Can you plan me two weeks of breakfasts, lunches, and dinners?!
Healthy meals for some and good home cooking for others!.Www@FoodAQ@Com
Answers:
Asparagus & Eggs on Toast with Tomatoes & Ham
Perp 15 min / Cook 6 min (4 Servings)
24 thin stalks asparagus or 12 thick stalks, trimmed
4 slices seven-grain bread
4 tsp Dijon mustard
8 slices 97% fat-free ham
2 hard-cooked eggs, peeled and sliced
8 thin slices tomatoes
2 slices provolone cheese, cut into thin strips
1!. Preheat broiler!.
2!. In skillet of simmering water, cook asparagus until crisp-tender, 3 to 4 minutes!. Drain well!.
3!. Place bread slices on baking sheet!. Broil 3 to 4 inches from heat until bread is toasted, about 1 minute each side!.
4!. On each bread slice, spread 1 tsp mustard then arrange 2 slices of ham, 6 thin or 3 thick asparagus spears, half of 1 sliced hard-cooked egg, 2 tomato slices, and a quarter of the provolone strips!.
5!. Broil sandwiches until cheese is melted and golden brown and sandwich is heated through, 1 to 2 minutes!.
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Egg Burritos with Roasted Bell Peppers
Prep 5 min / Cook 5 min (4 servings)
4 flour tortillas (8 inches), warmed
1 tbsp vegetable oil
8 large eggs, lightly beaten
1/4 tsp salt
1/4 tsp black pepper
1 cup roasted red bell pepper pieces, seeded and cut into 1/2-inch slices
2 tbsp chopped cilantro
1/4 cup bottled salsa, at room temperature
1!. In medium nonstick skillet over medium heat, heat oil!. Add eggs, salt, and pepper!. Stir until eggs start to thicken slightly, 1 to 2 minutes!. Stir in peppers and cilantro!. Cook, stirring occasionally, until eggs are soft-scrambled, 2-3 minutes!.
2!. Spoon quarter of egg mixture in middle of each tortilla!. Top each with 1 tbsp salsa!. Fold edges of tortilla over, then roll to enclose filling!.
*** To warm tortillas, preheat oven to 350 deg F!. Steck up to six tortillas at a time and wrap loosely in aluminum foil!. Warm in oven for 8 to 10 minutes!. Leave wrapped until ready to serve!.
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FANTASTIC EGG DISH
6 eggs
6 tbsp!. sour cream
1/2 lb!. bulk pork sausage
1 med!. onion, chopped
1/4 lb!. sliced fresh mushrooms
1/4-1/2 c!. salsa
8 oz!. med!. or sharp Cheddar cheese, shredded
8 oz!. Monterey Jack cheese, shredded
Beat eggs and sour cream well!. Pour into a greased 1 1/2 quart pan and bake at 400 degrees just until set, about 7 to 10 minutes!. Don't overcook!. Allow to cool slightly!. Meanwhile, saute sausage, chopped onion and mushrooms!. Drain on paper towels!. Spread sausage over cooked eggs!. Spread salsa over all!. Layer Cheddar and Jack cheese!. This casserole may be refrigerated at this point!.
To serve, bake uncovered at 300 degrees for 30 minutes!. Remove from the oven and allow to sit for 10 minutes before cutting into squares to serve!.
Garnish: Arrange rings of chopped green onion, chopped tomato and black olives!. Top with sour cream!. Arrange taco chips around the outside edge of casserole if desired
--
Eggs Benedict
Toast an English muffin, top it with Canadian Bacon you've heated and a poached egg!. The top that with Hollandaise sauce!.
To make the sauce:
4 egg yolks
1 tablespoon freshly squeezed lemon juice
1/2 cup unsalted butter, melted (1 stick)
Pinch cayenne
Pinch salt
Vigorously whisk the egg yolks and lemon juice together in a stainless steel bowl and until the mixture is thickened and doubled in volume!. Place the bowl over a saucepan containing barely simmering water (or use a double boiler,) the water should not touch the bottom of the bowl!. Continue to whisk rapidly!. Be careful not to let the eggs get too hot or they will scramble!. Slowly drizzle in the melted butter and continue to whisk until the sauce is thickened and doubled in volume!. Remove from heat, whisk in cayenne and salt!. Cover and place in a warm spot until ready to use for the eggs benedict!. If the sauce gets too thick, whisk in a few drops of warm water before serving!.
Hollandaise sauce is great on asparagus or with artichokes, too!
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THE VERY BEST Lasagna
Ingredients
1 pound Italian sausage - I like a combination of sweet and hot
1 pound ground beef
1 cup chopped onion (1 large)
2 cloves garlic, minced
1 14!.5-ounce can diced tomatoes, undrained
1 8-ounce can tomato sauce
1 tablespoon dried Italian seasoning, crushed
1 teaspoon fennel seeds, crushed (optional)
1/4 teaspoon black pepper
6 dried lasagna noodles
1 egg, beaten
1 15-ounce container ricotta cheese or 2 cups cream-style cottage cheese, drained
1/4 cup grated Parmesan cheese
6 ounces shredded mozzarella cheese
Grated Parmesan cheese (optional)
Directions
1!. For sauce, in a large saucepan cook sausage - remove sausage from pan and drain on paper towels; cut into chunks or slices!. Cook the ground beef, onion, and garlic until meat is brown!. Drain!. Combine sausage with ground beef mixture!.
