Menu Planning Spreadsheet

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Rose Goodwin
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1 Menu Planning Spreadsheet Bonus Chapter No matter how large or small your daily carbohydrate allotment, this chart helps you plan your meals for the day. Save yourself the hassle of last-minute scrambling and counting, and make each meal more relaxing and enjoyable by using this step-by-step approach. 1. Using the The shown here gives you the following information for each recipe: Carbohydrate Count per serving. This is the difference between the total amount of carbohydrates in grams less the fiber in grams. Use this number to make your calculations to figure your daily carbohydrate allotment. Grams of Protein per serving. As a rule of thumb, you need about half a gram of protein per pound of body weight per day. If you weigh 150 pounds you need 75 grams of complete protein every day.

2 Almond Crackers Starch Apples with Raisins Side and Pecans Artichoke Chicken Main with Mushrooms Artichokes Stuffed Main with Shrimp Asian Smoked Main Turkey Slaw Asian Spinach Salad Side Asparagus Main Cheese Pie Asparagus Tart Breakfast 5 3 <1 11 Asparagus with Side Hollandaise Sauce Avocado and Side Papaya Salad Avocado Margarita Side Avocado-Turkey Side Wrap Baked Avocado Side Baked Celery Side Baked Onions Side Baked Ricotta Dessert Cups Baked Salmon with Main Spinach Sauce Baked Swiss Side Onion Dip Baked Yams Starch Barley with Dill Starch Basic Cream Soup Main Basic Gumbo Main and Variations 2

3 Basil Pot Roast Main Basil Stuffed Main Chicken Basil Turkey with Main Peppers Basmati Rice Pilaf Starch BBQ Shrimp Main 11 2 <1 26 Beef and Pork Lunch Skewers Beef Fajitas Main Beef Jerky Side Beef Ratatouille Main Beef Salad with Main Capers Beef Soup with Main Vegetables Beef Steak over Main Greens Beef Stroganoff Main Beef Tandoor Main Beef with Main Vinaigrette Sauce Beef Vegetable Main Burgundy Stew Beef-Jicama Main Chalupas Beer Bottom Main Smoked Chicken Blackened Fish Main Blue Cheese Main Rib Eyes Boiled Eggs Breakfast 4 <1 0 6 continues 3

4 continued Braised Beef with Main Italian Herbs Brie Stuffed with Side Sun-Dried Tomatoes and Basil Broccoli Seafood Side Dip Broccoli-Stuffed Side Tomatoes Brunch Egg Breakfast 5 12 <1 30 Casserole Brussels Sprouts Side with Pecans Buttermilk Side Herb Dressing Cabbage Rolls Main Caesar Salad Side Cajun Black Bean Main Soup Cajun Dirty Rice Starch Catfish Stew Main Celery Root Salad Side Cheese Apple Bake Main Cheese Bread Starch Cheesy Baked Eggs Main Cheesy Nuts Side Cherry Omelet Dessert Chewy Low-Carb Starch Bread (Bread machine version) Chicken and Fresh Main Fruit Salad Chicken Breasts Main 10 6 <1 38 Stuffed with Mushrooms and Spinach 4

5 Chicken Cole Slaw Main Chicken Couscous Lunch Chicken Liver Side Pâté with Pickles Chicken Macadamia Main Chicken Piccata Main 10 4 <1 22 Chicken Quesadillas Side Chicken Soup Main with Paprika Chicken Stir-Fry Main with Fruit Chicken with Olives Main 10 5 <1 32 and Capers Chile Relleno and Main Crab Casserole Chili Meat Loaf Main Chinese Chicken Main Chinese Meatballs Main Chocolate Chip Side Cheese Ball Chocolate Drop Dessert Cookies Chocolate Dessert Ganache Chocolate Mousse Dessert Chocolate Nut Dessert Pâté Chocolate Soufflé Dessert Chocolate Truffles Dessert Chorizo Omelet Main Clam Chowder Main with Mushrooms Cold Cut Rollups Lunch 6 1 <1 14 continues 5

6 continued Cold Egg Cream Main Salad Cold Lemon and Dessert Blueberry Mousse Colorful Broccoli Side Company Chicken Main Spaghetti Congealed Side Asparagus Salad Country Pâté Main 9 1 <1 13 Crab Cakes with Main Mustard Creole Sauce Crab-Stuffed Main Eggplant Crabmeat au Gratin Main Crabmeat Main Florentine Cranberry Eggs Breakfast Cranberry Salad Side Crawfish Creole Main Crawfish Main Étouffée Creamed Cabbage Side Creamed Cajun Main Seafood Crispy Black Main Pepper Salmon Croutons Starch Crustless Dessert Cheesecake Crustless Quiche Breakfast Curried Chicken Main Curried Fruit Side on Skewers 6

