Meal plan for next week
Tony here are my meals planned for next week...
Meals for Monday, February 13:
Breakfast
3 – Eggo Homestyle Waffles 285 Cal
1 tsp Maple Syrup 17 Cal
3/4 cup Banana Slices 100 Cal
1 cup Skim Milk 90 Cal
Lunch
1 – Healthy Choice Herb Baked Fish-Frozen Meal 340 Cal
2 – Plums 80 Cal
1/2 cup Chopped Broccoli 27 Cal
1 – Small Dinner Roll 84 Cal
Dinner
8 oz Broiled Pork Chop 544 Cal
1 cup Unsweetened Applesauce 105 Cal
3/4 cup Bird's Eye Broccoli, Carrots And Water Chestnuts 44 Cal
Meals for Tuesday, February 14:
Breakfast
1 cup Quaker Oats Oatmeal Squares Cereal 212 Cal
1-1/2 cups 1% Milk 155 Cal
2 – Mild Turkey Sausage Links 132 Cal
3/4 cup Sliced Strawberries 40 Cal
Lunch
2 – Turkey Sandwiches 471 Cal
1 cup Baby Carrots 53 Cal
1/4 cup Fresh Red Raspberries 16 Cal
2 Turkey Sandwiches
Preparation time: 10 mins
Makes 2
6 oz Louis Rich Oven Roasted Turkey Breast Lunchmeat
4 slices 7 Grain Bread
6 – Pickled Jalapeno Peppers
2 – Looseleaf Lettuce
4 pieces Red Tomato Slices
1. Assemble sandwich with turkey, lettuce, tomato, peppers and bread.
Dinner
2 – Yves Veggie Cuisine The Good Dog Vegetarian Hotdogs 160 Cal
3/4 cup Vegetarian Baked Beans 179 Cal
3/4 cup Cole Slaw (With LowFat Dressing) 142 Cal
1 – Buttermilk Biscuit 127 Cal
12 – Baby Carrots 42 Cal
3/4 cup Cole Slaw (With LowFat Dressing)
Preparation time: 10 mins
Makes 1 cup
1 cup Shredded Cabbage
1/4 cup Grated Carrot
3 Tbsp Light Mayonnaise
1 tsp Cider Vinegar
1/2 tsp Sugar
2 dashes Salt
2 dashes Ground Black Pepper
1. In a large bowl, combine all ingredients. Chill before serving.
Meals for Wednesday, February 15:
Breakfast
1/2 – Small Oat Bran Bagel 91 Cal
2 – Canadian Bacon Slices 137 Cal
1 oz Sharp Cheddar Cheese 121 Cal
1/4 cup Quartered Apples 16 Cal
1/2 cup 1% Milk 52 Cal
Lunch
2 cups Spinach Salad (Without Dressing) 215 Cal
1-2/3 Tbsp Reduced Fat Cucumber Ranch Salad Dressing 50 Cal
2 cups Progresso Hearty Black Bean Soup 340 Cal
Dinner
2 – Lean Cuisine Cafe Classics Chicken Parmesan with Spaghetti & Cheese-Frozen 600 Cal
1 – Small Dinner Roll 84 Cal
1 Tbsp Kraft Fat Free Italian Salad Dressing 10 Cal
1 cup Tossed Salad (Without Dressing) 22 Cal
1 cup Tossed Salad (Without Dressing)
Preparation time: 15 mins
Makes 1-1/4 cups
3/4 cup Chopped Romaine Lettuce
1/8 cup Chopped Red Tomatoes
1/8 cup Sliced Peeled Cucumber
1/8 cup Chopped Carrots
2 pieces Fresh Red Onions Slices-Thin
1. Wash and chop all vegetables.
2. Combine all ingredients. Chill salad before serving.
Meals for Thursday, February 16:
