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.
Here is the second week:
Weekly Menu Plan June 5, 2006
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-
Turkey meat loaf:
1 lb turkey sausage
2 carrots
1 small onion
1 small zuchinni
2 garlic cloves
Dry Italian spices
Salt and pepper to taste
Combine all ingredients in food processor, chop until quite smooth, place in a loaf pan sprayed with pam, bake at 400 for one hour. If there is still liquid in the pan after 1 hour, drain liquid off before serving.
1 small boiled red potato, green salad, 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-
Turkey Sloppy Joe
Ingredients:
1 lb ground turkey breast
1/2 cup diced white onion
1/2 cup diced green pepper
2 small tomatoes, diced
2 Tbsp ketchup
1/2 tsp garlic powder
1/4 tsp paprika
2 tsp vinegar
1 packet Spenda®
1 tsp Worcestershire sauce
Dash of hot sauce
Dash of oregano
Dash of red pepper flakes
4 slices diet bread
Preparation Instructions:
Coat Dutch oven with nonfat cooking spray.
Brown ground turkey, onions, and peppers.
Add remaining ingredients (except bread).
Cook over low heat 10-15 minutes. Serve
over diet bread.
Makes 4 Servings
Serving Size:
1/4 recipe
6 baby carrots, cooked green veggies, 8 oz 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-
Sweet and Sour Chicken
6 or 8 oz chicken according to plan
3 green onions
1/4 medium green pepper
2 Tbsp red win vinegar
1 Tbsp cornstarch
3/4 c fresh pineapple (or drained and rinsed canned)
2 Tbsp brown sugar replacement
1/2c Herb Ox chicken broth low sodium
2 Tbsp ketchup (I use the no-salt added kind)
Spray a pan with cooking spray and cook the pepper and ontion until crisp tender , remove and set aside
Add chicken to the pan (pre cut meat into strips or chunks) and cook through. Mix vinegar, broth, ketchup, sugar and cornstarch, then add to the meat in the pan and cook until thickened. You can always thin with water or broth but I found it to be JUST right. Put the veggies back in and add pineapple, cook about 2 minutes, serve. This is an individual serving, so if you are cooking for your family, you will need to probably quadruple it.
½ cup cooked brown rice, 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-
Apricot Custard
Ingredients:
3 medium apricots, chopped
1 egg, beaten
1/2 cup skim milk
1 packet Splenda®
1/4 tsp vanilla
Dash ground nutmeg
Preparation Instructions:
Divide chopped apricots into custard cup
or ramekin. Place cup in a shallow baking
pan. In a small mixing bowl, combine the
egg, milk, Splenda ® and vanilla.
Pour egg mixture over apricots. Sprinkle
with nutmeg. Place the baking pan
containing the cup on the oven rack. Pour
warm water around custard cup in baking pan
to depth of 1-inch. Bake in a 325 °
F oven for 30 to 35 minutes, or until
knife inserted in the center comes out
clean.
Makes 1 Serving
1 slice toast, 8 oz coffee, 8 oz 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-
Turkey Meatballs
Ingredients:
1/4 cup breadcrumbs (refer to the
Vegetable, Pasta and Grains section)
2 tsp garlic powder
3 green onions, sliced
2 tsp low-sodium Worcestershire sauce
1 lb ground turkey breast
2 Tbsp egg substitute
1 cup Herb-Ox® very low-sodium chicken
broth
Preparation Instructions:
In a bowl, combine breadcrumbs, garlic
powder, onions, and Worcestershire sauce.
Add turkey and egg; mix well to combine all
ingredients. Shape into 16 meatballs.
Coat baking dish with nonfat cooking
spray. Arrange meatballs in a baking dish.
Pour broth over meatballs. Bake in 350°F
oven until no longer pink.
Makes 3-4 Servings
¼ cup spaghetti sauce, 2/3 cup cooked spaghetti noodles, 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- Crepes
Ingredients:
1/2 cup whole wheat flour
1/2 cup white flour
1/4 tsp Morton Lite Salt®
1 packet Splenda®
1/2 cup egg substitute
3/4 cup skim milk
1/4 cup water
1 tbsp margarine, melted
2 tsp vanilla extract
Preparation Instructions:
To make batter:Combine flour, salt, and
sugar substitute in small bowl. Set
aside.In a separate bowl, beat eggs and
milk together with an electric mixer.Beat
flour mixture slowly into eggs.Once flour
is combined into eggs; slowly stir in
melted butter, water, and vanilla
extract.To cook crepes:Coat small skillet,
or crepe pan, with nonfat cooking spray
and heat over medium-high flame.Scoop 2
tablespoons of batter into skillet.Tip and
rotate the skillet to help spread the
batter, as thinly as possible, over bottom
of pan. Cook 30-60 seconds, or until
bottom is lightly browned. Carefully flip
over and cook 15-20 more seconds. Remove
from pan. Set aside. Continue to cook
crepes until all batter is used. Place a
piece of wax paper between each cooked
crepe to prevent them from sticking
together. (Cool skillet for 1-2 minutes
periodically during cooking to prevent
burning.) Crepes can be frozen in the wax
paper for up to a month.
Eat 2 crepes with 12 slices strawberries sweetened with 1 packet of splenda, top with fat free cool whip, 4 oz low fat, sugar free yogurt, 8 oz of coffee, 8 oz 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- Tacos with turkey burger. Season with chili powder, cumin, garlic powder, salt and pepper. 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.
