More Menu Plans for Those Watching Weight

MONDAY

BREAKFAST

Blueberry Bagel S'more, (Spread 2 tbsp marshmallow creme over 1/2 small blueberry bagel; sprinkle with a dash of ground cinnamon and 2 tsp finely chopped milk chocolate. Broil until chocolate melts.) (4 Points) Banana, 1 Skim Milk, 1 cup

LUNCH

Arugula-Couscous-Raisin Salad, (Combine 1/2 cup boiling water; 1/3 cup uncooked couscous, 2 tbsp each of raisins and chopped red onion, and 1 tsp each of olive oil and lemon juice. Cover and let stand 5 minutes. Add 1/2 cup chopped arugula and 1/3 cup drained canned chickpeas; toss.) (5 Points) Graham crackers, 3 (2 1/2-inch) rectangles

DINNER

Pecan-Crusted Flounder, (Combine 2 tbsp cornmeal and 1 tbsp finely ground pecans; dredge 1 [6-ounce] flounder fillet in mixture. Heat 1 tsp olive oil over medium heat in a nonstick skillet; cook fish 2 minutes on each side or until done.) (7 Points) Tangy Carrot-Cabbage Slaw, (Combine 1 cup shredded green cabbage, 1/4 cup shredded carrot, 1 tbsp raisins, 2 tsp cider vinegar, 1/8 tsp each of salt and pepper; and a dash of celery seeds; toss.) (1 Point)

SNACK

Orange Juice, 1/2cup Vanilla Fat-Free Aspartame-Sweetened Yogurt, 8 ounces

POINTS FOR THE DAY: 25

TUESDAY

BREAKFAST

Hot Cooked Cream of, 1 cup w/2 tbsp raisins Skim Milk, 1 cup Orange Juice, 1/2 cup

LUNCH

Simple Jambalaya, (Place a nonstick skillet over medium-high heat. Add 1 ounce sliced turkey kielbasa, 1/2 cup each of chopped onion and green bell pepper; and 1 minced garlic clove; sauté 3 minutes. Stir in 1 cup cooked brown rice, 3/4 cup undrained canned diced tomatoes, 1/2 tsp Cajun seasoning, and a dash of hot sauce; cook 5 minutes.) (5 Points)

DINNER

Blackened Steak, (Brush 1 [4 ounce] filet mignon steak with 1 tsp each of Worcestershire sauce and olive oil; sprinkle with a 1/8 tsp Cajun seasoning. Heat a heavy skillet over high heat 3 minutes; add steak. Cook 3 minutes on each side or until desired degree of doneness.) (6 Points) Baked Potato, 1 large w/2 tbsp fat-free sour cream Arugula Salad, (Combine 2 cups fresh spinach, 1/4 cup trimmed arugula, and 2 tbsp fat-free red wine vinaigrette; toss.) (1 Point)

SNACK

Banana, 1, with 1 tbsp peanut butter Skim Milk, 1 cup

POINTS FOR THE DAY: 27

WEDNESDAY

BREAKFAST

Fruit Bagel, (Spread 2 tbsp fat-free strawberry cream cheese over 1/2 small blueberry bagel; top with 1/2 apple, sliced.) (3 Points) Skim Milk, 1 cup

LUNCH

Tuna-Pasta Salad, (Combine 1 cup hot cooked macaroni, 2 tbsp chopped trimmed arugula, 1 tbsp each of chopped green onions and fresh parsley, and 1 tbsp light mayonnaise, 1 tsp spicy brown mustard, and 4 ounces drained canned albacore tuna, flaked; toss well.) (8 Points) Skim Milk, 1 cup

DINNER

Ratatauille and Brown Rice, (Heat 1 tsp olive oil in a nonstick skillet over medium heat. Add 1 cup sliced zucchini, 1/4 cup each of sliced onion, mushrooms, and green bell pepper; and 1 minced garlic clove; sauté 4 minutes. Add 1/2 cup undrained canned diced tomatoes, and 1/8 tsp each of dried Italian seasoning and pepper; cook 1 minute. Serve over 1/2 cup hot-cooked brown rice. Top with 2 tbsp grated Parmesan cheese.) (5 Points)

SNACK

Angel Food Toast, (Brush 1 [1 ounce] slice angel food cake with 1/2 tsp margarine; sprinkle with 1 tbsp sugar. Broil until sugar is golden. Top with 1/2 cup sliced strawberries.) (4 Points) Orange Juice, 1 cup

POINTS FOR THE DAY: 25

THURSDAY

BREAKFAST

Bulgur Breakfast Pilaf, (Combine 1/4 cup each of uncooked bulgur and boiling water in a small bowl; cover and let stand 20 minutes or until water is absorbed. Stir in 1/3 cup skim milk, 2 tbsp raisins, 2 tsp chopped almonds, 1 tsp each of sugar and margarine, and a dash of salt.) (6 Points) Skim Milk, 1 cup Orange Juice, 1/2 cup

LUNCH

Hamburger, 1 small, fast food Green Salad, 1 cup, with 2 tbsp fat-free Italian dressing and 1 tbsp grated Parmesan Cheese

