Womans Day Weekly Menu Plan #1

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

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