2!. Stir undrained tomatoes, tomato sauce, Italian seasoning, fennel seeds (if desired), and black pepper into meat mixture!. Bring to boiling; reduce heat!. Simmer, covered, for 15 minutes, stirring occasionally!.
3!. Meanwhile, cook noodles for 10 to 12 minutes or until tender but still firm!. Drain noodles; rinse with cold water!. Drain well; set aside!.
4!. For filling, combine egg, ricotta, and the 1/4 cup Parmesan cheese!. Set aside!.
5!. Spread about 1/2 cup of the sauce over the bottom of a 2-quart rectangular baking dish!. Layer half of the cooked noodles in the bottom of the dish, trimming or overlapping as necessary to fit!. Spread with half of the filling!. Top with half of the remaining meat sauce and half of the mozzarella cheese!. Repeat layers!. If desired, sprinkle additional Parmesan cheese over top!.
6!. Place baking dish on a baking sheet!. Bake in a 375 degree F oven for 30 to 35 minutes or until heated through!. Let stand for 10 minutes before serving!.
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Unforgettable Chicken Casserole
3 cups chopped deli-roasted chicken (or other cooked, diced chicken meat)
2 cups finely chopped celery
1 cup (4 ounces) grated Cheddar cheese
1/2 cup slivered almonds
1/2 cup light sour cream
1/2 cup light mayonaisse
1 can reduced-sodium cream of chicken soup
1 (4-ounce) can water chestnuts, drained and chopped
1? cups French fried onion rings
Stir together first 8 ingredients in a large bowl!. Spoon into a lightly greased 11x7” baking dish!.
Bake at 350oF for 40 minutes; sprinkle onion rings evenly over top!. Bake 5 more minutes or until bubbly around edges!. Let stand 10 minutes before serving!.
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Creamy Chicken & Rice Casserole
2 celery ribs, chopped
1 small onion, chopped
1 Tbsp!. butter or margarine
1 cup mayonnaise
1 (10!.75 oz) can condensed cream of chicken soup, undiluted
1 cup frozen peas
1 tablespoon lemon juice
1 teaspoon salt
3 cups cubed cooked chicken
2 cups cooked rice
1 cup crushed potato chips or crushed Ritz crackers
In a small skillet, saute celery and onion in butter until crisp-tender!. Place in a bowl; add the mayonnaise, soup, peas, lemon juice and salt!. Stir in chicken and rice!. Transfer to a greased 11-in!. x 7-in!. x 2-in!. baking dish!. Sprinkle with potato chips!. Bake, uncovered, at 350oF for 25-30 minutes or until heated through!.
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Beef With Red Wine Sauce
3 pounds boneless beef chuck roast, cut into 1-inch pieces
1 medium onion, sliced
1 pound fresh mushrooms, sliced
1 (1!.61-ounce) package brown gravy mix
1 (10 1/2-ounce) can beef broth
1 cup red wine
2 Tbsp!. tomato paste
1 bay leaf
Hot cooked egg noodles or rice
Garnish: chopped fresh parsley
Place first 3 ingredients in a 6-quart slow cooker!.
Whisk together gravy mix and next 3 ingredients; pour evenly over beef and vegetables!. Add bay leaf!.
Cover and cook on HIGH 6 hours, or LOW for 9 hours!. Remove and discard bay leaf!. Serve over noodles!. Garnish, if desired!.
----------------------------
Swiss Steak
1 round or cube steak, (approximately 1?lbs), see note
1 teaspoon garlic powder
Salt and pepper
All-purpose flour, for dusting
1/3 cup vegetable oil
2 cloves garlic, crushed
1 (14-1/2 oz) can diced tomatoes
1 medium onion, cut into strips
1 medium bell pepper, cut into strips
Cut steak into serving-size pieces!. Season, to taste, with garlic powder and salt and pepper!. Dust meat with flour!. In heavy skillet, brown both sides of meat in vegetable oil!. Transfer to Dutch oven!. Combine garlic, tomatoes, onion, bell pepper, and 1 tomato-can measure of water!. Pour over steak and simmer over low heat until meat is tender, about 1? hours adding water, if necessary to keep meat partially covered!. Season, to taste, with additional salt and pepper!.
Hint: Cook this in a slow-cooker on low for a most fabulous dinner!. Low heat on a slow cooker is about 200 degrees F and high heat on a slow cooker is about 300 oF!.
Note: to ensure tenderness, it is necessary to have the butcher run the round steak through a cuber
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Chili Sauced Pork Chops
1/4 cup apricot jam or preserves
1/4 cup chili sauce
1 tablespoon sweet-hot mustard or brown mustard
1 tablespoon water
4 boneless pork top loin chops, 1 inch thick (about 1-1/2 pounds total)
Directions
1!. For glaze, cut up any large pieces in apricot jam or preserves!. In a small saucepan combine jam or preserves, chili sauce, mustard, and water!. Cook and stir over medium-low heat until heated through and well blended!. Remove from heat!.
