MEAL PLAN FALL/WINTER WEEK 4. Day 1 Menu Item 1600 calories 2000 calories. 2 2 Tbsp. (30 ml) 1 1

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FALL/WINTER WEEK 4 MEAL PLAN Day Menu Item 600 calories 000 calories /Veg s Scrambled egg with a few torn spinach leaves, topped with shredded mozzarella cheese On toasted croissant Fresh Apple

1 FALL/WINTER WEEK 4 MEAL PLAN Day Menu Item 600 calories 000 calories /Veg s Scrambled egg with a few torn spinach leaves, topped with shredded mozzarella cheese On toasted croissant Fresh Apple sliced % Milk Unsweetened Coffee or tea Tbsp. (5 ml) ½ ½ cup (5 ml) ½ cup (5 ml) s / Sliced thin lean deli Roast Beef with Provolone Cheese on Italian bread -inch slice Extra virgin olive oil with herbs for dipping Fresh veggies: sliced red & yellow peppers (no seeds), carrot & celery sticks Light Ranch Dressing ed Greek Yogurt, 50 calorie, individual cup, any flavor or unsweetened tea ounces (60 g) slice slice ½ Tbsp. (7 ml) 3 ounces (75 g) slice slices Tbsp. (5 ml) //Veg Broiled Salmon Penne Pasta mixed w/ Extra virgin olive oil & pesto Pineapple chunks % Milk 4 oz. (5 g) /3 cup; tsp. (50 ml; 5 ml) 6 oz. (75 g) cup; tsp. (50 ml); 0 ml) Snack Light String Cheese Stick Almonds Each Home Instead Senior Care franchise office is independently owned and operated. 05 Home Instead, Inc.

2 FALL/WINTER WEEK 4 MEAL PLAN Day Menu Item 600 calories 000 calories s Croissant Low Cottage Cheese (topped with) Fresh Strawberries, sliced (and topped with) Low Granola Crumbles Unsweetened Coffee or tea ½ cup (375 ml) medium tsp. (5 ml) cups (500 ml) ½ cups (375 ml) large tsp. (0 ml) // /Other carb Progresso TM Light Italian Style Meatball Soup Side salad with Light dressing of choice Italian bread -inch slice Extra virgin olive oil with herbs for dipping Grapes, red or green Sugar free pudding cup, any flavor ½ cups (375 ml) Tbsp. (5 ml) Tbsp. (5 ml) cups (500 ml) Entrée Skillet Chicken Parmesan (recipe) divided as such: Chicken breast half / with Spaghetti and sauce from recipe ¼ cup pasta pasta; ½ cup (5 (300 ml); /3 cup ml) sauce (50 ml) sauce Mixed Greens with Light Italian Salad Dressing Tbsp. (5 ml) Tbsp. (5 ml) % Milk Snack Gelato (any flavor) ½ cup (5 ml) ½ cup (5 ml) Each Home Instead Senior Care franchise office is independently owned and operated. 05 Home Instead, Inc.

3 FALL/WINTER WEEK 4 MEAL PLAN Day 3 Menu Item 600 calories 000 calories s Italian Egg Sandwich egg, cooked as desired On halved, toasted 3-inch baguette spread with marinara sauce Sprinkled with light parmesan cheese, grated Trop50 Orange Juice Unsweetened Coffee or tea tsp. (5 ml) 4 Tbsp. (60 ml) tsp. (5 ml) /Veg/ Progresso TM Classics Minestrone Soup Sautéed Turkey Kielbasa sausage Baguette Extra Virgin Olive Oil for dipping % Milk oz. (60 g) 3-inch (7.5 cm) tsp. (0 ml) 3 oz. (75 g) 5-inch (.5 cm) tsp. (0 ml) /Veg Italian Chicken and s (recipe) over Angel Hair Pasta Baguette Fresh Berries % Milk 3 oz. (75 g) chicken; /3 cup (50 ml) veg with sauce; /3 cup (50 ml) pasta -inch (5 cm) 3 oz. chicken (75 g); veg with sauce; pasta -inch (5 cm) Snack Light String Cheese Stick Almonds Each Home Instead Senior Care franchise office is independently owned and operated. 05 Home Instead, Inc.

