sugars: 2 g
Protein: 47 g
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14
FIT
Day 4: Lunch
Instant Beet Risotto
Ingredients

2 Tbsp. butter
1 red onion, chopped
2 garlic cloves, chopped
1 Tbsp. cornstarch
4 cups chicken stock
1/3 cup white wine
1/4 pound cooked beet (tinned or fresh), diced
1 pound instant rice
1 ounce feta cheese, crumbled
Instructions
1. Heat the butter in a large frying pan over medium-high heat and fry the
onion for 3 to 5 minutes or until translucent. Add the garlic and fry for a
further 2 minutes.
2. Mix the cornstarch with some of the chicken stock then add it to the pan
with the rest of the stock, wine, rice, and beet. Boil for 4 minutes then
remove from the heat and leave covered for 5 minutes.
3. Stir in the feta and serve with cracked black pepper.
Nutrition Facts

Servings: 4
Serving size: approx. 1 cup
Total fat: 7.9 g
Sodium: 532 mg
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15
FIT
Day 4: Dinner
Instructions
1. Preheat oven to 350F. In
a small saucepan set over
medium heat, combine apricot
preserves, vinegar, mustard,
and ginger and cook until
mixture just comes to a simmer.
Remove from heat and set
aside.
2. Spray a large oven-proof skillet
with vegetable cooking spray
and place over medium-high
heat. Pat chicken dry and
sprinkle with salt and pepper.
Place in skillet and cook 2 to
3 minutes or until browned.
Turn chicken and pour apricot
mixture over chicken breasts
and sprinkle with rosemary.
3. Bake, uncovered, 10 to 15
minutes or until chicken is
cooked through. Note: For
testing purposes only, we used
Smuckers Simply Fruit Apricot.
Ginger-Apricot Chicken
Breasts
Ingredients

1/2 cup apricot preserves

1 Tbsp. red wine vinegar

2 tsp. Dijon mustard

1 tsp. minced fresh ginger

4 skinless, boneless chicken breast
halves

1/2 tsp. kosher salt

1/2 tsp. freshly cracked black pepper


1/2 tsp. chopped fresh rosemary
Nutrition Facts

HealthwaysFIT.com
Servings: 4
Serving size: 1 chicken breast and 2
Tbsp. sauce
Total fat: 1.8 g
Sodium: 433 mg
16
FIT
Day 5: Breakfast
3. Heat a 9-inch ovenproof

skillet over medium-high heat.
Coat pan with cooking spray.
Add potatoes and cook 2 to
3 minutes or until they start
to brown. Pour egg mixture
over potatoes and gently stir
to combine. Reduce heat to
medium-low and cook 10
minutes, uncovered, or until
eggs are almost set. Transfer
skillet to oven and bake 5 to 10
minutes or until eggs are fully
set. Cut into four wedges and
serve immediately.
Ham, Red Pepper & Potato

Frittata
Ingredients

2 cups diced Yukon Gold potatoes

3 large egg whites
2 large eggs
1 cup diced lean ham
1 (7-ounce) jar roasted red pepper,
drained and chopped
1/2 cup shredded ParmigianoReggiano cheese
1/2 tsp. chopped fresh rosemary
Instructions
1. Preheat oven to 400 degrees.
Place potatoes and enough
water to cover by 1 inch in a
large saucepan. Bring to a boil;
reduce heat and simmer 15
minutes or until potatoes are
tender. Drain and set aside to
cool.
2. Whisk together egg whites
and eggs; stir in remaining
ingredients, except potatoes.
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Nutrition Facts

Servings: 4
Serving size: 1 wedge
Calories: 192
Total fat: 6 g
Saturated fat: 3 g
Cholesterol: 113 mg
Sodium: 669 mg
Potassium: 547 mg
Dietary fiber: 2 g
Sugars: 0 g
Protein: 17 g
17
FIT
Day 5: Lunch
Instructions
1. Combine the chipotle, almonds,
garlic, bell pepper, tomato,
vinegar, and water in a food
processor. Process into a
pourable liquid, adding more
water as necessary. Let stand
for 15 minutes and adjust
seasoning with additional
vinegar.
2. Prepare grill for medium-high
direct heat.
3. Trim stalks 1/2 inch above
the fennel bulbs. Slice fennel
lengthwise into quarters,
trimming away the thickest part
of the central core, but keeping
the layers intact and attached.
Spray with cooking spray and
grill 5 minutes per side, or until
tender.
4. Serve fennel with sauce on the
side. Add salt to taste.
Grilled Fennel with Chipotle

