#4 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
High-fiber Whole Wheat Bread,
1 slice, toasted, with 1 tbsp peanut butter
Banana, 1
Skim Milk, 1 cup
LUNCH
Spinach-Egg Sandwich,
(Spread 2 tsp light mayonnaise over 2 slices high-fiber whole-wheat bread.
Layer 1 sliced hard-cooked large egg and 1/2 cup fresh spinach leaves between
bread slices.) (5 Points)
Carrot Sticks, 1 cup
Grapes, 1 cup
DINNER
Rosemary Salmon, (Place
a 4-ounce salmon fillet in a baking dish coated with cooking spray; drizzle
with 1 tbsp lemon juice. Sprinkle with 1/2 tsp minced fresh rosemary, and
a dash each of salt and pepper. Bake at 450 degrees for 15 minutes
or until fish flakes easily with a fork.) (4
Points)
Steamed Broccoli, 1 cup
Mashed Cooked Potato, 1
cup, with 1 tbsp reduced-calorie stick margarine
and salt and pepper to taste.
SNACK
Skim Milk, 1 cup
Saltines, 6, with 3/4 ounce reduced-fat sharp cheddar cheese
Tomato Juice, 1 cup
POINTS FOR THE DAY: 28
TUESDAY
BREAKFAST
Whole-Grain Frozen Waffles,
2 (4 inch), toasted, with 1 tbsp maple syrup
Skim Milk, 1 cup
Orange Juice, 1/2 cup
LUNCH
Tuna Sandwich, (Combine
1/2 cup drained canned tuna in water, 4 tsp light mayonnaise, 1/4 tsp dried
dill, and a dash of pepper; stir well. Spread on 1 slice high-fiber whole-wheat
bread; top with 1/4 cup fresh spinach leaves, 2 slices tomato, and another
slice of bread.) (7 Points)
Kosher Dill Pickle, 1
Carrot Sticks, 1 cup
Gingersnaps, 2
DINNER
Barbecue Chicken,
(Place a 4-ounce boned, skinned chicken breast half on a broiler pan coated
with cooking spray; brush with 1 tbsp barbecue sauce. Bake at 350 degrees
for 30 minutes or until done.) (3 Points)
Frozen Whole-Kernel Corn, cooked, 1 cup
Pre-Packaged Coleslaw, 1 cup, with 2 tbsp fat-free Catalina
dressing
SNACK
Apple Pie a la Mode Fat-Free Aspartame-Sweetened Yogurt, 8 ounces, with 2 tbsp toasted wheat germ
POINTS FOR THE DAY: 24
WEDNESDAY
BREAKFAST
Egg & Cheese Sandwich,
(Combine 1 large egg and 3 tbsp shredded reduced-fat sharp cheddar cheese;
stir well. Cook in a nonstick skillet over medium heat until set, stirring
occasionally. Spread between 2 slices high-fiber whole-wheat bread.) (4
Points)
Skim Milk, 1 cup
LUNCH
Southwestern Vegetable Soup,
1 (16 ounce) can (such as Campbell's Healthy Request), with 3 tbsp shredded
reduced-fat cheddar cheese. (6 Points)
Saltines, 6
Prepackaged Coleslaw, 1 cup, with 2 tbsp
fat-free Catalina dressing
Grapes, 1 cup
DINNER
Rosemary Roasted Pork Tenderloin,
(Rub 1 tsp minced fresh rosemary over 4 ounces pork tenderloin; sprinkle with
salt and pepper to taste. Place on a broiler pan; bake at 400 degrees until
an instant-read thermometer measures 160 degrees.) (3
Points)
Steamed Carrots, 1 cup
Steamed Broccoli, 1 cup
Cooked Brown Rice, 1/2 cup
SNACK
Skim Milk, 1 cup
Saltines, 6, with 3/4 ounce reduced-fat sharp cheddar cheese
Tomato Juice, 1 cup
Gingersnaps, 2
POINTS FOR THE DAY: 29
THURSDAY
BREAKFAST
Strawberry Fat-Free Aspartame-Sweetened
Yogurt, 8 ounces, with 2 tbsp toasted wheat germ
Banana, 1
Orange Juice, 1/2 cup
LUNCH
Spinach-Ham Salad,
(Combine 2 1/2 cups torn fresh spinach, 3 ounces sliced lean ham, chopped,
1/2 cup red bell pepper strips, 1/2 cup shredded carrot, and 2 tbsp fat-free
Catalina dressing; toss well.) (4 Points)
Saltines, 6
Grapes, 1 cup
DINNER
Cheeseburger, (Combine
4 ounces lean ground beef, a dash each of salt, pepper, and garlic
powder; stir well. Shape into a patty; place on a broiler pan. Broil 5 minutes
on each side or until done. Spread 2 tsp each of light mayonnaise and mustard
on a 1 1/2 ounce, reduced-calorie wheat hamburger bun; top bottom half of
bun with patty, 3 tbsp shredded reduced-fat sharp cheddar cheese, 1/4 cup
fresh spinach leaves, 2 slices tomato, and another slice of bread.)
