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  1. #1
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    Default Womans Day Weekly Menu Plan #1

    1) Weekly Menu plan (I hope this chart comes out. If not, the url is
    http://www.womansday.com/article.asp?se ... e_number=1
    To get you started, here are two weeks of sample daily menus based on the 1,200
    -calorie plan.

    If you're following the 1,000-calorie plan, deduct 2 servings of protein, 1
    serving of bread/starch and 1 serving of fat from each day's menu.

    If you're following the 1,400-calorie plan, add 2 servings of protein, 1
    serving of bread/starch, 1 serving of vegetables and 1 serving of fat to each
    day's menu.

    Weekly Menu Plans: Week 1

    Monday
    Breakfast:

    1/2 cup nonfat or 1% lowfat cottage cheese 1 D with 4 walnut halves 1 F
    and cinnamon*
    1 Pear 1 Fr
    Coffee or tea*
    Lunch:
    Turkey Sandwich:
    3 oz turkey breast
    3 P between 2 slices light rye toast 1 B with mustard, lettuce and tomato*
    1 Dill pickle*
    1 cup salad greens 1 V with 1 Tbsp vinaigrette dressing 1 F
    Water or noncaloric beverage*
    Afternoon Snack:
    1 oz part-skim mozzarella cheese 1 P
    4 lowfat 1 1/2-in. weave-type wheat crackers 1 B
    2 clementines 1 FR
    Dinner:
    1 medium baked chicken breast (4 oz edible portion) 4 P
    1 medium (6 oz) baked sweet potato 2 B
    1 cup steamed broccoli 2 V
    1 cup salad greens 1 V with 1 Tbsp vinaigrette dressing 1 F
    Water or noncaloric beverage* Evening Snack:
    8 oz nonfat plain or artificially sweetened yogurt 1 D
    1 Tbsp chopped nuts 1F

