Repo girl
06-13-2006, 02:48 PM
Weekly Menu Plan for Red, no lites
Monday-
B- 1 egg, 1 wedge of Laughing Cow lite cheese, ½ pita, toasted, ½ banana, coffee, 8 oz of water
AM Snack- 16 oz of water, 1 apple
Lunch- 8 oz chicken breast, Large salad w/lite dressing, 6 baby carrots, ½ of a roll, 8 oz of water
PM Snack- 16 oz of water, 15 grapes
Dinner- 6 oz turkey burger, ½ bun, 1 oz low fat cheese, 1 cup steamed broccoli, 8 oz of water
Evening snack- Sugar free popsicle, 16 oz of water
Tuesday-
B- 1 T peanut butter, 1 mini bagel, toasted, 12 small strawberries, 4 oz light yogurt, 8 oz of water, coffee
AM Snack-16 oz of water, 1 apple
Lunch- 1 lean cuisine meal, 1 large salad, 8 baby carrots, 8 oz of water
PM Snack- 16 oz of water, 1 low fat cheese stick, 1 orange
Dinner- 6 oz steak, 1 tiny baked potato with butter spray and FF sour cream, 1 cup steamed green beans (from frozen) 8 oz of water
Evening snack- 16 oz of water, sugar free popsicle
Wednesday-
B- 1 egg, 1 wedge of Laughing Cow lite cheese, ½ pita, toasted, ½ banana, coffee, 8 oz of water
AM Snack- 16 oz water, 15 grapes
Lunch- 1 Lean Pocket, 1 large salad, 6 baby carrots, 8 oz of water
PM Snack- 16 oz of water, 1 apple, 1 oz Low Fat cheese stick
Dinner- 4 oz lowfat cheese, ½ pita, sautéed onions, peppers, and mushrooms, 2 T of spaghetti sauce, make a pita pizza, 8 oz of water
Evening snack- SF popcicle, 16 oz water
Thursday
B- 1 small pancake, ¾ cup frozen raspberries, heated and sweetened with splenda, 1 T ff cool whip, 1 egg with 1 oz lf cheese, coffee, 8 oz water
AM Snack- 16 oz of water, 1 apple
Lunch- 8 oz chicken breast, Large salad w/lite dressing, 6 baby carrots, ½ of a roll, 8 oz of water
PM Snack- 16 oz of water, 15 grapes
Dinner- 8 oz grilled chicken breast, ½ pita, 1 oz lf cheese, 1 tsp sun dried tomato basil pesto, 1 cup steamed broccoli
Evening Snack- 16 oz water, sf popsicle
Friday-
B- 1 egg, 1 wedge of Laughing Cow lite cheese, ½ pita, toasted, ½ banana, coffee, 8 oz of water
AM Snack- 16 oz water, 1 cup melons
Lunch- 1 cup cottage cheese, 4 pineapple rings, large salad, 6 baby carrots, 8 oz water
PM Snack- 16 oz of water, fresh veggies
Dinner-Baked Chicken Fingers
Ingredients:
2 lbs chicken breast tenderloins
1/4 cup flour
Fresh cracked black pepper, to taste
1/2 cup egg substitute
2 Tbsp nonfat or low fat milk
1 cup plain breadcrumbs
1/4 to 1/2 tsp cayenne pepper, to taste
1/4 tsp garlic powder
1/4 tsp Morton Lite Salt
Preparation Instructions:
Preheat oven to 400 degrees F. Rinse
chicken breast tenderloins and lighly pat
dry. Arrange 3 shallow bowls on your
work surface. Place the flour in the
first dish; add black pepper and lightly
mix to season throughout. In the second
dish, whisk together the egg substitute and
milk. In the final dish, add the
breadcrumbs and spices. Mix to
combine all flavors. Coat a cookie sheet
with nonfat cooking spray and set aside.
Working with a few pieces at a time,
lightly coat chicken with flour; shake to
reomve excess. Next add to egg
mixture; turn to cover all sides.
Finally coat with breadcrumbs. Gently
press breadcrumbs into chicken. Place
chicken strips on the cookie sheet until
complete. Bake chickn in oven
about 12 to 15 minutes or until lightly browned. Turn chicken strips over and
continue to bake another 10 to 12 minutes
or until cooked through. Serve with your
choice of sauce, such as ketchup or BBQ
sauce.
Serving Size:
6 ounces cooked
Counts As:
1 Protein
1 Starches
Oven Roasted Asparagus Spears
Break off the ends of the asparagus, coat with olive oil and Morton's light salt. Bake in the oven at 450 for 8-10 minutes (depending on the size of the asparagus, I like mine to stay a bit crunchy).
Steamed broccoli and cauliflower with 1 oz LF cheese, 8 oz of water
Evening Snack- 1 small sugar free frozen yogurt, the tart flavor at Millhollow, 16 oz water
Saturday-
B-Apple Pancake
Ingredients:
1/2 or 3/4 cup of egg substitute, size
according to plan
3 slices Melba toast, crushed
1 small apple, peeled and grated
1/2 tsp cinnamon
1 packet Splenda®
Preparation Instructions:
Combine all ingredients in a small bowl.
