MEAL PLAN FOR A WEEK

TUESDAYS MEALS total calories 1424
BREAKFAST
Waffles with strawberries
1 whole grain waffle frozen
or I just buy the krustz mix wheat honey
2 tsp margarine low fat
15 med strawberries

cottage cheese and chopped walnuts
I do not like walnuts so I so strawberries
1cup cottage cheese
2tsp of nuts

LUNCH
GREEK CHICKEN SALAD
calories 287
meal includes
3oz chicken grilled breast strips
I use rotisserie chicken
1 1/2 cup of lettuce mixed greens, packaged
1 cup of tomatoes cherry halved
1/4 c. cheese
5 large olives
1/8c onions
2 tbls vinaigrette
combine all ingredients and toss with dressing

SNACK
calories 100
STRING CHEESE AND HALF PEAR

DINNER
calories 424
ITALIAN BEEF AND VEGETABLE SOUP WITH WHOLE WHEAT ROLL

Meal includes
1 pound of lean ground beef
1 clove garlic crushed
1/2 tsp of pepper
1/4 tsp of salt
28 oz of broth , beef
14 1/2 ounce tomatoes stewed Italian style undrained
1 cup of carrots
1 can of beans, cannellini
1 med zucchini
slices
2 cups of spinach fresh

heat pan over med heat add ground beef and garlic brown 4 to 5 min breaking beef up
season with pepper and salt when beef is brown add the broth and then add the rest of veggies put zucchini and spinach in right before you eat it so they don't get wilted.

ENJOY!!

WED MEAL

BREAKFAST
calories 437
SCRAMBLED EGGS WITH OATMEAL AND BERRIES AND A GLASS OF MILK

meal includes
1 cup of milk fat free

oatmeal and berries
1/2c of water
1/4 c oats , rolled , quick cooking
3/4 c blueberries
1/4tsp cinnamon
microwave for 2 min stir and then microwave for a 1 min

scrambled eggs
1 egg whole
1/2 c egg white
1 1/2 oil, conola
salt and pepper

LUNCH
calories 442
MEXICAN PIZZA
meal includes

1/2 c peppers red bell chopped
2tbls green chili peppers
1 c spinach
1/4c salsa
1 tortilla flour whole wheat 61/2 inch
3 oz chicken precooked rotisserie
1/2oz cheese mozzarella part skim
1/4 c avocado sliced

preheat oven 425
chop bell peppers and green chiles. spray pan with non stick spray
heat over med heat tell wilted.
spread salsa on tortilla and top with chicken and spinach mixture.
sprinkle cheese and bake until melts. top with avocado

SNACK
97 calories

PISTACHIOS AND GRAPES


1/3 c of grapes

1/4 oz of pistachios


DINNER

calories 440

HONEY GLAZED ROSEMARY CHICKEN WITH SNOW PEAS AND WALNUTS AND A GLASS OF MILK


meal includes

1 c glass of fat free milk

Honey glazed chicken( remember these meals are for a family of 4 if you have more add more)
4 chicken breast
1 tsp orange peel grated
12 small potatoes
1tsp salt
1tsp pepper
1 c honey
1/8c water , hot
1/2 tsp garlic powder
8 sprigs of rosemary fresh , divided
2 tbls olive oil
1/2 tsp of onion powder
1 tomato cute into wedges

1. in a sauce pan with steam basket and a small amount of water. place
potatoes and steam over med temp about 10 min or until slightly tender

2. in a shallow broiler proof backing pan place chicken and arrange potatoes are around chicken
3. in a jar with lid, place honey, water , 4 sprigs of rosemary cut into pieces, olive oil, orange peel salt garlic powder and onion. cover and shake vigorously, pour evenly over chicken and potatoes
bake at 375

THURSDAY
BREAKFAST
You choose!

LUNCH
TUNA SALAD SANDWICH WITH CARROTS AND HUMMUS

meal includes
1/2c hummus
1dash paprika
1/2 c carrots

3 oz fish tuna in water
2 tbls mayo light
1/4 c celery
2 slices bread, whole wheat

SNACK GRAPES AND SUNFLOWER SEEDS
97 calories
1/3 c grapes
1/2 tbls of seed

DINNER
278 calories
BAJA CHICKEN WRAP WITH CORN AND AVOCADO

4 whole wheat flour tortilla 8" tortillas
1 cup tomatoes cherry chopped , reserve 2 whole tomatoes
1 cup pepper green, bell, chopped
1 tbls pepper green chile, canned
8 oz chicken precooked rotisserie breasts, skinless

Cut chicken into long, thin slices. lay wraps out on plates. fill center of each with half the the lettuce and chopped tomatoes, follow by half the chicken strips. finish off with 1 tbsp chilis in each wrap fold over and form a wrap and enjoy.

1/2 cup of corn whole kernel

sliced avocado
3/4 c


FRIDAY AND SAT

It is cheaper to repeat the meals so go ahead and pick your favorite meal and make your own menu.

SUNDAY
I am just going to give you a dinner recipe

GRILLED STEAK WITH ONIONS
calories 355

1 1/2 pound beef sirloin steaks
1/4 tsp salt
1/2 c onions red

preheat broiler
place the steak on a foil lined broiler pan and sprinkle with salt

broil the steak 4 inch from the heat for 6 min turn and broiler 4to6min longer or until almost cooked through sprinkle with onions and broils 1 to 2 min longer let stand 5 min

I usually do half a potato and some broccoli with this
enjoy!