Meal Planning Ideas ...
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You won't find recipes on this page, but you will find meal plans and menu ideas. If you're stuck in a rut eating the same foods day after day, sometimes just glancing over a list of suggestions will spark an idea of something new to fix. Hopefully these will remind you of a favorite you've forgotten for a while.
Note: These are very GENERAL suggestions and you should count the calories and tally up the protein and other exchanges to make sure these menu ideas fit into your own plan. |
Total Breakfast Should Include:
1 protein + 1 fruit + 1 carb + 1 dairy |
| Yogurt Parfait (layered yogurt, cereal or granola, 1/2 banana or other fruit) |
| Kashi frozen waffles topped with blueberries heated and sweetened, glass of skim milk |
| Toasted lite bagel, FF strawberry cream cheese, scrambled egg, strawberries |
| Whole wheat pancakes, scrambled egg, peaches |
| French toast (2 slices lite bread dipped in egg), fruit on the side |
| Mini vegetable quiche, strawberries |
| Bundt cake (made with Bisquick and applesauce and egg) |
| Oatmeal made with milk, applesauce |
| Toast sprinkled with cinnamon and Splenda, turkey bacon, 1/2 banana |
| Ham and FF cheddar omelette, toasted lite bread, pineapple |
| Egg mcmuffin (lite English muffin, egg, lean ham, FF cheese slice), fruit |
| Breakfast burrito (egg, turkey bacon or ham or sausage, low carb tortilla) |
| Egg sandwich (optional FF cheese or ham) with fruit |
| Apple crisp, side of turkey bacon |
| Upside-down cake (made with fruit and Bisquick) |
| Cinnamon roll (prepackaged SF or homemade), cottage cheese and fruit |
| Applesauce muffins (includes egg) |
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Lunch and/or Dinner Ideas
Total Lunch Should Include:
1-2 proteins + 1 salad + 1 carb + 1 dairy/protein |
Total Dinner Should Include:
3-4 proteins + 2 veg + 1 fat + 1 carb + 1 salad |
| Turkey burger on lite bun with FF cheese slice, jello, salad with dressing |
| Club sandwich (lite bread, turkey bacon, lean ham or turkey, FF cheese), salad with dressing and yogurt |
| Grilled chicken salad, garlic toast |
| Boca burger on lite bun with lettuce, tomato, FF cheese, Greek salad with lettuce, tomato, red onion and FF feta cheese |
| Chili cheese dogs (2 FF hot dogs, 1 lite roll, FF shredded cheddar cheese, turkey chili), salad |
| Ham and pineapple pizza on flatbread, steamed veggies, salad |
| Tuna salad sandwich (lite bread, FF or light mayo), strawberries with FF Cool Whip |
| Grilled teriyaki chicken salad, lite roll made into parmesan toast |
| Hot dogs (2 FF hot dogs, 1 lite roll, low carb catsup), salad with dressing and yogurt |
| Chef salad (lean meats, FF cheese, tomatoes, carrots, cucumber, bell peppers), bread sticks |
| Grilled ham and cheese sandwich, carrot and raisin salad (made with FF mayo) |
| Pepperoni pizza on flatbread with FF mozarella, salad |
| Chicken quesadilla (grilled chicken, FF cheese, low carb tortilla, pepers and onions), salad |
| Stir fry (shrimp or chicken, mushrooms, artichokes, snow peas, broccoli, carrots, water chestnuts, bean sprouts) over 1/2 cup brown rice, jello with fruit |
| Fajitas (lean beef or chicken, grilled onions and peppers) in low carb tortilla with FF sour cream, fruit |
| Spaghetti and meat sauce, steamed broccoli, cauliflower and carrot mix, salad |
| Sirloin burger in pita pocket with sauteed mushrooms and onions, zucchini, salad |
| Soft tacos (low carb tortilla, FF refried beans, FF cheese, grilled chicken or fish), salad |
| Grilled chicken breast, 1/2 cup brown rice, steamed veggies, salad |
| Fish fillet, broccoli with low fat cheese sauce, garlic toast from lite bun |
| Meatloaf, 1/2 cup rice, yellow squash, salad |
| Taco salad (ground turkey seasoned with taco seasoning, lettuce, tomato, salsa), baked tortilla chips |
| Turkey meatballs with whole wheat pasta, green beans, salad |
| Chicken and vegetables and pasta, salad with dressing |
| Chicken and rice soup, green beans, string cheese |
| Tuna salad scoop on bed of mixed greens, tomato wedges, pita bread |
| Turkey and FF swiss on lite bread, mixed fruit salad with drizzle of vanilla yogurt |
| Grilled chicken lettuce wraps with julienne carrots, cucumber, red pepper, lite sesame ginger dressing, corn, canteloupe wedge |
| Wrap (low carb tortilla, FF mayo, lean deli meat slices, shredded lettuce), salad |
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Snack and/or Dessert Ideas
| Snack Should Include: 1-2 proteins + 1 carb |
| Dessert Should Include: 1 dairy + 1 fruit |
| Ham and cheese rollup (deli ham slice, string cheese) |
| Fruit smoothie (milk, fruit, vanilla, Splenda, ice blended) |
| Mini pita with 1/4 cup hummus |
| Cup of cut up bell peppers, carrots, broccoli, cauliflower, celery, cucumber, mushrooms or zucchini (or a combination of these) with 2 tablespoons FF dressing |
| Fruit and yogurt parfait |
| Tuna salad (2 oz light tuna, 1 tsp FF mayo, 3 whole wheat crackers, onion and celery if desired) |
| Cottage cheese and fruit |
| Stuffed celery (mix FF cream cheese with dried cranberries or raisins and fill celery stalks) |
| Turkey pepperoni crisps (microwaved till crisp), sliced apple |
| Mini wheat bagel with FF cream cheese |
| Peanut butter-banana shake |
| Lite raisin bread toast with Laughing Cow cheese spread |
| Mini vegetable quiche |
| Sliced turkey and Laughing Cow cheese rollup |
| Cottage cheese and applesauce, sprinkled with cinnamon |
| Lettuce wrap (grilled chicken and cucumber in lettuce leaf) |
Zone Perfect Snack Size Bars (Chocolate Peanut Butter, Fudge Graham
and Chocolate Caramel Cluster flavors) |
| Slice lite bread, toasted with peanut butter and banana |
| Hard boiled egg |
| FF hot dog on single slice of lite bread, with fruit |
| Baby carrots with FF ranch dressing for dipping |
| SF FF ice cream cone |
| Apple baked with cinnamon-Splenda mixture sprinkled on top |
| No Pudge brownie |
| Snack size light popcorn or kettle corn |
| Trail mix made of raisins, low fat granola and nuts |
| Frozen fruit such as grapes or banana slices |
| SF jello with FF Cool Whip |
| SF FF pudding |
| Peanut butter pinwheels (low carb tortilla, spread with peanut butter, sprinkled with granola, rolled up and sliced into bite size pieces) |
| SF chocolates (Hershey's or CocoaVia) |
| SF hot cocoa stirred with a cinnamon stick |
| SF FF fudgsicle |
| Frozen PB delight - fudgsicle microwaved 10 seconds and mixed with a bit of peanut butter |
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