Coat skillet with nonfat cooking spray.
Pour mixture into skillet. Heat until
lightly brown; flip over and brown on other
side. Serve.
Makes 1 serving
Serving Size:
1 pancake
Counts As:
1 Fruit
1 Protein
1 Starch
4 oz Light yogurt, coffee, 8 oz of water
AM Snack- 16 oz of water, 12 small strawberries
Lunch- Chicken and green chili salad with cheese at Bajios (No tortilla) or California Cobb at McDonalds, 8 oz water
PM Snack- 16 oz water, ½ banana
Dinner-
Chicken Sun-Dried Tomato Pesto. 4 servings, PFVV
4 skinless, boneless chicken breast halves, 6 to 8 oz. each according to plan
freshly ground pepper & Lite Salt
2 tsp olive oil
1 can diced tomatoes w/ green peppers and onions (YES IT SAYS CANNED)
1/4 cup sun-dried tomato pesto
1 can artichoke hearts in water, drained & quartered
Season both sides of chicken w/ MLS & pepper. Heat oil in a large skillet over med-high heat. Place chicken in skillet, cook, turning once to brown each side. Remove chicken from pan, and set aside. Pour tomatoes into pan, cook for 1 minute, stirring constantly. Stir in pesto & artichokes, & return chicken to pan. Cover and reduce heat to medium. Simmer for 10 minutes or until chicken is done.
2/3 cup cooked pasta, grilled zuchinni seasoned with butter spray, garlic powder, mortons and pepper, 8 oz water
PM Snack- SF snow cone or popsicle, 16 oz
Water
Sunday
B- B- 1 egg, 1 wedge of Laughing Cow lite cheese, ½ pita, toasted, ½ banana, coffee, 8 oz of water
AM Snack- 16 oz water, 15 grapes
Lunch- I know you guys usually eat out after church. Get a big chicken salad, or fish or steak with a salad, baked potato (cut in half) and steamed veggies, 8 oz of water. Basically it should be 1 protein, 1 starch, 2 veggies. Order water to drink, and after your food comes order coffee for dessert.
PM Snack- 1 apple, 16 oz water
Dinner- Fajitas with 8 oz of chicken breast or 6 oz of steak, onions, mushrooms, and peppers. Season with Mrs. Dash Southwest seasonings instead of a fajita mix. Use a low carb tortilla or a half of a pita, 1 oz of lf cheese, ff sour cream, and salsa, 8 oz water
Evening Snack- 16 oz water, SF jello cup with ff cool whip.
Monday-
B- 1 egg, 1 wedge of Laughing Cow lite cheese, ½ pita, toasted, ½ banana, coffee, 8 oz of water
AM Snack- 16 oz of water, 1 apple
Lunch- 8 oz chicken breast, Large salad w/lite dressing, 6 baby carrots, ½ of a roll, 8 oz of water
PM Snack- 16 oz of water, 15 grapes
Dinner- 6 oz turkey burger, ½ bun, 1 oz low fat cheese, 1 cup steamed broccoli, 8 oz of water
Evening snack- Sugar free popsicle, 16 oz of water
Tuesday-
B- 1 T peanut butter, 1 mini bagel, toasted, 12 small strawberries, 4 oz light yogurt, 8 oz of water, coffee
AM Snack-16 oz of water, 1 apple
Lunch- 1 lean cuisine meal, 1 large salad, 8 baby carrots, 8 oz of water
PM Snack- 16 oz of water, 1 low fat cheese stick, 1 orange
Dinner- 6 oz steak, 1 tiny baked potato with butter spray and FF sour cream, 1 cup steamed green beans (from frozen) 8 oz of water
Evening snack- 16 oz of water, sugar free popsicle
Wednesday-
B- 1 egg, 1 wedge of Laughing Cow lite cheese, ½ pita, toasted, ½ banana, coffee, 8 oz of water
AM Snack- 16 oz water, 15 grapes
Lunch- 1 Lean Pocket, 1 large salad, 6 baby carrots, 8 oz of water
PM Snack- 16 oz of water, 1 apple, 1 oz Low Fat cheese stick
Dinner- 4 oz lowfat cheese, ½ pita, sautéed onions, peppers, and mushrooms, 2 T of spaghetti sauce, make a pita pizza, 8 oz of water
Evening snack- SF popcicle, 16 oz water
Thursday
B- 1 small pancake, ¾ cup frozen raspberries, heated and sweetened with splenda, 1 T ff cool whip, 1 egg with 1 oz lf cheese, coffee, 8 oz water
AM Snack- 16 oz of water, 1 apple
Lunch- 8 oz chicken breast, Large salad w/lite dressing, 6 baby carrots, ½ of a roll, 8 oz of water
PM Snack- 16 oz of water, 15 grapes
Dinner- 8 oz grilled chicken breast, ½ pita, 1 oz lf cheese, 1 tsp sun dried tomato basil pesto, 1 cup steamed broccoli
Evening Snack- 16 oz water, sf popsicle
Friday-
B- 1 egg, 1 wedge of Laughing Cow lite cheese, ½ pita, toasted, ½ banana, coffee, 8 oz of water
AM Snack- 16 oz water, 1 cup melons
Lunch- 1 cup cottage cheese, 4 pineapple rings, large salad, 6 baby carrots, 8 oz water
PM Snack- 16 oz of water, fresh veggies
Dinner-Baked Chicken Fingers
Ingredients:
2 lbs chicken breast tenderloins
1/4 cup flour
Fresh cracked black pepper, to taste
1/2 cup egg substitute
2 Tbsp nonfat or low fat milk
1 cup plain breadcrumbs
1/4 to 1/2 tsp cayenne pepper, to taste
1/4 tsp garlic powder
1/4 tsp Morton Lite Salt
Preparation Instructions:
Preheat oven to 400 degrees F. Rinse
chicken breast tenderloins and lighly pat
dry. Arrange 3 shallow bowls on your
work surface. Place the flour in the
first dish; add black pepper and lightly
mix to season throughout. In the second
dish, whisk together the egg substitute and
milk. In the final dish, add the
breadcrumbs and spices. Mix to
combine all flavors. Coat a cookie sheet
with nonfat cooking spray and set aside.
