Menu Plan ~ December 6-12

This week's menu is based on a 1300 daily caloric in take. The list is organized by breakfast, snack, lunch, dinner & dessert.
Monday
1 Waffle
1 Tbsp Light Syrup
½ cup Orange Juice
1 cup Skim Milk
Tea/Water

1 Apple (2½”)

Frozen Personal Pizza
2 cups Green Salad
1 Tbsp Low-Fat Dressing
Water/Diet Pop

3oz Steak (lean)
1 medium Baked Potato
1 Tbsp Low-Fat Sour Cream
8 spears Asparagus
1 cup Skim Milk and Water

2 Arrowroot Biscuits

Tuesday
1 Egg Scrambled
½ English Muffin
1 Tbsp Strawberry Jam
1 cup Skim Milk
Tea/Coffee/Water

½ cup Fruit Salad (in juice)

Frozen Lasagna
2 cups Green Salad
1 Tbsp Low-Fat Dressing
Water/Diet Pop 3oz

Grilled Salmon
2 cups Tossed Salad
2 Tbsp Low-Fat Dressing
½ cup Wild Rice
1 cup Grilled Vegetables
1 cup Skim Milk and Water
½ Cup Fresh Strawberries

Wednesday
1 Pouch Oatmeal
1 Low-Fat Bran Muffin
½ cup Skim Milk
Tea/Water 1

Apple (2½”)

Frozen Chicken a l’orange
2 cups Green Salad
1 Tbsp Low-Fat Dressing
Water/Diet Pop

3oz Broiled Lean Pork Chop Loin
½ cup Pasta Shell
1/3 cup Tomato Pasta Sauce
Citrus Spinach Salad: 2 cups Chopped Spinach, ¼ cup Orange Sections, ¼ cup Red Onion Slices, 2 Tbsp Low-Fat Poppy Seed Dressing
1 cup Skim Milk and Water

Thursday
1 Waffle
1 Tbsp Light Syrup
½ cup Orange Juice
1 cup Milk Skim

1 Apple (2½”)

Frozen Chicken Carbonara
2 cups Green Salad
1 Tbsp Low-Fat Dressing
Water/Diet Pop

Leftovers (use portions from day served)

Friday
1 Egg Scrambled

½ English Muffin
1 Tbsp Strawberry Jam
1 cup Skim Milk
Tea/Coffee/Water

1 Apple (2½”)

Frozen Chicken Fettuccini
2 cups Green Salad
1 Tbsp Low-Fat Dressing
Water/Diet Pop

1/8 medium Homemade Veggie Pizza (whole wheat dough, part skim mozzarella cheese, veggies)
2 cups Tossed Mixed Green Salad
2 Tbsp Low-Fat French Dressing
1 cup Skim Milk and Water

Saturday
1 Pouch Oatmeal
1 Low-Fat Bran Muffin
½ cup Skim Milk
Tea/Coffee/Water

1 Apple (2½”)

Frozen Lasagna
2 cups Green Salad
1 Tbsp Low-Fat Dressing
Water/Diet Pop

300g Low-Fat Lasagna
2 cups Tossed Salad
1 Tbsp Low-Fat Italian Dressing
1 cup Skim Milk and Water
1 cup Jell-O
1 Tbsp Light Whip Cream

Sunday
Toasted Western: 1 Egg Scrambled, 1 oz Lean Ham, 2 Tbsp Onion, 2 Tbsp Green Pepper
2 Slices Whole Wheat Toast
1 cup Skim Milk
Water/Tea

1 Apple (2½”)

Frozen Chicken Carbonara
2 cups Green Salad
1 Tbsp Low-Fat Dressing
Water/Diet Pop

3oz Lean Baked Ham
3 slices Pineapple (in juice)
1 cup chopped Broccoli
¾ cup mashed Potatoes
1 slice Whole Wheat Bread
1 tsp Margarine
1 cup Skim Milk and Water

For more menu plan ideas, check out Org Junkie!

Labels: