Blueberry Waffles (from frozen) with Whipped margarine Light Syrup 1% Milk Unsweetened Coffee or tea Water

Transcription

1 SPRING/SUMMER WEEK MEAL PLAN Day Menu Item 600 calories 000 calories Carbohydrate s Blueberry Waffles (from frozen) with Whipped margarine Light Syrup % Milk Unsweetened Coffee or tea tsp. (0 ml) Tbsp. (30 ml) ½ cup (5 ml) 4 4 tsp. (0 ml) ¼ cup (50 ml) / / Chicken Salad (recipe) served over Mixed Greens Multi-grain crackers (Wheat Thins or similar) melon chunks ed Greek Yogurt 50 calorie individual cup or unsweetened decaf tea ½ cup (5 ml) cups (500 ml) serving* - cups ( ml) /3 cup (50 ml) cups (500 ml) serving* - cups ( ml) // Veg/ Milk Condiments Penne with Turkey, Spinach and Walnuts (recipe) Steamed Broccoli Florets with Whipped Margarine Apple slices % Milk ½ cup (5 ml) tsp. (5 ml) / 3 cups (35 ml) tsp. (5 ml) Snack Reduced fat cheese crackers (i.e. Cheez-It ) Light String Cheese stick 5 5 Each Home Instead Senior Care franchise office is independently owned and operated. 05 Home Instead, Inc.

2 SPRING/SUMMER WEEK MEAL PLAN Day Menu Item 600 calories 000 calories / s Fresh Berries with Reddi Wip Hash brown patty (from frozen) Scrambled egg Sara Lee (45 Calories &) Delightful TM bread, toasted with whipped margarine Unsweetened Coffee or tea ½ cup (5 ml); Tbsp. (5 ml) tsp. (5 ml) ; Tbsp. (30 ml) tsp. (5 ml) Entrée / / Chicken Salad (recipe) & Plate Chicken Salad Sliced Apple Triscuit crackers (any flavor) ed Greek Yogurt 00 calorie individual cup ½ cup (5 ml) serving* ½ cup (5 ml) serving* y / Parmesan Baked Pork Loin boneless Chop (recipe) Baked Potato with whipped margarine Steamed Green Beans % Milk serving ½ medium; Tbsp. (5 ml) ½ cup (5 ml) serving medium; Tbsp.(30 ml) Snack Sliced s & Pretzels with Roasted Red Pepper Hummus ; ½ cup (5 ml); ¼ cup (50 ml) ; ½ cup (5 ml); ¼ cup (50 ml) Each Home Instead Senior Care franchise office is independently owned and operated. 05 Home Instead, Inc. *check nutrition facts for serving size

3 SPRING/SUMMER WEEK MEAL PLAN Day 3 Menu Item 600 calories 000 calories Sliced Banana Corn Chex TM Cereal % Milk Unsweetened Coffee or tea ½ medium.5 cups (375 ml) - cups ( ml) medium cups (500 ml) ¼ cup (300 ml) - cups ( ml) s Sandwich: Roast Beef & sliced Provolone Cheese on Sara Lee (45 Calories &) Delightful TM bread with light miracle whip, mustard (optional) and Side Salad with tomato slices with Light Dressing of Choice Baked Potato Chips Nectarine or peach, sliced oz. (60 g) slice slices tsp (0 ml); tsp (5 ml) Tbsp. (5 ml) serving* 3 oz. (75 g) slice slices tsp (0 ml); tsp (5 ml) Tbsp. (5 ml) serving* / Light Chicken Stroganoff (recipe) serving serving Steamed Mixed s ½ cup (5 ml) Sara Lee (45 Calories &) Delightful TM, Bread slice slice with whipped margarine tsp. (5 ml) tsp. (0 ml) Cantaloupe & watermelon chunks ½ cup (5 ml) Milk % Milk ½ cup (5 ml) Snack Reduced fat cheese crackers (i.e. Cheez-It ) Light String Cheese stick 5 5 Each Home Instead Senior Care franchise office is independently owned and operated. 05 Home Instead, Inc. *check nutrition facts for serving size

