#2 Seven Day Menu Planner The Points on these menus are figured with the 123 Success Points program. MONDAY BREAKFAST Blueberry Bagel S'more,
(Spread 2 tbsp marshmallow creme over 1/2 small blueberry bagel; sprinkle
with a dash of ground cinnamon and 2 tsp finely chopped milk chocolate. Broil
until chocolate melts.) (4 Points) LUNCH Arugula-Couscous-Raisin Salad,
(Combine 1/2 cup boiling water; 1/3 cup uncooked couscous, 2 tbsp each of raisins and chopped red onion, and 1 tsp each of olive oil and
lemon juice. Cover and let stand 5 minutes. Add 1/2 cup chopped arugula and
1/3 cup drained canned chickpeas; toss.) (5 Points) DINNER Pecan-Crusted Flounder,
(Combine 2 tbsp cornmeal and 1 tbsp finely ground pecans; dredge 1 [6-ounce]
flounder fillet in mixture. Heat 1 tsp olive oil over medium heat in a nonstick
skillet; cook fish 2 minutes on each side or until done.) (7
Points) SNACK Orange Juice, 1/2cup POINTS FOR THE DAY: 25 TUESDAY BREAKFAST Hot Cooked Cream of,
1 cup w/2 tbsp raisins LUNCH Simple Jambalaya, (Place a nonstick skillet over medium-high heat. Add 1 ounce sliced turkey kielbasa, 1/2 cup each of chopped onion and green bell pepper; and 1 minced garlic clove; sauté 3 minutes. Stir in 1 cup cooked brown rice, 3/4 cup undrained canned diced tomatoes, 1/2 tsp Cajun seasoning, and a dash of hot sauce; cook 5 minutes.) (5 Points) DINNER Blackened Steak, (Brush
1 [4 ounce] filet mignon steak with 1 tsp each of Worcestershire sauce
and olive oil; sprinkle with a 1/8 tsp Cajun seasoning. Heat a heavy skillet
over high heat 3 minutes; add steak. Cook 3 minutes on each side or until
desired degree of doneness.) (6 Points) SNACK Banana, 1, with 1
tbsp peanut butter POINTS FOR THE DAY: 27 WEDNESDAY BREAKFAST Fruit Bagel, (Spread
2 tbsp fat-free strawberry cream cheese over 1/2 small blueberry bagel; top
with 1/2 apple, sliced.) (3 Points) LUNCH Tuna-Pasta Salad,
(Combine 1 cup hot cooked macaroni, 2 tbsp chopped trimmed arugula, 1 tbsp each of chopped green onions and fresh parsley, and 1 tbsp light mayonnaise,
1 tsp spicy brown mustard, and 4 ounces drained canned albacore tuna, flaked;
toss well.) (8 Points) DINNER Ratatauille and Brown Rice, (Heat 1 tsp olive oil in a nonstick skillet over medium heat. Add 1 cup sliced zucchini, 1/4 cup each of sliced onion, mushrooms, and green bell pepper; and 1 minced garlic clove; sauté 4 minutes. Add 1/2 cup undrained canned diced tomatoes, and 1/8 tsp each of dried Italian seasoning and pepper; cook 1 minute. Serve over 1/2 cup hot-cooked brown rice. Top with 2 tbsp grated Parmesan cheese.) (5 Points) SNACK Angel Food Toast,
(Brush 1 [1 ounce] slice angel food cake with 1/2 tsp margarine; sprinkle
with 1 tbsp sugar. Broil until sugar is golden. Top with 1/2 cup sliced strawberries.) (4 Points) POINTS FOR THE DAY: 25 THURSDAY BREAKFAST Bulgur Breakfast Pilaf,
(Combine 1/4 cup each of uncooked bulgur and boiling water in a small
bowl; cover and let stand 20 minutes or until water is absorbed. Stir in 1/3
cup skim milk, 2 tbsp raisins, 2 tsp chopped almonds, 1 tsp each of
sugar and margarine, and a dash of salt.) (6 Points) LUNCH Hamburger, 1 small,
