#1 Seven Day Menu Planner

There are at least two servings of milk and five servings of fruits and/or
vegetables on each days menu plan. Enjoy!

MONDAY

BREAKFAST

Cooked Oatmeal, 1 cup, with 2 tablespoons raisins and 1 tablespoon brown sugar
Skim Milk, 1 cup
Orange Juice, 1/2 cup

LUNCH

Fast-Food Hamburger, 1 small (5 Points)
Green Salad, 2 cups, with 1 tablespoon fat-free Italian dressing
Apple, 1

DINNER

Tuna With Kalamata Olive, (Combine 9 large pitted chopped kalamata olives, 1 tablespoon chopped fresh basil, 1/2 garlic clove, and 1/2 teaspoon olive oil in a food processor; process until smooth. Grill 1 (4 ounce) tuna steak for 15 minutes; top with olive mixture.) (5 Points)
Vegetable Saute, (Heat 1/2 teaspoon olive oil in a nonstick skillet. Add 1/2 cup each of sliced red bell pepper, fresh mushrooms, and yellow squash, 1/4 cup chopped onion, and 1 garlic clove, chopped; saute 2 minutes. Stir in 2 teaspoons balsamic vinegar and a dash each of salt and pepper.) (1 Point)
French Bread, 1 ounce

SNACK

Vanilla Fat-Free Aspartame-Sweetened Yogurt, 8 ounces

POINTS FOR THE DAY: 23

TUESDAY

BREAKFAST

Bran Flakes, 1 cup
Skim Milk, 1 cup
Strawberries, 1 cup

LUNCH

Roast Beef-and-Vegetable Salad, (Combine 2 cups sliced romaine lettuce, 1/2 cup each of of julienne-cut red bell pepper, sliced yellow squash, diced tomato and sliced mushrooms, and 2 tablespoons fat-free balsamic vinaigrette; toss well. Top with 6 large kalamata olives and 1 ounce julienne-cut deli roast beef.) (3 Points)
Toasted Rye Bread, 1 slice, with 1 teaspoon margarine
Skim Milk, 1 cup

DINNER

Red Beans and Rice, (Brown 2 ounces lean turkey kielbasa and 1/3 cup diced onion over medium heat in a skillet; stir in 1/2 cup tomato sauce, 1/4 teaspoon each of Cajun seasoning, hot pepper sauce, and white wine vinegar. Bring to a boil; stir in 2/3 cup drained canned red beans. Spoon over 1 cup cooked brown rice.) (8 Points)
Boiled Okra, 1 cup
Baked Apple, 1, with a dash of nutmeg

SNACK

Popcorn, 94%-fat-free microwave-popped, 1 bag

POINTS FOR THE DAY: 23

WEDNESDAY

BREAKFAST

Honeydew-Banana Smoothie, (Combine 1 banana and 1 cup chopped fresh honeydew melon, 8 ounces vanilla fat-free aspartame-sweetened yogurt, and 1/4 cup skim milk in a blender; process until smooth.) (6 Points)

LUNCH

Grilled Feta Sandwich, (Layer 6 tablespoons crumbled feta cheese, 1 thin onion slice, separated into rings, and 1 tablespoon chopped fresh basil over 1 slice rye bread; top with another slice of bread. Spread 1 teaspoon margarine over bread slices. Heat a nonstick skillet coated with cooking spray over medium heat; add sandwich. Cook 3 minutes; turn and cook an additional 3 minutes or until cheese melts and bread begins to brown.) (9 Points)

DINNER

Pasta Marinara, (Heat 1 teaspoon olive oil in a nonstick skillet. Sauté 2/3 cup diced yellow squash and 1 garlic clove, chopped, 4 minutes. Add 1 cup fat-free marinara sauce; cook over medium heat 5 minutes. Stir in 2 tablespoons chopped kalamata olives; spoon over 1 cup cooked linguine. Sprinkle with 3 tablespoons grated Parmesan cheese.) (7 Points)
Green Salad, 2 cups sliced romaine lettuce, 1 quartered tomato, and 2 tablespoons fat-free balsamic vinaigrette
Skim Milk, 1 cup

SNACK

Vanilla Fat-Free Ice Cream, 1/2 cup, with 1/2 cup sliced strawberries

POINTS FOR THE DAY: 28

THURSDAY

BREAKFAST

Cooked Oatmeal, 1 cup, with 2 tablespoons raisins and 1 tablespoon honey
Skim Milk, 1 cup
Orange Juice, 1 cup

LUNCH

Carrot-Raisin Salad, (Combine 3/4 cup grated carrot, 2 tablespoons raisins, 1 tablespoon fat-free mayonnaise, and a dash each of salt and pepper.) (1 Point)
Rye Bread, 1 slice
Apple, 1, with 1 tablespoon peanut butter
Skim Milk, 1 cup

