Womans Day Weekly Menu Plan #1

[Liss]

1) Weekly Menu plan (I hope this chart comes out. If not, the url is
https://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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