#1 Seven Day Menu Planner The Points on these menus are figured with the 123 Success Points program. MONDAY BREAKFAST Cooked Oatmeal, 1
cup, with 2 tablespoons raisins and 1 tablespoon brown sugar LUNCH Fast-Food Hamburger,
1 small (5 Points) 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) SNACK Vanilla Fat-Free Aspartame-Sweetened Yogurt, 8 ounces POINTS FOR THE DAY: 23 TUESDAY BREAKFAST Bran Flakes, 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) 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) 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) 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 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) 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) 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) 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) 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) SNACK Cappuccino Fat-Free POINTS FOR THE DAY: 27 SATURDAY BREAKFAST Bran Flakes, 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) 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 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) DINNER Grilled Sirloin Steak,
3 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) POINTS FOR THE DAY: 24 |