Sauce
Ingredients

1 chipotle chili in adobo sauce

1/2 cup almonds, roasted
4 large cloves garlic, minced
1 large red bell pepper, roasted,
peeled, seeded, and chopped
1 cup tomatoes, diced and seeded
3 Tbsp. cider vinegar
1/2 cup water, or more as needed
2 large fennel bulbs
Nutrition Facts

HealthwaysFIT.com
Servings: 8
Serving Size: 1 slice
Total fat: 3.3 g
Sodium: 196 mg
18
FIT
Day 5: Dinner
2. Heat a large skillet sprayed

with vegetable cooking spray
over medium-high heat. When
hot add scallops and cook 2
minutes per side or just until
golden brown and almost
cooked through.
3. Add remaining 1 tsp. garlic, lime
and lemon juices and zest and
bring to a simmer. Remove from
heat and serve with couscous.
Citrus Scallops with Israel

Couscous
Ingredients

1 (16-oz) box Israeli couscous

2 tsp. chopped garlic, divided
1 tsp. freshly cracked black pepper
1-1/2 pounds large sea scallops
2 Tbsp. fresh lime juice
2 Tbsp. fresh lemon juice
1 tsp. lime zest
1 tsp. lemon zest
Instructions
1. Cook couscous according to
package directions, adding
1 tsp. garlic and pepper to
cooking liquid. Set aside,
keeping warm.
HealthwaysFIT.com
Nutrition Facts

Servings: 6
Serving size: Approx. 4 ounces
scallops, cup couscous
Total fat: 4.2 g
Sodium: 148 mg
19
FIT
Day 6: Breakfast
Chocolate Peanut Butter
Oatmeal
Ingredients

2. Remove from heat and stir in

protein powder and peanut
butter. Serve immediately.
Nutrition Facts

4 cups water

1/4 tsp. salt

1 cup steel-cut oats

4 scoops chocolate protein powder

2 Tbsp. peanut butter

1. In large saucepan over medium-
high heat, combine water and

salt and bring to a boil. Stir in

Instructions
the oats and bring back to a

boil; reduce heat to mediumlow and simmer, uncovered,
stirring occasionally, until oats
are done al dente, about 25 to
30 minutes.
HealthwaysFIT.com
Servings: 4
Serving size: Approx. 1 cup
Calories: 315
Total fat: 9 g
Saturated fat: 2 g
Cholesterol: 65 mg
Sodium: 89 mg
Potassium: 230 mg
Dietary fiber: 6 g
Sugars: 2 g
Protein: 31 g
20
FIT
Day 6: Lunch
approximately 1 minute. Add

peppers and cook for 5 minutes,
until they begin to soften. Add
tomato and continue cooking
another 3 to 5 minutes, until all
vegetables are softened. Season
to taste.
3. Place in processor with toasted
almonds and start machine.
Pour 2 Tbsp. of EVOO through
feeding tube and continue
pureeing (mixture will thicken
and have some texture).
4. Rinse and dry the same skillet.
Add 2 Tbsp. EVOO and the
remaining garlic, white ends
of onion, jalapeo, and ginger.
Add rice (approximately 2 cups)
to skillet, along with mung
beans and lentils, and season
to taste. Saut for 3 to 5minutes
to heat through and blend
ingredients. Then gently stir in
green onions and basil.
5. Spread pepper pesto onto plate
and top with rice and legumes.
Garnish with herbs.
Pepper Pesto Stack
Ingredients

1 cup short grain brown (or white) rice

2 cups chicken or vegetable stock

1 cup each cooked mung beans and

brown lentils

2 cloves garlic, minced

1 inch ginger, peeled and minced

1 diced red pepper, cored and
seeded

1 jalapeo, cored and seeded, minced

1 ripe red tomato, diced

2 green onions chopped fine, white

and green parts separated

1/3 cup toasted almonds, skins on

3 to 4 Thai basil leaves, finely sliced

extra virgin olive oil (EVOO)

salt and pepper to taste
Instructions
1. Bring broth to a boil and add
rice. Cook for approximately 20
minutes, until there is still some
chew. Season to taste, drain,
and set aside.
2. Meanwhile, in a medium skillet,
heat 2 Tbsp. EVOO. Add 1
garlic clove and of the white
parts of the green onion. Saut
until softened and fragrant,
HealthwaysFIT.com
Nutrition Facts

