Sample menus 


Here is a sample menu for an entire week. The special items marked with an asterisk* are included in our recipe section.

(The Recipes page is a future feature. Please check here later.)

Quantities are not limited except where indicated. Eat all you want! Remember, you can snack at any time if you follow the snacking guide. Do not let yourself get hungry.

 

       
   Breakfast  Lunch  Dinner
Monday

1 cup Cheerios

4 oz skim milk

one grapefruit

two bananas

2 microwaved sweet potatoes

1 cup canned pinto beans

1/2 cup peanuts in shells

2 peaches

1 large piece of grilled salmon with

2 baked potatoes

la
rge bowl spinach

2 apples and 2 oranges

       
Tuesday

1 cup shredded wheat

4 oz skim milk

2 oranges

1 1/2 cups brown rice

1 can water-packed tuna

2 bananas

Large bowl of pistachio nuts

braised bok choy cabbage*

large bowl whole cherries

       
Wednesday

large bowl rolled oats

apples sliced while you eat

large bowl peanuts in shells

large grapefruit

tangerines

6 oz lean top sirloin, grilled

3 small or 2 medium baked potatoes

large bowl of Panned Green Beans*
       
Thursday
1 cup low-fat granola

4 oz skim milk

peaches sliced yourself while eating

6 oz cold sliced beef rolled up into lettuce leaves with

slices of tomato and mustard

3 plums

Boiled shrimp with

large bowl brown rice seasoned with soy sauce

2 tangerines

2 bananas

       
Friday

large bowl oatmeal with

fresh cherries

4 oz skim milk

large bowl navy beans

celery sticks, carrot sticks

cold sliced jicama

large piece of halibut or haddock, soy/Worcestershire braised*

Cabbage wedges cooked next to fish

1 red apple and 1 green apple

       
Saturday 2 oz Cheerios with

4 oz skim milk

Lunch at McDonalds: salad with grilled chicken, "fork" dressing on the side (see text)

2 apples

 

Baked chicken breast (4 oz because of lunch)

2 microwaved sweet potatoes

2 cups braised spinach*

Sunday

large bowl rolled oats

2 bananas

almonds in shells, to be added to oatmeal as you eat

Sunday dinner:

6 oz roast turkey;

large bowl of Eighthed potatoes*

broccoli

lima beans

Evening meal at Wendy's:
Salad with "fork dressing"
2 plain baked potatoes
drained baked beans

 

 
 
 
 

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