Copy of Weekly meal chart by  cardan  cardan 
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Weekly Meal Planner
BreakfastLunchDinnerSnack
Sundayhot or cold cereal, bran , oats or wheat or mixtures, skim milk, 1/2 cup berries, and 1 slice whole wheat toast, tea/coffee , skim milk
hot or cold cereal, bran , oats or wheat or mixtures, skim milk, 1/2 cup berries, and 1 slice whole wheat toast, tea/coffee , skim milk
slice a few tomatoe rounds, sprinkle on parmesan cheese, broil for few seconds until brown, slice of head cheese (if you do not like head cheese, slice of any lean meat)1/2 cup low fat cottage cheese, raw carrots, 1/2 cup berries mixed with yogurt
slice a few tomatoe rounds, sprinkle on parmesan cheese, broil for few seconds until brown, slice of head cheese (if you do not like head cheese, slice of any lean meat)1/2 cup low fat cottage cheese, raw carrots, 1/2 cup berries mixed with yogurt
stir fry in olive oil slices of chicken or beef, add in thin slices of carrots, some broccoli or califlower, sweet onion, and put over 1/2 cup steamed brown rice, fruit sald, tea/coffee with skim milk
stir fry in olive oil slices of chicken or beef, add in thin slices of carrots, some broccoli or califlower, sweet onion, and put over 1/2 cup steamed brown rice, fruit sald, tea/coffee with skim milk
BreakfastLunchDinnerSnack
Monday1/2 firm banana, poach egg on 1 slice of whole wheat toast or scrambled egg, or easy over, 1.2 cup cold or hot cereal, skim milk
1/2 firm banana, poach egg on 1 slice of whole wheat toast or scrambled egg, or easy over, 1.2 cup cold or hot cereal, skim milk
1/2 whole wheat pita bread, drained flaked salmon mixed with chopped pickle, cerlery, onion anything you like, mixed with non fat mayonnaise and salt and pepper, stuff into pita, few slices of tomato and/or carrots on side, small galss of v-8 juice, tea/coffee and one glass water
1/2 whole wheat pita bread, drained flaked salmon mixed with chopped pickle, cerlery, onion anything you like, mixed with non fat mayonnaise and salt and pepper, stuff into pita, few slices of tomato and/or carrots on side, small galss of v-8 juice, tea/coffee and one glass water
1 fillet of fish (haddock, trout, pollock whatever you have), spread a very thin coat of non fat mayo over the fillet, top with dill and sweet onion, place in tin foil shape like a boat, leaving room at top, not tight wrapped, bake for 15 mins until done, small potatoe, veggie of your choice, and 1/2 cup berries by themselfs or mixed with zero yogurt
1 fillet of fish (haddock, trout, pollock whatever you have), spread a very thin coat of non fat mayo over the fillet, top with dill and sweet onion, place in tin foil shape like a boat, leaving room at top, not tight wrapped, bake for 15 mins until done, small potatoe, veggie of your choice, and 1/2 cup berries by themselfs or mixed with zero yogurt
3 cookies (arrowroot, peak freans or low fat) coffee/tea or drink
3 cookies (arrowroot, peak freans or low fat) coffee/tea or drink
BreakfastLunchDinnerSnack
TuesdayHot or Cold cereal, ( you can mix your 1/2 berries ) skim milk, 1 slice whole wheat toast, coffee/tea, skim milk
Hot or Cold cereal, ( you can mix your 1/2 berries ) skim milk, 1 slice whole wheat toast, coffee/tea, skim milk
drain can of albacore tuna or salmon, mix in some chopped cucumber, onion, carrot shaves, whatever you like, wet with little fat free mayo, then toast whole wheat bread, then whip one egg white until stiff, put filling on toast , cover with egg whip, sprinkle with paprika, and salt and pepper, put under broiler for few seconds until brown, add few slice of tomato, or raw carrot, or small salad, your choice, 3/4 cup of sugar free pudding topped with whipped nutriwhip
drain can of albacore tuna or salmon, mix in some chopped cucumber, onion, carrot shaves, whatever you like, wet with little fat free mayo, then toast whole wheat bread, then whip one egg white until stiff, put filling on toast , cover with egg whip, sprinkle with paprika, and salt and pepper, put under broiler for few seconds until brown, add few slice of tomato, or raw carrot, or small salad, your choice, 3/4 cup of sugar free pudding topped with whipped nutriwhip
1/2 cup cooked brown rice, steamed veggie of your choice, slice one chicken breast into slices, saute in a little garlic, butter, until brown, lay over rice, (Make ahead dessert), Boil 1 1/2 cups water , stir in any flavour sugar free Jello, then mix in 2 cups fat free dream whip, pour into see through glasses, the jello as it sits seperates into clear at bottom, then foamy towards the top...( I top mine with whipped nutriwhip)
1/2 cup cooked brown rice, steamed veggie of your choice, slice one chicken breast into slices, saute in a little garlic, butter, until brown, lay over rice, (Make ahead dessert), Boil 1 1/2 cups water , stir in any flavour sugar free Jello, then mix in 2 cups fat free dream whip, pour into see through glasses, the jello as it sits seperates into clear at bottom, then foamy towards the top...( I top mine with whipped nutriwhip)
BreakfastLunchDinnerSnack
Wednesday2 egg omelette, 2 tablespoons of some or all of following, sweet onion, green peppers, mushrooms, tomatoes, little canola oil in pan, add veggies, add egg, top with little grated cheese , cook until done, one slice whole wheat toast, and 1/2 banana, orange, grapefruit or melon.
