| day |
breakfast |
lunch |
dinner |
snack |
1 |
Classic Oatmeal
Serve warm oatmeal topped with toasted almonds, raisins and a sprinkle of cinnamon. |
Turkey, Walnut
& Rice Salad
Perfect for leftover turkey and rice. Toss cooked and cooled rice with chopped turkey, fresh greens, toasted walnuts and dried cranberries. |
Taco Pizza Night
Top a ready-made crust with tomato sauce, kernel corn, black beans, cooked ground beef or chicken and grated cheese. Serve with raw vegetables and dip. |
A cup of hot chocolate made from real cocoa and milk or soy beverage along with an oatmeal raisin cookie. |
2 |
Greek
Breakfast Wrap
Scramble two eggs with spinach, chopped tomato, onion and a sprinkle of feta cheese. Roll in a whole wheat pita or tortilla. |
Maple Parsnip Soup
Simmer chopped onion, garlic and 2 large parsnips in enough vegetable or chicken broth to cover. Add about half a cup of evaporated milk and puree until smooth. Add maple syrup and Dijon mustard to taste. Serve with turkey sandwiches. |
Rotisserie Chicken
We help you cook tonight. Simply accompany a deli chicken with steamed vegetables and a leafy green salad. |
Oven-baked fries or potato wedges with a little ketchup. |
3 |
Tropical Smoothie
Blend together coconut dessert tofu, frozen mango pieces, half a banana and low fat milk. Make it a balanced breakfast-to-go with a fresh oatmeal muffin.
|
Apple, Carrot & Couscous Salad
Combine chopped apple with shredded carrots, fresh mint, raisins and cooked whole wheat couscous. Mix with a dressing of lemon juice, orange juice, honey and canola oil. Serve with crisp rye crackers and cheese. |
Cabbage Roll Casserole
The tastes of Ukraine. Cook and set aside lean ground beef. Sauté chopped cabbage with onions and if desired, garlic. Place beef and cabbage in a casserole dish. Cover with a large can of diced tomatoes, about ½ cup uncooked rice and bake, Serve with perogies (from the frozen foods aisle.) |
Mix dry cereal, toasted almonds, dried cranberries and chocolate chips for a homemade trail mix. |
4 |
Spiced Wheat Berries
The night before, simmer wheat berries* in water until soft (about 1.5 hours), Drain water and add cinnamon, ginger, chopped pecans and raisins. Top with vanilla yogurt and enjoy warm or cold.
*available in
bulk foods |
Bagel Pizzas
Top bagel halves with tomato sauce, sliced deli ham or chicken, bell peppers and cheese. Broil to melt the cheese. |
Fried Rice
The perfect idea for leftover rice. Fry rice in a little oil with chopped vegetables, meat pieces, tofu and/or egg. A little onion, celery, ham and frozen peas work great. |
Fruit stew made by warming dried fruit with a little water and a sprinkle of cinnamon. |
5 |
Baked Eggs
in Ham Cups
Place deli ham in muffin cups. Into each cup, crack an egg. Add grated cheese or fresh herbs as desired and bake. |
Turkey
Vegetable Soup
Enjoy ready-made or make a homemade version of this classic, tasty soup. |
Tuna Pasta Toss
Cook the pasta shape of your choice. While it cooks, sauté diced onion with chopped bell peppers, olives and marinated artichokes. Toss mixture with cooked pasta, chunks of canned tuna and garnish with Parmesan cheese. |
Almonds and a mandarin orange. |
