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Menu 1




Coffee or Tea with each breakfast

Unsweetened Ice Tea or Water with Lemon with lunch and dinner








Breakfast:
2 Multi-Grain Pancakes with syrup and strawberries, 3/4 cup milk

Lunch:
Grilled Chicken Salad with Oranges, 
pumpernickel dinner roll

Snack: 
1 small apple, 8 grapes, 1/2 whole wheat bagel, 2 Tab. peanut butter, 1 hard boiled egg, 1 serving nuts 

Dinner:
Orange Scented Beef and Broccoli, Brown Rice
Breakfast: 
1 cup Raisin Bran Cereal with 3/4 cup sliced strawberries, 7 walnuts and 3/4 cup milk

Lunch: Barley Salad with Snowpeas and Lemon Dressing

Snack: 
1 small apple, 8 grapes, 1/2 whole wheat bagel, 2 Tab. peanut butter, 1 hard boiled egg, 1 serving nuts 

Dinner:
Chicken Breasts with Peaches and Ginger,
Bulger with Ginger and Orange
Breakfast: 
1 1/4 cup Kashi Go-Lean cereal with 1/2 cup milk, 1 nectarine, 1/2 cup orange juice

Lunch:
Tuna and Cannellini Salad with Lemon

Snack: 
1 small apple, 8 grapes, 1/2 whole wheat bagel, 2 Tab. peanut butter, 1 hard boiled egg, 1 serving nuts 

Dinner: 
Seared Fish Steaks with Tomato-Olive Sauce,
Gingered Sweet Potatoes


Breakfast:
1 cup Raisin Bran Cereal with 3/4 cup sliced strawberries, 7 walnuts and 3/4 cup milk

Lunch: 
Black Bean and Barley Salad

Snack: 
1 small apple, 8 grapes, 1/2 whole wheat bagel, 2 Tab. peanut butter, 1 hard boiled egg, 1 serving nuts 

Dinner: Beef and Veggie Meatloaf,
Brown Rice Pilaf with Toasted Flaxseed

Dessert: Mixed Berry and Stone Fruit Soup


Breakfast:
1 1/4 cup Kashi Go-Lean cereal with 1/2 cup milk, 1 nectarine, 1/2 cup orange juice

Lunch:
Whole Wheat Noodles with Peanut Sauce and Chicken

Snack: 
1 small apple, 8 grapes, 1/2 whole wheat bagel, 2 Tab. peanut butter, 1 hard boiled egg, 1 serving nuts 

Dinner: 
Oven-Fried Chicken, Wheatberry Salad with Dried Apricots and Mint



Breakfast:
1 cup Raisin Bran Cereal with 3/4 cup sliced strawberries, 7 walnuts and 3/4 cup milk

Lunch
Mediterranean Salad with Edamame

Snack: 
1 small apple, 8 grapes, 1/2 whole wheat bagel, 2 Tab. peanut butter, 1 hard boiled egg, 1 serving nuts 

Dinner
Shrimp and Scallop Stew
Breakfast:
1 1/4 cup Kashi Go-Lean cereal with 1/2 cup milk, 1 nectarine, 1/2 cup orange juice

Lunch
Turkey sandwich, whole grain bread w/provolone, avocado, lettuce, tomato and mustard, 4 celery sticks with peanut butter, 1 apple 

Dinner:

Turkey Meatballs, whole wheat spaghetti

Snack: 1 cup kefir with fruit

Dessert:
Lemon Blueberry Cheesecake Bars




Breakfast:
Multi-Grain Waffles

Lunch:
Spinach, Orange and Avocado Salad with Poppy Seed Dressing

Snack: 
1 small apple, 8 grapes, 1/2 whole wheat bagel, 2 Tab. peanut butter, 1 hard boiled egg, 1 serving nuts 

Dinner:
Flank Steak with Balsamic Sauce, Quinoa with Chiles and Cilantro, 2 cups salad with romaine, cherry tomatoes, cucumbers, 1/2 cup chickpeas and 1 Tab. each olive oil and vinegar
Breakfast:
1 cup Raisin Bran Cereal with 3/4 cup sliced strawberries, 7 walnuts and 3/4 cup milk