4 FALL/WINTER WEEK 4 MEAL PLAN Day 4 Menu Item 600 calories 000 calories Other carbohydrate s Rice Chex TM, plain, or store brand % Milk Banana, sliced Sugar, white, granulated Unsweetened Coffee or tea ½ cup (375 ml) medium tsp. (5 ml) cups (500 ml) ½ cups (375 ml) medium tsp. (0 ml) Oven-roasted deli turkey slices with Pepper Jack cheese slice melted on top of Italian bread, -inch slice Extra Virgin Olive Oil for dipping % Milk oz. (60 g) Tbsp. (5 ml) 4 oz. (5 g) Tbsp. (5 ml) // Rotini and Beef Skillet Primavera (recipe) Baby Spinach with Choice of Light Salad Dressing Fresh Orange, Sliced % Milk ½ cups (375 ml) Tbsp. (5 ml) ½ cup (375 ml) ½ cups (375 ml) Tbsp. (5 ml) Snack Fresh Blueberries with light whipped topping water Each Home Instead Senior Care franchise office is independently owned and operated. 05 Home Instead, Inc.

5 FALL/WINTER WEEK 4 MEAL PLAN Day 5 Menu Item 600 calories 000 calories Other carbohydrate s Corn Flakes Cereal, plain, or store brand % Milk Banana, sliced Sugar, white, granulated Unsweetened Coffee or tea ½ cup (375 ml) medium tsp. (5 ml) cups (500 ml) ½ cups (375 ml) medium tsp. (0 ml) / Italian Chicken and s (leftovers)* over Angel Hair Pasta** Baguette Grapes % Milk /3 cup (50 ml) /3 cup (50 ml) -inch (5 cm) ½ cup (5 ml) ½ cup (5 ml) -inch (5 cm) ½ cup (5 ml) ½ cup (5 ml) Roasted Tilapia or similar white fish*** Balsamic-Roasted s (recipe) Baguette Extra virgin olive oil for dipping Apple, sliced % Milk 6 oz. (75 g) 3-inch (7.5 cm) tsp. (0 ml) medium 6 oz. (75 g) ½ cups (375 ml) 5-inch (.5 cm) tsp. (0 ml) medium Snack Light String Cheese Stick Almonds Each Home Instead Senior Care franchise office is independently owned and operated. 05 Home Instead, Inc. *reheat leftovers to 65 degrees F. ** cook fresh angel hair pasta according to package directions ***Season as desired and roast at 400 degrees F for 5 minutes per inch of thickness (about 0 minutes)

6 FALL/WINTER WEEK 4 MEAL PLAN Day 6 Menu Item 600 calories 000 calories / s Croissant ed Greek Yogurt 50 calorie individual cup Unsweetened Coffee or tea Entrée Salad: Mixed Greens topped with Oven roasted turkey breast, cut bite-size, Diced tomato, sliced mushrooms, Black olives, grated parmesan cheese and Light Italian dressing Baguette Extra virgin olive oil for dipping Banana cups (500 ml) ½ cup (5 ml) ¼ cup (50 ml); ¼ cup (50 ml); ; Tbsp. (5 ml) 3-inch (7.5 cm) tsp. (0 ml) ½ medium cups (500 ml) ½ cup (5 ml) ¼ cup (50 ml); ¼ cup (50 ml) ; Tbsp. (5 ml) 6-inch (5 cm) tsp. (0 ml) medium // Canadian Bacon Pita Pizza (recipe) Roasted Cauliflower Pineapple Chunks % Milk pita pizza ½ cup (5 ml) ½ cup (5 ml) pita pizza Snack Gelato (any flavor) ½ cup (5 ml) ½ cup (5 ml) Each Home Instead Senior Care franchise office is independently owned and operated. 05 Home Instead, Inc.