Servings: 6
Serving size: about 1 cups
Total fat: 18.4 g
Cholesterol: 3 mg
Sodium: 121 mg
21
FIT
Day 6: Dinner
medium-high heat (350 to

400) 3 minutes on each side,
or just until fish begins to flake
with a fork.
5. Puree fennel rosemary sauce in
a blender until smooth; stir in
remaining 1/4 tsp. salt and 1/4
tsp. pepper. Serve immediately
with grilled fish.
Grilled Tilapia with Fennel

Rosemary Sauce
Ingredients

1 fennel bulb, sliced

6 (6 oz.) tilapia filets
1/2 tsp. salt, divided
1/2 tsp. pepper, divided
2 tsp. orange zest
1/2 cup fresh orange juice
1/2 cup white wine
2 tsp. chopped fresh rosemary
Instructions
Nutrition Facts

Servings: 6
Serving size: 1 filet; 3 Tbsp. sauce
Total fat: 3.0 g
Cholesterol: 83 mg
Sodium: 304 mg
1. Preheat grill to medium-high

heat (350 to 400).
2. Grill fennel on a lightly greased
grill wok 5 minutes, or until
tender.
3. Cook orange zest and next 3
ingredients in a small saucepan
5 minutes over medium heat, or
until reduced to 3/4 cup. Stir in
grilled fennel. Let cool slightly.
4. Season fish evenly with salt and
pepper. Place fish on a lightly
greased grill rack and grill over
HealthwaysFIT.com
22
FIT
Day 7: Breakfast
2. Wipe out pan and spray with

vegetable cooking spray and
place over medium-low heat. In
a separate bowl, whisk together
egg substitute, soy sauce and
black pepper. Pour mixture into
pan and gently stir until curds
just begin to form. Spread
mixture into an even layer; top
one half of the eggs with the
zucchini mixture and feta.
3. When eggs have fully set, fold
uncovered half over the filling
and slide omelet from pan.
Serve immediately.
Greek Zucchini and Tomato

Omelet
Ingredients

1 zucchini, chopped into 1-inch pieces

1/2 cup cherry tomatoes


1 tsp. fresh oregano


1 cup egg substitute

1/2 tsp. reduced sodium soy sauce


2 Tbsp. crumbled reduced-fat feta
cheese
Instructions
1. Heat a large skillet coated with
cooking spray over mediumhigh heat ; add zucchini and
cook, stirring frequently, 4
to 5 minutes or until tender
and starting to brown. Add
tomatoes, garlic and oregano
and cook 30 seconds. Remove
from heat and pour mixture
into a bowl and set aside
keeping warm.
HealthwaysFIT.com
Nutrition Facts

Servings: 2
Serving size: 1/2 omelet
Calories: 148
Total fat: 1 g
Saturated fat: 0 g
Cholesterol: 3 mg
Sodium: 513 mg
Potassium: 716 mg
Dietary fiber: 2 g
Sugars: 2 g
Protein: 23 g
23
FIT
Day 7: Lunch
3. Heat a large skillet sprayed with

cooking spray over mediumhigh heat. Add onions and cook
3 to 4 minutes or until tender.
Stir in jalapeno, cumin, and
garlic and cook 30 seconds.
4. Transfer onion mixture to a
large bowl and add mashed
black beans, sweet potato, egg,
and cup breadcrumbs. Stir to
combine.
5. Form mixture into eight patties
and sprinkle with remaining
cup breadcrumbs. Set patties on
a lightly greased baking sheet
and spray evenly with cooking
spray.
6. Broil 8 to 10 minutes per side or
until golden brown and cooked
through. Serve immediately
on hamburger buns with lime
mayonnaise.
Sweet Potato and Black Bean