DINNER

Pork-and-Pepper Stir-Fry, (Combine 4 ounces cubed pork tenderloin, 1 tablespoon orange juice, and 1 teaspoon soy sauce; stir-fry over medium heat in a nonstick skillet 4 minutes or until browned. Remove pork from skillet. Add 1/2 cup each of sliced onion and red and green bell peppers; stir-fry 2 minutes. Add 2 tablespoons orange juice, 1 teaspoon each of soy sauce, rice vinegar, and honey, and a dash black pepper to skillet. Return pork to skillet; bring to a boil. Serve over 1 cup cooked brown rice.) (9 Points)
Steamed Broccoli, 1 cup

SNACK

Blueberry Fat-Free Aspartame-Sweetened Yogurt, 8 ounces

POINTS FOR THE DAY: 27

FRIDAY

BREAKFAST

Egg Bagel, (Combine 1 large egg and 1 tablespoon skim milk; cook in a nonstick skillet over medium heat until set. Spoon over 1/2 small bagel.) (4 Points)
Orange Juice, 1/2 cup

LUNCH

Reuben Sandwich, (Spread 2 tablespoons fat-free Thousand Island dressing over 2 slices rye bread; top 1 slice with 2 ounces thinly sliced lean roast beef and 1/4 cup drained canned sauerkraut. Sprinkle with 2 tablespoons shredded Swiss cheese; top with remaining slice of bread. Broil 1 minute; turn, and broil an additional 1 minute or until bread browns and cheese melts.) (9 Points)
Skim Milk, 1 cup
Carrot Sticks, 1 cup

DINNER

Feta-and-Shrimp Pasta Toss, (Heat 1 teaspoon olive oil in a nonstick skillet. Saute 2 tablespoons chopped onion and 1 garlic clove, minced, 5 minutes; add 1/4 cup dry white wine. Bring to a boil; reduce heat, and simmer until reduced by half. Add 4 ounces peeled, deveined shrimp; sauté 3 minutes or until done. Stir in 1 cup cooked penne pasta, 2 tablespoons each of chopped fresh basil and crumbled feta cheese, 1 teaspoon capers, and a dash each of salt and pepper.) (7 Points)
Green Salad, 2 cups sliced romaine lettuce, 1 quartered tomato, and 2 tablespoons fat-free balsamic vinaigrette

SNACK

Cappuccino Fat-Free
Aspartame-Sweetened Yogurt
, 8 ounces

POINTS FOR THE DAY: 27

SATURDAY

BREAKFAST

Bran Flakes, 1 cup
Skim Milk, 1 cup
Strawberries, 1 cup

LUNCH

Couscous With Smoked Salmon, (Heat 1 teaspoon olive oil in a nonstick skillet over medium heat. Add 1 tablespoon chopped onion and 1 garlic clove, chopped; saute 4 minutes. Add 1/3 cup each of diced red bell pepper, carrot, and tomato; saute 4 minutes. Stir in 2 ounces chopped smoked salmon, 1 teaspoon each of capers, white wine vinegar, and lemon juice, and a dash each of salt and pepper; toss with 1 cup cooked couscous.) (7 Points)

DINNER

Kielbasa and Kraut, (Saute 2 ounces lean turkey kielbasa, 1/2 cup each of sliced onion and apple, and a dash of caraway seeds in a nonstick skillet over medium heat 5 minutes. Add 1/3 cup each of fat-free chicken broth and rinsed, drained canned sauerkraut. Bring to a boil; reduce heat, and simmer 5 minutes. Sprinkle with 1 tablespoon shredded Swiss cheese.) (3 Points)
Steamed New Potatoes, 1 cup
Skim Milk, 1 cup

SNACK

Banana, 1, with 2 teaspoons peanut butter

POINTS FOR THE DAY: 22

SUNDAY

BREAKFAST

Bagel, 1 small, with 1 tablespoon each of fat-free cream cheese and chopped onion, 1 teaspoon capers, and 1 ounce smoked salmon
Skim Milk, 1 cup
Orange Juice, 1/2 cup

LUNCH

Egg Salad in Tomato, (Combine 1 hard-cooked egg, chopped, 1 tablespoon fat-free mayonnaise, and 1/2 teaspoon Dijon mustard; stir well. Cut a medium tomato into 4 wedges, cutting to, but not through, bottom. Spoon egg salad into tomato.) (2 Points)
Carrot Sticks, 1 cup

DINNER

Grilled Sirloin Steak, 3 ounces
Mushroom-Spinach Salad, (Melt 1 teaspoon margarine in a nonstick skillet over medium-high heat; add 1/2 cup sliced fresh mushrooms, 2 tablespoons chopped onion, and 1 garlic clove, minced. Saute 4 minutes; add 1 tablespoon white wine. Cook 1 minute or until liquid evaporates. Stir in 2 cups torn fresh spinach and a dash each of salt and pepper; saute 1 minute or until spinach wilts.) (1 Point)
French Bread, 2 ounces

SNACK

Strawberries and Cream, (Serve 1 cup sliced fresh strawberries with 1/3 cup frozen reduced-calorie whipped topping and 4 animal crackers.) (3 Points)
Skim Milk, 1 cup

POINTS FOR THE DAY: 24