4 SPRING/SUMMER WEEK MEAL PLAN Day 4 Menu Item 600 calories 000 calories s Cooked egg as desired American Cheese on Whole Grain English Muffin, toasted with Whipped margarine Fresh Orange, sliced Unsweetened Coffee or tea slice tsp. (5 ml) slice tsp. (5 ml) // Lean Pockets : BBQ Recipe Chicken % Low-fat Cottage Cheese Fresh pineapple chunks Cauliflower florets (raw) Light Ranch Dressing pocket ½ cup (5 ml) ½ cup (5 ml) Tbsp. (30 ml) pocket Tbsp. (30 ml) Entrée y Crock Pot Roast with s Roast Beef Roasted Potatoes Roasted carrots Sara Lee (45 Calories &) Delightful TM, Bread % Milk Whipped Margarine & Light Sour Cream 3 oz. (75 g) ½ cup (5 ml) Tbsp. (5 ml); Tbsp. (5 ml) 4 oz. (5 g) Tbsp. (30 ml); Tbsp. (30 ml) Snack Apple, sliced Peanut Butter Tbsp. (5 ml) Tbsp. (5 ml) Each Home Instead Senior Care franchise office is independently owned and operated. 05 Home Instead, Inc. *check nutrition facts for serving size

5 SPRING/SUMMER WEEK MEAL PLAN Day 5 Menu Item 600 calories 000 calories s Milk Trop50 OJ with calcium Life Cereal (any brand is fine) % Milk Unsweetened Coffee or tea Homemade Lunch Plate: Sliced Oven-roasted Turkey Breast Sliced American cheese Triscuit crackers (any flavor) Fresh mini baby carrots with light Ranch dressing Fresh Pineapple Chunks Grilled White Fish in Foil Pouch (recipe) Grilled Asparagus Basmati Rice With whipped margarine Sliced Peach % Milk ½ cups (375 ml) 3 slices slices serving* ½ cup (5 ml); Tbsp. (5 ml) 4-6 oz. (5g -75 g) piece of fish 6 spears tsp. (5 ml) cups (500 ml) ½ cups (375 ml) 3 slices slices servings* ½ cup (5 ml); Tbsp. (5 ml) 6 oz. (75 g) piece of fish spears tsp. (0 ml) cup (50 ml ) Snack Light Vanilla Ice Cream water ½ cup (5 ml) ½ cup (5 ml) Each Home Instead Senior Care franchise office is independently owned and operated. 05 Home Instead, Inc.

6 SPRING/SUMMER WEEK MEAL PLAN Day 6 Menu Item 600 calories 000 calories s Cooked egg as desired Deli ham slice and American Cheese on Whole Wheat English Muffin, toasted with Whipped margarine Banana Unsweetened Coffee or tea slice slice tsp. (5 ml) ½ slices slices tsp. (0 ml) ½ * // Lean Pockets : Ham & Cheese Carrot Sticks & sliced Cucumber Light Ranch Dressing Fresh of Choice ed Greek Yogurt 00 calorie individual cup Tbsp. (30 ml) Tbsp. (30 ml) y Snack Marinated Steak (recipe) Baked Potato**(microwaved) with whipped margarine and light sour cream Creamed Corn Sara Lee (45 Calories &) Delightful TM, Bread whipped margarine % Milk Apple, sliced Peanut Butter 4 oz. (5 g) Tbsp. (5 ml); Tbsp. (5 ml) ½ cup (5 ml) slice tsp. (5 ml) cup(50 ml) Tbsp. (5 ml) 4 oz. (5 g) Tbsp. (5 ml); Tbsp. (5 ml) slice tsp. (0 ml) Tbsp. (5 ml) Each Home Instead Senior Care franchise office is independently owned and operated. 05 Home Instead, Inc. *Prep marinated steak for evening meal (needs to marinate for 0- hours) **medium: ¼ - 3 ¼ inch in diameter

7 SPRING/SUMMER WEEK MEAL PLAN Day 7 Menu Item 600 calories 000 calories Sliced Banana Corn Chex TM Cereal % Milk Unsweetened Coffee or tea ½ medium ½ cups (375 ml) - cups ( ml) medium cups (500 ml) ¼ cup (300 ml) - cups ( ml) / / s Tuna Salad made with light Miracle Whip on Sara Lee (45 Calories &) Delightful TM, Bread Mixed Greens with Light Dressing of choice Multi-grain crackers ed Greek Yogurt 00 calorie individual cup ½ cup (5 ml) Tbsp. (5 ml) serving* ½ cup (5 ml) cups (500 ml) Tbsp. (30 ml) servings* * // s / Milk Carbohydrate Grilled (or broiled) Skewered Shrimp (recipe) Jasmine Rice (instant or pre-cooked then microwave) Steamed Corn with whipped margarine % Milk Sugar-Free pudding cup (any flavor) skewer /3 cup (50 ml) ½ cup (5 ml); tsp. (5 ml) skewer ; tsp. (5 ml) Each Home Instead Senior Care franchise office is independently owned and operated. 05 Home Instead, Inc. Snack Light Vanilla Ice Cream *prep shrimp and marinade for evening meal ½ cup (5 ml)