    Tuesday
    Breakfast:
    3/4 cup bran-flake cereal 1 B
    1 small banana 1 FR
    8 oz skim milk 1 D
    Coffee or tea* Lunch:
    Tuna in a Pita:
    4 oz water-packed tuna 4 P with 1 Tbsp light mayonnaise 1 F and 1 Tbsp
    chopped celery* in 1 mini whole-wheat pita 1 B
    1 cup salad greens 1 V with 1 Tbsp fat-free salad dressing*
    Water or noncaloric beverage* Afternoon Snack:
    1 apple 1 FR
    10 peanuts 1 F Dinner:
    4 oz broiled London broil 4 P
    1/3 cup cooked pearl barley 1 B
    1 cup steamed mixed vegetables 2 V
    1 cup salad greens 1 V with 1 Tbsp vinaigrette dressing 1 F
    Water or noncaloric beverage*
    Evening Snack:
    8 oz skim milk 1 D
    3 graham-cracker squares 1 B
    2 tsp natural peanut butter 1 F
    Wednesday
    Breakfast:
    2 slices whole-grain pumpernickel toast 2 B
    2 oz lowfat Swiss cheese 2 P
    4 oz tomato juice 1 V
    Coffee or tea* Lunch:
    Ham Sandwich:
    2 oz lean ham 2 P with lettuce, tomato and mustard* between 2 slices light
    rye bread 1 B
    1 cup salad greens 1 V with 1 Tbsp vinaigrette dressing 1 F
    Water or noncaloric beverage* Afternoon Snack:
    1/2 cup nonfat or 1% lowfat cottage cheese 1 D
    6 whole cashews 1 F
    1 Pear 1 FR Dinner:
    4 oz broiled cod fish 4 P
    1/2 cup cooked bulgur wheat** 1 B topped with 1 Tbsp chopped nuts 1 F
    1 cup steamed green beans 2 V
    1 cup salad greens 1 V with 1 Tbsp vinaigrette dressing 1 F
    Water or noncaloric beverage* Evening Snack:
    Yogurt Shake:
    4 oz skim milk 1/2 D
    4 oz artificially sweetened peach yogurt 1/2 D
    1 small banana 1 FR
    1 tsp vanilla extract* whirled in a blender
    Thursday
    Breakfast:
    8 oz nonfat plain or artificially sweetened yogurt 1 D
    1 1/2 Tbsp trail mix 1 F
    1 apple 1 FR
    Coffee or tea*
    Lunch:
    Roast Beef Sandwich:
    4 oz lean roast beef 4 P with mustard, lettuce and tomato* between 2
    slices light rye toast 1 B
    1 Dill pickle*
    1 cup salad greens 1V with 1 Tbsp vinaigrette dressing 1 F
    Water or noncaloric beverage* Afternoon Snack:
    1 cup raw vegetable strips 1 V
    2 oz reduced-fat Cheddar cheese 2 P
    15 grapes 1 FR Dinner:
    Pasta Primavera:
    1 cup cooked bow-tie pasta 2 B
    1/2 cup steamed broccoli 1 V
    1/2 cup steamed cauliflower 1 V
    2 oz shredded part-skim mozzarella cheese 2 P tossed with 1/3 cup marinara
    sauce 1 V and topped with 2 tsp grated Parmesan cheese 1 F
    1 cup salad greens 1 V with 1 Tbsp vinaigrette dressing 1 F
    Water or noncaloric beverage* Evening Snack:
    2 fig bars
    (1/2 oz each) 1 B
    8 oz skim milk 1 D
    Friday
    Breakfast:
    1/2 cup cooked oatmeal 1 B
    topped with 1 tsp ground flaxseeds** 1 F
    1/2 grapefruit 1 FR
    Coffee or tea*
    Lunch:
    Salad Bar:
    2 cups fresh spinach leaves 2 V, 1/2 cup rinsed canned white beans 1 P/1 B
    1 Tbsp sunflower seeds 1 F
    2 oz shredded chicken breast 2 P
    1 Tbsp vinaigrette dressing 1 F
    4 slices whole-wheat melba toast 1 B
    Water or noncaloric beverage* Afternoon Snack:
    8 oz nonfat plain or artificially sweetened yogurt 1 D
    1 apple 1 FR Dinner:
    5 oz turkey breast 5 P
    1/2 cup cooked egg noodles 1 B
    1 cup steamed zucchini and red bell-pepper strips 2 V
    1 cup salad greens 1 V with 1 Tbsp vinaigrette dressing 1 F
    Water or noncaloric beverage*
    Evening Snack:
    1/2 cup fat-free, sugar-free chocolate pudding 1 D
    1 Tbsp nonfat whipped topping*
    Saturday
    Breakfast:
    1/2 pumpernickel bagel 2 B
    1 Tbsp cream cheese 1 F
    1 tangerine 1 FR
    Coffee or tea*
    Lunch:
    1 cup canned ready-to-serve black bean soup 1 P/1 B topped with 1 oz
    shredded lowfat Swiss cheese 1 P
    2 sesame flatbreads (61/2 x 11/2-in. each) 1 B
    1 cup salad greens
    1 V with 1 Tbsp vinaigrette dressing 1 F
    Water or noncaloric beverage*
    Afternoon Snack:
    1 Pear 1 FR
    4 walnut halves 1 F
    Dinner:
    1 large broiled chicken breast (6 oz edible portion) 6 P
    1 cup steamed green beans 2 V topped with 1 Tbsp toasted almonds 1 F
    1 cup salad greens 1 V with 1 Tbsp fat-free salad dressing*
    8 oz skim milk 1 D
    Evening Snack:
    8 oz nonfat plain or artificially sweetened yogurt 1 D

    Sunday
    Breakfast:
    Low-Cholesterol Scrambled Eggs:
    4 beaten egg whites or 1 whole egg beaten with 2 egg whites 2 P mixed with
    1/2 cup chopped vegetables 1 V and cooked using nonstick spray
    1 slice bacon 1 F
    Lettuce and tomato slices*
    4 oz vegetable juice 1 V
    Coffee or tea*


