February 18, 2010

This Week's Menu

Since I preached the benefits of menu planning last week, I thought I would share my menu plan for this week. Keep in mind that I am striving for the following each day:

3 c. milk (which I rarely get)
2 c. fruit
2 c. vegetables
5 oz. protein
6 oz. grains
2 tsp. healthy oil

This is based on a 1400-1600 calorie diet. I haven't really calculated my calorie intake since I began (unless I was sharing it on this blog) but I have followed the guidelines closely and the weight is coming off. (I am a member of First Place 4 Health--a Christ-centered weight loss and healthy living program. This is their eating recommendation which is based on the USDA's "New Food Pyramid" guidelines)

Monday
Breakfast--1 c. Raisin Bran, 1 c. skim milk, 1 egg, 1 slice whole wheat bread
Lunch--2 c. mixed greens, balsamic vinegar w/ 2 tsp. EVOO, 4 oz. pork chop
Dinner--WW pepperoni pizza
Snack--Skinny Cow "Skinny Dipper" (80 cal.)

Tuesday
Breakfast--1 c. organic oats, 1/4 c. (canned)pumpkin, skim milk, Equal sweetener and cinnamon
Lunch--2 slices whole wheat bread, 3 oz. turkey, 1 slice 2% cheese, mixed greens, 1/4 avocado, 2 tsp. olive oil mayo, nectarine
Dinner--(Taco Salad) 3 oz. lean ground beef, mixed greens, 2 oz. cheese, 1/4 avocado, 1/2 c. black beans, 1/2 c. mexi-corn, 2 tsp. Greek yogurt (like sour cream), salsa

Wednesday
Breakfast-- 1 c. Raisin Bran, banana
Lunch--Taco Salad (Tue. dinner leftovers)
Dinner-- 2 oz. whole wheat pasta, 4 oz. chicken breast, mushrooms, artichoke hearts, 2 T basil pesto, mixed greens w/ balsamic vinaigrette
Snack--Kellog Antioxidant Plus bar: dark chocolate almond (these are heavenly with LOTS of fiber)

Thursday
Breakfast--Egg, turkey and cheese omelet, 2 pieces whole wheat toast
Lunch--Chicken Tortilla Soup (Looking forward to that, Stacey!), mixed greens, Southwest Dressing: 2 tsp. Greek yogurt mixed with salsa, 1/4 avocado, 2 oz. shredded cheese
Dinner-- Fish tacos: 4 oz. tilapia fillet cooked in 2 tsp. EVOO, 2 corn tortillas, mixed greens, tomato, onion, 1/4 avocado, salsa
Snack--fresh fruit salad (banana, nectarines, grapes)

Friday
Breakfast-- 1 c. organic oats, 1/4 c. (canned)pumpkin, skim milk, Equal sweetener and cinnamon
Lunch--4 oz. tilapia, mixed greens, lemon vinaigrette (2 tsp. EVOO), fresh fruit salad
Dinner--2 oz. whole wheat pasta, 1/2 c. cottage cheese, 2oz. extra lean ground beef with 1 serving Prego Garden Mushroom sauce, baked zucchini "fries"
Snack--Skinny Cow "skinny dip"

Saturday
Breakfast-- (see Wed.)
Lunch--Friday's spaghetti, mixed greens, balsamic vinaigrette
Dinner--4 oz. roast beef, carrots, English peas, roasted potatoes
Snack-- orange

Sunday
Breakfast--(see Fri.)
Lunch--2 oz. roast beef, 2 slices whole wheat bread, 2 tsp. olive oil mayo, leftover veggies, fresh fruit
Dinner--Chicken Tortilla soup (from Thursday) mixed greens, Southwest Dressing: 2 tsp. Greek yogurt mixed with salsa, 1/4 avocado, 2 oz. shredded cheese
Snack--Skinny Cow "skinny dip"

Why don't you do like Minnesota Mami (and now me) and post your plan for the week? I can't eat as much food now, so at least let me READ about it for crying out loud! Thanks.
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11 comments:

Kristina said...

LOL! Ive started doing the same thing and its helped on those nights when we are on the run or the husband gives me the "whats for dinner" question. You are doing such a great job Keelie! Love your attitude and determination. Ill post my menu for the week so you can drool......just like I did over yours! lol

Keelie said...

can't wait!

Alexandra said...

I plan my meals on the weekends, so maybe this weekend I'll post my menu for next week. I still have a hard time planning weekends, though. That's something I need to work on.

Kellie said...

Keelie what a yummy menu! You are doing such a great job! I also try to plan meals and such for the week.

~Kellie

http://chubbygirldiary.com

Mandi @ Finding Home said...

I love that you are posting your meal ideas. I actually have a file saved on my computer for meal ideas...because I like variety and sometimes I just don't know what to eat! I'm definatly going to try the oatmeal with pumpkin idea. Yummmy!!! And, I'm writing down what I eat ahead of time too - like putting together a meal plan. So much easier than getting to the meal and going...uuuuhhhhh what to I eat?? And then blowing it.

Kelly said...

Stop by my blog.. I have something for you! :)

TAMMY said...

I am so glad that I stumbled on your blog. We have a First Place group going at our church and I have been getting really frustrated and wondering if I'm missing something with following this program because I haven't seen the results that I know are possible. Seeing your menu is really helpful. I hope that you keep posting! Thanks!

Stacey at Living by Faith said...

Sounds yummy! I hope that you liked the soup. :)

Duddes02 said...

Looks great, but I'd try to throw in some more snacks.

Minnesota Mami said...

Thanks for the link! I've enjoyed the menu planning and it has helped SO MUCH with staying on track with my eating and trying to get a good variety of veggies, fruits, complex carbs and healthy protein!

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