Burgers with Lime Mayonnaise
Ingredients

cup reduced fat mayonnaise

1 lime
tsp. hot sauce
1 small onion, chopped
1 jalapeno, minced
2 tsp. ground cumin
2 (14.5-ounce) cans black beans,
drained, rinsed and mashed
2 cups grated raw sweet potato
1 egg, lightly beaten
1 cup plain breadcrumbs, divided
Whole wheat hamburger buns
Instructions
1. Preheat broiler for mediumhigh heat. Set oven rack to be 4
to 5 inches from broiler.
2. Zest and squeeze the lime into
a small bowl. Add mayonnaise
and hot sauce and stir to
combine. Refrigerate until ready
to serve.
HealthwaysFIT.com
Nutrition Facts

Servings: 8
Serving size: 1 hamburger and 1
Tbsp. mayonnaise
Total fat: 8.4 g
Cholesterol: 28 mg
Sodium: 421 mg
24
FIT
Day 7: Dinner
Instructions
1. Remove silver skin from
tenderloin, leaving a thin layer
of fat covering the tenderloin.
2. Whisk together soy sauce and
remaining ingredients in a
shallow dish or bowl. Add pork
and turn to coat in marinade.
Cover and refrigerate up to 6
hours.
3. Remove pork from marinade,
discarding marinade.
Allow pork to rest at room
temperature 30 minutes before
cooking.
4. Heat charcoal, gas or indoor
grill to medium-high heat.
Pat pork dry and lightly spray
with vegetable cooking spray.
Place on grill and cook, 8 to
10 minutes per side or until
thermometer inserted into
thickest portion registers 155F.
Remove from grill and allow to
rest, uncovered, for 10 minutes
before slicing.
Grilled Bourbon Pork

Tenderloin
Ingredients

2 pounds pork tenderloin

6 Tbsp. lite soy sauce
1/4 cup bourbon
3 Tbsp. Worcestershire sauce
2 Tbsp. canola oil
2 Tbsp. brown sugar
2 tsp. freshly cracked black pepper
Nutrition Facts

HealthwaysFIT.com
Servings: 8
Serving size: approx. 4 ounces
Total fat: 5.3 g
Sodium: 449 mg
25
FIT
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FIT

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Cornmeal Bacon Pancakes

Grilled Mushroom Sandwich

Tiramisu French Toast

Summer Chicken and Vegetable Soup

Steamed Salmon with Lemon Scented Zucchini

Iced Mocha Protein Smoothie

Instant Beet Risotto

Ginger-Apricot Chicken Breasts

Ham, Red Pepper & Potato Frittata

Grilled Fennel with Chipotle Sauce

Citrus Scallops with Israel Couscous

Chocolate Peanut Butter Oatmeal

Pepper Pesto Stack

Grilled Tilapia with Fennel Rosemary Sauce

Greek Zucchini and Tomato Omelet

Sweet Potato and Black Bean Burgers with Lime Mayonnaise

Grilled Bourbon Pork Tenderloin

3. Cooked pancakes may be kept

Cornmeal Bacon Pancakes

1-1/2 cups all-purpose flour

1/4 pound fresh mushrooms

2. Pulse the final slice of bread,

4 cups cooked chickpeas, mashed

Tiramisu French Toast

1/2 (1-pound) loaf Italian bread

4 ounces whole wheat penne pasta, cooked and drained

Summer Chicken and

Steamed Salmon with Lemon

1 onion, thinly sliced

2 tsp. instant espresso powder

3. Heat a 9-inch ovenproof

Ham, Red Pepper & Potato

2 cups diced Yukon Gold potatoes

Grilled Fennel with Chipotle

1 chipotle chili in adobo sauce

2. Heat a large skillet sprayed

Citrus Scallops with Israel

1 (16-oz) box Israeli couscous

2. Remove from heat and stir in

the oats and bring back to a

approximately 1 minute. Add

Pepper Pesto Stack

medium-high heat (350 to

Grilled Tilapia with Fennel

1 fennel bulb, sliced

1. Preheat grill to medium-high

2. Wipe out pan and spray with

Greek Zucchini and Tomato

3. Heat a large skillet sprayed with

Sweet Potato and Black Bean

cup reduced fat mayonnaise

Grilled Bourbon Pork

2 pounds pork tenderloin

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