2 egg omelette, 2 tablespoons of some or all of following, sweet onion, green peppers, mushrooms, tomatoes, little canola oil in pan, add veggies, add egg, top with little grated cheese , cook until done, one slice whole wheat toast, and 1/2 banana, orange, grapefruit or melon.
1/2 pita bread, stuffed with left over salmon mixture from monday, (if you havent eaten it for snacks) or any mixture of veggies shaved with canned fish or meat, slicked tomatoes, carrots , Yogurt mixed with your berries.
1/2 pita bread, stuffed with left over salmon mixture from monday, (if you havent eaten it for snacks) or any mixture of veggies shaved with canned fish or meat, slicked tomatoes, carrots , Yogurt mixed with your berries.
melt a tablespoon of butter in frying pan, add tablespoon flour saute until brown, 1/2 cup of low salt chicken broth cook until thickens, add parmesan cheese and little cream, cook serving of whole wheat or buckwheat pasta, with saute chicken slices done in little butter and garlic.. sliced peachs or pears or melon whatever you have
melt a tablespoon of butter in frying pan, add tablespoon flour saute until brown, 1/2 cup of low salt chicken broth cook until thickens, add parmesan cheese and little cream, cook serving of whole wheat or buckwheat pasta, with saute chicken slices done in little butter and garlic.. sliced peachs or pears or melon whatever you have
BreakfastLunchDinnerSnack
Thursdayhot or cold cereal, skim milk, 1/2 cup berries or 1 banana, orange, melon or 1/2 grapefruit. tea/coffee, skim milk
hot or cold cereal, skim milk, 1/2 cup berries or 1 banana, orange, melon or 1/2 grapefruit. tea/coffee, skim milk
1 bowl of low sodium soup of your choice ( i like bean and barley), small salad with non fat dressing, 5 whole wheat crackers and small slice of hard cheese, another one of your jellos or fat free pudding.
1 bowl of low sodium soup of your choice ( i like bean and barley), small salad with non fat dressing, 5 whole wheat crackers and small slice of hard cheese, another one of your jellos or fat free pudding.
1 cup of red beans, add a few spices like 1 teaspoon of cumin, celery, garlic and parsley, 1/2 cup of brown rice, grilled veggie like zuccini, or squash or broccoli, i take wedge slices of zuccini, sprinkle on a little olive oil, add spices like (sald seasonings, or salt, pepper, garlic, and put under broiler for minute until brown
1 cup of red beans, add a few spices like 1 teaspoon of cumin, celery, garlic and parsley, 1/2 cup of brown rice, grilled veggie like zuccini, or squash or broccoli, i take wedge slices of zuccini, sprinkle on a little olive oil, add spices like (sald seasonings, or salt, pepper, garlic, and put under broiler for minute until brown
BreakfastLunchDinnerSnack
Friday1 slice of melon, 1 pita, cut in half and toasted with little jam, or peanut butter, coffee/tea skim milk
1 slice of melon, 1 pita, cut in half and toasted with little jam, or peanut butter, coffee/tea skim milk
small salad, with tuna or chicken mixed in, tomato soup, berries mixed with yogurt or by themselvesl.
small salad, with tuna or chicken mixed in, tomato soup, berries mixed with yogurt or by themselvesl.
broiled fish, with whatever you like on it, small potatoe and steamed veggie of your choice, non fat pudding .
broiled fish, with whatever you like on it, small potatoe and steamed veggie of your choice, non fat pudding .
BreakfastLunchDinnerSnack
SaturdayHot or cold cereal, skim milk, 1 slice whole wheat toast and 1 fruit, tea/coffee
Hot or cold cereal, skim milk, 1 slice whole wheat toast and 1 fruit, tea/coffee
slice of cold meat or chicken, low fat cottage cheese, slice of hard cheese, tomatoe, raw carrot sticks or cuke arrowroots or peak freans, and 1/2 cup berries by themselves or mixed in yogurt.
slice of cold meat or chicken, low fat cottage cheese, slice of hard cheese, tomatoe, raw carrot sticks or cuke arrowroots or peak freans, and 1/2 cup berries by themselves or mixed in yogurt.
in stew pot add 2 cups of low sodium veggie or chicken or beef broth, and either chicken, or beef, cook on low for couple hours ( i use my crock pot), add carrots, cook 15 minutes, add diced potatoes, onion and cabbage. add any condiments you prefer, pudding or jello for dessert.
in stew pot add 2 cups of low sodium veggie or chicken or beef broth, and either chicken, or beef, cook on low for couple hours ( i use my crock pot), add carrots, cook 15 minutes, add diced potatoes, onion and cabbage. add any condiments you prefer, pudding or jello for dessert.
 
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Name:  Copy of Weekly meal chart by  cardan cardan 
Description:  Weekly meal planner
Tags:  Week One  
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