DINNER

Penne With Vegetable Marinara Sauce, (Heat 1 tsp olive oil in a saucepan over medium heat. Add 1/3 cup each of chopped mushroom, onion, and zucchini, and 1 minced garlic clove; sauté 2 minutes. Stir in 3/4 cup fat-free marinara sauce and 1 cup hot-cooked penne pasta; sprinkle with 2 tbsp grated Parmesan cheese.) (7 Points)

SNACK

S'more Smoothie, (Place 2/3 cup skim milk, 1/2 cup vanilla fat-free ice cream, and 1 banana in a blender; process until smooth. Top with 1 tbsp marshmallow creme; sprinkle with 1 tbsp each of finely chopped milk chocolate and crushed graham crackers.) (7 Points)

POINTS FOR THE DAY: 28

FRIDAY

BREAKFAST

Blueberry Bagel, 1 small with 2 tbsp fat-free strawberry cream cheese Skim Milk, 1 cup

LUNCH

Tabbouleh Salad, (Combine 1/4 cup each of uncooked bulgur and boiling water in a small bowl; cover and let stand 20 minutes or until water is absorbed. Stir in 1/3 cup each of diced tomato, diced cucumber, and drained canned chickpeas, 2 tbsp chopped fresh parsley, 1 tbsp lemon juice, 1 tsp olive oil, and a dash of salt.) (4 Points) Skim Milk, 1 cup Grapes, 1 cup Carrot Sticks, 1 cup

DINNER

Chile-Lime Salmon, (Heat 1 teaspoon olive oil in a nonstick skillet over medium heat. Add 1 halved jalapeno pepper, and sauté 2 minutes; discard pepper. Increase heat to medium-high. Add 1 [4 ounce] salmon fillet; cook 2 minutes on each side or until desired degree of doneness. Add 2 tbsp fresh lime juice to pan.) (5 Points) Hot-Cooked Pasta, 1 cup, tossed with 2 tsp each of soy sauce and lime juice. Steamed Snow Peas, 1 cup

SNACK

Banana-Strawberry Sundae, (Top 3/4 cup each of sliced banana and strawberries with 1/2 cup vanilla fat-free ice cream; top with 1 tbsp chocolate syrup and 1 tsp chopped pecans.) (5 Points)

POINTS FOR THE DAY: 27

SATURDAY

BREAKFAST

Egg-and-Sausage Scramble, (Combine 1 large egg, 1 large egg white, and 1 tbsp skim milk in a bowl; stir. Place a nonstick skillet coated with cooking spray over medium-high heat until hot. Add 1 ounce chopped turkey kielbasa; sauté 2 minutes. Add egg mixture, and cook until set, stirring occasionally.) (3 Points) Skim Milk, 1 cup Orange Juice, 1 cup

LUNCH

Macaroni and Cheese, (Combine 1 cup hot cooked macaroni, 1/4 cup fat-free cottage cheese, 3 tbsp each of shredded cheddar cheese and skim milk, and a dash each of salt and pepper in a small baking dish; stir. Bake at 350 degrees for 15 minutes or until bubbly.) (6 Points) Grapes, 1 cup

DINNER

Portobello Sandwich, (Brush 2 tsp balsamic vinegar and 1 tsp olive oil over 1 portobello mushroom; broil 5 minutes. Sprinkle with 3 tbsp Parmesan cheese. Place mushroom, 2 tomato slices, and 2 lettuce leaves onto a 2-ounce bun.) (6 Points) Cabbage-Apple Slaw, (Toss 1 cup shredded cabbage with 1/2 cup chopped apple, 1 tbsp light mayonnaise, and a dash each of sugar and cider vinegar.) (2 Points)

SNACK

Blueberry Fat-Free Yogurt, 8 ounces

POINTS FOR THE DAY: 27

SUNDAY

BREAKFAST

Peach Angel, (Spoon 1/2 cup drained canned unsweetened sliced peaches over 1 [1 ounce] slice angel food cake; top with 8 ounces vanilla fat-free yogurt, and sprinkle with ground cinnamon.) (6 Points)

LUNCH

Black Beans and Rice, (Place a nonstick skillet over medium-high heat until hot. Add 1/4 cup chopped onion, 2 tsp chopped jalapeno pepper; and 1 ounce sliced turkey kielbasa; sauté 3 minutes. Stir in 1/2 cup undrained canned diced tomatoes and 1/3 cup drained canned black beans. Serve over 1 cup hot-cooked brown rice.) (6 Points)

DINNER

Chicken Sandwich, (Brush 1 tsp each of olive oil and balsamic vinegar over 4 ounces skinned, boned chicken; sprinkle with 1/8 tsp each of salt and pepper. Broil 10 minutes, turning once. Place 1/4 cup trimmed arugula, 2 tomato slices, and chicken onto 2-ounce bun; top with 3 tbsp fat-free marinara sauce and 2 tbsp grated Parmesan cheese.) (9 Points) Salad, 1 cup fresh spinach, with 1 tbsp fat-free red wine vinaigrette

SNACK

Carrot Sticks, 1 cup Skim Milk, 1 cup

POINTS FOR THE DAY: 23