Working with a few pieces at a time,
lightly coat chicken with flour; shake to
reomve excess. Next add to egg
mixture; turn to cover all sides.
Finally coat with breadcrumbs. Gently
press breadcrumbs into chicken. Place
chicken strips on the cookie sheet until
complete. Bake chickn in oven
about 12 to 15 minutes or until lightly browned. Turn chicken strips over and
continue to bake another 10 to 12 minutes
or until cooked through. Serve with your
choice of sauce, such as ketchup or BBQ
sauce.
Serving Size:
6 ounces cooked
Counts As:
1 Protein
1 Starches
Oven Roasted Asparagus Spears
Break off the ends of the asparagus, coat with olive oil and Morton's light salt. Bake in the oven at 450 for 8-10 minutes (depending on the size of the asparagus, I like mine to stay a bit crunchy).
Steamed broccoli and cauliflower with 1 oz LF cheese, 8 oz of water
Evening Snack- 1 small sugar free frozen yogurt, the tart flavor at Millhollow, 16 oz water
Saturday-
B-Apple Pancake
Ingredients:
1/2 or 3/4 cup of egg substitute, size
according to plan
3 slices Melba toast, crushed
1 small apple, peeled and grated
1/2 tsp cinnamon
1 packet Splenda®
Preparation Instructions:
Combine all ingredients in a small bowl.
Coat skillet with nonfat cooking spray.
Pour mixture into skillet. Heat until
lightly brown; flip over and brown on other
side. Serve.
Makes 1 serving
Serving Size:
1 pancake
Counts As:
1 Fruit
1 Protein
1 Starch
4 oz Light yogurt, coffee, 8 oz of water
AM Snack- 16 oz of water, 12 small strawberries
Lunch- Chicken and green chili salad with cheese at Bajios (No tortilla) or California Cobb at McDonalds, 8 oz water
PM Snack- 16 oz water, ½ banana
Dinner-
Chicken Sun-Dried Tomato Pesto. 4 servings, PFVV
4 skinless, boneless chicken breast halves, 6 to 8 oz. each according to plan
freshly ground pepper & Lite Salt
2 tsp olive oil
1 can diced tomatoes w/ green peppers and onions (YES IT SAYS CANNED)
1/4 cup sun-dried tomato pesto
1 can artichoke hearts in water, drained & quartered
Season both sides of chicken w/ MLS & pepper. Heat oil in a large skillet over med-high heat. Place chicken in skillet, cook, turning once to brown each side. Remove chicken from pan, and set aside. Pour tomatoes into pan, cook for 1 minute, stirring constantly. Stir in pesto & artichokes, & return chicken to pan. Cover and reduce heat to medium. Simmer for 10 minutes or until chicken is done.
2/3 cup cooked pasta, grilled zuchinni seasoned with butter spray, garlic powder, mortons and pepper, 8 oz water
PM Snack- SF snow cone or popsicle, 16 oz
Water
Sunday
B- B- 1 egg, 1 wedge of Laughing Cow lite cheese, ½ pita, toasted, ½ banana, coffee, 8 oz of water
AM Snack- 16 oz water, 15 grapes
Lunch- I know you guys usually eat out after church. Get a big chicken salad, or fish or steak with a salad, baked potato (cut in half) and steamed veggies, 8 oz of water. Basically it should be 1 protein, 1 starch, 2 veggies. Order water to drink, and after your food comes order coffee for dessert.
PM Snack- 1 apple, 16 oz water
Dinner- Fajitas with 8 oz of chicken breast or 6 oz of steak, onions, mushrooms, and peppers. Season with Mrs. Dash Southwest seasonings instead of a fajita mix. Use a low carb tortilla or a half of a pita, 1 oz of lf cheese, ff sour cream, and salsa, 8 oz water
Evening Snack- 16 oz water, SF jello cup with ff cool whip.