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 Blueberries, pint (473 ml) Strawberries, cups (50 ml) Apples, 6 small-medium Grapes, pounds ( kg) Lemon, Cantaloupe, medium Bananas, medium Raspberries, cups (500 ml) s Celery, bunch Green onion, bunch Mushrooms, small container White potatoes, medium-large Broccoli, head Asparagus, bundles Chopped romaine lettuce, 6 cups (.5 l) Grape tomatoes, small container Onion, small Baby carrots, small bag Bell pepper, Cucumber, small Mixed baby greens, 4 cups ( l) Instant potatoes, box V8 juice, (8 count) package Meat Pre-cooked chicken breast, (6 oz./75g) containers or rotisserie chicken 90% lean ground beef, pound (500 g) Deli low sodium turkey, pound (500 g) Deli roast beef, ½ pound (50 g) Deli ham, /3 pound (5 g) Ground turkey, pound (500 g) Raw Chicken breast, Salmon, (6 oz./75 g) fillets Shrimp, ½ pound (50 g) Soups Condensed cream of chicken soup, can Frozen Light vanilla ice cream, (.75 qt/) carton Frozen fudge bar, 6 count box Frozen blueberry waffles, (0 count) boxes Orange sherbet, (.75 qt/946 ml) container Frozen green bean steamers, package Frozen California mixed vegetables steamers, bags Eggs and % cottage cheese, cups (500 ml) Light Feta cheese, (5 oz./50 g) container % milk, gallon (3.7 l) Part-skim Shredded mozzarella cheese, (8 oz./50 g) package Whipped margarine, (6 oz./453 g) tub Light Garden veggie cream cheese, (8 oz./50 g) container Non-fat ed Greek yogurt, 4 individual (6 oz./75 g) containers Shredded parmesan cheese, cup (50 ml) Sliced Swiss cheese, /3 pound (0.5 kg) % reduced fat Cheddar cheese, (8 oz.) bag Eggs, 6 count carton Egg beaters, small carton American cheese, package Cereals and breakfast items Corn Flakes, box Trop50 juice, container Rye bread, loaf Low sugar granola, package Corn Chex TM Chips Baked chips, bag Condiments Hummus, container Low sodium peanut butter, jar Light ranch dressing, bottle Light Italian dressing, bottle Raspberry vinaigrette, bottle Brown sugar, package Wine vinegar, bottle Ketchup, bottle Soy sauce, small bottle Miracle Whip, bottle Reddi Wip, can Tomato sauce, jar Light syrup, bottle Spices Dried onion flakes Red pepper flakes Minced garlic Grains 0 inch tortilla, 0 count package Hamburger buns, package Club crackers, (3.7 oz/45 g) package Instant white rice, (4 oz./990 g) box Canned items Canned pineapple, (0 oz./8 g) can Canned peaches, (5 oz./45 g) can Canned tuna, ( oz./340 g) cans To keep in your pantry: Aluminum foil Canola oil Decaf coffee Mrs. Dash No-stick cooking spray Ground pepper Iodized salt Sugar, granulated Unsweetened decaf tea 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 melon, small Apples, 8 small-medium Berries of choice, cups (500 ml) Oranges, Bananas, 5 medium Cantaloupe, small Peaches, medium Lemon, s Mixed greens, 4 cups ( l) Mushrooms, (8 oz./50 g) container Cucumber, medium Asparagus, bunch Small potatoes, bag Baby carrots, ( lbs./ kg) package Bell peppers, 3 Cauliflower, head Spinach, cups (500 ml) Sun dried tomatoes, jar Broccoli, heads Onion, small Red onion, small White potatoes or Yukon Gold, medium Meat Chicken breast, 6 small Pork chops, Deli roast beef, ½ pound (50 g) Deli roasted turkey, /3 pound (5 g) Deli ham, ¼ pound (3 g) Ground turkey, ½ pound (50 g) Beef roast, pound (500 g) White fish, fillets Boneless sirloin, 9 oz. (55 g) Soups Low sodium chicken broth, (3 oz./907 g) container Frozen Frozen green bean steamers, package Frozen California mixed vegetables steamers, bag Frozen corn steamers, bag Lean Pockets BBQ Recipe Chicken, package Lean Pockets Ham and Cheese, package Frozen hash brown patty, package Frozen blueberry waffles, package Eggs and % milk, gallon (6 cups) % cottage cheese, ( oz./375 g) container Eggs, dozen Light Sour cream, (8 oz./50 g) tub String cheese, bag Non-fat ed Greek yogurt, 8 individual (6 oz./75 g) containers Provolone cheese slices, ¼ pound (5 g) Cereals and breakfast items Sara Lee (45 Calories &) Delightful TM Corn Chex TM Bread, loaf Whole wheat English muffins, package Life Cereal, (3 oz./368 g) box Cheez-It Chips Cheeze-It, (.4 oz./375 g.) box Pretzels, (5 oz./45 g) bag Triscuit, (9 oz./55 g) box Multi-grain crackers, (8 oz./50 g) box Condiments Dry red wine Cider vinegar, bottle Pecans, small package Walnuts, small package Spices Oregano Thyme Dried rosemary Parsley flakes Grains Penne pasta, box Bread crumbs, (8.8 oz./50 g) package Basmati rice, to make cups (500 ml) Jasmine rice, to make cups (500 ml) Canned items Creamed corn, ( oz./375 g) can Canned pineapple, (0 oz./566 g) can Sugar Free pudding cups To keep in your pantry: Aluminum foil Canola oil Decaf coffee Mrs. Dash No-stick cooking spray Ground pepper Iodized salt Sugar, granulated Unsweetened decaf tea -need a minimum of 5 cups (.5 l) per day, more if coffee or tea is not consumed Used from week check your supply: Milk, cheese, eggs, cereals, rice, fruits, veggies Each Home Instead Senior Care franchise office is independently owned and operated. 05 Home Instead, Inc.

