#1 Seven Day Menu Planner

The Points on these menus are figured with the 123 Success Points program.
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