Week beginning Saturday, Feb 04, 2006

Monday, Feb 06, 2006
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POINTS value
Complete Meal Ideas 30


Morning
POINTS value
Yogurt & Fruit 7
1 cup light artificially sweetened yogurt strawberry-flavored, topped with 2
12 average almonds chopped 2
1 large banana(s)  2
2 Tbsp low-fat ready-to-eat granola cereal  1

Midday
POINTS value
Salad with Reduced-Calorie Dressing (From the Salad Bar) 8
1 cup mixed greens  0
1 cup cucumber(s) sliced, and 0
1 cup sweet red pepper(s) sliced, and 0
3 oz chicken breast, cooked, skinless cubed, topped with 3
1/4 cup plain croutons  1
1 Tbsp reduced-calorie salad dressing ranch 1
1 average breadstick(s) or 2 small 2
1 cup grapes  1
Stay energized throughout your day, even when you're eating on the run; with a little planning you can eat out anywhere you like!

Evening
POINTS value
Veggie Chili 10
1 tsp olive oil  1
1/2 cup mixed vegetables  0
1 1/2 cup low-fat or fat-free canned vegetarian chili  4
2 oz low-fat cheddar or colby cheese shredded 2
1 cup cooked bulgur  2
2 Tbsp reduced-fat sour cream  1
Heat oil in a nonstick skillet. Add vegetables and season to taste. Sauté until tender. Prepare chili as per package directions. Serve over bulgur and top with cheese and sour cream.

Snack
POINTS value
Fruit-Flavored Gelatin 5
1/2 cup sugar-free fruit flavored gelatin  0
1 Tbsp unsalted dry roasted peanuts  1
1 cup reduced-fat chocolate milk heated 4
Enjoy as a snack.

POINTS value
Complete Meal Ideas 30
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Day 2


Morning
POINTS value
Scrambled Egg Sandwich 7
1 large egg(s) whisked 2
1/2 cup tomato(es) sliced 0
2 slice high-fiber bread toasted 2
1 cup 1% low-fat milk  2
1 small grapefruit(s)  1
Heat a nonstick skillet coated with cooking spray. Scramble egg until firm. Season to taste and make a sandwich with egg, tomato slices and toast. Complement with milk and grapefruit.

Midday
POINTS value
Vegetable Tostada 8
2 small wheat pita(s) or 1 large, toasted 2
1/8 item avocado  1
1 cup lettuce shredded 0
1/2 cup alfalfa sprouts  0
2 Tbsp salsa  0
3 oz low-fat cheddar or colby cheese  3
1 cup grapes  1
1/2 oz unsalted pretzels  1
Spread pita with avocado. Top with lettuce, peppers, sprouts, salsa and cheese. Enjoy pretzels and grapes for dessert.

Evening
POINTS value
Chicken Kebab 10
1 Tbsp teriyaki sauce  0
1 tsp olive oil  1
1/4 cup zucchini cut into 1 inch chunks 0
1 cup sweet red pepper(s) cut into 1 inch chunks 0
1/4 cup mushroom(s) whole 0
1 cup cooked brown rice  4
1 tsp unsalted butter  1
6 oz uncooked boneless, skinless chicken breast  4
Marinate chicken in teriyaki sauce and oil. Heat grill or broiler. Place chicken on a metal skewer one piece at a time, alternating with zucchini, pepper and mushrooms. Season to taste. Grill or broil until chicken is no longer pink. Serve with buttered rice.

Snack
POINTS value
Guacamole with Tortilla Chips 5
1 cup light artificially sweetened yogurt coffee-flavored 2
1 cup broth, any-type  0
4 Tbsp guacamole  2
6 items baked low-fat tortilla chips  1
3/4 cup sugar snap peas  0
Enjoy as a snack.

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Day 3


Morning
POINTS value
Toast with Cream Cheese (From the Coffee Shop) 7
2 slice high-fiber bread toasted with 2
1 1/2 Tbsp cream cheese  2
1 cup 1% low-fat milk  2
1 small grapefruit(s)  1
Enjoy for breakfast.

Midday
POINTS value
Tuna Wrap 8
1/4 cup celery diced 0
1/2 cup water-packed tuna fish, drained  3
2 tsp reduced-calorie mayonnaise  1
1/2 cup tomato(es) diced 0
1 medium flour tortilla(s), 6-inch  2
1 serving dill pickle(s) optional 0
6 pieces dried apricot halves  1
3 cups plain air-popped popcorn  1
Combine celery with tuna and mix with mayonnaise. Season to taste. Place in center of tortilla and top with tomatoes. Roll tortilla and secure it with a toothpick. Enjoy wrap with pickle and popcorn and save apricots for dessert.