2!. Trim excess fat from pork chops!. Place chops on unheated rack of broiler pan!. Broil 4 to 5 inches from heat for 8 minutes!.
3!. Turn pork chops; brush generously with glaze!. Broil 8 to 12 minutes more or until juices run clear!. Spoon any remaining glaze over meat before serving!.
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Creamy Ziti with Sausage
8 ounces dried pasta such as ziti, tagliati, rigatoni, or mostaccioli
12 ounces fresh Italian sausage links, sliced
1 2-1/2 cup portion Basic Italian Sauce, thawed or 1, 27- to 30-ounce jar meatless spaghetti sauce
1/3 cup whipping cream, half-and-half, or light cream
Shredded Parmesan cheese (optional)
Www@FoodAQ@Com
Perp 15 min / Cook 6 min (4 Servings)
24 thin stalks asparagus or 12 thick stalks, trimmed
4 slices seven-grain bread
4 tsp Dijon mustard
8 slices 97% fat-free ham
2 hard-cooked eggs, peeled and sliced
8 thin slices tomatoes
2 slices provolone cheese, cut into thin strips
1!. Preheat broiler!.
2!. In skillet of simmering water, cook asparagus until crisp-tender, 3 to 4 minutes!. Drain well!.
3!. Place bread slices on baking sheet!. Broil 3 to 4 inches from heat until bread is toasted, about 1 minute each side!.
4!. On each bread slice, spread 1 tsp mustard then arrange 2 slices of ham, 6 thin or 3 thick asparagus spears, half of 1 sliced hard-cooked egg, 2 tomato slices, and a quarter of the provolone strips!.
5!. Broil sandwiches until cheese is melted and golden brown and sandwich is heated through, 1 to 2 minutes!.
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Egg Burritos with Roasted Bell Peppers
Prep 5 min / Cook 5 min (4 servings)
4 flour tortillas (8 inches), warmed
1 tbsp vegetable oil
8 large eggs, lightly beaten
1/4 tsp salt
1/4 tsp black pepper
1 cup roasted red bell pepper pieces, seeded and cut into 1/2-inch slices
2 tbsp chopped cilantro
1/4 cup bottled salsa, at room temperature
1!. In medium nonstick skillet over medium heat, heat oil!. Add eggs, salt, and pepper!. Stir until eggs start to thicken slightly, 1 to 2 minutes!. Stir in peppers and cilantro!. Cook, stirring occasionally, until eggs are soft-scrambled, 2-3 minutes!.
2!. Spoon quarter of egg mixture in middle of each tortilla!. Top each with 1 tbsp salsa!. Fold edges of tortilla over, then roll to enclose filling!.
*** To warm tortillas, preheat oven to 350 deg F!. Steck up to six tortillas at a time and wrap loosely in aluminum foil!. Warm in oven for 8 to 10 minutes!. Leave wrapped until ready to serve!.
-----------------
FANTASTIC EGG DISH
6 eggs
6 tbsp!. sour cream
1/2 lb!. bulk pork sausage
1 med!. onion, chopped
1/4 lb!. sliced fresh mushrooms
1/4-1/2 c!. salsa
8 oz!. med!. or sharp Cheddar cheese, shredded
8 oz!. Monterey Jack cheese, shredded
Beat eggs and sour cream well!. Pour into a greased 1 1/2 quart pan and bake at 400 degrees just until set, about 7 to 10 minutes!. Don't overcook!. Allow to cool slightly!. Meanwhile, saute sausage, chopped onion and mushrooms!. Drain on paper towels!. Spread sausage over cooked eggs!. Spread salsa over all!. Layer Cheddar and Jack cheese!. This casserole may be refrigerated at this point!.
To serve, bake uncovered at 300 degrees for 30 minutes!. Remove from the oven and allow to sit for 10 minutes before cutting into squares to serve!.
Garnish: Arrange rings of chopped green onion, chopped tomato and black olives!. Top with sour cream!. Arrange taco chips around the outside edge of casserole if desired
--
Eggs Benedict
Toast an English muffin, top it with Canadian Bacon you've heated and a poached egg!. The top that with Hollandaise sauce!.
To make the sauce:
4 egg yolks
1 tablespoon freshly squeezed lemon juice
1/2 cup unsalted butter, melted (1 stick)
Pinch cayenne
Pinch salt
Vigorously whisk the egg yolks and lemon juice together in a stainless steel bowl and until the mixture is thickened and doubled in volume!. Place the bowl over a saucepan containing barely simmering water (or use a double boiler,) the water should not touch the bottom of the bowl!. Continue to whisk rapidly!. Be careful not to let the eggs get too hot or they will scramble!. Slowly drizzle in the melted butter and continue to whisk until the sauce is thickened and doubled in volume!. Remove from heat, whisk in cayenne and salt!. Cover and place in a warm spot until ready to use for the eggs benedict!. If the sauce gets too thick, whisk in a few drops of warm water before serving!.
Hollandaise sauce is great on asparagus or with artichokes, too!
