Breakfast
1 medium apple
1 piece(25g) chedder cheese
4 graham waffers
1/2 cup low fat milk
Lunch
Brown Bag Lunch
Peanutbutter and Banana Sandwich
1 tbsp crunchy peanut butter
1/2 small banana
2 tsp light mayonnaise on 2 slices whole wheat bread
celery sticks
1 cup low fat milk
Dinner
1 slice Baked Veggie Meatloaf(recipe in club)
1/2 small baked acorn squash
10 steamed snow peas
Pear Helene
1/2 cup calorie-reduced chocolate pudding made with low fat milk:
served over 1 canned-in-juice pear half
tea or coffee with milk
Snack
Homemade Ice Cream Sandwich
2 oatmeal cookies and 1/4 cup low fat ice cream
1 cup low fat milk
300 cal
Breakfast
1/2 cup chilled fresh pineapple cubes
1/4 cup cottage cheese and 3 tbsp sour cream spread on 2 slices or 1 large slice rye bread
cafe au lait
1/2 cup strong coffee with 1/2 cup low fat milk
Lunch
Lunch At The Deli
4 slices lean smoked beef on 2 slices light or dark rye bread with mustard
1 cup tomato juice
Dinner
Busy Day Supper
1 cup canned tomato soup(prepared with water)
4 whole wheat soda crackers
2 eggs beaten with 2 tbsp water, cooked in nonstick skillet,folded over 1/2 cup mushrooms sauteed in 1 tsp margarine or butter
1/2 cup green peas
Individual microwave muesli fruit crisp(recipe in club) with 1/4 cup low fat plain yogart
tea or coffee with milk
Snacks
1 slice bruschetta appetizer(recipe in club)
with 1 tbsp shredded part skim mozzarella cheese,melted
tea or coffee with milk
Or
2 chocolate sanwich cookies
1/2 cup low fat milk
150 cal
Breakfast
1 large peach sliced over2/3 cup crisp rice cereal
with 1/2 cup low fat milk
1 slice toasted unbuttered raisin bread
with 1 slice processed Swiss cheese
tea or coffee
Lunch
1/2 can tomato soup made with low fat milk
2 slices whole wheat toast with 1 slice processed cheese,heated in nonstick pan or microwave until cheese melts
1 small carrot, cut into sticks
Dinner
1 chicken leg, skin removed,
baked with 2 tsp commercial crumb coating
1 medium baked potato
1/2 small baked squash
1 tsp margarine or butter
1 cup steamed cauliflower
with 1/4 cup yogart hollandaise sauce(recipe in club)
1/4 cantalope with wedge of lime
tea or coffee with milk
Snack
4 chocolate chip cookies
3/4 cup low fat milk
300 cal
Breakfast
1 cup strawberries sliced
1/2 cup multigrain flaked cereal with 1/2 cup low fat milk
1 egg, scrambled in nonstick pan with 1/2 tsp margarine or butter on 1 slice unbuttered whole wheat toast
tea or coffee
Lunch
Chili Tacos
2 taco shells, 1/2 cup chili con carne,
with shredded lettuce and chopped tomato,
topped with 1/4 cup shredded light chedder cheese
1 medium apple
1/2 cup low fat milk
Dinner
1 grilled hamburger patty made with 1/2 cup lean ground beef
on 1 hamburger bun with choice of toppings:
hot pepper rings, mustard, tomato slice, sliced onion, lettuce, alfalfa sprouts
1 small cob of corn
raw veggies
celery sticks, cucumber slices, 1/2 carrot cut into sticks
1 cup cubed honeydew melon with lime juice
diet soft drink
Snacks
1 buttermilk scone(recipe in club)
with 1/2 tsp margarine or butter
and 1 tsp fruit spread(recipe in club)
Or
3/4 cup low fat plain yogart
with 1/2 cup blueberries
tea or coffee with milk
150 cal
Breakfast
1 medium bagel, halved
1 slice smoked salmon and 2 tbsp light cream cheese with sliced cucumbersand tomato halves
tea with lemon
Lunch
2 slices turkey, sliced tomato, alfalfa sprouts
in 1/2 whole wheat pita bread
1 cup cut up fresh fruit
1/2 cup orange/grapefruit sections,1/4 cup green grapes and 1/4 cupsliced banana
1/2 cup low fat plain yogart, with sweetener if desired
Dinner
1/4 baked fish en papillote(recipe in club)
1 cup fluffy cooked rice
sliced tomato and cucumber
with 1 tbsp herbed vinaigrette dressing(recipe in club) or 1 tbsp low calorie italian dressing
1 cup strawberries
1/2 cup low fat milk
Snack
1/2 can tomato soup with water
8 whole wheat soda crackers
3 tbsp skim milk cheese spread
300 cal
Saturday
Breakfast
1/4 cantalope with lime wedge
1 egg beaten with 1 tbsp water, cooked in nonstick pan with 1/2 tsp margarine or butter
1 hot cross bun, split, toasted, unbuttered with 1 tbsp ultra light rasberry spread
tea or coffee with milk
Lunch
1 slice thin crust vegetarian cheese pizza
with olives,mushrooms, green pepperand chopped fresh tomato
diet soft drink
Dinner
1 cup vegetable spaghetti sauce(recipe in club)
with 1 cup cooked whole wheat or regular spaghetti and
3 tbsp grated parmesan cheese
tossed salad with wedges of 1 hard cooked egg
and 1 tbsp low calorie italian dressing
1/2 grapefruit sprinkled with cinnamon and broiled
1/2 cup low fat milk
Snacks
1/4 cup light herb cheese spread(recipe in club)
with 6 melba toast
Or
2 whole meal digestive cookies
1/2 cup low fat milk
150 cal
Breakfast
double serving autumn oatmeal porridge(recipe in club)
with 1/2 medium apple, chopped and dash cinnamon
1/2 cup low fat milk
tea or coffee
Lunch
1 cup old fashioned ham and split pea soup(recipe in club)
6 whole wheat soda crackers
1/2 small banana
1 cup low fat milk
Dinner
1/4 oriental chicken stir fry(recipe in club)
with 1 cup fluffy cooked rice
1/4 cup unsweetened frozen rasberries over small scoop light vanilla ice cream
1/2 cup low fat milk
Snacks
1 raisin bran buttermilk muffin(recipe in club)
tea or coffee with milk
Or
1/2 cup snack scramble(recipe in club)
1/2 cup low fat milk
150 cal
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