7 FALL/WINTER WEEK 4 MEAL PLAN Day 7 Menu Item 600 calories 000 calories Other carbohydrate s Rice Chex TM, plain, or store brand % Milk Strawberries, sliced Sugar, white, granulated Unsweetened Coffee or tea ½ cup (375 ml) ½ cup (5 ml) tsp. (5 ml) cups (500 ml) ½ cups (375 ml) ½ cup (5 ml) tsp. (0 ml) Sautéed turkey Kielbasa sausage with Diced green and red peppers served over cooked small shell pasta of choice top with olive oil and parmesan cheese Baguette Orange, sliced oz. (60 g) ½ cup (5 ml) /3 cup (50 ml) tsp (0 ml).; tsp.(5 ml) 3-inch (7.5 cm) ½ cup (5 ml) 3 oz. (75 g) ½ cup (5 ml) tsp. (0 ml); tsp. (0 ml) 3-inch (7.5 cm) ½ cup (5 ml) Entrée Light Chicken Alfredo With Fettuccine (recipe): 3 oz.; 4 oz. (0 cm); / Cooked chicken over fettuccine, ¼ cup (300 ml) / topped with light Alfredo sauce ½ cup (5 ml) /3 cup (50 ml) Italian bread, -inch slice Chopped Romaine ½ cups (375 ml) cups (500 ml) with Light Caesar Salad Dressing Tbsp. (5 ml) Tbsp.(30 ml) % Milk ½ cup (5 ml) Snack Fresh Blueberries with light whipped topping,, water Each Home Instead Senior Care franchise office is independently owned and operated. 05 Home Instead, Inc.

8 WEEK CALORIE MENU SHOPPING LIST All shopping lists amounts are figured for feeding people at each meal. If there are not people following the menu, please adjust the amounts accordingly. Also, check your cupboards, as you may have some of the items already. s Apple, medium 4 Banana 5 Berries, (blackberries, or raspberries) cups (500 ml) Blueberries 4 cups ( l) Grapes 3 cups (750 ml) Orange 4 Pineapple chunks cups (500 ml) Strawberries cups (500 ml) s Asparagus 0 oz. (300 g) (or use frozen) Baby Spinach, fresh 4 cups ( l) Carrot, shredded ½ cup (375 ml) Cauliflower florets Celery ½ cup (5 ml) Green Pepper Mixed greens (any variety is fine) 6 cups (.5 l) Mushrooms, to chop Red Pepper Romaine lettuce, chopped 6 cups (.5 l) Tomatoes, small, to chop Yellow Pepper Salad dressing Light Caesar Salad Dressing Tbsp. (30 ml) Light Italian Salad Dressing cup (50 ml) Light Ranch Dressing ¼ cup (50 ml) Packaged ingredients Balsamic vinegar Black olives ¼ cup (50 ml) Crushed red pepper flakes ¼ tsp. (50 ml) Honey Tbsp. (5 ml) Olive oil Nuts and Nut Butters Almonds, whole, roasted, unsalted 3 (about cups/500 ml) Deli Meat Roast beef 4 oz. (5 g) Oven roasted turkey breast 0 oz. (300 g) Meat 90% lean ground beef ½ lb. (50 g) Canadian bacon 6 pieces Chicken breast (6 oz. /75 g each) 0 Pre-cooked turkey Kielbasa ring sausage 8 oz. (50 g) Salmon 8 oz. (/ lb./50 g) Tilapia 8 oz. (/ lb./50 g) Cereals & Breakfast items Rice Chex TM 6 cups (.5 l) Corn Flakes 3 cups (750 ml) Low fat granola ¼ cup (50 ml) Eggs and % milk 6 cups ( gallons/7.5 l) Cottage cheese, low fat Eggs 4 Greek yogurt, fruit flavored 4 individual cups Light String Cheese sticks - 6 Mozzarella cheese, part skim, shredded ¼ cups (550 ml) Parmesan cheese, light, grated ¼ cup (50 ml) Pepper jack cheese slices Provolone slices Sugar free pudding, any flavor - Juices Trop50 Orange Juice cups (500 ml) Frozen Gelato cups (500 ml) Light whipped topping ½ cup (5 ml) Soups & Canned Beans & Sauces Pasta sauce of choice jars Pizza sauce ½ jar Light Alfredo sauce ½ jar Progresso TM Light Italian Style Meatball Soup cups (500 ml) Progresso TM Classics minestrone soup cups (500 ml) Grains & Pasta Angel hair pasta 8 oz. (50 g) dry Baguettes 38 inches (96.5 cm) total Croissant 6 Fettuccini 8 oz. (50 g) dry Italian bread - loaves Pita bread, whole wheat, whole Penne pasta /3 cups (50 ml) dry to cook /3 cups (35 g) cooked Rotini pasta, oz. pkg. (375 g) Small shell pasta of choice small pkg. Spaghetti 4 oz. (5 g) dry To keep in your pantry: Aluminum foil Canola oil Decaf coffee (optional) Mrs. Dash No-stick cooking spray Fresh ground Pepper Iodized Salt Sugar, granulated Unsweetened decaf tea (optional) need a minimum of 5 cups (.5 l) per day, more if coffee or tea is not consumed Equipment recommended: Slow cooker Used from previous weeks check your supply: Light Ranch Cereal Cottage cheese Each Home Instead Senior Care franchise office is independently owned and operated. 05 Home Instead, Inc.