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THE VERY BEST Lasagna
Ingredients
1 pound Italian sausage - I like a combination of sweet and hot
1 pound ground beef
1 cup chopped onion (1 large)
2 cloves garlic, minced
1 14!.5-ounce can diced tomatoes, undrained
1 8-ounce can tomato sauce
1 tablespoon dried Italian seasoning, crushed
1 teaspoon fennel seeds, crushed (optional)
1/4 teaspoon black pepper
6 dried lasagna noodles
1 egg, beaten
1 15-ounce container ricotta cheese or 2 cups cream-style cottage cheese, drained
1/4 cup grated Parmesan cheese
6 ounces shredded mozzarella cheese
Grated Parmesan cheese (optional)
Directions
1!. For sauce, in a large saucepan cook sausage - remove sausage from pan and drain on paper towels; cut into chunks or slices!. Cook the ground beef, onion, and garlic until meat is brown!. Drain!. Combine sausage with ground beef mixture!.
2!. Stir undrained tomatoes, tomato sauce, Italian seasoning, fennel seeds (if desired), and black pepper into meat mixture!. Bring to boiling; reduce heat!. Simmer, covered, for 15 minutes, stirring occasionally!.
3!. Meanwhile, cook noodles for 10 to 12 minutes or until tender but still firm!. Drain noodles; rinse with cold water!. Drain well; set aside!.
4!. For filling, combine egg, ricotta, and the 1/4 cup Parmesan cheese!. Set aside!.
5!. Spread about 1/2 cup of the sauce over the bottom of a 2-quart rectangular baking dish!. Layer half of the cooked noodles in the bottom of the dish, trimming or overlapping as necessary to fit!. Spread with half of the filling!. Top with half of the remaining meat sauce and half of the mozzarella cheese!. Repeat layers!. If desired, sprinkle additional Parmesan cheese over top!.
6!. Place baking dish on a baking sheet!. Bake in a 375 degree F oven for 30 to 35 minutes or until heated through!. Let stand for 10 minutes before serving!.
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Unforgettable Chicken Casserole
3 cups chopped deli-roasted chicken (or other cooked, diced chicken meat)
2 cups finely chopped celery
1 cup (4 ounces) grated Cheddar cheese
1/2 cup slivered almonds
1/2 cup light sour cream
1/2 cup light mayonaisse
1 can reduced-sodium cream of chicken soup
1 (4-ounce) can water chestnuts, drained and chopped
1? cups French fried onion rings
Stir together first 8 ingredients in a large bowl!. Spoon into a lightly greased 11x7” baking dish!.
Bake at 350oF for 40 minutes; sprinkle onion rings evenly over top!. Bake 5 more minutes or until bubbly around edges!. Let stand 10 minutes before serving!.
-----------------------------
Creamy Chicken & Rice Casserole
2 celery ribs, chopped
1 small onion, chopped
1 Tbsp!. butter or margarine
1 cup mayonnaise
1 (10!.75 oz) can condensed cream of chicken soup, undiluted
1 cup frozen peas
1 tablespoon lemon juice
1 teaspoon salt
3 cups cubed cooked chicken
2 cups cooked rice
1 cup crushed potato chips or crushed Ritz crackers
In a small skillet, saute celery and onion in butter until crisp-tender!. Place in a bowl; add the mayonnaise, soup, peas, lemon juice and salt!. Stir in chicken and rice!. Transfer to a greased 11-in!. x 7-in!. x 2-in!. baking dish!. Sprinkle with potato chips!. Bake, uncovered, at 350oF for 25-30 minutes or until heated through!.
---------------------------------
Beef With Red Wine Sauce
3 pounds boneless beef chuck roast, cut into 1-inch pieces
1 medium onion, sliced
1 pound fresh mushrooms, sliced
1 (1!.61-ounce) package brown gravy mix
1 (10 1/2-ounce) can beef broth
1 cup red wine
2 Tbsp!. tomato paste
1 bay leaf
Hot cooked egg noodles or rice
Garnish: chopped fresh parsley
Place first 3 ingredients in a 6-quart slow cooker!.
Whisk together gravy mix and next 3 ingredients; pour evenly over beef and vegetables!. Add bay leaf!.
Cover and cook on HIGH 6 hours, or LOW for 9 hours!. Remove and discard bay leaf!. Serve over noodles!. Garnish, if desired!.
----------------------------
Swiss Steak
1 round or cube steak, (approximately 1?lbs), see note
1 teaspoon garlic powder
Salt and pepper
All-purpose flour, for dusting
1/3 cup vegetable oil
2 cloves garlic, crushed
1 (14-1/2 oz) can diced tomatoes
1 medium onion, cut into strips
1 medium bell pepper, cut into strips
Cut steak into serving-size pieces!. Season, to taste, with garlic powder and salt and pepper!. Dust meat with flour!. In heavy skillet, brown both sides of meat in vegetable oil!. Transfer to Dutch oven!. Combine garlic, tomatoes, onion, bell pepper, and 1 tomato-can measure of water!. Pour over steak and simmer over low heat until meat is tender, about 1? hours adding water, if necessary to keep meat partially covered!. Season, to taste, with additional salt and pepper!.
Hint: Cook this in a slow-cooker on low for a most fabulous dinner!. Low heat on a slow cooker is about 200 degrees F and high heat on a slow cooker is about 300 oF!.
