Preparation:
DINNERS
Sunday
Three-Bean Chili with rice; 1 cup mixed green salad with 2 teaspoons low-fat or fat-free dressing; Baked tortilla chips
Grilled Steak Fajitas with rice; Sliced orange and red onion salad: 1/2 cup sliced oranges layered with red onion rings and sprinkled with 1 teaspoon fat-free dressing Carrot and celery sticks;
Pork with Apples and Cabbage; 1 cup mixed green salad with 2 teaspoons fat-free salad dressing
Monday
4 oz. skinless, boneless chicken breast, marinated in fat-free Italian dressing and grilled; 1/2 cup cooked bulgur wheat; 1/2 cup steamed sugar snap peas or green beans; 1 slice French or Italian bread 3/4 cup mixed-vegetable juice;
1/4 barbecued chicken, skin removed (homemade or takeout); 1 cooked ear corn on the cob or 1/2 cup cooked corn kernels; 1/2 cup health salad (from deli); 1 to 2 slices Italian bread
1/4 pound grilled turkey sausages; 1/2 cup cooked noodles or orzo; 1/2 cup saut‚ed peppers and onions (cooked in nonstick skillet coated with vegetable cooking spray); 1 small (6-inch) pita bread
Tuesday
1/2 grapefruit; Shells with Tuna and Peppers; 1 to 2 slices Italian bread; Green salad with lemon wedge
Carrot and celery sticks; Soy-Ginger Salmon with sesame spinach and orzo
Citrus-Baked Sea Bass; 1/2 cup cooked couscous; 1 cup spinach salad with 2 teaspoons fat-free dressing
Wednesday
Marinated cucumbers: 2 cucumbers, peeled, seeded and diced; 6 sliced radishes mixed with 2 tablespoons rice wine vinegar, 1 teaspoon each sugar and soy sauce; Asian Pork and Vegetables with brown rice
Burger with the works: 4 oz. extra-lean ground round, grilled, served on toasted English muffin topped with 1 teaspoon ketchup, 2 lettuce leaves, 2 tomato slices and 1 slice sweet onion; Small baked potato topped with 2 tablespoons prepared salsa 1 cup prepared vegetable soup;
Chef's Salad: 2 cups mixed salad greens tossed with 1 oz. cooked turkey strips, 1 oz. cooked lean ham or roast beef strips, 1 oz. Jarlsberg cheese strips, 1/2 cup assorted cut-up vegetables (fresh mushrooms, cooked green beans, broccoli, carrots, cucumber, tomatoes, bell peppers) and 1 tablespoon nonfat dressing; 1 to 2 slices Italian bread
Thursday
4 oz. scrod, flounder or other white fish, broiled with lemon; 2 small red potatoes, boiled; 1/2 cup steamed sliced zucchini or other green vegetable; 2 slices French or Italian bread; 1 teaspoon butter or margarine
Hearty Vegetable Soup; 2 slices whole grain bread with 1 oz. reduced-fat cheese
Rigatoni with Vegetables; 2 cups salad greens with 1 tablespoon low-fat or nonfat dressing; 1 slice Italian bread
Friday
Wedge of melon; 1 cup cooked pasta topped with 1/2 cup prepared marinara sauce; 2 cups mixed green salad with 1 tablespoon fat-free dressing; 2 breadsticks
Turkey Parmigiana with spaghetti; 1/2 cup steamed broccoli 1 cup sliced jicama tossed with 2 teaspoons fresh lime juice and 1/4 teaspoon salt;
Lemon Chicken and Broccoli with rice
Saturday
Chicken-Vegetable Curry with couscous; 1 cup spinach salad with 2 teaspoons fat-free dressing
Light Shrimp Risotto; 1 cup mixed green salad with 2 teaspoons low-fat or fat-free dressing; Small dinner roll
Grilled Steak with Potatoes; Sliced tomato and cucumber sal |