10 Chicken SALAD Makes cups/500 ml (planned leftovers) All you need: 3 cups (750 ml) cubed cooked chicken breasts ¼ cup (50 ml) light Miracle Whip ½ Tbsp. (0 ml) cider vinegar ½ cup (5 ml) chopped celery 4 stalks green onion, chopped ¼ cup (50 ml) chopped pecans /8 tsp. (0.5 ml) garlic powder /8 tsp. (0.5 ml) salt /8 tsp. (0.5 ml) pepper All you do:. In a medium bowl, combine all ingredients and mix well.. Refrigerate until serving time. Each Home Instead Senior Care franchise office is independently owned and operated. 05 Home Instead, Inc.

11 Grilled White Fish IN FOIL POUCH Serves All you need: pieces of fish (tilapia or cod or halibut work nicely) lemon, sliced red onion, sliced red pepper, sliced Tbsp. (30 ml) olive oil ½ tsp ( ml) salt ¼ tsp ( ml) pepper All you do:. Prepare foil, pieces or heavy foil: foot (30 cm) by ½ foot (45.7 cm) piece.. Place in this order onion, fish, lemon, red pepper onto foil. 3. Season with olive oil, salt, pepper, equally. 4. Close foil pouch, seal all edges. 5. Grill/steam pouches on medium high non-direct heat (off to the side of flames or elements) for about 0 minutes or until fish easily flakes apart. Each Home Instead Senior Care franchise office is independently owned and operated. 05 Home Instead, Inc.

12 Light Chicken STROGANOFF Serves All you need: tsp. (5 ml) canola oil chopped onion sliced mushrooms 6 oz. (75 g) cooked chicken, diced ½ cup (5 ml) plain Greek yogurt OR ½ cup (5 ml) fat-free sour cream ½ cup (5 ml) dry white wine OR (/ cup/5 ml lower sodium broth plus Tbsp./5 ml white wine vinegar) tsp. (5 ml) cornstarch or flour Salt and pepper, to taste ½ tsp. ( ml) dried rosemary ½ tsp. ( ml) thyme ½ cups (375 ml) dry whole wheat pasta noodles (recommend Ronzoni Healthy Harvest) All you do:. Cook pasta according to package instructions.. In a large skillet, on medium-high heat, add oil, onions, cook until translucent, add mushrooms, cook another minute, until soft. 3. Add chicken, plain Greek yogurt, wine, cornstarch, salt, pepper, rosemary, thyme. Mix well. Bring to a boil. Lower heat to a simmer, cook uncovered for about 0 minutes, stirring often. 4. Divide cooked pasta onto serving plates and top with chicken sauce mixture, divided evenly. Each Home Instead Senior Care franchise office is independently owned and operated. 05 Home Instead, Inc.