Note: to ensure tenderness, it is necessary to have the butcher run the round steak through a cuber
--------
Chili Sauced Pork Chops
1/4 cup apricot jam or preserves
1/4 cup chili sauce
1 tablespoon sweet-hot mustard or brown mustard
1 tablespoon water
4 boneless pork top loin chops, 1 inch thick (about 1-1/2 pounds total)
Directions
1!. For glaze, cut up any large pieces in apricot jam or preserves!. In a small saucepan combine jam or preserves, chili sauce, mustard, and water!. Cook and stir over medium-low heat until heated through and well blended!. Remove from heat!.
2!. Trim excess fat from pork chops!. Place chops on unheated rack of broiler pan!. Broil 4 to 5 inches from heat for 8 minutes!.
3!. Turn pork chops; brush generously with glaze!. Broil 8 to 12 minutes more or until juices run clear!. Spoon any remaining glaze over meat before serving!.
-------------
Creamy Ziti with Sausage
8 ounces dried pasta such as ziti, tagliati, rigatoni, or mostaccioli
12 ounces fresh Italian sausage links, sliced
1 2-1/2 cup portion Basic Italian Sauce, thawed or 1, 27- to 30-ounce jar meatless spaghetti sauce
1/3 cup whipping cream, half-and-half, or light cream
Shredded Parmesan cheese (optional)
Www@FoodAQ@Com
What is this, a homework assignment for home ec class!? Your requirements are far too vague -- vegetarian!? kosher/halal!? available ingredients!? time constraints!? Do you want fourteen different permutations of ostrich burgers!? How many times can you factor eat-out/take-out into the equation!? Do you want fries with that!? A two-week meal plan is a huge amount of work even for a professional chef, and you can't honestly expect people on Yahoo Answers to give you anything more than a phoned-in answer, if that!.
I'll give you a quick way to do it though -- the Deal-a-Meal approach!. Get a couple of dozen interesting ideas for each course and write them down on index cards -- main courses, side dishes, breakfast, lunch, dinner, etc -- and then shuffle and deal like Richard Simmons used to; when you're done, just tweak anything that doesn't obviously fit together and then write the whole thing up!. There's plenty of good sources out there -- the random recipe display on bbc!.co!.uk/food is a good place to start, as well as foodnetwork!.com, epicurious!.com and quite a few cookbooks you can just flip through and pick a page at random -- so there's no shortage of ideas!.
If you're doing this in the real world, you also have much to work out in terms of supplies and time available!. Don't forget, a lot of meals are simple, spur-of-the-moment affairs based on whatever looked good at the supermarket that day or whatever happened to be lying around in the cabinet or the freezer!. Half a dozen recipes from southeast Asia won't do you a damn bit of good if you can't find tamarind or fish sauce somewhere!.
(One suggestion for your menu though: Chicken Cameline!.)Www@FoodAQ@Com
I'll give you a quick way to do it though -- the Deal-a-Meal approach!. Get a couple of dozen interesting ideas for each course and write them down on index cards -- main courses, side dishes, breakfast, lunch, dinner, etc -- and then shuffle and deal like Richard Simmons used to; when you're done, just tweak anything that doesn't obviously fit together and then write the whole thing up!. There's plenty of good sources out there -- the random recipe display on bbc!.co!.uk/food is a good place to start, as well as foodnetwork!.com, epicurious!.com and quite a few cookbooks you can just flip through and pick a page at random -- so there's no shortage of ideas!.
If you're doing this in the real world, you also have much to work out in terms of supplies and time available!. Don't forget, a lot of meals are simple, spur-of-the-moment affairs based on whatever looked good at the supermarket that day or whatever happened to be lying around in the cabinet or the freezer!. Half a dozen recipes from southeast Asia won't do you a damn bit of good if you can't find tamarind or fish sauce somewhere!.