7 Curried Pork Chops Main 9 6 <1 19 with Apricots Deviled Eggs Side Dijon-Lemon Side Vinaigrette Double Chocolate Dessert Brownies Easy Cheese Breakfast Breakfast Soufflé Egg Pancake Breakfast Egg Rolls Breakfast Egg Salad Lunch and Variations Eggplant and Main Meat Casserole Eggplant Crisps Side for Dips Eggplant Spread Side Eggplant with Main Ground Beef Eggplant-Squash Side Bake Eggs Benedict Breakfast 5 1 <1 27 Eggs with Spinach Breakfast 5 2 <1 14 Eggs with Creamy Main Spinach Everyday Rolls Starch Fennel and Side Tomatoes Fiesta Confetti Side Salad Five-Day Coleslaw Side Five-Pepper Tuna Main Flourless Chocolate Dessert Tiramisu Cake 7 continues

8 continued Fresh Berries with Side Orange Cream Fresh Fruit Medley Side with Poppy Seed Dressing Frosty Fruit Side Frozen Raspberry Dessert Soufflé Fruit Salad with Side <1 Passion Fruit Fruit-Stuffed Main Meat Loaf Garlic Roast Main German Pancakes Breakfast Ginger Carrots Side Gingered Papayas Side Gingersnaps Dessert Granola Breakfast Green Bean Side Almandine Green Beans, Side Pecans, and Feta Green Brown Rice Starch Green Goddess Side Dressing Green Peas Cooked Side in Lettuce Green Tomatoes Main and Ham Grilled Catfish Main with Mustard Sauce Grilled Fish Salad Main Guacamole Side

9 Halibut Salad with Main Carrots and Fennel Ham Flan Breakfast 5 2 <1 10 Ham Rollups Breakfast Hamburger with Main Mushrooms and Cream Hearts of Palm Side Spinach Herbed Pork Chops Main Homemade Peach Dessert Ice Cream Homemade Side Peanut Butter Hot Chicken Salad Main Hot Crab Dip Side 17 2 <1 10 Hot Fruit Soufflé Dessert Italian Baked Main 10 < Chicken Italian Meatballs Main Jalapeño Red Starch Potato Bowls Jambalaya Main Lasagna Main 8 6 <1 17 Layered Roast Salad Main Layered Salad Lunch Lemon Cheese Pie Main Lemon Crème Dessert Custard Lentil Soup Main Lobster Pâté Side Lobster with Side Mango continues 9

10 continued Luncheon Egg Main Ring Make-Ahead Breakfast Italian Bake Mandarin Orange Side Spinach Marinated Beef Main Kabobs Marinated Crab Side Fingers Marinated Main 7 1 <1 26 London Broil Marinated Pork Main 9 1 <1 30 Tenderloin Marinated Side Tomato Slices with Mozzarella Marinated Side Vegetables Meat and Cheese Main Loaf Mediterranean Main Halibut Mexican Chicken Main Avocado Soup Mexican Layers Lunch with Veggies Mexican Meat Soup Main 14 4 <1 31 Mexican Omelet Breakfast Microwave Bacon Breakfast Microwave Side Cheesy Apples Microwave Breakfast Scrambled Eggs Minty Fruit Side

11 Mock Mashed Starch Potatoes Mock Potato Salad Starch Mushroom Caviar Side Mushroom- Side Artichoke Salad Mushroom- Main Gingered Ham Slice Mustard Brisket Main Nut Butter Spreads Lunch Nut Clusters Dessert Olive Cheese Bites Side Open-Face Breakfast Canadian Bacon Oriental Spinach Main Salad Oven BBQ Ribs Main Pacific Seafood Main Salad Pancake Syrup Breakfast Paprika Chicken Main Parmesan Snacks Side Party Cheese Log Side Peanut Butter Dessert Cookies Pear Compote Side Pears with Avocado Side and Lime Peasant Beef Main Casserole Pecan Trout Main Peppered Main Tenderloin Casserole continues 11

12 continued Picadille Dip Main Pickled Eggs Side Pickled Garlic Side Pine Nut Chicken Main Pine Nut Barley Starch Pilaf Pork Chops and Main Cabbage Pork Chops with Main Apples Pork Chops with Main Raisins and Walnuts Pork Chops Main with Sauerkraut Pork Chops Main with Spaghetti Pork on a Stick Side Portobello Pizzas Main Pot Roast with Main Caraway, Orange, and Ginger Quinoa Pilaf with Starch Vegetables Ranch Dressing Side <1 Raspberry Mousse Dessert Red Bean and Main Ham Soup Red Snapper with Main Mango Salsa Rice Flour Rolls Starch Rich Cheesy Soup Main Rich Chocolate Dessert Brownie Roast Beef Scoop Main

13 Roasted Turkey Main Breast Roasted Vegetable- Main Fruit-Beef Salad Romaine Salad with Side Capers and Salami Rosemary Roasted Main Chicken Rosemary Walnuts Side Rubbed Beef Steak Main Rum-Flavored Dessert <1 Bananas Salad to Go Lunch Salmon in Dill Main Sauce Salmon Salad with Main Pickles and Raisins Salmon Soufflé Breakfast Salmon with Main 12 0 <1 36 Macadamia Lime Butter Salmon with Olives Main and Lemon Sausage Muffins Main Sautéed Fruit Dessert Sautéed Shrimp in Main Artichoke Sauce Sautéed Steak with Main Green Peppercorns Scallop Salad Main Scotch Eggs Lunch Scrambled Eggs Breakfast 5 3 <1 13 with Tomatoes and Basil Seafood Mold Side continues