fast food DINNER Penne With Vegetable Marinara Sauce, (Heat 1 tsp olive oil in a saucepan over medium heat. Add 1/3 cup each of chopped mushroom, onion, and zucchini, and 1 minced garlic clove; sauté 2 minutes. Stir in 3/4 cup fat-free marinara sauce and 1 cup hot-cooked penne pasta; sprinkle with 2 tbsp grated Parmesan cheese.) (7 Points) SNACK S'more Smoothie, (Place 2/3 cup skim milk, 1/2 cup vanilla fat-free ice cream, and 1 banana in a blender; process until smooth. Top with 1 tbsp marshmallow creme; sprinkle with 1 tbsp each of finely chopped milk chocolate and crushed graham crackers.) (7 Points) POINTS FOR THE DAY: 28 FRIDAY BREAKFAST Blueberry Bagel, 1
small with 2 tbsp fat-free strawberry cream cheese LUNCH Tabbouleh Salad, (Combine
1/4 cup each of uncooked bulgur and boiling water in a small bowl;
cover and let stand 20 minutes or until water is absorbed. Stir in 1/3 cup each of diced tomato, diced cucumber, and drained canned chickpeas,
2 tbsp chopped fresh parsley, 1 tbsp lemon juice, 1 tsp olive oil, and a dash
of salt.) (4 Points) DINNER Chile-Lime Salmon,
(Heat 1 teaspoon olive oil in a nonstick skillet over medium heat. Add 1 halved
jalapeno pepper, and sauté 2 minutes; discard pepper. Increase heat to medium-high.
Add 1 [4 ounce] salmon fillet; cook 2 minutes on each side or until desired
degree of doneness. Add 2 tbsp fresh lime juice to pan.) (5
Points) SNACK Banana-Strawberry Sundae, (Top 3/4 cup each of sliced banana and strawberries with 1/2 cup vanilla fat-free ice cream; top with 1 tbsp chocolate syrup and 1 tsp chopped pecans.) (5 Points) POINTS FOR THE DAY: 27 SATURDAY BREAKFAST Egg-and-Sausage Scramble,
(Combine 1 large egg, 1 large egg white, and 1 tbsp skim milk in a bowl; stir.
Place a nonstick skillet coated with cooking spray over medium-high heat until
hot. Add 1 ounce chopped turkey kielbasa; sauté 2 minutes. Add egg mixture,
and cook until set, stirring occasionally.) (3 Points) LUNCH Macaroni and Cheese,
(Combine 1 cup hot cooked macaroni, 1/4 cup fat-free cottage cheese, 3 tbsp
each of shredded cheddar cheese and skim milk, and a dash each of salt and pepper in a small baking dish; stir. Bake at 350 degrees for 15
minutes or until bubbly.) (6 Points) DINNER Portobello Sandwich,
(Brush 2 tsp balsamic vinegar and 1 tsp olive oil over 1 portobello mushroom;
broil 5 minutes. Sprinkle with 3 tbsp Parmesan cheese. Place mushroom, 2 tomato
slices, and 2 lettuce leaves onto a 2-ounce bun.) (6
Points) SNACK Blueberry Fat-Free Yogurt, 8 ounces POINTS FOR THE DAY: 27 SUNDAY BREAKFAST Peach Angel, (Spoon 1/2 cup drained canned unsweetened sliced peaches over 1 [1 ounce] slice angel food cake; top with 8 ounces vanilla fat-free yogurt, and sprinkle with ground cinnamon.) (6 Points) LUNCH Black Beans and Rice, (Place a nonstick skillet over medium-high heat until hot. Add 1/4 cup chopped onion, 2 tsp chopped jalapeno pepper; and 1 ounce sliced turkey kielbasa; sauté 3 minutes. Stir in 1/2 cup undrained canned diced tomatoes and 1/3 cup drained canned black beans. Serve over 1 cup hot-cooked brown rice.) (6 Points) DINNER Chicken Sandwich,
(Brush 1 tsp each of olive oil and balsamic vinegar over 4 ounces skinned,
boned chicken; sprinkle with 1/8 tsp each of salt and pepper. Broil
10 minutes, turning once. Place 1/4 cup trimmed arugula, 2 tomato slices,
and chicken onto 2-ounce bun; top with 3 tbsp fat-free marinara sauce and
2 tbsp grated Parmesan cheese.) (9 Points) SNACK Carrot Sticks, 1 cup POINTS FOR THE DAY: 23 |