DAY 1-All menus to be tripled for a family of three
Breakfast: Mini bagel, toasted, with 1 TBSP of peanut butter each
8 oz of 100% orange juice
1 oz grain, 1 oz meat, 2 tsp oil, and 1 c fruit
Toast bagel, if desired, and spread with peanut butter
Snack: 1 small orange
1 hard boiled egg
Water
½ c fruit and 1 oz meat
Lunch: Tuna Romaine Salad: 1/3 can tuna, 2 cups romaine lettuce, 1 large tomato, 1/3 c shredded cheddar cheese
1 slice whole wheat bread
Water
1 oz meat, 2 c vegetable, 1 c milk, and 1 oz grain
` Cut romaine lettuce and tomato into bite sized pieces and top with tuna and cheddar cheese.
Snack: 1 low fat yogurt cup
1 c 100% orange juice
1 c milk and 1 c fruit
Dinner: Grilled Chicken with Steamed Broccoli and Angel Hair Pasta: ½ chicken breast, 1 c steamed broccoli, and 1 c cooked angel hair pasta
1 TBSP Olive Oil
Garlic seasoning (not salt)
1 c 1% milk
.
3 oz meat, 1 c milk, 3 oz oil, 1 oz grain, 1 c vegetable
Wash chicken breast, place in foil, and sprinkle with garlic seasoning (close foil until half cooked and then open to brown. Grill chicken breast until thermometer reads at least 160F. While grilling, wash and separate broccoli florets. Place in pot with steamer colander and add enough water to cover bottom of pan. Steam for approximately 20 minutes. Add a little garlic if desired. Also while grilling, fill pot with water and boil angel hair pasta until soft. Drain. Chop chicken into bite sized pieces. Mix ingredients together in pot. Add olive oil and season to taste.
DAY 2
Breakfast: 1 c Cheerios
1 banana
½ 1% milk
1 c 100% apple juice
1 oz grain, 2 c fruit, and ½ c milk
Snack: 5 whole wheat crackers
1 TBSP peanut butter
Water
1 oz grain, 2 tsp oil, 1 oz meat
Lunch: Chicken Salad: ¼ boiled chicken breast, 2 c romaine lettuce, 1 hard boiled egg, and 1 TBSP vinegar and oil dressing.
1 c 1% milk
2 oz meat, 1 c vegetable, 1 milk, 2 tsp oil
Snack: 1 lowfat yogurt
Water
1 c milk
Dinner: Chicken Quesadillas: ½ boiled chicken breast, 1/4 c cooked black beans, 1 whole wheat tortilla, 1/8 c shredded cheddar cheese, 1/8 c shredded monterey jack cheese, 2 sliced jalapeno chilies, and lettuce tomato to garnish.
Water
2 oz meat, 1 oz grain, 1 oz milk, 1.5 c vegetable
Chicken Quesadillas:
Boil chicken until thermometer reads at least 160F. Preheat oven to 200F and line a large baking sheet with foil or parchment. Place beans in a large bowl and use a potato masher or fork to mash them slightly. Add chicken, cheese and jalapenos and stir to combine. Season if desired. Place tortilla on a work surface and spread a quarter of chicken mixture over half of tortilla. Fold other half of tortilla over to form a half-moon, pressing firmly. Warm a ridged grill pan or a 12 inch skillet over medium heat. Cook quesadilla, turning carefully once, until cheese is melted and tortillas are golden, 2 to 4 minutes per side. Transfer grilled quesadilla to prepared baking sheet and place in oven to keep warm while cooking others if desired.
DAY 3
Breakfast: ½ c cooked oatmeal (not instant)
1 c 1% milk
1 c sliced strawberries
Water
1 oz grain, 1 c milk, and 1 c fruit
Snack: 12 almonds
1 c 100% apple juice
1 oz meat, 1 tsp oil, and 1 c fruit
Lunch: 2 c romaine lettuce, ½ large tomatoe, 1 c shredded carrots, and 1/3 c shredded cheddar cheese. Oil and vinegar dressing.
Water
2.5 c vegetable, 1 c milk, 2 tsp oil
Snack: 1 orange
Water
1c fruit
Dinner: Ham ‘n’ cheese Quiche: 1 pastry shell, 2 cups diced fully cooked ham, 8 oz shredded cheddar cheese, 2 teaspoons minced onion, 4 eggs, 2 cups light half-and-half cream, ½ tsp salt, and ¼ tsp pepper.