(One suggestion for your menu though: Chicken Cameline!.)Www@FoodAQ@Com
day 1 B-1/2 cup oatmeal with honey and raisins and orange juice L-tuna salad with shredded lettuce wrap, grapes and pita chips D-veggie and ricotta lasagna, spinach salad with raspberry vinigrette, day 2 B- Special K cereal with berries and hot green tea with lemon and honey!. L- turkey on half pita with tomato and turkey bacon, half pickle and carrot sticks with peanut butter, D-shrimp and broccoli stirfry with brown rice and 3 ginger snaps for dessert!. Day 3-B 1 soft boiled egg 2 peices of whole grain wheat toast with strawberry preserves and orange juice L- chef salad and a pear D- chicken cordon bleu, fresh green beans and dinner roll Day 4 B- cream of wheat with fresh raspberries and coffee L-BLT sandwich , baked lays and a bannana D- terryaki salmon ,sweet potato and salad , scoop of good icrecream Day 5-B - 2 egg omlette with cheese and mushrooms orange juice L-Good old PBJ on whole grain wheat bread, granny smith apple D- bell pepper(halved) stuffed with ground beef and rice topped with tomato glaze fruit cocktail Day 6 -B -2 french toast with powdered sugar and strawberries(from frozen sweetened) and 2 turkey bacon coffee L- fruit salad(melon pineapple mango) and cheese cubes , pretzels D- cornish hen rubbed with butter and dusted with paprika ,thyme,salt and stuffed with 1-2 cup stuffing mix, asparagus Day 7 B-1 scrambled egg and a blueberry muffin, hot green tea with lemon and honey L-pastrami on rye with baby swiss cheese, bagel chips and half a pickle D-small steak, wild rice and baby carrots, chocolate pudding I hope these helped or looked interesting at least :)Www@FoodAQ@Com
1200 Calorie Meal Plan
1200 Calorie Meal Plan Week 1
Menu 1
Breakfast
1/2 cup blueberries
3/4 cup buttermilk pancakes
1 Tbsp lite pancake syrup
1 cup skim milk
coffee
Lunch
6 oz vegetable soup
1/2 plain bagel
1 cup chopped spinach
1/4 cup chopped mushrooms
2 tsp oil and vinegar salad dressing
1 tsp light margarine
Afternoon snack
1 banana
Dinner
4 egg whites
3 Tbsp chopped green pepper
3 Tbsp chopped onion
1/2 oz mozzarella cheese
1 cup shredded carrots
unsweetened tea
1 tsp light margarine
Evening snack
1 fig bar
1 cup skim milk
1 tsp honey
Menu 2
Breakfast
4 egg whites
2 slices raisin bread
1 T margarine-light
1/2 cup apple juice
Lunch
2 stalk celery
1 1/2 T peanut butter
1/2 cup fruit cocktail-light syrup
1 apple
1/2 cup skim milk
Afternoon snack
3/4 cup sherbet
2 T light cool whip
1/2 cup strawberries
Dinner
4 oz baked cod
1/2 baked potato
1 T sour cream
1/2 cup corn
Menu 3
Breakfast
1 slice HCF Orange French Toast
1 cup strawberries
1 T lite pancake syrup
1 cup skim milk
Lunch
1 serving HCF Bean Soup
3 saltine crackers
1 cup grapes
Dinner
4 oz broiled whitefish
8 asparagus spears
1/2 baked potato with skin
1 extra-light margarine
1 cup cubed melon
Evening Snack
1 serving HCF Fruit Freeze
Menu 4
Breakfast
HCF Blueberry Oat Muffins
1 T extra-light margarine
1 grapefruit
Lunch
2 slices whole-wheat bread
3 slices roasted deli turkey, Healthy Choice
1 piece lettuce
2 slices tomato
1 T fat-free mayonnaise
1 cup watermelon
Dinner
1 serving HCF Easy Vegetable Primavera
1 wheat dinner roll
1 T extra-light margarine
2 T fat-free Italian salad dressing
1 serving tossed green salad
1 slice white cake without frosting
1/2 cup strawberries
Evening Snack
1/2 cup carrots
1/2 cup celery
Menu 5
Breakfast
1 cup Cheerios
1 cup skim milk
1 apple
Lunch
1 serving HCF Down Home Chili
1 saltine cracker
1 cup cubed melon
Dinner
3 oz salmon
1/2 cup broiled broccoli
1/2 cup broiled cauliflower
1 wheat dinner roll
1 T extra-light margarine
1/2 cup rainbow sherbet
Evening Snack
1 banana
Menu 6
Breakfast
1 serving HCF Tropical Smoothie
Lunch
2 slices wheat bread
3 oz roasted chicken
1 T fat-free mayonnaise
1 tsp yellow mustard
1 lettuce leaf
2 slices tomato
1/2 cup carrots
1/2 cup celery
Afternoon Snack
1 banana
Dinner
1 serving HCF Gingered Broccoli with Pasta
1 wheat dinner roll
1 T extra-light margarine
1 serving tossed green salad
1 T fat-free ranch salad dressing