    Lunch:
    1 Vegetarian burger
    1 P/1 B in 1 whole-wheat mini pita
    1 B with tomato, lettuce, onion and ketchup*
    1 cup salad greens
    1 V with 1 Tbsp vinaigrette dressing 1 F
    1 apple 1 FR
    8 oz skim milk 1 D
    Afternoon Snack:
    10 baked tortilla chips 1 B
    2 Tbsp tomato salsa*
    Dinner:
    4-oz serving Broiled Salmon with Olive Salsa 4 P/1 F
    1/3 cup cooked wild rice 1 B
    1 cup steamed spinach 2 V
    1 cup salad greens
    1 V with 1 Tbsp vinaigrette dressing 1 F
    8 oz skim milk 1 D
    Evening Snack:
    1 oz part-skim mozzarella
    cheese 1 P
    15 grapes 1 FR

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  3. #2
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    Default Weekly Menu Plan #2

    Weekly Menu Plans: Week 2

    Monday
    Breakfast:
    1/2 cup cooked Wheatina-type cereal 1 B topped with 1 Tbsp ground
    flaxseeds** 1 F
    1 small banana 1 Fr
    Coffee or tea *
    Lunch:
    Ham and Cheese Sandwich:
    3 oz lean ham 3 P
    2 oz lowfat Swiss cheese 2 P with tomato, lettuce and mustard* between 2
    slices light rye bread 1 B
    1 Dill pickle*
    1 cup salad greens 1 V with 1 Tbsp vinaigrette dressing 1 F
    Water or noncaloric beverage*
    Afternoon Snack:
    1/2 cup nonfat or 1% lowfat cottage cheese 1 D
    1 pear 1 Fr
    Dinner:
    Chinese Food Takeout:
    1 1/2 cups shrimp and Chinese vegetables 3 P/2 V/2 F
    2/3 cup brown rice 2 B
    1 cup salad greens 1 V with 1 Tbsp fat-free salad dressing*
    1 Fortune cookie*
    Water or noncaloric beverage*
    Evening Snack:
    1/2 cup sugar-free, fat-free butterscotch pudding 1 D
    1 Tbsp nonfat whipped topping*

    Tuesday
    Breakfast:
    1/2 whole-wheat bagel 2 B
    1 Tbsp cream cheese 1 F
    1/2 grapefruit 1 Fr
    Coffee or tea*
    Lunch:
    Corned Beef Sandwich:
    3 oz lean corned beef 3 P with lettuce, tomato and mustard* between 2
    slices light rye toast 1 B
    1 Dill pickle*
    1 cup salad greens 1 V with 1 Tbsp vinaigrette dressing 1 F
    Water or noncaloric beverage*
    Afternoon Snack:
    8 oz nonfat plain or artificially sweetened yogurt 1 D
    6 whole almonds 1 F
    Dinner:
    5 oz baked scrod 5 P
    1/2 cup cooked ziti pasta 1 B tossed with 1/4 cup marinara sauce*
    1 cup steamed broccoli 2 V
    1 cup salad greens 1 V with 1 Tbsp vinaigrette dressing 1 F
    Water or noncaloric beverage*
    Evening Snack:
    8 oz skim milk 1 D
    1/2 cup artificially sweetened gelatin*
    1 small banana 1 Fr

    Wednesday
    Breakfast:
    1/2 cup nonfat or 1% lowfat cottage cheese 1 D
    4 walnut halves 1 F
    1 apple 1 Fr
    Coffee or tea*
    Lunch:
    Turkey Sandwich:
    4 oz turkey breast 4 P with tomato and lettuce* and 1 Tbsp light
    mayonnaise 1 F between 2 slices light whole-wheat bread 1 B
    1 cup salad greens
    1 V with 1 Tbsp vinaigrette dressing 1 F
    8 oz skim milk 1 D
    Afternoon Snack:
    1 cup raw vegetable strips 1 V
    4 oz tomato juice 1 V
    Dinner:
    12 mini cheese-filled ravioli (1 1/2-in. squares) 3 B/2 P topped with 1/3
    cup marinara sauce 1 V
    1 cup steamed green beans 2 V
    1 cup salad greens 1 V with 1 Tbsp vinaigrette dressing 1 F
    Water or noncaloric beverage* Evening Snack:
    1 pear 1 Fr
    2 oz reduced-fat Cheddar cheese 2 P