1 oz grain, 4 oz meat, and 2 c milk
Dinner: Ham ‘N’ Cheese Quiche
Crust: * 1 ¼ c all-purpose flour, plus extra for rolling
* ½ c unsalted butter, very-cold, cut into 1/2 inch cubes
* ½ tsp salt
6 to 8 TBSP ice water
Cut the sticks of butter into 1/2-inch cubes and place in the freezer for 15 minutes to an hour (the longer the better) so that they become thoroughly chilled. Combine flour, salt, and sugar in a food processor; pulse to mix. Add butter and pulse 6 to 8 times, until mixture resembles coarse meal, with pea size pieces of butter. Add ice water 1 Tbsp at a time, pulsing until mixture just begins to clump together. If you pinch some of the crumbly dough and it holds together, it's ready. If the dough doesn't hold together, add a little more water and pulse again. Remove dough from machine and place in a mound on a clean surface. Gently shape into a disc. Knead the dough just enough to form the disc, do not over-knead. You should be able to see little bits of butter in the dough. These small chunks of butter are what will allow the resulting crust to be flaky. Sprinkle a little flour around the disc. Wrap disc in plastic wrap and refrigerate at least 1 hour, and up to 2 days. Remove crust disk from the refrigerator. Let sit at room temperature for 5-10 minutes in order to soften just enough to make rolling out a bit easier. Roll out with a rolling pin on a lightly floured surface to a 12-inch circle; about 1/8 of an inch thick. As you roll out the dough, check if the dough is sticking to the surface below. If necessary, add a few sprinkles of flour under the dough to keep the dough from sticking. Carefully place onto a 9-inch pie plate. Gently press the pie dough down so that it lines the bottom and sides of the pie plate. Use a pair of kitchen scissors to trim the dough to within 1/2 inch of the edge of the pie dish.
Quiche:
Divide ham, cheese and onion between the shells. In a bowl, whisk eggs, cream, salt and pepper. Pour into shell. Cover edges of the quiche with foil to prevent crust edges from browning too quickly. Bake at 400F for 35-40 minutes or until a knife inserted near the center comes out clean. Let stand for 5-10 minutes before cutting.
DAY 4
Breakfast: Mini bagel, toasted, with 1 TBSP of peanut butter each
1 banana
1 c 1% milk
1 oz grain, 1 oz meat, 2 tsp oil, 1 c milk, and 1 c fruit
Snack: 1 yogurt
Water
1 c milk
Lunch: 1/3 can tuna, 1 TBSP mayo, 1 slice whole wheat bread
1 carrot, sliced
Water
Make tuna in a bowl, spread on bread, and fold bread over. Slice carrots.
1 oz meat, 2 tsp oil, 1 oz grain, and 1 c vegetable
Snack: 1 orange
1 c milk
1 c fruit and 1 c milk
Dinner: Rosemary Chicken with red potatoes and broccoli (this recipe is for the whole family due to chicken being whole).
1 3lb whole chicken
6 med red potatoes, cut into quarters
1 lemon
3 sprigs fresh rosemary (we have an herb garden)
2 cloves garlic
3 TBSP butter
3 cups broccoli
Salt and Pepper to taste
Heat oven to 325F. Wash chicken. Pat dry. Spray large baking dish with Pam. Place chicken in pan. Rub butter oven chicken. Sprinkle with seasonings. Bake 1 ½ hours or until thermometer reads at least 160F. Add potatoes after chicken has cooked 45 minutes. Watch for chicken browning too quickly and loosely top with foil if needed. When chicken and potatoes has 30 minutes left, quickly separate broccoli florets, wash, and add to pan with steamer dish. Steam for approximately 20 minutes.
4 oz meat, 2 tsp oil, 2 c vegetables, and ½ c fruit—1 Person servings
DAY 5
Breakfast: 1 c Cheerios
1 banana
½ 1% milk
Water
1 oz grain, 2 c fruit, and ½ c milk
Snack: 1 orange
Water
Lunch: 2 oz summer sausage
½ oz cheddar cheese
5 whole wheat crackers
Water
2 oz meat and 1 oz grain
Snack: 2 cups popcorn w/1 TBSP unsalted butter
1 c 100% orange juice
1 c fruit, 2 tsp oil, 1 c fruit
Dinner: Homemade Macaroni and Cheese w/cubed ham and steamed asparagus (Recipe for whole family).
12 oz uncooked whole wheat macaroni
1 c shredded cheddar cheese
½ c half and half
1 c cubed fully cooked ham
Salt and pepper to taste
1 asparagus bunch
Water
Cook whole wheat macaroni per package instructions. Drain. Using 2 qt casserole dish, add macaroni, 2 cups shredded cheddar cheese and ½ cup half and half (non-fat). Salt and pepper to taste. Add ham. Stir, cover with foil, and bake at 350F for 25 minutes. Wash asparagus and put into pan with steamer bowl. Steam until slightly soft. After removing macaroni dish, let sit for 5 minutes and stir before serving.
2 oz grain, 2 c milk, 1 oz meat, and 1 c vegetables-Servings for 1 person
DAY 6
Breakfast: ½ c cooked oatmeal (not instant)
1 c 1% milk
1 c sliced strawberries
Water
1 oz grain, 1 c milk, and 1 c fruit
Snack: 1 orange
Water
1 c fruit
Lunch: 2 c romaine lettuce
½ chicken breast
½ shredded carrots
1 TBSP ranch dressing
1 c 100% apple juice
1 ½ c vegetable, 2 tsp oil, and 1 c fruit
Snack: 1 c carrot sticks
Water
1 c vegetable
Dinner: Tuna Casserole (Recipe for whole family)
12 oz uncooked whole wheat macaroni
1 cup mushroom sauce (recipe below)
1 c shredded cheddar cheese
1cans green beans
1 c albacore tuna
Water
Make mushroom sauce:
2 TBSP butter
2 TBSP flour
¼ tsp salt
1 c milk
1 small can diced fully cooked mushrooms
In a small, heavy saucepan, melt 2 tablespoons of butter over low heat. Blend 2 tablespoons of flour into the melted butter. Add 1/4 teaspoon of salt. Cook over low heat, stirring, for 4 to 5 minutes. Cooking for this length of time will minimize 'flour' taste. Slowly add 1 cup of milk, stirring constantly. Continue cooking slowly until smooth and thickened. Remove from heat and stir in canned mushrooms.
