Mega Menu WEEK 1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Breakfast Lunch Supper Snacks for the Day Muesli with rolled oats, nuts, dried fruit Glass of orange or grapefruit juice Toasted back bacon and tomato sandwich with light mayo Celery sticks Chocolate milk or chocolate soy milk Apple Pork loin chop (baked or BBQ) Basmati brown rice (*note: make extra for day #4) Steamed broccoli and cauliflower with butter/nonhydrogenated margarine Pita Chips (see recipe) Glass of milk Pear Whole grain toast Peanut/almond butter Banana Vegetable, squash, tomato or carrot soup Whole wheat pita Hummus Kiwis Grilled chicken breast (*note: make extra for tomorrow lunch) Whole wheat couscous or rice Steamed green beans tossed with vinaigrette salad dressing Cottage cheese with cut up apple/pear and a pinch of cinnamon Leftover pita chips from yesterday High-fibre bran cereal Milk Raisins or dried cranberries Grilled chicken Caesar salad: Tossed salad with reduced-fat Caesar dressing and leftover chicken breast from yesterday. Whole wheat bun Orange Bruschetta pizza: (*note make extra for tomorrow lunch) Pizza shell topped with prepared bruschetta topped with mozzarella cheese Bruschetta (see recipe) Tossed green salad with vinaigrette dressing Trail mix Grapes Dessert Breakfast Burrito: Scramble eggs with onions, green peppers and mushrooms. Place egg mixture into a wrap and top with cheese and salsa. (*note make double for leftovers tomorrow) Leftover bruschetta pizza from yesterday Strawberries Pre-marinated frozen lemon-herb fish fillets Leftover rice from Monday Frozen steamed mixed veggies Fresh or canned pineapple Whole wheat crackers with cheddar cheese Breakfast Burrito: Microwave leftover egg mixture from yesterday and place into a wrap and top with cheese and salsa. Pizza bagel: Bagel with tomato sauce, ham, green or red peppers, mozzarella cheese Raw carrots Andrea s Asian Soup (see recipe) Cabbage Salad (prewashed coleslaw or finely sliced cabbage) with vinaigrette dressing Smoothie with fruit and yogurt and milk Tortilla chips and salsa Peanut butter porridge: Cook oatmeal as usual and when cooked stir in some peanut butter and top with sliced banana and milk. Leftover Andrea s Asian Soup from yesterday Orange Grilled Italian Sausage & red peppers with penne (see recipe) Tossed green salad with vinaigrette dressing Applesauce Almonds/cashews Rye/rice crackers Cantaloupe and/or honeydew melon Cottage cheese or cheddar cheese Whole grain toast Leftover pasta from yesterday Milk or soy milk Canned peaches Beef stir fry: Sliced beef strips Frozen mixed Asian veggies or fresh mushrooms, snow peas, and red peppers Stir fry sauce Egg noodles Pumpkin raisin muffins (see recipe) Banana Latte
Pita Chips 6 whole wheat pita breads ½ cup grated parmesan cheese ¼ tsp garlic powder Non-stick spray With scissors, cut pita rounds into 6 triangles then separate the layers. Arrange on a baking sheet and spray with non-stick spray. Mix Parmesan cheese and garlic powder together and then sprinkle over pitas. Bake at 300F for 15 minutes or until crisp and golden. Calories 209 Carbohydrates 35.6 g Protein 9.8 g Fat 4.2 g Dietary Fiber 4.7 g