Breakfast
2/3 cup Kashi Medley Cereal 142 Cal
1-1/2 cups 1% Milk 155 Cal
2 pieces Canadian Bacon 86 Cal
1 cup Peeled Sliced Peaches 66 Cal
Lunch
2 – Roast Beef With Horseradish Sandwiches 548 Cal
1 cup Baby Carrots 53 Cal
1/4 cup Diced Pineapple 19 Cal
2 Roast Beef With Horseradish Sandwiches
Preparation time: 10 mins
Makes 2
6 oz Oscar Mayer Deli Thin Deli Style Roast Beef Lunchmeat
2 – Kaiser Rolls
2 – Romaine Lettuce
4 pieces Red Tomato Slices
4 tsp Cream Style Horseradish Sauce
1. Spread horseradish sauce onto sliced roll.
2. Assemble sandwich with meat, lettuce, tomato and roll.
Dinner
1 – Marie Callender's Breaded Fish with Mac & Cheese-Cooked 550 Cal
2 – Small Dinner Rolls 168 Cal
Meals for Friday, February 17:
Breakfast
2 pieces Aunt Jemima French Toast 166 Cal
3 Tbsp Hungry Jack Light Butter Flavored Maple Syrup 75 Cal
3 – Louis Rich Turkey Bacon Strips 105 Cal
1/2 cup Blueberries 41 Cal
1 cup 1% Milk 103 Cal
Lunch
2 – Smoked Ham On Dark Rye Sandwiches 541 Cal
4 pieces Red Tomato Wedges 22 Cal
2 Smoked Ham On Dark Rye Sandwiches
Preparation time: 10 mins
Makes 2
6 oz Louis Rich Smoked Ham Lunchmeat
4 slices Pepperidge Farms Dark Classic Pumpernickel Bread
4 – Boston Lettuce
4 pieces Red Tomato Slices
2 Tbsp Country Dijon Mustard
1. Spread mustard on both slices of bread.
2. Assemble sandwich with meat, lettuce, tomato and bread.
Dinner
1 – Hungry Man Veal Parmigiana-Meal 640 Cal
1 slice Italian Bread 27 Cal
Meals for Saturday, February 18:
Breakfast
1-3/4 cups Special K Cereal 206 Cal
2 cups Skim Milk 180 Cal
1-1/2 cups Strawberry Halves 73 Cal
Lunch
1 serving Chicken Caesar Salad 443 Cal
2 – Medium Apples 144 Cal
1 serving Chicken Caesar Salad
Preparation time: 10 mins
Makes 1 serving
4 oz Fast Favorites Foster Farms Grilled Chicken Strips
7 pieces Pepperidge Farms Homestyle Caesar Croutons
1 Tbsp Parmesan Cheese-Grated
2 cups Chopped Romaine Lettuce
1/4 cup Classic Caesar Salad Dressing
1. Top lettuce with chicken.
2. Add croutons and dressing and sprinkle with parmesan cheese.
Dinner
2 – Lean Cuisine Cafe Classics Southern Beef Tips with Potatoes & Vegetables-Frozen 540 Cal
2 – Small Dinner Rolls 168 Cal
Meals for Sunday, February 19:
Breakfast
1 cup Krispy Wheaties 'N Raisins Cereal 183 Cal
1/2 cup 1% Milk 52 Cal
2 – Pork Sausage Patties 183 Cal
3/4 cup Peeled Sliced Peaches 50 Cal
Lunch
2 – Healthy Choice Country Roast Turkey With Gravy, Mushrooms And Rice Dinners 446 Cal
1 cup Peas And Onions 81 Cal
3/4 cup Whole Strawberries 35 Cal
Dinner
2 – Healthy Choice Beef Mesquite BBQ With Mashed Potatoes And Corn Dinners 641 Cal
1 – Small Dinner Roll 84 Cal
Meals for Monday, February 20:
Breakfast
2 pieces Aunt Jemima Cinnamon Swirl French Toast 166 Cal
3/4 cup Banana Slices 100 Cal
2 – Dannon Nonfat Light Vanilla Yogurt 240 Cal
Lunch
1 – Fish Sandwich 396 Cal
1/2 cup Broccoli Florets 10 Cal
1/4 cup Reduced Fat Ranch Salad Dressing 220 Cal
1 Fish Sandwich
Preparation time: 45 mins
Makes 1
4 oz Haddock Fillets
1 – Pepperidge Farms Seven Grain French Roll
1/4 – Garlic Clove
1 – Romaine Lettuce
2-1/2 pieces Large White Onion Slices
3/8 tsp Ginger Root
3/4 Tbsp Low Sodium Soy Sauce
1/4 Tbsp Clover Honey
1 Tbsp Real Mayonnaise
1/4 Tbsp Olive Oil
1/8 cup White Wine
1. Combine wine, 1/2 tablespoon of soy sauce, 1/4 teaspoon of ginger root and garlic in small bowl. Wisk together. Set aside 1 tablespoon. Pour remaining marinade over fish placed in shallow dish. Marinate for at least 30 minutes in refrigerator.
2. Add 1 tablespoon olive oil to non-stick skillet. Add onions and sauté for 5 minutes over medium heat or until tender. Add honey and 1/4 tablespoon soy sauce. Mix and keep warm.
3. Remove fish from marinade and discard excess marinade. Broil for 3 minutes per side, basting with reserved wine/soy sauce mixture.
4. Combine mayo and 1/8 teaspoon ginger root. Spread onto sliced french rolls.
5. Assemble sandwich with fish fillet, onions, lettuce and roll. Serve hot.
Dinner
2 servings Baked Herbed Chicken 301 Cal
1-1/3 Tbsp Knudsen Light Sour Cream 27 Cal
1/2 cup Cooked Carrot Slices 27 Cal
2 – Baked Potatoes 322 Cal
2 servings Baked Herbed Chicken
Preparation time: 20 mins
Makes 2 servings
8 oz Skinless Chicken Breasts
1/2 cup College Inn Chicken Broth
1/2 tsp Dried Rosemary
1/2 tsp Ground Thyme
4 Tbsp White Wine
1. Preheat oven to 350°F.
2. Clean and trim fat from chicken breast.
3. In small bowl, wisk chicken broth, wine and herbs together.
4. Place chicken in shallow baking dish and pour wine mixture over.
5. Bake for 15 minutes or until meat is no longer pink.
