PLAN 7 DAY'S MEALS
Friday, October 6, 2017
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This menu plan gives you ideas for cooking at home with minimum preparation, eating out and take-out.
When you have time, try new recipes from the Internet, magazines and books, you’ll be surprised at how much fun it is, and how creative you can become with very little effort.
The menu is for women. Men and women eat the same foods but men need slightly larger portions. For men, add 2 oz protein, 2 starches, 1 vegetable, 1 fruit and 2 fats.
For Women:
Daily Beverages: maximum 4 cups tea or coffee with milk; 3 cans diet sodas; 1 serving alcohol. For men, add one of each.
Day 1
Breakfast:
1 cup bran cereal, 1 cup 1% milk, ½ banana
Lunch:
Large salad Nicoise with 3 oz tuna, 1 boiled egg; 2 cups lettuce, tomato, onion, green beans; light dressing.
Snack:
1 slice whole wheat bread with 1 Tbsp peanut butter
Plum
Dinner:
1 cup whole grain pasta with ½ cup tomato and onion pasta sauce
1 oz cheese 1 cup mixed vegetables
Snack:
1 kiwi fruit
Day 2
Breakfast:
1 cup yogurt, sliced apple, ¼ cup granola
Snack:
1 cup grapes
Lunch:
1 cup Greek salad (2 oz feta cheese plus tomatoes, cucumbers, olives, oil)
1 small whole-grain bagel with 2 tsp margarine
1 apple
Snack:
2 tbsp nuts, 4 tbsp dried cranberries
Dinner:
3 oz hamburger patty (lean), ½ hamburger bun, tomato, lettuce, onions, pickles
Snack:
1 cup fruit salad
Day 3
Breakfast:
1 cup oatmeal, 1% milk, 2 Tbsp raisins, 1 Tbsp walnuts
Lunch: At restaurant
4 oz grilled cod fillet
½ cup brown rice
1 cup broccoli
½ cup carrots
(Take half for afternoon snack)
Snack:
Leftover lunch
Dinner:
1 cup yogurt and 1 cup berries
Carrot and celery sticks
Snack:
3 cups light popcorn
Day 4
Breakfast:
1 slice whole wheat toast with 1 tsp butter and 1/2 avocado
Orange
Snack:
175 g low fat yogurt
Lunch:
1 cup lentil and vegetable soup
1 slice multigrain bread with 1 tsp butter, 1 oz low fat cheese, tomato, lettuce, cucumber
Snack:
Café au lait made with skim milk
Pear
Dinner:
3 oz grilled steak
½ baked potato
1 cup mixed vegetables
Snack:
1 cup fruit salad
Day 5
Breakfast:
1 small whole-wheat bagel, 2 Tbsp light cream cheese, 1 oz smoked salmon
Plum
Snack:
6 oz low fat fruit yogurt with 1 Tbsp sunflower seeds
Lunch:
1 cup vegetarian chili
4 whole-wheat crackers
2 Tbsp humus
Pear
Snack:
1 cup edamame in shell
Dinner:
3 oz chicken
½ cup couscous
1 cup green salad with 2 Tbsp low cal dressing
Snack:
1 cup 1% milk
1 orange
Day 6
Breakfast:
1 slice whole wheat bread with 1 tsp butter, 1 oz cheese and fruit spread
Snack:
1 cup fruit salad with ½ cup yogurt
Lunch:
1 cup noodles plus 1 cup steamed vegetables plus 3 oz fish
peach
Snack:
Leftover lunch
Cafe au lait (made with skim milk)
Dinner:
3 oz chicken with mushrooms and onions
½ cup corn
2 cups green salad with ½ cup kidney beans and 2 Tbsp low fat dressing
Snack:
½ grapefruit
2 Tbsp pistachio nuts
Day 7 - Sunday
When waking up: 1 banana, 1 coffee
Brunch:
2 scrambled eggs
2 slices whole-wheat toast
2 tsp butter
Mimosa: champagne and orange juice
Afternoon snack:
1 cup sliced fruit
¼ cup cottage cheese
Light hot chocolate made with skim milk
Dinner: Chinese Take-out
3 oz chicken with cashews
1 cup brown rice
2 vegetable options
Leftovers for lunch tomorrow
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