Here's a week's worth of healthy menus to get you out of the diet doldrums
By Kathleen Zelman, MPH, RD, LD
In New Orleans, red beans and rice is on the menu every Monday because it used to be the official local laundry day when cooks found themselves at home able to stir the pot between loads. The tradition continues in New Orleans despite modern-day conveniences and personal laundry schedules. In many Italian homes, Sunday is the day for spaghetti sauce that simmers all day on the stove.
Most of us have our own patterns that help keep our lives organized and simple. Beyond designated days for laundry, cooking, or housekeeping, what we purchase at the grocery store and meals we prepare can become routine, automatic, and, dare I say it, boring.
Are you tired of the same meals over and over again? Are you ready to get out of the rut, switch gears, and change the look of your typical weekly meals?
To help you think outside the box and add some variety into your menus, I have put together some menu suggestions for a week's worth of meals. The sample meals are approximately 1,340 calories/day. If your eating plan is higher in calories, simply add foods or increase the portion sizes in the sample meals below. To make the standard 1,340 calorie eating plan more interesting, I moved foods around, used lots of equivalents to add variety, included some of our delicious recipes, and took great liberties with including plenty of non-starchy vegetables. The bottom line is to distribute the foods from your weekly eating plan somewhat evenly so that you have plenty to eat each day to keep you feeling full.
1340 Calorie Eating Plan Master
*Numbers in parenthesis indicate frequency of food item per week.
Sample Weekly Menu Planner
1 cup Kashi Go Lean whole-grain cereal
Tuna salad sandwich with lettuce, tomato
Trail mix - 1/4 cup raisins, 1 tablespoon M&Ms, and 1 tablespoon mixed nuts
4 oz grilled mahi mahi with mango salsa