Heat oven to 360F. Cook macaroni according to package instructions. Drain. Add drained tuna, green beans, and sauce to macaroni. Stir. Top with cheddar cheese and put all into 2 qt casserole dish. Bake for 30 minutes. Let sit for 5 minutes and serve.
1 tsp oil, 3 oz grain, 2 c milk, 1 c vegetable, and 2 oz meat
DAY 7
Breakfast: 1 ¼ c Kix Cereal
1 c milk
1 banana
1 oz grain, 1 c milk, and 1 c fruit
Snack: 1 Yogurt
Water
1 c milk
Lunch: 1 oz summer sausage
2 c romaine
1/3 c shredded cheddar cheese
½ shredded carrots
Water
½ oz meat, 1 1/2 c vegetables, and 1 c milk
Snack: 1 Yogurt
Water
1 c fruit
Dinner: Baked Jambalaya (Recipe for whole family)
1 c 100% apple juice
6 oz summer sausage
1 ½ whole chicken breast
½ c diced fully cooked ham
1 green pepper
1 red pepper
1small yellow onion
1 28 oz can crushed tomatoes
1 cup water
1 tsp fresh thyme (we have herb garden)
1 tsp dry Cajun spice
1 ¼ c brown rice
1 14oz can of beef broth
Boil chicken until thermometer reads at least 160F. Cool and cut into bite sized pieces. Cut sausage into round slices and then cut in half or quarters. Dice ham, green and red peppers, and onions. Using 1 TBSP butter, stir fry all vegetables. Add spices. Add meats. Add broth, tomatoes, and water. Bring to boil. Add uncooked rice. Transfer to 11X13 baking dish. Cover with foil. Put into oven at 375F and cook for 30 to 40 minutes. Stir before serving.
5 oz meant, 2 c vegetables, 2 oz grain, and 1 c fruit
Grocery List
Unless specified, all items will be purchased at Safeway.
|
12 pack large eggs
|
1.39
|
|
Mini bagels (24 pack)
|
2.50
|
|
2 gal. 100% orange juice
|
6.98
|
|
Oranges (bag of 12)
|
3.49
|
|
2 cans tuna
|
1.38
|
|
3 heads romaine lettuce
|
5.97
|
|
4 lg tomato
|
3.99
|
|
Shredded cheddar cheese (32 oz)
|
4.49
|
|
Yogurt
|
7.00
|
|
Chicken breast (6lbs) frozen bagged at Walmart
|
13.96
|
|
Frozen brocalli
|
2.00
|
|
Olive Oil (1 pint) Shop N Hop
|
.79
|
|
4 gal 1% milk
|
8.76
|
|
9 bananas Shop N Hop
|
1.98
|
|
1 gal 100% apple juice
|
4.49
|
|
Whole wheat crackers Shop N Hop
|
1.59
|
|
Peanut butter 28 oz Shop N Hop
|
1.49
|
|
1 qt vinegar
|
.79
|
|
Whole wheat tortillas
|
2.69
|
|
1 can black beans Shop N Hop
|
.79
|
|
1 lb monterey jack cheese
|
1.99
|
|
2 jalapenos
|
1.29
|
|
Green pepper Shop N Hop
|
.59
|
|
Red pepper Shop N Hop
|
.59
|
|
Old fashioned oatmeal
|
2.79
|
|
1 lb strawberries
|
3.99
|
|
Almonds
|
2.99
|
|
Cheerios 12 oz box Shop N Hop
|
1.49
|
|
Carrots 2 lb bag
|
1.50
|
|
3 tangerine
|
1.09
|
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Butter
|
2.99
|
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2 lb baked deli counter ham
|
3.98
|
|
Lg onion
|
.99
|
|
3 c half and half
|
1.99
|
|
Whole chicken
|
5.59
|
|
1 lemon
|
.59
|
|
1 garlic cluster
|
.50
|
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Summer sausage 24 oz Walmart
|
4.99
|
|
Popcorn lg container for popcorn popper
|
3.99
|
|
12 oz whole wheat macaroni
|
1.49
|
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1 bunch asperagus Walmart
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2.99
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1 can mushroom pieces
|
.59
|
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1 can green beans
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.59
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6 med red potatoes
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1.29
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1 can albacore tuna Walmart
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1.00
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Kix cereal 12 oz box Shop N Hop
|
1.49
|
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TOTAL:
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$129.88
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