Prep Time Menu_clock 40 minutes
Ck_menu_getlist Ck_menu_seemenus
Menu for Day 1
(click on any link to see the recipe - remember, recipe yields are adjustable)
Green Salad
Mashed Sweet Potatoes with Toasted Pecans
Pan-Roasted Chicken Breasts

Nutritional Information (per serving of the meal):
Calories: 438
Carbohydrates: 57g
Fat: 12g
Saturated Fat: 2g
Protein: 29g
Sodium: 349mg
% Calories from Fat: 25%
% Calories from Saturated Fat: 4%

PREP NOTES: These tips help you get dinner on the table in 30 minutes.
  • Peel the sweet potatoes. Place them in a pot, cover with water and bring to a boil.
  • Season the chicken and begin cooking.
  • Toast the pecans and set aside.
  • While the chicken and potatoes finish cooking, prepare the green salad.
  • Mash the sweet potatoes with butter and brown sugar and serve alongside the chicken.
  • Slice the fresh apples for dessert.
Below is a list of items you will need from the store. Uncheck any items you may already have and press the printer friendly button at the bottom of this page.
4 apples : (apples)
4 cups mesclun, (green salad mix), about 4 handfuls : (Green Salad)
2 teaspoons finely chopped shallots : (Green Salad)
3 large sweet potatoes, (or yams) : (Mashed Sweet Potatoes with Toasted Pecans)
meat, poultry & seafood
4 chicken breasts, boneless, skinless, (about 4 ounces each) pounded thin with a mallet : (Pan-Roasted Chicken Breasts)
spices & seasonings
1 freshly ground black pepper : (Green Salad,Pan-Roasted Chicken Breasts)
freshly ground cinnamon, to taste : (Mashed Sweet Potatoes with Toasted Pecans)
snacks & nuts
4 tablespoons pecans, toasted : (Mashed Sweet Potatoes with Toasted Pecans)
1 tablespoon brown sugar : (Mashed Sweet Potatoes with Toasted Pecans)
1/4 teaspoon kosher salt : (Pan-Roasted Chicken Breasts)
1 1/2 tablespoons olive oil : (Pan-Roasted Chicken Breasts)
1 1/2 tablespoons rice vinegar, (seasoned variety) : (Green Salad)
Select your ingredients and click the "printer friendly" button to receive your shopping list.

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