Monday: (1,430 calories)
Breakfast - 6 ounces tomato juice (30), 1 hard-boiled egg (80)
Lunch - Marie Calendars Turkey Dinner (350)
Dinner - Crock Pot Salsa Chicken (160), 1 cup brown rice (200), tostada made with 1 10″ flour tortilla (230), jalapenos and 1/2 cup shredded low-fat cheddar (100), 1/2 cup pico de gallo (30)
Snacks: 2 Edy’s frozen Real Fruit Bars (90), 1 Nature Valley Sweet and Salty Almond Bar (160)
4 boneless, skinless chicken breasts
1 cup salsa
1 package reduced sodium taco seasoning
1 can reduced fat cream of mushroom soup (condensed)
1/2 cup reduced fat sour cream
Add chicken to slow cooker.
Sprinkle taco seasoning over chicken.
Pour salsa and soup over chicken.
Cook on low for 6 to 8 hours.
Remove from heat and place over rice
Top with generous dollop of sour cream.
Tuesday: (1,410 calories)
Breakfast - 6 ounces tomato juice (30), 2 hard-boiled eggs (160)
Lunch - Marie Calender’s Honey Roasted Chicken Dinner (320), Kroger Cranberry Celebration, 1/2 cup (220)
Dinner - 3 cups Vegetable Barley Soup (210), 2 Whole Wheat Cheddar Popovers (170) with Brummel and Brown Yogurt Spread (50)
Snacks: 2 Edy’s Frozen fruit bars (90), Nature Valley Sweet and Salty Almond Bar (160)
Wednesday: (1,485 calories)
Breakfast - 3/4 cup Oh’s Cereal (110), 1/2 cup skim milk (80), 1/2 grapefruit (40)
Lunch - Marie Callender’s Beef Tips in Mushroom Sauce (310), 1/2 grapefruit (40)
Dinner - Baked Ham (400), 2 cups Green Beans (80), Baked Apples with Splenda and cinnamon (200)
Snacks - 2 Quaker Delights Chocolate Mint Rice Cakes (180) 1 Edy’s Frozen Fruit Bar (45)
Breakfast - Oh’s Cereal (110), 1/2 cup skim milk (80)
Lunch - Ham Sandwich (300) with lettuce and low fat mayo (15), apple (100)
Dinner - SparksPeople Hearty Ham, cheese and rice casserole (490 for 2 servings), broccoli (50), carrots (50)
Snacks - 2 Quaker Delight Chocolate Mint Rice Cakes (180), 1 Edy’s frozen fruit bar (45)
4 cups cooked medium grain brown rice (for fiber and protein)
2 cups chopped broccoli (for a vitamin and fiber kick)
1 cup chopped ham (you can subtitute lean for a lower calorie choice)
2 cups shredded cheddar cheese (for calcium and flavor)
1/2 cup reduced fat sour cream
1/2 cup low-fat/fat-free cream of broccoli soup
Italian-style bread crumbs
(seasonings to taste, but watch extra salt, because ham is naturally salty!)
Note: Prep time includes cooking the brown rice
While cooking brown rice, prepare the other food. Shred the cheese, chop the broccoli and chop the ham. When rice is done, combine in a LARGE casserole dish the rice, ham, cheese, broccoli, sour cream and soup. Mix well. On top of the mixture, add the bread crumbs.
Cook covered at 425 degrees for 1/2 hour. Serves 10.
Number of Servings: 10
Breakfast: 3/4 cup Oh’s Cereal (110), 1/2 cup skim milk (80), 1/2 grapefruit (40)
Lunch - Marie Callendars dinner (320)
Dinner - Bean Soup (I need to figure up the calories on this and enter them), whole wheat cheddar popovers
Snacks - Edy’s fruit bars (90)
Breakfast - Scrambled eggs (200) with ham (150) and toast (100)
Lunch - Marie Callender’s Dinner
Dinner - Thai Grilled Beef with String Beans and Garlic Breadsticks
Breakfast - Oh’s Cereal (110) with skim milk (80)
Lunch - leftovers (to be determined)
Dinner - Lime Grilled Chicken with Cuban Salsa, rice (200), Cranberry Celebration (220)
Snacks - to be determined