9 WEEK CALORIE MENU SHOPPING LIST All shopping lists amounts are figured for feeding people at each meal. If there are not people following the menu, please adjust the amounts accordingly. Also, check your cupboards, as you may have some of the items already. s Apple, medium 4 Banana 6 Berries, (blackberries, or raspberries) cups (500 ml) Blueberries 4 cups ( l) Orange 4 Pineapple chunks cups (500 ml) Strawberries cups (500 ml) Grapes 3 cups (750 ml) s Asparagus 0 oz. (300 g) (or frozen) Baby Spinach, fresh 4 cups ( l) Carrot, shredded ½ cups (375 ml) Cauliflower florets cups (500 ml) Celery ½ cup (5 ml) Mixed greens (any variety is fine) 6 cups (.5 l) Mushrooms, to chop Red Pepper Romaine lettuce, chopped 8 cups ( l) Tomatoes, small, to chop Yellow Pepper - Salad dressing Light Caesar Salad Dressing Tbsp. (30 ml) Light Italian Salad Dressing cups (500 ml) Light Ranch Dressing ½ cup (5 ml) Packaged ingredients Balsamic vinegar Black olives ¼ cup (50 ml) Crushed red pepper flakes ¼ tsp. ( ml) Honey Tbsp. (5 ml) Olive oil Nuts and Nut Butters Almonds, whole, roasted, unsalted 3 (about cups/500 ml) Deli Meat Roast beef 6 oz. (75 g) Oven roasted turkey breast 6 oz. (453 g) Meat 90% lean ground beef ½ lb. (50 g) Canadian bacon 6 pieces Chicken breast (6 oz. /75 g each) Pre-cooked turkey sausage 6 oz. (75 g) Salmon oz. (3/4 lb. /375 g) Tilapia oz. (3/4 lb. /375 g) Cereals & Breakfast items Rice Chex TM 8 cups ( l) Corn Flakes 4 cups ( l) Low fat granola ¼ cup (50 ml) Eggs and % milk 30 cups ( gallons) (7.5 l) Cottage cheese, low fat Eggs 4 Greek yogurt, fruit flavored 4 individual cups Light String Cheese sticks - 6 Mozzarella cheese, part skim, shredded ½ cups (65 ml) Parmesan cheese, light, grated ½ cup (5 ml) Pepper jack cheese 4 slices Provolone slices Sugar free pudding, any flavor - Juices Trop50 Orange Juice cups (500 ml) Frozen Gelato cups (500 ml) Light whipped topping Soups & Canned Beans & Sauces Pasta sauce of choice jars Pizza sauce ½ jar Light Alfredo sauce ½ jar Progresso TM Light Italian Style Meatball Soup cups (500 ml) Progresso TM Classics minestrone soup cups (500 ml) Grains & Pasta Angel hair pasta 8 oz. (50 g) dry Baguettes 58 inches (47 cm) total Croissant 0 Fettuccini 8 oz. (50 g) dry Italian bread - loaves Pita bread, whole wheat, whole Penne pasta /3 cups (50 ml) dry to cook /3 cups (35 ml) cooked Rotini pasta, oz. (375 g) pkg. Small shell pasta of choice small pkg. Spaghetti 4 oz. (5g) dry To keep in your pantry: Aluminum foil Canola oil Decaf coffee (optional) Mrs. Dash No-stick cooking spray Fresh ground Pepper Iodized Salt Sugar, granulated Unsweetened decaf tea (optional) need a minimum of 5 cups (.5 l) per day, more if coffee or tea is not consumed Equipment recommended: Slow cooker Used from previous weeks check your supply: Light Ranch Cereal Cottage cheese Each Home Instead Senior Care franchise office is independently owned and operated. 05 Home Instead, Inc.

