Breakfast
cooked cereal 1 cup
fresh fruit 1 small
toast 1 slice
margarine 1 tsp
skim milk 1/2 cup
Lunch
light meat 2 oz
reduced fat mayonnaise 1 Tbsp
raw, low starch, high fiber vegetable 1 serving (ex: 1 stalk celery; 1/2 c sprouts; 1 c chopped lettuce; etc)
chopped condiment veggie 2 Tbsp (ex: onion, radish)
fresh (raw) low fat veggie 1 serving (ex: bell pepper, 1/2 c sliced mushrooms; 1/2 c summer squash)
whole grain bread 1 serving (ex: 1 pita bread, 1 slice whole wheat bread)
fresh, raw fruit 1/2 serving (ex: 20 grapes, 1/2 med apple; 1/8 melon; 1/2 peach)
small, high fiber, low fat cookies 4 (ex: fig newtons, other fruit bars of the same size)
Dinner
lean cooked medium fat meat 4 oz
whole grain bread 2 servings (ex: 2 slices bread; 1 hamburger or hot dog bun; 1 bagel)
1/2 serving dairy (ex: 1 oz American cheese; 1 oz other hard low-fat cheese; 1/2 glass skim milk)
condiment 1 Tbsp (ex: ketchup, mustard, etc)
raw, low fat veggie 1 serving (ex: 1 med tomato; 1 c spinach; if having a hamburger, 1 piece lettuce, 1 slice onion and 1 slice tomato)
starch 1 serving (ex: oven French fries 10 strips; 1/2 med baked potato)
fresh raw veggie 1/2 cup (ex: carrot, cabbage, summer squash, zucchini)
fresh raw fruit 1 serving (ex: 1 c strawberries; 1/2 c raspberries; 1/2 c pineapple; 1/2 pear; 1 med orange; 1 c kiwi etc - can mix 2 or more fruits, just reduce the amount of each accordingly)
Snack
raw veggie or juice 1 serving (ex: 1 c mixed vegetable juice, or tomato juice; 2 stalks celery, etc)
low fat cookies 8 (ex: low fat vanilla wafers)
low fat dairy 1 cup (ex: yogurt; skim milk, cottage cheese, etc)
This Sample Diet Provides the Following
Calories 2202 Fat 68 gm
Protein 90 gm Fiber 29 gm
Carbohydrates 317 gm Calcium 939 mg
You can use this as a "template" to plan meals at this calorie level. This is a diet for the average person who is not extremely active, but is not sedentary. Add more calories for more active people and teenagers who are in a growth phase.
I have been planning menus for a over year now. I plan the whole weeks worth (dinner only though as I am SAHM and hubby either eats leftovers or gets lunch from office cafe). It really helps with the grocery shopping AND we don't always eat the "same old, same old". I also find that when I plan what we are going to have for dinner, we eat healthier. I keep my pantry stocked with items that I usually use such as olive oil, garlic, onions, various spices, vinegars (apple, wine, regular). That way if something happens, I can whip up something on the spur of the moment. The trick is actually getting to the store (see my posts in "what's for dinner august" for past two days).
I use a lot of recipes from Cooking Light mag and cookbook. I sit down with my cookbooks and pull out main dishes, side dishes and sometimes desserts and make my list, then go through my house and add extras like detergent, shampoo/conditioner, soap, etc. Also, usuals like yogurt, milk, bread, cereal and other items for me to make the kids for breakfast and lunch. I put the menu on my fridge so DH can see it and NOT eat chicken or other main dish meat for lunch. That way, I can also see what we are having that night and defrost or marinate or whatever. If I plan something with fresh fruit or veggies for later in the week, I go to the store the day before to get those items because especially fruit goes bad.
Since I am a full-time college student and a part-time English tutor, I try to plan my menus for a week at a time. However, I am getting in a rut and need some fresh ideas.
Here's a few things that we've had lately.
Poppy Seed Chicken (casserole), with vegetables of choice
Chicken quesadillas, Ranch Style Beans, Spanish rice,
Stir fry (chicken, broccoli, onions, etc...)
Fired fish sticks, macaroni and cheese
hamberger stronganoff over egg noodles and carrots
Hamgergers, cheese, slices tomatoes, sliced onions, and lettuce, and chips
Pork roast, potatoes, and carrots (slowcooker)
Pepper steak over rice
Tuna casserole
meatloaf, fried green tomatoes, greenbeans
Sloppy Joes, chips
Tacos with cheese, sour cream, lettuce, tomatoes, and avacados
Chicken Spaghetti, greenbeans
I personally LOVE salads, especially 7 layer salad, but hubby and son who now lives with us--will NOT eat it!
I love the ideas that are shared here. It really inspires me!
Those of you who don't already know about it may be interested in popping in on the September What's For Dinner Thread. We share what we are having for dinner each night, and share recipes. This really helps in planning menus that have something different from the "same old same old." I mean, let's face it, we all get into a rut and tend to serve the same thing over and over and over and over...
Thank you! Thank you! I am one of those people who beat their head againist the wall trying to put a meal together. My DH is on Atkins. I am on WW. My DS can't eat enough (16yrs). My DD is 9yrs and chunky. So, I am trying to incorporate all the above in healthy nutritious meals that they will actually eat..This site is so awesome. I visit alot, but it's been along time since I have posted. Boy, I am nuts.....
Many of these websites have meal planning and menu planning tools on them, and they can be used for purposes other than weight loss. Especially the American Heart Association, National Institues of Health, e-diets, and Dietsite pages.
You can download it and pull it up in Word or WordPad (or nearly any other wordprocessor that will deal with "doc" files). You can emend it to "fit" your needs as much as you need to!
Thank you! Thank you! I am one of those people who beat their head againist the wall trying to put a meal together. My DH is on Atkins. I am on WW. My DS can't eat enough (16yrs). My DD is 9yrs and chunky. So, I am trying to incorporate all the above in healthy nutritious meals that they will actually eat..This site is so awesome. I visit alot, but it's been along time since I have posted. Boy, I am nuts.....
