Quick 10 Menus
Here
are 10 days worth of menus - 25 or less POINTS per day!
This was sent to me so thought I would share it - it's nice sometimes, having
our meals all planned out!
Day 1
BREAKFAST
Fruit and Cheese Bagel,
(Combine 1/3 cup 1% low-fat cottage cheese, 1/4 cup sliced fresh strawberries
and 2 tsp. honey in a blender; process until smooth. Spread on 1/2 a small
bagel. [Note: you may want to refrigerate to thicken before spreading.] )
(3)
Orange Juice, 1/2 cup (1)
Coffee or Tea, (0)
LUNCH
Bow-Tie Pasta Pepper Toss,
(Combine 1 cup cooked bow-tie pasta, 1/4 cup each of chopped red bell
pepper, chopped yellow bell pepper and chopped tomato, 3 tbsp. crumbled feta
cheese and 2 tbsp. fat-free balsamic vinaigrette; toss to coat.) (4)
Skim Milk, 1 cup (2)
Fruit Cocktail, unsweetened, 1 cup (2)
DINNER
Kung Pao Chicken,
(Toss 4 oz. cubed chicken breast, with 2 tsp. each of soy sauce and fat-free
red vinaigrette, 1/8 tsp. red pepper and 1 minced garlic clove. Heat 1 tsp.
vegetable oil over medium-high heat. Add 1/2 cup of chopped onion, sliced
mushrooms and chicken mixture; saute 5 minutes. Top with 2 tbsp. each of green
onions and peanuts.) (6)
Cooked Brown Rice, 1/2 cup (2)
Steamed Broccoli, (0)
SNACK
Coconut Cream Pie Fat-Free Light Yogurt, 8 oz. (2)
TOTAL POINTS FOR DAY - 22
Day 2
BREAKFAST
Bran Flakes, 1 cup
with 1 sliced banana (3)
Skim Milk, 1 cup (2)
Coffee or Tea, (0)
LUNCH
Turkey and Swiss Sandwich,
(Spread 1 tbsp. fat-free mayonnaise and 2 tsp. Dijon mustard over 2 slices
reduced-calorie bread. Place 2 oz. thinly-sliced smoked turkey, a 3/4 oz.
slice fat-free Swiss cheese, 2 tomato slices and 2 lettuce leaves on 1 bread
slice; top with remaining bread.) (5)
Vegetable Sticks, (0)
Grapes, 1 cup (1)
DINNER
Rosemary-Garlic Swordfish,
(Combine 2 minced garlic cloves, tsp. crushed dried rosemary, 1/2
tsp. coarsely ground pepper and 1/4 tsp. salt; rub over 6 oz. swordfish steak.
Pan-sear over medium-high heat 4 minutes on each side. You can substitute
fresh tuna for swordfish.) (4)
Cooked Long-Grain Wild Rice, 1 cup (3)
Roasted Plum Tomatoes, (Cut tomatoes in half lengthwise;
sprinkle with salt and pepper. Drizzle with 1 tsp. olive oil. Bake at 400
degrees for 30 minutes or until tender.) (1)
SNACK
Skim Milk, 1 cup (2)
3 Graham Crackers, (2)
TOTAL POINTS FOR DAY - 23
Day 3
BREAKFAST
1 Medium Banana, (2)
Vanilla Fat-Free Light Yogurt, 8oz, (2)
Coffee or Tea, (0)
LUNCH
Tuna-Stuffed Tomato, (Combine
2 oz. drained canned tuna, 2 tbsp. chopped carrot, 2 tsp. fat-free mayonnaise,
1 tsp. Dijon mustard and a dash of celery seeds; stir well. Cut a tomato into
4 wedges, cutting to, but not through, bottom of tomato; stuff with tuna salad.)