1 vanilla wafer cookie
1/2 cup fat-free vanilla ice cream
Evening Snack
3 cups plain popcorn
Menu 7
Breakfast
1 cup bran flakes
1 cup skim milk
1/2 cup orange juice
Lunch
1 serving HCF Vegetable Soup
2 melba toast crackers
1 pear
Dinner
1 serving HCF Sesame Tofu Stir-Fry
1 cup watermelon
Evening Snack
1 orange
Week TWO Healthy Eating Plan
Monday
Lunch 15 Grapes
1 serving Veggie Chili
1 serving Tortilla Triangles
1 cup 1% or nonfat Milk
Dinner 2 cups Romaine Lettuce Salad
1 serving Low-Calorie Dressing
1 serving Mock Fried Chicken
1/2 cup Peas
1/2 cup Beets
1 tsp!. Margarine
1 Mandarin Orange
Tuesday
Lunch 1 cup Carrot sticks
1 serving Turkey Pita Pockets
3 Tbs!. Ranch Yogurt Dressing
1 Banana
1 cup 1% or nonfat Milk
Dinner Sliced Tomato Salad on Lettuce Bed (1 tomato)
Low Calorie Dressing
4 oz!. Halibut Dijon Baked Fish
1 cup Rice
1 cup Spinach
1 tsp!. Margarine
1/2 cup Sherbet
Wednesday
Lunch 1 cup Citrus Spritzer
Chicken Sandwich:
2 slices Whole Wheat Bread
2 oz!. Chicken
1 Tbs!. Low Calorie Mayonnaise
Lettuce, Tomato, Sprouts (as desired)
1 cup 1% or nonfat Milk
1 Apple
Dinner 1 cup Green Salad
2 Tbs!. Buttermilk Dressing
4 oz!. Roast Beef (lean only)
1 Medium Baked Potato
6 Tbs!. Mock Sour Cream
1 Tbs!. Chives
1/2 cup Green Beans with Mushrooms
1/2 cup Melon
Thursday
Lunch 1 cup Raw Vegetable Sticks
1 serving Tuna Bagelwich
1 medium Pear
1 cup 1% or nonfat Milk
Dinner 1 serving Cranberry Waldorf Salad
4 oz!. Turkey Breast
1 serving Stir-fried Zucchini & Carrots
1 cup Mashed Potatoes
2 tsp!. Margarine
Friday
Lunch Vegetarian Sandwich:
2 slices Whole Grain Bread
1 Tbs!. Low Calorie Mayonnaise
2 oz!. low-fat Swiss Cheese
Sprouts, Tomato, Cucumber, Green Pepper, Lettuce (as desired)
1 medium Apple
1 cup 1% or nonfat Milk
Dinner 1/2 cup Relish Plate: assorted raw vegetables
2 Tbs!. Low Calorie Dressing
1 serving Mexican Baked Fish
1 cup Corn
1 Orange
Saturday
Lunch 1/2 cup low-fat Cottage Cheese
4 Rye Krisps
1/4 cup Banana with Blueberries
1/2 cup Tossed Green Salad
Zero Dressing (as desired)
Dinner 2 cups Tossed Green Salad
2 Tbs!. Low Calorie Dressing
1 serving Chicken Nuggets
1/2 cup Roast Potatoes
1/2 cup Green Beans
1/2 cup canned (or 3/4 cup fresh) Pineapple
Sunday
Brunch 1/2 cup Orange Juice
4-4" Pancakes
2 oz!. Ham or Canadian Bacon
1 cup sliced Melon Wedge
Jam Syrup (2 Tbs!. jam, 1 Tbs!. water, heated together)
1 cup 1% or nonfat Milk
Dinner 1 serving Scallops with Garlic and Dill
1 cup Spinach Pasta
1 cup Broccoli, steamed
1-2" Wheat Dinner Roll
2 tsp!. MargarineWww@FoodAQ@Com
1200 Calorie Meal Plan Week 1
Menu 1
Breakfast
1/2 cup blueberries
3/4 cup buttermilk pancakes
1 Tbsp lite pancake syrup
1 cup skim milk
coffee
Lunch
6 oz vegetable soup
1/2 plain bagel
1 cup chopped spinach
1/4 cup chopped mushrooms
2 tsp oil and vinegar salad dressing
1 tsp light margarine
Afternoon snack
1 banana
Dinner
4 egg whites
3 Tbsp chopped green pepper
3 Tbsp chopped onion
1/2 oz mozzarella cheese
1 cup shredded carrots
unsweetened tea
1 tsp light margarine
Evening snack
1 fig bar
1 cup skim milk
1 tsp honey
Menu 2
Breakfast
4 egg whites
2 slices raisin bread
1 T margarine-light
1/2 cup apple juice
Lunch
2 stalk celery
1 1/2 T peanut butter
1/2 cup fruit cocktail-light syrup
1 apple
1/2 cup skim milk
Afternoon snack
3/4 cup sherbet
2 T light cool whip
1/2 cup strawberries
Dinner
4 oz baked cod
1/2 baked potato
1 T sour cream
1/2 cup corn
Menu 3
Breakfast
1 slice HCF Orange French Toast
1 cup strawberries
1 T lite pancake syrup
1 cup skim milk
Lunch
1 serving HCF Bean Soup
3 saltine crackers
1 cup grapes
Dinner
4 oz broiled whitefish
8 asparagus spears
1/2 baked potato with skin
1 extra-light margarine
1 cup cubed melon
Evening Snack
1 serving HCF Fruit Freeze
Menu 4
Breakfast
HCF Blueberry Oat Muffins
1 T extra-light margarine
1 grapefruit
Lunch
2 slices whole-wheat bread
3 slices roasted deli turkey, Healthy Choice
1 piece lettuce
2 slices tomato
1 T fat-free mayonnaise
1 cup watermelon
Dinner
1 serving HCF Easy Vegetable Primavera
1 wheat dinner roll
1 T extra-light margarine
2 T fat-free Italian salad dressing