13 Marinated STEAK Serves (4 ounces/5 g each) All you need: 9 oz. (55 g) raw lean boneless sirloin, about ¾ inch ( cm) thick ¼ tsp. ( ml) salt Pepper, to taste tsp. (0 ml) garlic powder, divided ¼ cup (50 ml) dry red wine (can substitute with red wine vinaigrette dressing) ½ tsp. ( ml) parsley ½ tsp. ( ml) oregano ½ tsp ( ml) canola oil ¼ cup (50 ml) fresh mushrooms All you do:. Rub the beef with salt, pepper, garlic powder. In a large, sealable bag, combine wine, parsley, oregano. Place steaks in the marinade and refrigerate for 0- hours, turning often.. Remove steaks from the marinade, and pat dry with a paper towel. Discard the marinade. 3. In a heavy skillet, on high heat, heat the oil and sauté the mushrooms, turning frequently for about 3 minutes. Add the steaks and sauté (on high heat) for 4-7 minutes on each side, depending on desired doneness (4 minutes per side for medium rare, 5 minutes per side for medium, 6 minutes per side for medium-well, 7 minutes per side for well done). Each Home Instead Senior Care franchise office is independently owned and operated. 05 Home Instead, Inc.

14 Parmesan Baked PORK CHOPS Serves All you need: / cup (5 ml) finely ground bread crumbs Tbsp. (30 ml) dried parsley flakes 3 Tbsp. (45 ml) grated parmesan cheese Tbsp. (30 ml) whipped margarine tsp. (5 ml) minced garlic boneless pork chops /4 tsp. ( ml) salt /8 tsp. (0.5 ml) pepper All you do:. Preheat oven to 375 degrees F (90 degrees C).. In a small bowl, combine the bread crumbs, parsley and parmesan. 3. Melt margarine in a skillet, add garlic, and cook on low for about minute. 4. Dip pork chops in garlic margarine, then bread crumbs, coat evenly. Place in a square casserole dish. Season with salt and pepper, and brush with remaining margarine. 5. Bake uncovered for minutes, until internal temperature of pork chops reaches 60 degrees F (70 degrees C). Each Home Instead Senior Care franchise office is independently owned and operated. 05 Home Instead, Inc.

15 Penne with turkey SPINACH & WALNUTS Makes - ½ cups ( ml) All you need: cups (500 ml) dry penne pasta Tbsp. (5 ml)canola oil ½ pound (50 g) ground turkey breast (raw) Tbsp. (30 ml) onion flakes tsp. (5 ml) minced garlic cups (500 ml) chopped fresh spinach ¼ cup (50 ml) reduced sodium chicken broth Tbsp. (30 ml) chopped oil-packed sundried tomatoes ¼ tsp. ( ml) salt ¼ tsp. ( ml) pepper ¼ tsp. ( ml) crush red pepper flakes Tbsp. (30 ml) grated Parmesan cheese Tbsp. (30 ml) chopped toasted walnuts All you do:. Cook pasta according to package instructions.. In a large skillet, heat oil, add ground turkey, onion flakes, garlic and sauté until turkey is cooked, stirring to break up turkey. 3. Add spinach, broth, tomatoes, salt, pepper, red pepper flakes. Cook about 5 minutes, until spinach is wilted and sauce begins to thicken, stirring occasionally. 4. Combine cooked, drained pasta and turkey, spinach mixture. Toss gently to combine. Dish onto serving plates, top with Parmesan, divided and toasted walnuts (if desired). Each Home Instead Senior Care franchise office is independently owned and operated. 05 Home Instead, Inc.

16 Skewered SHRIMP Serves All you need: / pound (50 g) fresh or frozen raw shrimp (larger size) /3 cup (75 ml) Italian dressing ½ cup (5 ml) fresh or canned pineapple chunks 6 large pitted ripe olives whole mushrooms ½ green pepper, cut into ½-inch (3.5 cm) squares All you do:. Obtain 5-inch (38 cm) metal skewers.. Peel shrimp. (If shrimp is frozen, do not thaw; peel under running cold water.) Make a shallow cut lengthwise down back of each shrimp; wash out and de-vein. 3. Pour dressing over shrimp and remaining ingredients in sealable plastic bag. Close bag and refrigerate for at least 4 hours but not longer than 6 hours, turning occasionally. 4. Pre-heat grill to high heat (or set oven to broil, high). 5. Alternate shrimp, pineapple chunks, mushrooms, green peppers and olives on each of two 5-inch (38 cm) metal skewers, placing an olive on end of each skewer. Reserve dressing. Grill or broil kabobs about 4 inches (0 cm) from heat, turning and brushing once with dressing, until shrimp is pink, about 5 minutes total. Each Home Instead Senior Care franchise office is independently owned and operated. 05 Home Instead, Inc.