(3)
Skim Milk, 1 cup (2)
1 Medium Orange, (1)
DINNER
Tossed Salad with No-Calorie
Dressing, (0)
Sloppy Joe, (Cook 3 oz. ground round or ground turkey, 1/4 cup
chopped onion and 1 minced garlic clove over medium-high heat until meat is
browned, stirring to crumble. Stir in 1/2 cup tomato sauce and 1/2 tsp. chili
powder; cook until thoroughly heated. Serve on a 2 oz. whole-wheat bun.) (6)
Vegetarian Baked Beans, 1/2 cup (2)
SNACK
Strawberry Fat-Free Light Yogurt, 8 oz. (2)
TOTAL POINTS FOR DAY - 20
Day 4
BREAKFAST
Strawberry Smoothie, (Combine
1 cup sliced strawberries, 1/2 cup skim milk and 8 oz. vanilla fat-free light
yogurt in a blender; process until smooth.) (5)
Coffee or Tea, (0)
LUNCH
Pita Pocket, (Spread
2 tsp. fat-free mayonnaise in a 1 oz. pita pocket. Stuff with 2 tomato slices,
1 lettuce leaf, a 3/4 oz. slice reduced-fat American cheese and 1 oz. of lean
roast beef or turkey.) (4)
Celery Sticks, (0)
1 Medium Orange, (1)
DINNER
Stuffed Potatoes,
(Split large baked potato and fluff pulp with a fork. Fill potato with drained
1/2 cup canned Great Northern beans, chopped spinach, chives, 1 oz. reduced-fat
cheddar cheese and 1 oz. fat-free sour cream.) (5)
Fruit Salad, (Slice seasonal fruits, 1/2 grapefruit and 1/2
orange, toss with 1 tbs. low-fat poppyseed dressing.) (3)
SNACK
Skim Milk, 1/2 cup
(1)
1 Medium Banana (2)
TOTAL POINTS FOR DAY - 21
Day 5
BREAKFAST
Fruit Cocktail, unsweetened,
1 cup (2)
1 Whole-Wheat English Muffin, with 1 tsp. margarine and 2 tsp.
jelly (3)
Skim Milk, 1 cup (2)
Coffee or Tea (0)
LUNCH
Greek Salad, (Combine
2 cups torn romaine lettuce, 1/4 cup (1oz.) crumbled feta cheese, 2 tbsp.
sliced ripe olives and 2 tbsp. fat-free balsamic vinaigrette; toss well. Top
with 2 pepperoncini peppers.) (3)
Hummus, 1/4 cup (2)
1 Small Pita, (1)
Grapes, 1 cup (1)
DINNER
Lemon Chicken Breast,
(Brush a 3 oz. skinned, boned chicken breast with 2 tsp. lemon juice; sprinkle
with 1/2 tsp. minced fresh rosemary. Broil 10 minutes or until done, turning
once.) (3)
Gingered Carrots, (Toss 1 cup sliced steamed carrots with 1/4
tsp. grated fresh ginger and 1 tbsp. orange marmalade.) (1)
Cooked Spinach, (0)
SNACK
Blueberry Fat-Free Light Yogurt, 8 oz. (2)
TOTAL POINTS FOR DAY - 20
Day 6
BREAKFAST
Orange Sections, 1
cup (1)
1 Scrambled Egg, (2)
1/2 Whole-Wheat English Muffin, with 1 tsp. Margarine (2)
Skim Milk, 1 cup (2)
Coffee or Tea, (0)
LUNCH
Tomato and Cheese Quesadilla,
(Sprinkle 1/4 cup chopped tomato, 3 tbsp. each of crumbled feta cheese and
chopped red bell pepper and 1 tbsp. chopped onion onto an 8-inch fat-free
flour tortilla. Fold tortilla in half, and cook over medium heat until lightly
browned, turning once. Serve with 2 tbs. fat-free sour cream.) (4)
Baked Tortilla Chips, 1 oz. with 1/4 cup salsa (2)
DINNER
Spaghetti Marinara, (1
cup cooked spaghetti, with 1/2 cup bottled meat sauce) (8)
Roasted Vegetables, (Combine 1 onion, quartered, 1/2 cup each of sliced
yellow squash and sliced zucchini and 2 tbsp. balsamic vinegar in a baking
dish. Bake at 400 degrees for 20 minutes or lightly browned.) (0)
SNACK
Strawberry Fat-Free Light Yogurt, 8 oz. (2)
TOTAL POINTS FOR DAY - 23
Day 7
BREAKFAST
Spiced Muffin,
(Combine 1/4 cup part skim milk ricotta cheese, 1 tsp. sugar, 1/8 tsp. vanilla
extract and a pinch of cinnamon. Spread mixture on both sides of a toasted
whole-grain English muffin and broil.) (4)
Grapes, 1 cup (1)
Skim Milk, 1 cup (2)
LUNCH
Hummus-Veggie Wrap,
(Spread 2 tbps. hummus on an 8-inch fat-free tortilla; top with 1/4 cup each
of sliced red bell pepper, zucchini and yellow squash. Sprinkle with 3 tbps.
