Even More Menu Plans With Point Values

MONDAY

BREAKFAST

Cooked Oatmeal, 1 cup, with 1/4 cup raisins and 1 tbsp brown sugar Orange Juice, 1/2 cup Skim Milk, 1 cup

LUNCH

Bean Burrito, Fast Food (6 Points) Carrot Sticks, 1 cup Apple, 1

DINNER

Roasted Skinned Boned Chicken Breast, 3 ounces Tomato-Corn Couscous, (Combine 1 cup cooked couscous, 1/3 cup each of chopped fresh tomato and drained canned whole-kernel corn, 1 tbsp chopped fresh cilantro, 1 tsp olive oil, and a dash each of salt and pepper.) (5 Points) Steamed Spinach, 1 cup

SNACK

Apple Pie a la Mode Fat-Free Aspartame-Sweetened Yogurt, 8 ounces, with 2 tbsp toasted wheat germ

POINTS FOR THE DAY: 25

TUESDAY

BREAKFAST

Yogurt-Topped Fruit, (Combine 1 banana, sliced, and 1/2 cup frozen blueberries, thawed, in a bowl. Top with 8 ounces vanilla fat-free aspartame-sweetened yogurt and 1 tsp honey. Sprinkle with 3 tbsp toasted wheat germ.) (6 Points)

LUNCH

Hopping John, (Heat 1 tsp olive oil in a nonstick skillet over medium heat. Add 1/3 cup chopped onion and 1 garlic clove, minced; sauté 5 minutes. Add 1 tsp white wine vinegar and 1/8 tsp each of dried oregano and hot sauce; stir well. Add 1/3 cup drained canned black-eyed peas and 1/4 cup lean chopped ham. Toss with 1 cup cooked brown rice.) (8 Points) Fresh Torn Spinach, 1 cup with 1 tbsp fat-free Italian dressing Skim Milk, 1 cup

DINNER

Honey Mustard Pork Chop, (Combine 2 tsp each of Dijon mustard and honey, 1 tsp olive oil, and a dash each of dried thyme, salt, and pepper. Brush mustard mixture over both sides of 1 [4 ounce] lean boned pork chop. Place in a baking dish; bake at 450 degrees for 15 minutes or until done.) (6 Points) Mashed Cooked Sweet Potato, 2/3 cup, with 1 tsp margarine and 1/2 tsp brown sugar Steamed Broccoli, 1 cup

SNACK

Chocolate Graham Crackers, 2 sheets, with 1/3 cup frozen reduced-calorie whipped topping, thawed

POINTS FOR THE DAY: 28

WEDNESDAY

BREAKFAST

Cooked Oatmeal, 1 cup, with 1/4 cup raisins and 1 tbsp brown sugar Orange Juice, 1 cup Skim Milk, 1 cup

LUNCH

Chef Salad, (Top 2 cups sliced romaine lettuce with 1/2 cup julienne-cut lean ham, 1 tomato, sliced, and 1/4 cup each of fat-free croutons, shredded carrot, and sliced cucumber. Serve with 3 tbsp fat-free Italian dressing.) (4 Points) Saltines, 6 Strawberry Cheesecake Fat-Free Aspartame-Sweetened Yogurt, 8 ounces

DINNER

Broiled Grouper, (Place 1 [8 ounce] grouper fillet on a broiler pan; broil 6 minutes on each side or until fish flakes easily when tested with a fork, basting occasionally with 2 tbsp fat-free Italian dressing. Serve with lemon wedges.) (3 Points) Steamed Carrots, 1 cup with 1 tsp honey Cooked Brown Rice, 1 cup

SNACK

Peanut Butter-Banana Toast, (Toast 1 slice high-fiber bread; spread with 1 tbsp peanut butter, and top with 1 banana, sliced.) (5 Points)

POINTS FOR THE DAY: 30

THURSDAY

BREAKFAST

Fruit Smoothie, (Combine 1/2 cup each of skim milk, frozen blueberries, sliced banana, and 8 ounces vanilla fat-free aspartame-sweetened yogurt in a blender; process until smooth. Sprinkle with 1 tsp toasted wheat germ.) (4 Points)

LUNCH

Lentil and Feta Salad, (Combine 1/3 cup each of cooked lentils and chopped red bell pepper, 2 tbsp chopped green onions, 2 tsp lemon juice, 1 tsp olive oil, and a dash of dried thyme. Sprinkle with 3 tbsp crumbled feta cheese.) (4 Points) Grapes, 1 cup