(9 Points)
Frozen French Fries, baked, 3 ounces
Prepackaged Coleslaw, 1 cup, with 2 tbsp fat-free Catalina dressing
SNACK
Skim Milk, 1 cup
Carrot Sticks, 1 cup
POINTS FOR THE DAY: 28
FRIDAY
BREAKFAST
Whole Grain Frozen Waffles,
2 (4 inch), toasted, with 1 tbsp maple syrup
Skim Milk, 1 cup
Orange Juice, 1/2 cup
LUNCH
Ham Sandwich, (Spread
2 tsp each of light mayonnaise and mustard over 2 slices high-fiber
whole-wheat bread; layer 3 ounces sliced lean ham, 1/4 cup fresh spinach leaves,
and 6 cucumber slices between bread slices.) (6 Points)
Kosher Dill Pickle, 1
Carrot Sticks, 1 cup
DINNER
Cooked Spaghetti,
1 cup
Bottled Fresh Tomato-and-Basil Pasta Sauce, (such as Five Brothers),
1 cup
Spinach Salad, Combine 1 cup torn fresh spinach, 1/2 cup red
bell pepper strips, 1/4 cup shredded carrot, and 2 tbsp fat-free blue cheese
dressing; toss well.) (1 Point)
Grapes, 1 cup
SNACK
Vanilla Fat-Free Aspartame-Sweetened Yogurt, 8 ounces, with 1 apple, sliced, and 1 tsp brown sugar
POINTS FOR THE DAY: 23
SATURDAY
BREAKFAST
Banana Smoothie, (Combine 1 cup fat-free milk, 1 banana, 2 tbsp toasted wheat germ, 1 tbsp sugar, and 1 tsp vanilla extract in a blender; process until smooth.) (6 Points)
LUNCH
Veggie Burger, (Spread
2 tsp light mayonnaise and 1 tsp mustard over cut sides of 1 (1 1/2 oz) reduced-calorie
wheat hamburger bun. Place a nonstick skillet over medium-high heat until
hot. Coat 1 frozen veggie-medley-flavored fat-free veggie patty with cooking
spray; cook 3 minutes on each side or until browned. Place on bun; top with
1/4 cup fresh spinach leaves, 1 slice tomato and remaining half of the bun.)
(3 Points)
Kosher Dill Pickle, 1
Grapes, 1 cup
DINNER
Bourbon Glazed Ham Steak,
(Coat a nonstick skillet with cooking spray; place over medium-high heat until
hot. Add a 3 ounce slice of lean, boned ham; cook 2 minutes on each side or
until browned. Combine 1 tbsp bourbon, 2 tsp brown sugar, 2 tsp water, and
1/4 tsp mustard; drizzle over ham. Cook 1 minute.) (4
Points)
Baked Sweet Potato, 1 large, with 1 tbsp brown sugar
and 1 1/2 tsp reduced-calorie stick margarine
Green Beans, canned, 1 cup
SNACK
Skim Milk, 1 cup
Ginger Snaps, 2
POINTS FOR THE DAY: 22
SUNDAY
BREAKFAST
Cinnamon Toast, (Spread
1 tbsp reduced-calorie stick margarine, softened, over 2 slices high-fiber
whole-wheat bread; sprinkle with 1 tbsp sugar and cinnamon to taste.) (5
Points)
Skim Milk, 1 cup
Orange Juice, 1/2 cup
LUNCH
Lentil Soup, 1 (19
ounce) can, such as Progresso (3 Points)
Spinach Salad, (Combine 1 cup torn fresh spinach, 1/2
cup red bell pepper strips, 1/4 cup shredded carrot, and 2 tbsp fat-free Catalina
dressing; toss well.) (1
Point)
Saltines, 6
DINNER
Buffalo Chicken, (Brown
a 4 ounce skinned, boned chicken breast half in a nonstick skillet coated
with cooking spray. Place in a baking dish. Combine 1 tbsp hot sauce, 1 1/2
tsp reduced-calorie stick margarine, 1 tsp white vinegar, and 1/4 tsp celery
seeds; drizzle over chicken. Bake at 400 degrees for 25 minutes. Serve with
2 tbsp fat-free blue cheese dressing.)
(5 Points)
Frozen Whole-Kernel Corn, cooked, 1 cup
Prepackaged Coleslaw, 1 cup, with 2 tbsp fat-free Catalina dressing
SNACK
Skim Milk, 1 cup
Saltines, 6, with 3/4 ounce reduced-fat sharp cheddar cheese
Tomato Juice, 1 cup
POINTS FOR THE DAY: 29
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