14 continued Seafood with Main Curried Chutney Dressing Shrimp Dinner Boil Main Shrimp Scampi Main Shrimp with Fennel Main and Green Beans Shrimp with Sun- Main Dried Tomatoes Shrimp, Crab, and Main Artichokes au Gratin Sirloin with Main 7 1 <1 33 Lemon Sauce Slow Cooker Chocolate Chocolate-Amaretto Cheesecake Slow Cooker Dessert Country Apples Slow Cooker Main Italian Brisket Slow Cooker Main Pot Roast Smoked Salmon Main Cheesecake Smoked Salmon Side Spread Smothered Pork Main Chops Southern Chili Main Southern Greens Side Southwestern Side Vegetables Spaghetti Sauce Main Spaghetti Squash Side with Italian Sauce 14

15 Spiced Nuts and Side Seeds Spicy Seafood Stew Main Spinach Artichoke Side Dip Spinach and Main Ricotta Pie Spinach Cheese Side Squares Spinach Salad with Side Hot Bacon Dressing Spinach Wrappers Side Steak Salad Main Stewed Chicken Main Strawberry Cream Dessert Stuffed Acorn Side Squash Stuffed Green Main Peppers Stuffed Steak Main Stuffed Veggies Side Stuffed Yams Starch Summer Quick Main Shrimp Sweet-and-Sour Main Stew Sweet Potato Starch Oven Fries Sweet Red Pepper Main and Crab Bisque Swiss Onions Side Tamale Pie Main Tapioca Pudding Dessert Tasty Turnips Side continues 15

16 continued Toasted Pumpkin Side Seeds Tomatoes Stuffed Side with Blue Cheese and Mushrooms Trail Mix Side Trout Dinner in a Bag Main Tuna Fish Cakes Main Turkey-Apple Salad Main Twice-Baked Potatoes Starch Veal Chops Main with Tarragon Veal Italian Style Main Veal Marsala with Main 9 5 <1 39 Creme Veal Parmesan Main Vegetable Pasta Starch Vibrant Peppers Side and Tomatoes Waldorf Salad Side Walnut Cake with Dessert Chocolate Cream Warm Caraway Side Cabbage with Carrots White Chili Main Wild Rice and Beef Main 8 10 <1 30 Casserole Winter Salad Side Yeast Bread with Starch Seeds Yellow Squash Side Casserole Your Choice Stir-Fry Main

17 2. Using the Daily Planning Worksheet On the Daily Planning Worksheet, keep track of the following information: Write down what you eat for breakfast and calculate the amount of carbs and protein for that meal. Write down all snacks, lunch, and dinner foods, and calculate the amount of carbs and protein. Add up your daily totals for both carbohydrates and proteins. If they match your allotment, you are done with your carb and protein planning for the day. Readjust your menu, recipes, and quantities for the following day if your totals are higher or lower than your planned amounts of carbohydrates. Continue to do this until you reach your goals. Continue to record your food and carb intake for several months. If you start to regain your weight or experience wellness setbacks, return to recording your carb intake on the Daily Planning Worksheet. 3. Getting Balanced Meals Review your Daily Planning Worksheet to assure that: You are eating at least five servings of vegetables and fruits. Do this by eating two servings per meal. You can also eat servings of vegetables and fruits for snacks. Your carbohydrates allotment is spread throughout the day and not all spent on one or two meals. Your protein intake is balanced at breakfast, lunch, and dinner. Plan to eat about one third of your protein requirement at each meal. You are eating foods that appeal to you and to all of your senses. Include different textures and aromas. Also, eat some hot foods and some cold ones. You are eating a rainbow throughout the day. Eat vegetables and fruits with many colors of the rainbow. You can copy the following Daily Planning Worksheet and plan a day ahead or a week ahead, based on your needs. 17

18 Daily Planning Worksheet Carbohydrate Complete Meal or Snack Recipe Choice Page # Count Protein Breakfast Snack Lunch Snack Dinner Snack Total for the day: 18

Week at a Glance SUNDAY, 1/3/2016 MONDAY, 1/4/2016 TUESDAY, 1/5/2016 WEDNESDAY, 1/6/2016 THURSDAY, 1/7/2016 FRIDAY, 1/8/2016 SATURDAY, 1/9/2016

Week at a Glance SUNDAY, 1/3/2016 MONDAY, 1/4/2016 TUESDAY, 1/5/2016 WEDNESDAY, 1/6/2016 THURSDAY, 1/7/2016 FRIDAY, 1/8/2016 SATURDAY, 1/9/2016 Week 1 SUNDAY, 1/3/2016 MONDAY, 1/4/2016 TUESDAY, 1/5/2016 WEDNESDAY, 1/6/2016 THURSDAY, 1/7/2016 FRIDAY, 1/8/2016 SATURDAY, 1/9/2016 Apple Cinnamon Pancakes Potato and Onion Baked Omelet Waffles with