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#2 Seven Day Menu Planner
There are at
least two servings of milk and five servings of fruits and/or
vegetables on each days menu plan. Enjoy!
MONDAY
BREAKFAST
Blueberry Bagel S'more,
(Spread 2 tbsp marshmallow creme over 1/2 small blueberry bagel; sprinkle
with a dash of ground cinnamon and 2 tsp finely chopped milk chocolate. Broil
until chocolate melts.) (4 Points)
Banana, 1
Skim Milk, 1 cup
LUNCH
Arugula-Couscous-Raisin Salad,
(Combine 1/2 cup boiling water; 1/3 cup uncooked couscous, 2 tbsp each
of raisins and chopped red onion, and 1 tsp each of olive oil and
lemon juice. Cover and let stand 5 minutes. Add 1/2 cup chopped arugula and
1/3 cup drained canned chickpeas; toss.) (5 Points)
Graham crackers, 3 (2 1/2-inch) rectangles
DINNER
Pecan-Crusted Flounder,
(Combine 2 tbsp cornmeal and 1 tbsp finely ground pecans; dredge 1 [6-ounce]
flounder fillet in mixture. Heat 1 tsp olive oil over medium heat in a nonstick
skillet; cook fish 2 minutes on each side or until done.) (7
Points)
Tangy Carrot-Cabbage Slaw, (Combine 1 cup shredded green cabbage,
1/4 cup shredded carrot, 1 tbsp raisins, 2 tsp cider vinegar, 1/8 tsp each
of salt and pepper; and a dash of celery seeds; toss.) (1
Point)
SNACK
Orange Juice, 1/2cup
Vanilla Fat-Free Aspartame-Sweetened Yogurt, 8 ounces
POINTS FOR THE DAY: 25
TUESDAY
BREAKFAST
Hot Cooked Cream of,
1 cup w/2 tbsp raisins
Skim Milk, 1 cup
Orange Juice, 1/2 cup
LUNCH
Simple Jambalaya, (Place a nonstick skillet over medium-high heat. Add 1 ounce sliced turkey kielbasa, 1/2 cup each of chopped onion and green bell pepper; and 1 minced garlic clove; sauté 3 minutes. Stir in 1 cup cooked brown rice, 3/4 cup undrained canned diced tomatoes, 1/2 tsp Cajun seasoning, and a dash of hot sauce; cook 5 minutes.) (5 Points)
DINNER
Blackened Steak, (Brush
1 [4 ounce] filet mignon steak with 1 tsp each of Worcestershire sauce
and olive oil; sprinkle with a 1/8 tsp Cajun seasoning. Heat a heavy skillet
over high heat 3 minutes; add steak. Cook 3 minutes on each side or until
desired degree of doneness.) (6 Points)
Baked Potato, 1 large w/2 tbsp fat-free sour cream
Arugula Salad, (Combine 2 cups fresh spinach, 1/4 cup trimmed
arugula, and 2 tbsp fat-free red wine vinaigrette; toss.) (1
Point)
SNACK
Banana, 1, with 1
tbsp peanut butter
Skim Milk, 1 cup
POINTS FOR THE DAY: 27
WEDNESDAY
BREAKFAST
Fruit Bagel, (Spread
2 tbsp fat-free strawberry cream cheese over 1/2 small blueberry bagel; top
with 1/2 apple, sliced.) (3 Points)
Skim Milk, 1 cup
LUNCH
Tuna-Pasta Salad,
(Combine 1 cup hot cooked macaroni, 2 tbsp chopped trimmed arugula, 1 tbsp
each of chopped green onions and fresh parsley, and 1 tbsp light mayonnaise,
1 tsp spicy brown mustard, and 4 ounces drained canned albacore tuna, flaked;
toss well.) (8 Points)
Skim Milk, 1 cup
DINNER
Ratatauille and Brown Rice, (Heat 1 tsp olive oil in a nonstick skillet over medium heat. Add 1 cup sliced zucchini, 1/4 cup each of sliced onion, mushrooms, and green bell pepper; and 1 minced garlic clove; sauté 4 minutes. Add 1/2 cup undrained canned diced tomatoes, and 1/8 tsp each of dried Italian seasoning and pepper; cook 1 minute. Serve over 1/2 cup hot-cooked brown rice. Top with 2 tbsp grated Parmesan cheese.) (5 Points)
SNACK
Angel Food Toast,
(Brush 1 [1 ounce] slice angel food cake with 1/2 tsp margarine; sprinkle
with 1 tbsp sugar. Broil until sugar is golden. Top with 1/2 cup sliced strawberries.)
