Meal Makeovers: Healthy Menus for a Week (cont.)

4 oz yogurt mixed with 1/2 cup fresh pineapple

Wednesday

2 scrambled eggs mixed with 1 oz low-fat cheese and sliced mushrooms
1/2 cup grapefruit juice
2 slices whole-grain bread with 2 teaspoons light margarine

Grilled chicken Caesar salad with 2 teaspoons light Caesar dressing
1/4 cup croutons
Cherry tomatoes
2 whole grain bread sticks
Chocolate-mocha angel food cake
8 oz skim milk

Diet gelatin with 1 tablespoon lite whipped topping

Fajitas with 4 oz lean grilled meat
2 soft whole-wheat tortillas
1 oz low-fat shredded cheese
1/2 cup black beans
Shredded lettuce
Chopped tomatoes
2 tablespoons salsa (free)
Diet soda
Strawberry or raspberry sherbet

8 oz yogurt mixed with 1 teaspoon diet lemonade mix and 1 teaspoon slivered almonds

Thursday

1 cup plain unsweetened oatmeal with 3/4 cup fresh raspberries
Cafe au lait made with strong coffee and 1/2 cup skim milk

Lean burger with lettuce, tomato, onion on whole-grain bun
Fresh fruit salad
Sparkling water with lemon
Root beer float: diet root beer with 1 scoop nonfat frozen yogurt

Baby carrots, jicama, and celery with 'free' ranch dip
Vegetable juice

Roasted pecan salmon
Roasted beets and onions
Roasted sweet potato
Spinach salad with shredded carrots, chopped broccoli, chopped cauliflower, and sliced mushroom and light vinaigrette
4 oz white table wine

Marble mousse (vanilla and chocolate)

Friday

1 cup whole-grain cereal
1/2 cup chopped mango
1/2 cup orange juice
Cafe au lait: strong coffee and 1/2 cup skim milk

Entree salad with grilled fish, veggies, and light dressing
1 whole-wheat tortilla
Salsa
Bowl of cherries
Iced tea with artificial sweetener

4 oz pork tenderloin
Veggie pasta with marinara sauce
Side salad with mixed greens, cherry tomatoes, shredded carrots, and light dressing
Fruited diet gelatin with 2 tablespoons whipped topping
Sparkling water with a splash of cranberry juice and fresh lime

Saturday

2 egg spinach omelet
1/2 whole grain bagel with 1 teaspoon fat
1/2 fresh grapefruit
Cafe au lait made with 1/2 cup skim milk

Entree salad with grilled zucchini, mushrooms, tomatoes, onions and shrimp on a bed of fresh spinach leaves and light dressing
Fruit kabobs
Vegetable juice

Oven sea bass
Broccoli marinara
Steamed green beans
1 whole-grain dinner roll
4 oz table wine

Fruit and yogurt parfait

Sunday

1 waffle with 1 tablespoon chopped pecans and light syrup
3 small clementines
Hot tea

Chicken broth with chopped veggies
Chef entree salad with 1 oz low-fat cheese, turkey, celery, cucumbers, tomatoes and light dressing
4 low-fat whole-grain crackers
Iced tea with artificial sweetener

Boneless chicken breast with barbecue sauce
1/3 cup baked beans
Coleslaw made with fat-free dressing
1 cup vegetable juice
Dill pickles (free)

1/2 cup lemon or vanilla low-fat yogurt with artificial sweetener and 1/2 cup raspberries

Menu Planning Is the Key

When you take the time to plan out menus, you can creatively use leftovers, buy only the food you need, and save time and money. Meal planning also makes you think about foods that will satisfy your needs. Stock up on foods that are "free," veggies, vegetable juice, and light desserts so it is easy to find healthy options in your kitchen. Bon appetite!

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