crumbled feta cheese; roll up.) (5)
Tomato Juice, 1 cup (0)
1 Medium Apple, (1)
DINNER
Broiled Sea Scallops, 4
oz. (2)
Cooked Long-Grain Wild Rice, (1 cup with 1 tbs. of diced pimento
and sliced green onions) (3)
Steamed Snow Peas, 1 cup (0)
Lettuce and Tomato Salad, (Combine 1 1/2 cups torn lettuce and
6 halved cherry tomatoes; toss with 2 tbsp. fat-free Italian dressing.) (0)
SNACK
Coffee-Flavored Fat-Free Light Yogurt, 8 oz . (2)
TOTAL POINTS FOR DAY - 20
Day 8
BREAKFAST
Breakfast Burrito, (Whisk
together 1 large egg, 1 large egg white and 1 tbsp. skim milk. Cook in a nonstick
skillet coated with cooking spray until firm. Spoon onto a warm, 8-inch fat-free
flour tortilla. Sprinkle with 3 tbsp. Shredded reduced-fat sharp cheddar cheese;
roll up.) (6)
Orange Slices, 1 cup (1)
Skim Milk, 1 cup (2)
LUNCH
Tomato Soup, (1 cup
canned tomato soup, sprinkled with 3 tbsp. grated reduced-fat Parmesan cheese.)
(3)
Carrot Sticks, 1 cup (0)
10 Fat-Free Saltines, (2)
DINNER
Chick Pea Stew, (Heat
1 tsp. olive oil in a nonstick skillet. Add 1 garlic clove, minced, and 1/4
cup each of chopped onion and carrot; saute 3 minutes. Stir in 1 cup thinly
sliced fresh spinach and 1/2 cup chick peas; cook 2 minutes. Add 3/4 tsp.
curry powder. Spoon over 1 cup cooked couscous.) (4)
Grapes, 1 cup (1)
Skim Milk, 1 cup (2)
SNACK
Orange Juice, 1/2
cup (1)
Popcorn, 3 cups air-popped (1)
TOTAL POINTS FOR DAY - 23
Day 9
BREAKFAST
Oatmeal, 1 cup with
1/4 cup raisins and 1 tbsp. brown sugar (4)
Skim Milk, 1 cup (2)
LUNCH
Hamburger, 1 small
fast food (5)
Green Salad, 1 cup with 2 tbsp. fat-free Italian dressing (0)
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, zucchini and 1 minced garlic clove;
saute 2 minutes. Stir in 3/4 cup fat-free marina sauce and 1 cup hot cooked
penne pasta; sprinkle with 2 tbsp. grated reduced-fat Parmesan cheese.) (7)
Carrot and Celery Sticks, with 1 tbs. reduced-calorie ranch
dressing (1)
SNACK
Lemon Chiffon Fat-Free Light Yogurt, 8 oz. (2)
TOTAL POINTS FOR DAY - 21
Day 10
BREAKFAST
1 Small Blueberry Bagel,
with 2 tbsp. fat-free strawberry cream cheese (4)
Skim Milk, 1 cup (2)
1 Medium Pear, (1)
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 chick peas, 2 tbsp. chopped fresh
parsley, 1 tbsp. lemon juice, 1 tsp. olive oil and a dash of salt.) (4)
Skim Milk, 1 cup (2)
Grapes, 1 cup (1)
Carrot Sticks, 1 cup (0)
DINNER
Chile-Lime Salmon, (Heat
1 tsp. olive oil in a nonstick skillet over medium heat. Add 1 halved jalapeno
pepper and saute 2 minutes; discard pepper. Increase heat to medium-high.
Add 4 oz. Salmon fillet; cook 2 minutes on each side or until desired tenderness.
Add 2 tbsp. fresh lime juice to pan.) (5)
Hot Cooked Pasta, 1 cup tossed with 2 tsp. soy sauce and lime
juice. (3)
Steamed Snow Peas, 1 cup (0)
SNACK
Reduced-Calorie Cranberry
Juice, 1/2 cup (1)
3 Vanilla Wafers, (2)
TOTAL POINTS FOR DAY - 25