    Thursday
    Breakfast:
    3/4 cup multigrain cereal + 1 B
    8 oz skim milk 1 D
    1 small banana 1 Fr
    Coffee or tea*
    Lunch:
    Salmon Salad:
    2 cups salad greens 2 V, 4 oz canned salmon (including the calcium-rich,
    edible bones) 4 P and 10 green olives 1 F with 1 Tbsp vinaigrette dressing 1 F
    2 medium breadsticks 1 B
    Water or noncaloric beverage*
    Afternoon Snack:
    6 whole cashew nuts 1 F
    2 clementines 1 Fr
    Dinner:
    4 oz turkey burger 4 P
    1 cup cooked spinach 2 V
    1/2 cup cooked corn 1 B
    1 cup salad greens 1 V with 1 Tbsp vinaigrette dressing 1 F
    Water or noncaloric beverage*
    Evening Snack:
    2 chocolate chip cookies (21/2 in. diam.) 1 B
    8 oz skim milk 1 D

    Friday
    Breakfast:
    1 whole-wheat English muffin 2 B
    1 Tbsp trans-fat-free diet margarine 1 F
    1 pear 1 Fr
    8 oz skim milk 1 D
    Coffee or tea*
    Lunch:
    Tuna in a Pita:
    3 oz water-packed tuna 3 P mixed with 1 Tbsp light mayonnaise 1 F and 1
    Tbsp chopped celery* in 1 mini whole-wheat pita 1 B
    1 cup salad greens 1 V with 1 Tbsp vinaigrette dressing 1 F
    Water or noncaloric beverage*
    Afternoon Snack:
    1 apple 1 Fr
    1 oz part-skim mozzarella cheese 1 P
    Dinner:
    1 medium broiled center-cut pork chop (4 oz edible portion) 4 P
    1 cup steamed red cabbage 2 V
    1/2 cup cooked bulgur wheat** 1 B
    1 cup salad greens 1 V with 1 Tbsp vinaigrette dressing 1 F
    Water or noncaloric beverage*
    Evening Snack:
    8 oz nonfat plain or artificially sweetened yogurt 1 D

    Saturday
    Breakfast:
    1 hard-cooked egg or 2 hard-cooked egg whites 1 P
    1 sausage link 1 F
    1 slice light whole-wheat toast 1/2 B
    1/2 grapefruit 1 Fr
    8 oz skim milk 1 D
    Coffee or tea*
    Lunch:
    1 slice pizzeria cheese pizza 2 B/2 P/2 F/1 V
    2 cups salad greens 2 V with 1 Tbsp fat-free salad dressing*
    Water or noncaloric beverage*
    Afternoon Snack:
    1 1/2 Tbsp hummus 1 F
    2 lowfat 1 1/2-in. weave-type wheat crackers 1/2 B
    15 grapes 1 Fr
    Dinner:
    1 Boneless, skinless chicken breast (5 oz edible portion) coated with 2
    Tbsp barbecue sauce and broiled 5 P
    1/3 cup cooked brown rice 1 B
    1 cup steamed mixed vegetables 2 V
    1 cup salad greens 1 V with 1 Tbspfat-free salad dressing*
    Water or noncaloric beverage* Evening Snack:
    1/2 cup sugar-free, fat-free vanilla pudding 1 D