1 serving tossed green salad
1 slice white cake without frosting
1/2 cup strawberries
Evening Snack
1/2 cup carrots
1/2 cup celery
Menu 5
Breakfast
1 cup Cheerios
1 cup skim milk
1 apple
Lunch
1 serving HCF Down Home Chili
1 saltine cracker
1 cup cubed melon
Dinner
3 oz salmon
1/2 cup broiled broccoli
1/2 cup broiled cauliflower
1 wheat dinner roll
1 T extra-light margarine
1/2 cup rainbow sherbet
Evening Snack
1 banana
Menu 6
Breakfast
1 serving HCF Tropical Smoothie
Lunch
2 slices wheat bread
3 oz roasted chicken
1 T fat-free mayonnaise
1 tsp yellow mustard
1 lettuce leaf
2 slices tomato
1/2 cup carrots
1/2 cup celery
Afternoon Snack
1 banana
Dinner
1 serving HCF Gingered Broccoli with Pasta
1 wheat dinner roll
1 T extra-light margarine
1 serving tossed green salad
1 T fat-free ranch salad dressing
1 vanilla wafer cookie
1/2 cup fat-free vanilla ice cream
Evening Snack
3 cups plain popcorn
Menu 7
Breakfast
1 cup bran flakes
1 cup skim milk
1/2 cup orange juice
Lunch
1 serving HCF Vegetable Soup
2 melba toast crackers
1 pear
Dinner
1 serving HCF Sesame Tofu Stir-Fry
1 cup watermelon
Evening Snack
1 orange
Week TWO Healthy Eating Plan
Monday
Lunch 15 Grapes
1 serving Veggie Chili
1 serving Tortilla Triangles
1 cup 1% or nonfat Milk
Dinner 2 cups Romaine Lettuce Salad
1 serving Low-Calorie Dressing
1 serving Mock Fried Chicken
1/2 cup Peas
1/2 cup Beets
1 tsp!. Margarine
1 Mandarin Orange
Tuesday
Lunch 1 cup Carrot sticks
1 serving Turkey Pita Pockets
3 Tbs!. Ranch Yogurt Dressing
1 Banana
1 cup 1% or nonfat Milk
Dinner Sliced Tomato Salad on Lettuce Bed (1 tomato)
Low Calorie Dressing
4 oz!. Halibut Dijon Baked Fish
1 cup Rice
1 cup Spinach
1 tsp!. Margarine
1/2 cup Sherbet
Wednesday
Lunch 1 cup Citrus Spritzer
Chicken Sandwich:
2 slices Whole Wheat Bread
2 oz!. Chicken
1 Tbs!. Low Calorie Mayonnaise
Lettuce, Tomato, Sprouts (as desired)
1 cup 1% or nonfat Milk
1 Apple
Dinner 1 cup Green Salad
2 Tbs!. Buttermilk Dressing
4 oz!. Roast Beef (lean only)
1 Medium Baked Potato
6 Tbs!. Mock Sour Cream
1 Tbs!. Chives
1/2 cup Green Beans with Mushrooms
1/2 cup Melon
Thursday
Lunch 1 cup Raw Vegetable Sticks
1 serving Tuna Bagelwich
1 medium Pear
1 cup 1% or nonfat Milk
Dinner 1 serving Cranberry Waldorf Salad
4 oz!. Turkey Breast
1 serving Stir-fried Zucchini & Carrots
1 cup Mashed Potatoes
2 tsp!. Margarine
Friday
Lunch Vegetarian Sandwich:
2 slices Whole Grain Bread
1 Tbs!. Low Calorie Mayonnaise
2 oz!. low-fat Swiss Cheese
Sprouts, Tomato, Cucumber, Green Pepper, Lettuce (as desired)
1 medium Apple
1 cup 1% or nonfat Milk
Dinner 1/2 cup Relish Plate: assorted raw vegetables
2 Tbs!. Low Calorie Dressing
1 serving Mexican Baked Fish
1 cup Corn
1 Orange
Saturday
Lunch 1/2 cup low-fat Cottage Cheese
4 Rye Krisps
1/4 cup Banana with Blueberries
1/2 cup Tossed Green Salad
Zero Dressing (as desired)
Dinner 2 cups Tossed Green Salad
2 Tbs!. Low Calorie Dressing
1 serving Chicken Nuggets
1/2 cup Roast Potatoes
1/2 cup Green Beans
1/2 cup canned (or 3/4 cup fresh) Pineapple
Sunday
Brunch 1/2 cup Orange Juice
4-4" Pancakes
2 oz!. Ham or Canadian Bacon
1 cup sliced Melon Wedge
Jam Syrup (2 Tbs!. jam, 1 Tbs!. water, heated together)
1 cup 1% or nonfat Milk
Dinner 1 serving Scallops with Garlic and Dill
1 cup Spinach Pasta
1 cup Broccoli, steamed
1-2" Wheat Dinner Roll
2 tsp!. MargarineWww@FoodAQ@Com
Yikes, that's a lot of work!
But you might want to check out Leanne Ely's site (she's a nutritionist)----
www!.savingdinner!.com
The suppers actually sound like things that real people would be ***willing*** to eat, even though they're pretty healthy!.Www@FoodAQ@Com
But you might want to check out Leanne Ely's site (she's a nutritionist)----
www!.savingdinner!.com
The suppers actually sound like things that real people would be ***willing*** to eat, even though they're pretty healthy!.Www@FoodAQ@Com
Oatmeal and milk for breakfast
Hot dogs and buns for lunch
Hamburger Helper of dinner!.
Repeat 13 times!. There you have it!.Www@FoodAQ@Com
Hot dogs and buns for lunch
Hamburger Helper of dinner!.
Repeat 13 times!. There you have it!.Www@FoodAQ@Com