Evening
POINTS value
Beef and Broccoli with Rice (Chinese Food) 10
1 1/2 cup beef and broccoli  6
1/2 cup mixed vegetables steamed 0
1 Tbsp low-sodium soy sauce  0
1 cup cooked white rice  4
Enjoy for lunch or dinner.

Snack
POINTS value
Sugar Snap Peas, Crackers and a Candy Bar 5
1/2 item Milky Way Milky Way Lite Bar or 4 Milky Way Lite Miniatures 2
1 cup 1% low-fat milk  2
2 average graham cracker(s)  1
3/4 cup sugar snap peas  0
Enjoy as a snack.


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Day 4


Apricot Cereal 7
1 1/4 cup General Mills Whole Grain Total with 3
1/2 cup 1% low-fat milk and mixed with 1
6 pieces dried apricot halves diced 1
6 average almonds chopped 1
1 cup black coffee with 0
1/2 cup 1% low-fat milk  1

Midday
POINTS value
Stuffed Pita 8
2 small wheat pita(s) or 1 large 2
1 Tbsp reduced-calorie mayonnaise  1
1 cup alfalfa sprouts  0
3 oz low-fat cheddar or colby cheese shredded 3
2 Tbsp canned pimento chopped 0
1 small apple(s)  1
1/2 oz unsalted pretzels  1
Cut off top of pita to form a pocket. Spread inside with mayonnaise. Fill with sprouts, peppers and cheese. Complement with pretzels and the apple.

Evening
POINTS value
Lemon-Dill Chicken 10
1 Tbsp fresh lemon juice  0
1 tsp dried dill weed  0
1 tsp olive oil  1
1 1/2 cup broccoli  0
1 1/2 cup cauliflower  0
1 medium garlic clove(s) minced 0
1 cup cooked brown rice  4
1 tsp unsalted butter  1
6 oz uncooked boneless, skinless chicken breast  4
Preheat broiler. Drizzle chicken with lemon juice and dill. Broil until chicken is no longer pink. Heat oil in a nonstick skillet sprayed with cooking spray. Sauté garlic, broccoli and cauliflower until tender. Season to taste. Serve chicken and vegetables over buttered rice.

Snack
POINTS value
Peanuts and Diet Soft Drink 5
1 Tbsp unsalted dry roasted peanuts  1
1 serving diet soft drink  0
1 cup reduced-fat chocolate milk  4
Enjoy as a snack.

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Day 5

Yogurt with Fruit & Granola 7
1 cup light artificially sweetened yogurt vanilla-flavored, topped with 2
1 large banana(s)  2
2 Tbsp low-fat ready-to-eat granola cereal  1
20 pieces peanuts  2
Enjoy as a snack.

Midday
POINTS value
Veggie Potato 8
6 oz potato, baked cooked 3
1/4 cup tomato(es) diced 0
1 cup spinach  0
3 oz low-fat cheddar or colby cheese shredded 3
1/4 item Milky Way Milky Way Lite Bar or 2 Milky Way Lite Miniatures 1
1 medium pear(s)  1
Microwave or bake potato. Split open and top with tomato, spinach and cheese. Broil until bubbly. Enjoy candy and pear for dessert.

Evening
POINTS value
Shallot-Sautéed Salmon 11
2 tsp olive oil  2
5 oz Atlantic salmon fillet(s)  5
1/8 cup shallot(s) chopped 0
1 tsp ground tarragon  0
1 Tbsp wine dry, white 0
4 cup spinach steamed 0
1 Tbsp fresh lemon juice  0
1 cup cooked spaghetti angel-hair 4
Heat 1 tsp oil in a nonstick skillet over medium heat. Sauté salmon until just opaque in center; set aside. Add shallot, terragon and wine to pan. Season to taste and sauté until shallots soften. Return salmon to pan and warm through. Serve over pasta and complement with spinach, drizzled with lemon juice and 1 tsp oil.

Snack
POINTS value
Milky Way Lite Bar 5
1/2 item Milky Way Milky Way Lite Bar or 4 Milky Way Lite Miniatures 2
1 serving diet soft drink  0
3/4 cup fat-free sugar-free pudding made with 1% milk 2
2 average graham cracker(s)  1
3/4 cup sugar snap peas  0
Enjoy for dessert or as a snack.

POINTS value








-- Edited by Colette at 17:55, 2006-02-06