#3 Seven Day Menu Planner The Points on these menus are figured with the 123 Success Points program. MONDAY BREAKFAST Cooked Oatmeal, 1
cup, with 1/4 cup raisins and 1 tbsp brown sugar LUNCH Bean Burrito, Fast
Food (6 Points) DINNER Roasted Skinned Boned Chicken
Breast, 3 ounces SNACK Apple Pie a la Mode Fat-Free Aspartame-Sweetened Yogurt, 8 ounces, with 2 tbsp toasted wheat germ POINTS FOR THE DAY: 25 TUESDAY BREAKFAST Yogurt-Topped Fruit, (Combine 1 banana, sliced, and 1/2 cup frozen blueberries, thawed, in a bowl. Top with 8 ounces vanilla fat-free aspartame-sweetened yogurt and 1 tsp honey. Sprinkle with 3 tbsp toasted wheat germ.) (6 Points) LUNCH Hopping John, (Heat
1 tsp olive oil in a nonstick skillet over medium heat. Add 1/3 cup chopped
onion and 1 garlic clove, minced; sauté 5 minutes. Add 1 tsp white wine vinegar
and 1/8 tsp each of dried oregano and hot sauce; stir well. Add 1/3
cup drained canned black-eyed peas and 1/4 cup lean chopped ham. Toss with
1 cup cooked brown rice.) (8 Points) DINNER Honey Mustard
Pork Chop, (Combine 2 tsp each of Dijon mustard and honey,
1 tsp olive oil, and a dash each of dried thyme, salt, and pepper.
Brush mustard mixture over both sides of 1 [4 ounce] lean boned pork chop.
Place in a baking dish; bake at 450 degrees for 15 minutes or until done.) (6 Points) SNACK Chocolate Graham Crackers, 2 sheets, with 1/3 cup frozen reduced-calorie whipped topping, thawed POINTS FOR THE DAY: 28 WEDNESDAY BREAKFAST Cooked Oatmeal, 1
cup, with 1/4 cup raisins and 1 tbsp brown sugar LUNCH Chef Salad, (Top 2
cups sliced romaine lettuce with 1/2 cup julienne-cut lean ham, 1 tomato,
sliced, and 1/4 cup each of fat-free croutons, shredded carrot, and
sliced cucumber. Serve with 3 tbsp fat-free Italian dressing.) (4 Points) DINNER Broiled Grouper, (Place
1 [8 ounce] grouper fillet on a broiler pan; broil 6 minutes on each side
or until fish flakes easily when tested with a fork, basting occasionally
with 2 tbsp fat-free Italian dressing. Serve with lemon wedges.) (3
SNACK Peanut Butter-Banana Toast, (Toast 1 slice high-fiber bread; spread with 1 tbsp peanut butter, and top with 1 banana, sliced.) (5 Points) POINTS FOR THE DAY: 30 THURSDAY BREAKFAST Fruit Smoothie, (Combine 1/2 cup each of skim milk, frozen blueberries, sliced banana, and 8 ounces vanilla fat-free aspartame-sweetened yogurt in a blender; process until smooth. Sprinkle with 1 tsp toasted wheat germ.) (4 Points) LUNCH Lentil and Feta Salad,
(Combine 1/3 cup each of cooked lentils and chopped red bell pepper,
2 tbsp chopped green onions, 2 tsp lemon juice, 1 tsp olive oil, and a dash
of dried thyme. Sprinkle with 3 tbsp crumbled feta cheese.) (4 Points) DINNER Grilled Flank Steak,
3 ounces SNACK Vanilla Sugar-Free Instant Pudding, (prepared with skim milk), 1 cup, topped with 1 banana, sliced, and 1/3 cup frozen reduced-calorie whipped topping, thawed POINTS FOR THE DAY: 24 FRIDAY BREAKFAST Bran Flakes, 1 cup LUNCH Grilled Chicken Salad,
(Top 2 cups sliced romaine lettuce with 3 ounces thinly sliced grilled chicken
breast, 2 tomato slices, 1/4 cup each of fat-free croutons, shredded
carrot, and sliced cucumber, 3 large ripe olives, and 1 tomato, cut into wedges.
Serve with 3 tbsp fat-free ranch dressing.) (8 Points) DINNER Mediterranean Tuna and Linguine,
(Combine 1/4 cup chopped sun-dried tomatoes [not packed in oil] and 3 tbsp
boiling water; set aside. Heat 1/2 tsp olive oil over medium heat in a nonstick
skillet. Add 2 tbsp chopped onion and 1 garlic clove, minced; sauté 3 minutes.
Stir in sun-dried tomatoes, 3 ounces drained canned tuna in water, 1 tbsp
chopped kalamata olives, and 1 tsp capers; sauté 3 minutes. Add 3 tbsp feta
cheese and a dash each of salt and pepper. Toss with 1 cup cooked linguine.) (8 Points) SNACK Cucumber Spears, 1
cup, with 2 tbsp fat-free ranch dressing POINTS FOR THE DAY: 27 SATURDAY BREAKFAST Pancakes, 2, [4 inch],
topped with 1/2 cup frozen blueberries, thawed, and 1 tbsp maple syrup LUNCH Turkey Burger, (Spread
1 tbsp ketchup and 1 tsp Dijon mustard over cut sides of a 1 1/2 ounce hamburger
bun. Layer 1 [3 ounce] cooked lean ground turkey breast patty, 2 lettuce leaves,
(6 Points) DINNER Grilled Pork Tenderloin,
3 ounces SNACK Skim Milk, 1 cup POINTS FOR THE DAY: 30 SUNDAY BREAKFAST Bran Flakes, 1 cup,
topped with 1 cup frozen blueberries LUNCH French Onion Soup,
(Heat 1 tsp olive oil in a small saucepan over medium heat. Add 3/4 cup thinly
sliced onion; sauté 15 minutes. Add 1 cup beef broth; bring to a boil. Reduce
heat, and simmer 15 minutes. Spoon into a bowl; top with 1 [1 ounce] slice
French bread, and sprinkle with 3/4 ounce shredded Swiss cheese and freshly
(5 Points) DINNER Sloppy Joe, (Cook
4 ounces lean ground turkey breast, 1/4 cup chopped onion, and 1 minced garlic
clove over medium-high heat until browned, stirring to crumble. Stir in 1/2
cup tomato sauce and 1/2 tsp chili powder; cook until thoroughly heated. Serve
on a 1 1/2 ounce hamburger bun.) (6 Points) SNACK Chocolate Graham Crackers, 2 sheets, with 1/3 cup frozen reduced-calorie whipped topping, thawed POINTS FOR THE DAY: 22 |