    Sunday
    Breakfast:
    2 slices light rye toast 1 B
    2 oz reduced-fat Cheddar cheese 2 P
    1 tangerine 1 Fr
    8 oz skim milk 1 D
    Coffee or tea*
    Lunch:
    1 cup canned ready-to-serve lentil soup 1 P/1 B
    2 cups salad greens 2 V with 1 Tbsp vinaigrette dressing 1 F
    Water or noncaloric beverage*
    Afternoon Snack:
    4 oz nonfat plain or artificially sweetened yogurt 1/2 D
    1 1/2 Tbsp trail mix 1 F
    Dinner:
    2 medium broiled lamb chops (5 oz edible portion) 5 P
    1 Baked medium (6 oz) sweet potato 2 B
    1 cup steamed cauliflower 2 V
    1 cup salad greens 1 V with 1 Tbsp vinaigrette dressing 1 F
    Water or noncaloric beverage*
    Evening Snack:
    1 serving Apple & Pear Parfait 1/2 D/1F/1 Fr




    2) Homemade Beef Sausage


    Yield: 6 servings

    1 pound very lean ground beef
    1/2 teaspoon ground sage
    1/4 teaspoon dried thyme
    1 teaspoon salt
    1 teaspoon pepper
    1 teaspoon Liquid Smoke

    1. Mix all ingredients thoroughly and shape into patties.

    2. Cook on broiler pan, in grilling machine, or in skillet (without added fat).
    Pour off any fat that cooks out of meat.

    3. Drain patties on paper towels.

    Variation: Hot Sausage
    Add 1 teaspoon crushed red pepper.

    1 serving contains: Cal 119, Carb 0, Fat 5 g, Sat Fat 2 g, Chol 43 mg, Sodium
    394 mg, Fiber 0

    From The New Living Heart Diet by Michael E. DeBakey, Antonio M. Gotto, Jr.,
    Lynne W. Scott, John P. Foreyt. Simon & Schuster, New York, 1996. Available at
    http://www.livingheart.com.

    3) Grocery list

    Getting your grocery shopping done is easier then ever before with our printable
    grocery list.
    Just print and check the boxes that apply. You'll save time and money!
    Vegetables
    Garlic
    Beets
    Asparagus
    Broccoli
    Celery
    Brussels Sprouts
    Shallots
    Lettuce
    Celery
    Artichokes
    Onions
    Corn
    Cauliflower
    Cabbage
    Carrots
    Green Beans
    Green Onions
    Mushrooms
    Parsnips
    Parsley
    Radish
    Snow peas
    Bell Peppers
    Potatoes
    Zucchini
    Spinach
    Cucumbers
    Spinach
    Endives
    Chives
    Squash
    Carrots
    Fruits
    Cherries
    Peaches
    Papayas
    Plums
    Strawberries
    Apples
    Grapefruit
    Apricots
    Grapes
    Bananas
    Oranges
    Pears
    Honeydew
    Kiwi
    Mangos
    Figs
    Pineapples
    Avocados
    Blueberries
    Meat and Poultry
    Ground Beef
    Bacon
    Turkey
    Liver
    Pork Chops
    Ham
    Chicken
    Veal
    Sausages
    Lamb Chops
    Steak
    Fish
    Halibut
    Swordfish
    Herring
    Lobster
    Oysters
    Clams
    Scallops
    Salmon
    Tuna
    Trout
    Bass
    Cod
    Shrimp
    Crab
    Dairy
    Milk
    Yogurt
    Cheese
    Margarine
    Butter
    Eggs
    Cream cheese
    Sour Cream
    Beverage
    Soda
    Apple Juice
    Orange Juice
    Lemonade
    Root Beer
    Fruit Punch
    Grapefruit Juice
    Bread / Baking Products
    Bagels
    Baking Products
    Waffles
    French Toast
    White Bread
    Biscuit Mix
    Corn Meal
    Sugar
    Cocoa/Baking Choc.
    Snacks / Desserts
    Pretzels
    Potato Chips
    Ice Cream
    Pudding
    Candy
    Popcorn
    Cookies
    Crackers
    Personal Care
    Hand Soap
    Face Soap
    Shaving Cream
    Hair Spray/Gel
    Shampoo/Conditioner
    Contact Lens Solution
    Toothpaste
    Dental Floss
    Other:


    3) There's a nice spice and herbs chart with pictures as well as information.
    There are 4 pages in all. You can access it here:
    http://www.womansday.com/article.asp?se ... e_number=1

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