'AARP New American Diet': 7-Day Plan

Day 6

Breakfast: Blueberry‐banana smoothie; whole‐wheat toast with almond butter

Snack #1: Five celery sticks with 1 tablespoon all-natural peanut butter

Lunch: Minestrone soup; 1 apple

Snack #2: Small container of unsweetened applesauce

Dinner recipe: Whole Wheat Pasta With Spinach and Salmon

Serves 4

• ½ box whole‐wheat penne (or spaghetti)
• 1 clove garlic, minced
• 4 tablespoons extra‐virgin olive oil
• ¼ cup chopped basil leaves
• 2 tablespoons capers
• 1 tablespoon lemon juice
• 1½ cups baby spinach
• ½ teaspoon kosher salt
• 2 4-ounce wild salmon fillets
• 1 tablespoon grated Parmesan cheese

1. Bring a large pot of water to a boil. Add the pasta and cook until al dente, about 10 minutes.

2. Drain the pasta and transfer to a large bowl. Add the garlic, 2 tablespoons of the olive oil, basil, capers, lemon juice, spinach and salt. Toss.

3. Add the remaining 2 tablespoons olive oil to a skillet over medium-high heat. Add the salmon and cook for approximately 3 minutes per side. Remove from the pan.

4. Add the salmon to the pasta. Sprinkle with the Parmesan cheese.

Nutrients per serving: 464 calories, 32g protein, 37g carbohydrates, 9g dietary fiber, 21g fat (3g saturated fat), 62mg cholesterol, 452mg sodium

Day 7

Breakfast: 1 cup plain Greek yogurt with blueberries and walnuts; rye toast; half a cantaloupe

Snack #1: Handful of nuts (peanuts, almonds, pecans or cashews)

Lunch: Cranberry‐turkey sandwich on whole‐wheat bread

Snack #2: 1 peach

Dinner recipe: Shredded Chicken Tacos

Serves 4

• 4 whole‐wheat tortillas
• ½ pint grape tomatoes, cut in half
• 1 avocado, diced
• 1 green pepper, sliced
• ¼ cup diced red onion
• ¼ teaspoon kosher salt
• 2 cups shredded chicken breast, skinned and cooked
• 4 lime wedges

1. Heat the tortillas in microwave or toaster oven until warm.

2. Mix the tomatoes, avocado, green pepper, red onion and salt in a bowl.

3. Divide the chicken evenly among the tortillas. Top each with the avocado and tomato mixture. Serve with lime wedges on the side.

Nutrients per serving: 313 calories, 20g protein, 28g carbohydrates, 4g dietary fiber, 14g fat (2g saturated fat), 41mg cholesterol, 325mg sodium

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