Lunch: Greek Lentil Salad

Snack: 
1 small apple, 8 grapes, 1/2 whole wheat bagel, 2 Tab. peanut butter, 1 hard boiled egg, 1 serving nuts 

Dinner: 
Chicken Saute with Apple, 1/2 cup Mushroom-Barley Pilaf, 1 cup steamed Green Beans
Breakfast:
1 1/4 cup Kashi Go-Lean cereal with 1/2 cup milk, 1 nectarine, 1/2 cup orange juice

Lunch:
Salmon Sandwiches with Wasabi Mayo

Snack: 
1 small apple, 8 grapes, 1/2 whole wheat bagel, 2 Tab. peanut butter, 1 hard boiled egg, 1 serving nuts 

Dinner
Sole Florentine,
Spinach with Pine Nuts and Currants, Lime and Cilantro
Breakfast: Blueberry-Oatmeal Muffins

Lunch:
Grilled Eggplant Sandwiches with Red Pepper-Walnut Sauce

Snack: 
1 small apple, 8 grapes, 1/2 whole wheat bagel, 2 Tab. peanut butter, 1 hard boiled egg, 1 serving nuts 

Dinner: 
2 1/2 cups Greek Pasta and Beef Casserole, 1 cup broccoli with Lemon vinaigrette

Dessert:
Instant Strawberry Frozen Yogurt
Breakfast:
1 cup Raisin Bran Cereal with 3/4 cup sliced strawberries, 7 walnuts and 3/4 cup milk

Lunch
Tuna and Carrot Sandwich on Rye

Snack: 
1 small apple, 8 grapes, 1/2 whole wheat bagel, 2 Tab. peanut butter, 1 hard boiled egg, 1 serving nuts 

Dinner
Roasted Moroccan Chicken with Squash and Pearl Onions,
Curried Butternut Squash Puree or Sweet Potato Fries

Breakfast:
1 1/4 cup Kashi Go-Lean cereal with 1/2 cup milk, 1 nectarine, 1/2 cup orange juice

Lunch
Bean and Barley Soup

Snack: 
1 small apple, 8 grapes, 1/2 whole wheat bagel, 2 Tab. peanut butter, 1 hard boiled egg, 1 serving nuts 

Dinner
2 1/4 cups Shrimp and Orzo Casserole, 1 cup steamed green beans, 2 cups baby spinach salad with tomato, cucumber and 1 Tab. each olive oil and balsamic vinegar
Breakfast:
1 cup Raisin Bran Cereal with 3/4 cup sliced strawberries, 7 walnuts and 3/4 cup milk

Lunch 
Turkey sandwich, whole grain bread w/provolone, avocado, lettuce, tomato and mustard, 4 celery sticks with peanut butter, 1 apple  

snack: 1 cup kefir with fruit

Dinner
Black Bean and Sweet Potato Burritos, salad, fruit
Dessert:
Fudge Brownies
Breakfast:
Oatmeal with Apple and Flaxseed

Lunch
Curried Red Lentil Soup, 2 Tab. hummus, 8 baby carrots

Snack: 
1 small apple, 8 grapes, 1/2 whole wheat bagel, 2 Tab. peanut butter, 1 hard boiled egg, 1 serving nuts 
 
Dinner 

2 1/2 cups Crockpot Beef and Vegetable Stew, 1 slice whole wheat flax-seed bread, 2 1/2 cups salad with romaine, cherry tomatoes, cucumber ad I tab. each olive oil and vinegar
Breakfast:
1 cup Raisin Bran Cereal with 3/4 cup sliced strawberries, 7 walnuts and 3/4 cup milk

Lunch
whole wheat wrap with ham, muenster, lettuce and tomato, 1 1/2 cups grapes, 1/2 cup yogurt with 2 Tab. ground flaxseed

Snack: 
1 cup kefir with fruit

Dinner
Chicken Cordon Bleu, Cauliflower and Spinach Casserole
Breakfast:
1 1/4 cup Kashi Go-Lean cereal with 1/2 cup milk, 1 nectarine, 1/2 cup orange juice

Lunch
Asian Noodle Hot Pot


Snack: 
1 small apple, 8 grapes, 1/2 whole wheat bagel, 2 Tab. peanut butter, 1 hard boiled egg, 1 serving nuts 