10 Canadian Bacon PITA PIZZA Servings All you need: whole pitas (not pockets) ½ cup (5 ml) pizza sauce shredded part-skim mozzarella cheese 6 slices Canadian bacon Any other chopped vegetables desired All you do:. Preheat oven to 350 degrees F. (80 C.). On baking sheet, arrange pita bread. Divide ingredients evenly; top with sauce, then cheese, then desired toppings. 3. Bake 0 minutes or until cheese is melted and pitas are lightly toasted. Each Home Instead Senior Care franchise office is independently owned and operated. 05 Home Instead, Inc.

11 Italian Chicken and s over ANGEL HAIR PASTA Serves 4 (planned leftovers) All you need: 8 oz. (7 ml) dry angel hair pasta /4 cup (50 ml) bottled light Italian salad dressing balsamic vinegar Tbsp. (5 ml) honey /4 tsp ( ml) crushed red pepper flakes canola oil ounces (375 g) of raw chicken breast, cut in half, lengthwise cups (500 ml) of chopped (-inch/5cm pieces) asparagus shredded carrot small tomato, chopped All you do:. Cook servings of angel hair pasta according to package directions.. In a small bowl, mix salad dressing, vinegar, honey and crushed red pepper, set aside. 3. Heat oil in a large skillet, add chicken, cook over medium high heat for 8 to 0 minutes or until chicken is cooked (internal temperature should be 65 degrees F (about 70 degrees C). Transfer from skillet to a serving platter, cover and keep warm. 4. Add asparagus and carrots to skillet. Cook on medium high heat, stirring occasionally, for about 3 to 4 minutes or until asparagus is just crisp tender, transfer to the serving platter with the chicken. 5. Add dressing mixture to the same skillet. Cook on medium high heat and stir for minute, mixing with browned bits from chicken and vegetables. 6. Drizzle warmed dressing mixture over chicken and vegetables on serving platter. 7. Sprinkle with chopped tomato and serve with cooked angel hair pasta. Each Home Instead Senior Care franchise office is independently owned and operated. 05 Home Instead, Inc.

Light Chicken Alfredo with FETTUCCINE servings All you need: 8 oz. (50 g) dry fettuccine ½ Tbsp. (7 ml) canola oil 6 oz. (75 g) raw boneless, skinless chicken breasts, cut into strips ½ jar ( lb.