(4 Points)
Orange Juice, 1 cup
POINTS FOR THE DAY: 25
THURSDAY
BREAKFAST
Bulgur Breakfast Pilaf,
(Combine 1/4 cup each of uncooked bulgur and boiling water in a small
bowl; cover and let stand 20 minutes or until water is absorbed. Stir in 1/3
cup skim milk, 2 tbsp raisins, 2 tsp chopped almonds, 1 tsp each of
sugar and margarine, and a dash of salt.) (6 Points)
Skim Milk, 1 cup
Orange Juice, 1/2 cup
LUNCH
Hamburger, 1 small,
fast food
Green Salad, 1 cup, with 2 tbsp fat-free Italian dressing
and 1 tbsp grated Parmesan Cheese
DINNER
Penne With Vegetable Marinara Sauce, (Heat 1 tsp olive oil in a saucepan over medium heat. Add 1/3 cup each of chopped mushroom, onion, and zucchini, and 1 minced garlic clove; sauté 2 minutes. Stir in 3/4 cup fat-free marinara sauce and 1 cup hot-cooked penne pasta; sprinkle with 2 tbsp grated Parmesan cheese.) (7 Points)
SNACK
S'more Smoothie, (Place 2/3 cup skim milk, 1/2 cup vanilla fat-free ice cream, and 1 banana in a blender; process until smooth. Top with 1 tbsp marshmallow creme; sprinkle with 1 tbsp each of finely chopped milk chocolate and crushed graham crackers.) (7 Points)
POINTS FOR THE DAY: 28
FRIDAY
BREAKFAST
Blueberry Bagel, 1
small with 2 tbsp fat-free strawberry cream cheese
Skim Milk, 1 cup
LUNCH
Tabbouleh Salad, (Combine
1/4 cup each of uncooked bulgur and boiling water in a small bowl;
cover and let stand 20 minutes or until water is absorbed. Stir in 1/3 cup
each of diced tomato, diced cucumber, and drained canned chickpeas,
2 tbsp chopped fresh parsley, 1 tbsp lemon juice, 1 tsp olive oil, and a dash
of salt.) (4 Points)
Skim Milk, 1 cup
Grapes, 1 cup
Carrot Sticks, 1 cup
DINNER
Chile-Lime Salmon,
(Heat 1 teaspoon olive oil in a nonstick skillet over medium heat. Add 1 halved
jalapeno pepper, and sauté 2 minutes; discard pepper. Increase heat to medium-high.
Add 1 [4 ounce] salmon fillet; cook 2 minutes on each side or until desired
degree of doneness. Add 2 tbsp fresh lime juice to pan.) (5
Points)
Hot-Cooked Pasta, 1 cup, tossed with 2 tsp each of soy
sauce and lime juice.
Steamed Snow Peas, 1 cup
SNACK
Banana-Strawberry Sundae, (Top 3/4 cup each of sliced banana and strawberries with 1/2 cup vanilla fat-free ice cream; top with 1 tbsp chocolate syrup and 1 tsp chopped pecans.) (5 Points)
POINTS FOR THE DAY: 27
SATURDAY
BREAKFAST
Egg-and-Sausage Scramble,
(Combine 1 large egg, 1 large egg white, and 1 tbsp skim milk in a bowl; stir.
Place a nonstick skillet coated with cooking spray over medium-high heat until
hot. Add 1 ounce chopped turkey kielbasa; sauté 2 minutes. Add egg mixture,
and cook until set, stirring occasionally.) (3 Points)
Skim Milk, 1 cup
Orange Juice, 1 cup
LUNCH
Macaroni and Cheese,
(Combine 1 cup hot cooked macaroni, 1/4 cup fat-free cottage cheese, 3 tbsp
each of shredded cheddar cheese and skim milk, and a dash each
of salt and pepper in a small baking dish; stir. Bake at 350 degrees for 15
minutes or until bubbly.) (6 Points)
Grapes, 1 cup
DINNER
Portobello Sandwich,
(Brush 2 tsp balsamic vinegar and 1 tsp olive oil over 1 portobello mushroom;
broil 5 minutes. Sprinkle with 3 tbsp Parmesan cheese. Place mushroom, 2 tomato
slices, and 2 lettuce leaves onto a 2-ounce bun.) (6
Points)
Cabbage-Apple Slaw, (Toss 1 cup shredded cabbage with
1/2 cup chopped apple, 1 tbsp light mayonnaise, and a dash each of sugar and
cider vinegar.) (2 Points)
SNACK
Blueberry Fat-Free Yogurt, 8 ounces
POINTS FOR THE DAY: 27
SUNDAY
BREAKFAST
Peach Angel, (Spoon 1/2 cup drained canned unsweetened sliced peaches over 1 [1 ounce] slice angel food cake; top with 8 ounces vanilla fat-free yogurt, and sprinkle with ground cinnamon.) (6 Points)
LUNCH
Black Beans and Rice, (Place a nonstick skillet over medium-high heat until hot. Add 1/4 cup chopped onion, 2 tsp chopped jalapeno pepper; and 1 ounce sliced turkey kielbasa; sauté 3 minutes. Stir in 1/2 cup undrained canned diced tomatoes and 1/3 cup drained canned black beans. Serve over 1 cup hot-cooked brown rice.) (6 Points)
DINNER
Chicken Sandwich,
(Brush 1 tsp each of olive oil and balsamic vinegar over 4 ounces skinned,
boned chicken; sprinkle with 1/8 tsp each of salt and pepper. Broil
10 minutes, turning once. Place 1/4 cup trimmed arugula, 2 tomato slices,
and chicken onto 2-ounce bun; top with 3 tbsp fat-free marinara sauce and
2 tbsp grated Parmesan cheese.) (9 Points)
Salad, 1 cup fresh spinach, with 1 tbsp fat-free red wine vinaigrette
SNACK
Carrot Sticks, 1 cup
Skim Milk, 1 cup
POINTS FOR THE DAY: 23
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