Bruschetta 3 inch wide whole wheat French baguette, cut into 1 inch thick disks 4 large tomatoes, diced into small pieces 1/2 cup fresh basil leaves, chopped into small pieces Fresh ground pepper and salt to taste 2 green onions, diced into small pieces 2-4 cloves fresh garlic, minced 1 tsp. balsamic vinegar 2 tbsp. olive oil In a bowl combine diced tomatoes, chopped basil, salt, pepper, green onions, garlic, balsamic vinegar, and olive oil. (OPTIONAL) Meanwhile slice whole wheat French baguette into disks and place on a baking sheet and bake in the oven until toasted. Remove bread from the oven and transfer to a large serving platter. Spoon tomato mixture over the bread and serve. Calories: 170 Carbohydrates: 25g Protein: 5 g Fat: 7 g Fibre: 4 g
Andrea s Asian Soup This colorful nutritious soup is a great meal in one when you have leftover grilled chicken to use up 1 tsp. vegetable oil 2 cloves minced garlic 1 tbsp. minced ginger root 4 green onions, chopped 1/8 tsp. red pepper flakes (or more!) 8 cups chicken broth 1 tbsp. fresh lime/lemon juice 2 tsp. fish sauce 2 tsp. soy sauce 2 tsp. sesame oil 2 cups cooked egg noodles or rice vermicelli noodles 2 Boneless skinless chicken breasts, diced and cooked (~12 oz.) 1 cup sliced mushrooms 1 cup halved snap/snow peas 1 yellow/red/orange pepper Optional: for more spice add hot sauce! In a large pot cook the first 5 ingredients together. Add the rest of the and enjoy! ingredients and heat. Serve Calories 242 Carbohydrates 21 g Protein 25 g Fat 6 g Dietary Fiber 2 g
Grilled Italian Sausage & Red Pepper with Penne (Recipe adapted from Anne Lindsay Anne Lindsay s New Light Cooking) 12 oz. Lean hot Italian sausage 2 large sweet red peppers 1 tbsp. olive oil 1 cup chopped onion 6 oz. Dry Whole wheat penne or other pasta 4 large cloves garlic, finely chopped 4 large tomatoes, chopped ½ cup chopped fresh basil (or 1 tsp dried basil) ½ cup chopped fresh cilantro (optional) ½ tsp each salt and pepper 1. Quarter and seed peppers. Place peppers on a greased grill over medium heat; close lid and cook for 5 minutes. Move peppers to upper rack if possible. Place sausages on grill; close lid and cook for 20 minutes or until sausages are no longer pink in centre, turning peppers and sausages after 10minutes. Slice sausages; cut peppers into chunks. 2. Meanwhile, in large nonstick skillet, heat oil over medium heat; cook onion for until tender, stirring occasionally. 3. Meanwhile, in large pot of boiling water, cook pasta until tender but firm; drain well. 4. Add garlic to onion; increase heat to high. Add tomatoes; cook, stirring occasionally for about 2 minutes or until heated through. Add basil, cilantro, red peppers, sausage, pasta, salt, and pepper; toss to mix. Make ahead: Through step 2, cover and refrigerate for up to 4 hours. Calories 376 Carbohydrates 37 g Protein 20 g Fat 18 g Dietary Fiber 9 g
Pumpkin Raisin Muffins (From Cook Great Food by Dietitians of Canada, 2001, recipe by Tracy Nash) These muffins are loaded with vitamin A from the pumpkin. This recipe makes a large batch so you can put some in the freezer for quick additions to lunches. Makes 24 muffins 1 can (14 oz or 398 ml) pumpkin purée (not pie filling) 1/2 cup vegetable oil 2 cups buttermilk or sour milk* *to make sour milk add 4 tsp lemon juice or vinegar to 2 cups milk and let stand 5 minutes 2 cups whole wheat flour 1-1/2 cups all purpose flour 1 tsp ground nutmeg 1 tsp ground ginger 1/4 tsp salt 1 cup sugar 4 tsp baking powder 1 tsp baking soda 1 tbsp ground cinnamon 1-1/2 cups raisins 3 eggs Blend pumpkin, oil, buttermilk and eggs. Add remaining ingredients and stir JUST UNTIL COMBINED. Avoid over mixing. Spoon batter into two 12-cup muffin tins. Bake for 18-22 minutes at 375 degrees. Calories 191 Carbohydrates 33 g Protein 4 g Fat 6 g Dietary Fiber 3 g