DINNER

Grilled Flank Steak, 3 ounces Baked Potato, 8 ounces, with 2 tbsp each of dried chives and fat-free sour cream Steamed Broccoli, 1 cup

SNACK

Vanilla Sugar-Free Instant Pudding, (prepared with skim milk), 1 cup, topped with 1 banana, sliced, and 1/3 cup frozen reduced-calorie whipped topping, thawed

POINTS FOR THE DAY: 24

FRIDAY

BREAKFAST

Bran Flakes, 1 cup Skim Milk, 1 cup Orange Juice, 1 cup

LUNCH

Grilled Chicken Salad, (Top 2 cups sliced romaine lettuce with 3 ounces thinly sliced grilled chicken breast, 2 tomato slices, 1/4 cup each of fat-free croutons, shredded carrot, and sliced cucumber, 3 large ripe olives, and 1 tomato, cut into wedges. Serve with 3 tbsp fat-free ranch dressing.) (8 Points) Skim Milk, 1 cup

DINNER

Mediterranean Tuna and Linguine, (Combine 1/4 cup chopped sun-dried tomatoes [not packed in oil] and 3 tbsp boiling water; set aside. Heat 1/2 tsp olive oil over medium heat in a nonstick skillet. Add 2 tbsp chopped onion and 1 garlic clove, minced; sauté 3 minutes. Stir in sun-dried tomatoes, 3 ounces drained canned tuna in water, 1 tbsp chopped kalamata olives, and 1 tsp capers; sauté 3 minutes. Add 3 tbsp feta cheese and a dash each of salt and pepper. Toss with 1 cup cooked linguine.) (8 Points) French Bread, 1 (1 ounce) slice

SNACK

Cucumber Spears, 1 cup, with 2 tbsp fat-free ranch dressing Skim Milk, 1 cup

POINTS FOR THE DAY: 27

SATURDAY

BREAKFAST

Pancakes, 2, [4 inch], topped with 1/2 cup frozen blueberries, thawed, and 1 tbsp maple syrup Skim Milk, 1 cup Orange Juice, 1 cup

LUNCH

Turkey Burger, (Spread 1 tbsp ketchup and 1 tsp Dijon mustard over cut sides of a 1 1/2 ounce hamburger bun. Layer 1 [3 ounce] cooked lean ground turkey breast patty, 2 lettuce leaves, and 1 onion slice between bun halves.) (6 Points) Vegetarian Baked Beans, 1/2 cup Italian tomatoes, drizzle 1 1/2 tbsp fat-free Italian dressing over 1 tomato, sliced Grapes, 1 cup

DINNER

Grilled Pork Tenderloin, 3 ounces Steamed Broccoli, 1 cup Cooked Couscous, 1 cup, tossed with 1 tbsp mango chutney

SNACK

Skim Milk, 1 cup Carrot Sticks, 1 cup, with 2 tbsp fat-free ranch dressing

POINTS FOR THE DAY: 30

SUNDAY

BREAKFAST

Bran Flakes, 1 cup, topped with 1 cup frozen blueberries Skim Milk, 1 cup

LUNCH

French Onion Soup, (Heat 1 tsp olive oil in a small saucepan over medium heat. Add 3/4 cup thinly sliced onion; sauté 15 minutes. Add 1 cup beef broth; bring to a boil. Reduce heat, and simmer 15 minutes. Spoon into a bowl; top with 1 [1 ounce] slice French bread, and sprinkle with 3/4 ounce shredded Swiss cheese and freshly ground pepper.) (5 Points) Carrot Sticks, 1 cup Cherry Vanilla Fat-Free Aspartame-Sweetened Yogurt, 8 ounces

DINNER

Sloppy Joe, (Cook 4 ounces lean ground turkey breast, 1/4 cup chopped onion, and 1 minced garlic clove over medium-high heat until browned, stirring to crumble. Stir in 1/2 cup tomato sauce and 1/2 tsp chili powder; cook until thoroughly heated. Serve on a 1 1/2 ounce hamburger bun.) (6 Points) Vegetarian Baked Beans, 1/2 cup Green Salad, 2 cups sliced romaine lettuce, 2 tomato wedges, and 2 tbsp fat-free Italian dressing

SNACK

Chocolate Graham Crackers, 2 sheets, with 1/3 cup frozen reduced-calorie whipped topping, thawed

POINTS FOR THE DAY: 22