12 Light Chicken Alfredo with FETTUCCINE servings All you need: 8 oz. (50 g) dry fettuccine ½ Tbsp. (7 ml) canola oil 6 oz. (75 g) raw boneless, skinless chicken breasts, cut into strips ½ jar ( lb./500 g) Light Alfredo Sauce All you do:. Cook fettuccini according to package directions.. Heat oil in a -inch (30 cm) skillet over medium-high heat, add chicken, stirring occasionally, until chicken is thoroughly cooked. Remove chicken and set aside. 3. Add light Alfredo sauce to same skillet, and simmer covered over low heat, stirring occasionally, 5 minutes or until heated through. 4. Serve sauce and chicken over cooked fettuccine. Each Home Instead Senior Care franchise office is independently owned and operated. 05 Home Instead, Inc.

13 Rotini and Beef Skillet PRIMAVERA -3 servings All you need: ½ lb. (50 g) 90% lean ground beef ½ jar ( lb. 8 oz./86 g) Pasta Sauce ½ cups (375 ml) water 6 ounces (75 g) uncooked rotini pasta ½ cup (5 g) shredded part-skim mozzarella cheese All you do:. Brown ground beef in -inch (30 cm) skillet; drain off fat.. Return skillet with the cooked ground beef to heat, add pasta sauce and water. Bring to a boil over medium high heat. 3. Once boiling, stir in uncooked rotini and return to a boil. Cover and reduce heat to medium or medium low, stirring occasionally, cook about 5 more minutes or until rotini is tender. 4. Remove from heat, and sprinkle with cheese. Cover and let stand 5 minutes or until cheese is melted. Each Home Instead Senior Care franchise office is independently owned and operated. 05 Home Instead, Inc.

14 Skillet Chicken Parmesan with SPAGHETTI 600 calorie menu servings (larger servings) All you need: ½ Tbsp. (7 ml) canola oil raw chicken breast, cut in half, length-wise / jar ( lb. 8 oz./86 g) Pasta Sauce / cup (5 ml) shredded part-skim mozzarella cheese Spaghetti pasta, 3 servings (4 oz. dry/5g dry) All you do:. Prepare servings of spaghetti as directed on package.. Heat canola oil in 0-inch (5 cm) skillet over medium-high heat and brown chicken breast, turning minimally to maintain juiciness. Cook until internal temperature reaches 65 degrees F (70 degrees C) Add pasta sauce and bring to a boil. Sprinkle with cheese. Reduce heat to low and simmer covered minutes or until cheese is melted. Serve with hot cooked spaghetti. Each Home Instead Senior Care franchise office is independently owned and operated. 05 Home Instead, Inc.

15 Skillet Chicken Parmesan with SPAGHETTI 000 calorie menu servings (larger servings) All you need: ½ Tbsp. (7 ml) canola oil raw chicken breasts, cut in half, length-wise 3/4 jar ( lb. 8 oz./86 g) Pasta Sauce 3/4 cup (75 ml) shredded part-skim mozzarella cheese Spaghetti pasta, 3 servings (6 oz. dry/75 g) All you do:. Prepare 3 servings of spaghetti as directed on package.. Heat canola oil in -inch (30 cm) skillet over medium-high heat and brown chicken breasts, turning minimally to maintain juiciness. Cook until internal temperature reaches 65 degrees F (70 degrees C). 3. Add pasta sauce and bring to a boil. Sprinkle with cheese. Reduce heat to low and simmer covered minutes or until cheese is melted. Serve with hot cooked spaghetti. Each Home Instead Senior Care franchise office is independently owned and operated. 05 Home Instead, Inc.

Plain Greek yogurt Banana, small, sliced Chopped walnuts honey Unsweetened Coffee or tea Water

FALL/WINTER WEEK 5 MEAL PLAN Day Menu Item 600 calories 2000 calories Protein/Dairy Protein/ Other carbohydrate Plain Greek yogurt Banana, small, sliced Chopped walnuts honey Unsweetened Coffee or tea