Dinner
Mustard-Glazed Salmon with Lentils,
3/4 cup brown rice pilaf with toasted flaxseed, 8 steamed aparagus spears

Breakfast:
Upside-Down Nectarine Muffins


Lunch:
Black Bean and Sweet Potato Burritos

Snack: 
1 small apple, 8 grapes, 1/2 whole wheat bagel, 2 Tab. peanut butter, 1 hard boiled egg, 1 serving nuts 

Dinner:
Mustard-Crusted Lamb Chops, Sauteed Spinach with Ginger and Soy Sauce,  Barley Risotto with Asparagus and Lemon

Dessert:
Instant Peach Frozen Yogurt
Breakfast
1 cup Raisin Bran Cereal with 3/4 cup sliced strawberries, 7 walnuts and 3/4 cup milk

Lunch
Whole Wheat Mushroom and Herb Pizza

Snack: 
1 small apple, 8 grapes, 1/2 whole wheat bagel, 2 Tab. peanut butter, 1 hard boiled egg, 1 serving nuts 

Dinner
Turkey Noodle Casserole with Spinach
Breakfast
1 1/4 cup Kashi Go-Lean cereal with 1/2 cup milk, 1 nectarine, 1/2 cup orange juice

Lunch
Turkey sandwich, whole grain bread w/provolone, avocado, lettuce, tomato and mustard, 4 celery sticks with peanut butter, 1 apple

Snack: 1 cup kefir with fruit

Dinner
Penne with Asparagus (or Spinach), Ricotta and Lemon
Breakfast:
1 Spinach and Goat Cheese Omelet, 1/2 whole wheat English muffins, 1/2 Tab. Smart Balance, fruit

Lunch
Lentil and Bean Chili

Snack: 
1 small apple, 8 grapes, 1/2 whole wheat bagel, 2 Tab. peanut butter, 1 hard boiled egg, 1 serving nuts 

Dinner
Quick Spinach and Sausage Lasagna

Dessert: Maple-Walnut Roasted Apples
Breakfast:
Zucchini-Basil Frittata

Lunch
Whole wheat chicken and Noodles with Peanut Sauce,
1/4 cup Edamame, 2 pineapple slices

Snack: 
1 small apple, 8 grapes, 1/2 whole wheat bagel, 2 Tab. peanut butter, 1 hard boiled egg, 1 serving nuts 

Dinner
Slow-Cooker Lamb Stew with Spring Vegetables
Breakfast
1 cup Raisin Bran Cereal with 3/4 cup sliced strawberries, 7 walnuts and 3/4 cup milk

Lunch
Turkey sandwich, whole grain bread w/provolone, avocado, lettuce, tomato and mustard, 4 celery sticks with peanut butter, 1 apple

Snack
1 cup kefir with fruit

Dinner
Chicken Breasts stuffed with Pesto, Spiced Cauliflower with Peas
Breakfast:
1 1/4 cup Kashi Go-Lean cereal with 1/2 cup milk, 1 nectarine, 1/2 cup orange juice

Lunch
whole wheat wrap with ham, muenster, lettuce and tomato, 1 1/2 cups grapes, 1/2 cup yogurt with 2 Tab. ground flaxseed

Snack: 
1 small apple, 8 grapes, 1/2 whole wheat bagel, 2 Tab. peanut butter, 1 hard boiled egg, 1 serving nuts 

Breakfast: 
1 cup Raisin Bran Cereal with 3/4 cup sliced strawberries, 7 walnuts and 3/4 cup milk

Lunch
Tuna and Carrot Sandwich on Rye, 15 almonds, 1 peach

Snack
1 cup kefir with fruit

Dinner
Salmon with Lemon and Dill Sauce, Broccoli with Lemon Vinaigrette

Dessert: Orange and Pomegranate Compote
Breakfast:
1 1/4 cup Kashi Go-Lean cereal with 1/2 cup milk, 1 nectarine, 1/2 cup orange juice

Lunch
Honey-Mustard Turkey Burgers'
Low Mayo Cole Slaw

Snack: 
1 small apple, 8 grapes, 1/2 whole wheat bagel, 2 Tab. peanut butter, 1 hard boiled egg, 1 serving nuts 

