Womans Day Weekly Menu Plan #1

Budget Menu & Dirt Cheap Recipes Weekly Menu Plans Womans Day Weekly Menu Plan #1

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      Melissa Burnell

      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
      https://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:
      https://www.womansday.com/article.asp?se … e_number=1

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Budget Menu & Dirt Cheap Recipes Weekly Menu Plans Womans Day Weekly Menu Plan #1