Monday
Breakfast
- 1 1/4 cups bran flakes cereal topped with 1/2 banana, sliced
- 1 cup fat-free milk
Lunch
- Spinach Salad: Top 3 to 4 cups baby spinach leaves with 1 hard-cooked egg, chopped; 2 strips cooked bacon, crumbled; 5 mushrooms, thinly sliced; 1/3 cup croutons; 1/4 cup crumbled feta cheese; 3 slices red onion. Toss ingredients together, then drizzle with a flavored vinegar, such as red wine, balsamic or seasoned rice vinegar.
- Pear
Dinner
- Savory Asian Patty: Mix 1 pound ground turkey breast with 8 canned water chestnuts, diced; 2 garlic cloves, minced; 4 green onions, thinly sliced; 1/2 cup unsweetened applesauce; 4 teaspoons soy sauce. Shape mixture into 4 patties. Freeze 3 for later use. In nonstick skillet coated with cooking spray, cook patty over medium heat until thoroughly cooked throughout. Serve with a side dish of 3/4 cup cooked rice tossed with 1 teaspoon soy sauce, 1 teaspoon seasoned brown rice vinegar, and 1/2 teaspoon Asian sesame oil.
- 2 cups broccoli florets, steamed
- 1 cup berries
Tuesday
Breakfast
- One split, toasted English muffin sprinkled with 1/4 cup shredded cheese (any type). Broil until cheese melts.
- 1/2 grapefruit sprinkled with 1 teaspoon brown sugar
Lunch
- Spread 1 slice raisin bread with 1 1/2 tablespoons peanut butter. Top with 1/2 banana, sliced. Drizzle with 1 teaspoon honey and cover with another slice of raisin bread.
- 1 cup fat-free milk
Dinner
- Spicy Chicken Olé: On a 12-inch-long sheet of heavy-duty aluminum foil, center a 5-ounce skinless, boneless chicken breast. Top with 3/4 cup canned corn with peppers, 1/4 cup salsa, and 1 tablespoon fresh cilantro (optional). Fold foil into a packet. Bake on cookie sheet at 450 degrees F about 18 minutes.
- Avocado Salad: On lettuce leaves, arrange 1 tangerine, peeled and divided into segments; 1/4 ripe avocado, thinly sliced; 1 slice red onion. Sprinkle with 1 teaspoon lemon juice and 1/2 teaspoon olive oil.
Wednesday
Breakfast
- Cook 1/2 cup oats with 1 cup fat-free milk. Stir in 2 tablespoons apple butter, 1 tablespoon raisins, and pinch of cinnamon.
Lunch
- Cut whole wheat pita in half. Spread 3 tablespoons hummus in each pocket. Stuff with tomato and cucumber slices and baby spinach leaves. Sprinkle stuffing with a flavored vinegar.
- 6 ounces greek yogurt
- 1 kiwifruit
Dinner
- Chicken Breast: teaspoon grated orange rind until boiling. Remove from heat; stir in 1/4 cup couscous. Cover and let sit 5 minutes. Serve with 1 cup steamed green beans.
Breakfast
- Boiled Eggs.
Lunch
- Top 3 to 4 cups salad greens with 1/2 cup water-packed white tuna, drained; 1 small tomato, cut into wedges; 2 green onions, sliced. Drizzle with a mixture of 1 teaspoon olive oil and 1 tablespoon flavored vinegar.
- 1/2 whole wheat pita
- 6 ounces calcium-fortified orange juice
Dinner
- Savory Stir-Fry: In nonstick skillet coated with cooking spray, lightly brown 3 ounces beef strips over medium-high heat. Add 1 1/2 cups frozen stir-fry vegetables and 1 tablespoon bottled stir-fry sauce. Cover and cook over low heat until the vegetables are tender-crisp. Drizzle with 1/2 teaspoon Asian sesame oil. Serve over 3/4 cup cooked brown rice.
Friday
Breakfast
- Beat 1 egg with 2 tablespoons grated cheese. Add dash of cayenne pepper sauce. Cook in nonstick skillet coated with cooking spray.
- Tangerine
Lunch
- Spread 1 tablespoon light mayonnaise on 2 slices rye bread. Layer 2 ounces thinly sliced extra-lean ham, 1 ounce sliced cheese, 4 dill pickle slices, 1 jarred roasted red pepper, 1 onion slice, and lettuce leaves between bread.
- 1/2 grapefruit
Dinner
- Chili-Rubbed Spicy Salmon: Coat 5-ounce salmon fillet with a mixture of 1 teaspoon chili powder, 1/2 teaspoon ground cumin, 1/4 teaspoon red pepper, and 1/8 teaspoon salt. Spray with cooking spray. In nonstick skillet over medium heat, cook until opaque, turning once. Serve with 2/3 cup refrigerated mashed potatoes and 12 roasted asparagus spears sprinkled with lemon juice.
- 1/4 cantaloupe wedge
Saturday
Breakfast
- Smoothie: In blender, combine 1 cup fat-free milk; 1 frozen peeled banana, sliced; and 1 tablespoon peanut butter.
Lunch
- Spread 2 teaspoons spicy brown mustard on 2 slices rye bread. Layer 3 ounces of thinly sliced lean roast beef with tomato and onion slices between bread.
- 6 ounces greek yogurt with 1 tablespoon raisins
Dinner
- Sweet Chicken with Grapes: In nonstick skillet with 1 teaspoon olive oil, cook 5 ounces boneless, skinless chicken breast; 1 tablespoon minced shallots; 1/4 teaspoon thyme; 1/4 teaspoon salt; and a dash of pepper until chicken is browned on both sides and loses pink color throughout. Place chicken on plate. Add 3/4 cup halved seedless grapes and 1/4 cup white wine to skillet; boil 1 minute. Pour over chicken.
- Serve with 3/4 cup cooked brown rice.
Sunday
Breakfast
- 1/2 cantaloupe topped with 3/4 cup low-fat cottage cheese
- 1 slice toasted raisin bread, spread with 1 tablespoon apple butter
Lunch
- Top 1 sweet potato with 1/4 cup grated cheese, 3 tablespoons diced avocado, and 8 baby carrots
Dinner
- Savory Veggie Burger (No Bread): In nonstick skillet, add 1 teaspoon olive oil, 1 thinly sliced medium onion, salt, black pepper, and dried rosemary to taste. Cook until onion is tender and golden, stirring occasionally. Pan-grill one veggie burger. Mix 1 tablespoon light mayonnaise with 1/2 teaspoon Dijon mustard; spread inside whole wheat pita, halved. Cut burger in half and tuck into pita pockets along with baby spinach leaves and caramelized onion.
- 1 cup berries
Snacks
12 mini -flavor rice cakes
9 plain almonds
5 celery sticks
1 String cheese
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