Dinner
Southwestern Macaroni and Cheese and Peppers
Breakfast:
1 cup Raisin Bran Cereal with 3/4 cup sliced strawberries, 7 walnuts and 3/4 cup milk

Lunch
Turkey and Bean Chili with Avocado Salsa,
1 pear, 4 slices Swiss
cheese

Snack: 

1 small apple, 8 grapes, 1/2 whole wheat bagel, 2 Tab. peanut butter, 1 hard boiled egg, 1 serving nuts 

Dinner
Pork Chop and Cabbage Skillet Dinner, Sauteed Brussels Sprouts with Red Pepper and Caraway Seeds



Breakfast:
1 1/4 cup hot oat bran with 2/3 cup blueberries and 6 pecans, 3/4 cup milk

Lunch
Salmon Sandwiches with Wasabi Mayo

Snack: 
1 small apple, 8 grapes, 1/2 whole wheat bagel, 2 Tab. peanut butter, 1 hard boiled egg, 1 serving nuts 

Dinner
Whole Wheat Pasta with Sausage, Beans and Greens

Dessert:
Orange-Glazed Roasted PLums
Breakfast: 
Apple-Bran Muffins

Lunch
Peanut Chicken Soup

Snack: 
1 small apple, 8 grapes, 1/2 whole wheat bagel, 2 Tab. peanut butter, 1 hard boiled egg, 1 serving nuts 

Dinner
Slow-Cooker Pork Stew with Latin Flavors
Breakfast1 cup Raisin Bran Cereal with 3/4 cup sliced strawberries, 7 walnuts and 3/4 cup milk

Lunch

whole wheat wrap with ham, muenster, lettuce and tomato, 1 1/2 cups grapes, 1/2 cup yogurt with 2 Tab. ground flaxseed

Snack: 
1 small apple, 8 grapes, 1/2 whole wheat bagel, 2 Tab. peanut butter, 1 hard boiled egg, 1 serving nuts 

Dinner
Chicken or Turkey Pot Pie (with a whole grain biscuit crust)
Breakfast1 1/4 cup Kashi Go-Lean cereal with 1/2 cup milk, 1 nectarine, 1/2 cup orange juice

Lunch

Warm Salmon (or Tuna) Salad with Olive Toasts

Snack: 
1 small apple, 8 grapes, 1/2 whole wheat bagel, 2 Tab. peanut butter, 1 hard boiled egg, 1 serving nuts 

Dinner
Dahl with Spinach, Moroccan Spiced Carrots
Breakfast:
1 cup Raisin Bran Cereal with 3/4 cup sliced strawberries, 7 walnuts and 3/4 cup milk

Lunch:
Hearty Split Pea Soup with Rye Croutons

Snack: 
1 small apple, 8 grapes, 1/2 whole wheat bagel, 2 Tab. peanut butter, 1 hard boiled egg, 1 serving nuts 

Dinner:
Spice-Crusted Pork Tenderloin with Peach Salsa

Dessert: Pumpkin Custards
Breakfast:
1 1/4 cup Kashi Go-Lean cereal with 1/2 cup milk, 1 nectarine, 1/2 cup orange juice

Lunch:
Whole Wheat Pizza with Broccoli and Olives

Snack: 
1 small apple, 8 grapes, 1/2 whole wheat bagel, 2 Tab. peanut butter, 1 hard boiled egg, 1 serving nuts 

Dinner: Turkey Shepard's Pie with Sweet Potato Topping

Breakfast:
1 cup Raisin Bran Cereal with 3/4 cup sliced strawberries, 7 walnuts and 3/4 cup milk

Lunch:
Garden Pasta Salad

Snack: 
1 small apple, 8 grapes, 1/2 whole wheat bagel, 2 Tab. peanut butter, 1 hard boiled egg, 1 serving nuts 

Dinner:
2 2/3 cups, Spring Vegetable Stir-Fry with Tofu, 1 cup brown rice, hot green tea
Breakfast:
1 orange
1 cup fruit yogurt,

Lunch:
Turkey sandwich, whole grain bread w/provolone, avocado, lettuce, tomato and mustard, 4 celery sticks with peanut butter, 1 apple

Snack
1 cup kefir with fruit

Dinner:
Macaroni and Cheese with Spinach

Dessert:
Cherry Clafouti

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