› Budget Menu & Dirt Cheap Recipes › Weekly Menu Plans › Womans Day Weekly Menu Plan #1
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January 3, 2006 at 7:41 pm #235090Melissa 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*
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 FrWednesday
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 PThursday
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
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 DSaturday
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 DSunday
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 FrYield: 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 Smoke2. 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.
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 0From 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.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