| ami
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Here is a sample menu I came up with. You can move the days around or pick just what you like from the List:
Sample Menu - P1
This is only a guide. You can eat anything you want fromt the List of Foods to Enjoy.
This Menu is based on the menus in the SBD book with changes made by Ami.
Please visit our Recipe files for more ideas
Day 1:
Breakfast:
6 oz. V8 or tomato juice
1 cup cottage cheese or ricotta cheese with Splenda and vanilla
coffee or te with sweetener and low fat cream
16 oz. cold water with slice of lemon
Snack:
1 stick Mozzarella cheese or 1 oz. 2% cheddar cheese
5 grape tomatoes
8 oz. cold water
Lunch:
Chicken salad over lettuce
Mayo or dressing of choice (3 or less g of sugar)
Sugar-free Jell-O
16 oz. cold water
Snack:
1/4 cup mixed nuts
8 oz. cold water
Dinner:
Chili with low-fat ground beef
Large green salad with lettuce, tomatoes, onions, pepper
Salad dressing of choice
16 oz. cold water
Dessert:
Ricotta or cottage cheese with cocoa and Splenda
Day 2:
Breakfast:
2 scrambled eggs with onions, tomatoes and peppers.
2 slices Canadian or turkey bacon
Coffee or te with sweetener and low-fat milk
16 oz. cold water with slice of lemon
Snack:
1-2 Low-fat ham or turkey cold cut rolled up on large lettuce leave
Dressing of choice
8 oz. cold water
Lunch:
Tuna Fish Salad over lettuce
Celery with hummus
16 oz. cold water
Sugar-free jell-O
Snack:
Celery with 1 Tbs. peanut butter
8 oz. cold water
Dinner:
Baked chicken breast
Baked zucchi and yellow squash with olive oil, salt, pepper and basil
Large green salad (lettuce, tomatoes, cucumbers, peppers, onions, garbanzos, etc)
Dessert:
Sugar-free fudgecicle
Day 3:
6 oz. tomato or veggie juice
Smoothie: low-fat milk, sweetener, ricotta cheese, vanilla, ice.
Coffee or te with sweetener and low-fat milk
16 oz. cold water
Snack:
1/4 cup mixed nuts
8 oz. cold water
Lunch:
Taco salad: red beans, lettuce, tomatoes, shredded cheddar cheese, 1/3 avocado
Salad dressing of choice
16 oz. cold water
Snack:
1-2 ham and turkey rolls
Mayo or dressing
8 oz. cold water
Dinner:
4 oz. sirloin steak with melted Monterrey Jack cheese
Stir-fried Onions and peppers
Green salad mix
16. oz cold water
Dessert:
Sugar-free Jell-O
Day 5:
6 oz. tomato or veggie juice
1 slice Canadian bacon with 1 slice low-fat melted cheese
Coffee or te with sweeter and low-fat milk
16 oz. cold water with lemon
Snack:
1-2 ham and turkey rolls
1 stick string cheese
Salad dressing of choice
Lunch:
Hamburger patti or veggie burger without the bun
Large green salad
Salad dressing of choice
16 oz. cold water
Snack:
Celery with hummus
8 oz. cold water
Dinner:
Baked turkey breast
Steamed green beans
Green salad with nuts
Salad dressing of choice
Dessert:
Cottage cheese or ricotta cheese with sweetener and flavoring
(can use some sugar-free jell-O for different flavors)
Day 5:
Breakfast:
Eggs Florentine: hard-boiled egg over stir-fried fresh spinach
2 slices Canadian bacon
Coffee or te with sweetener and low-fat milk
16 oz. cold water with lemon
Snack:
1/2 cup roasted garbanzos (place canned garbanzos in hot oven for 30 to 45 minutes
until roasted, add salt, pepper and red pepper if desire)
8 oz. cold water
Lunch:
Chef Salad: 1 oz. low-fat ham, turkey and shredded cheese, plus mixed veggies)
Dressing of choice
16 oz. cold water
Snack:
10 grape tomatoes
1 oz. 2% cheddar cheese or any cheese with 6 or less g of total fat
Dinner:
Baked fish fillet of choice with lemon juice, salt and pepper
Cole slaw with mayo
Green beans with olive oil
16 oz. cold water
Dessert:
Sugar-free popcicle |
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Sun Jan 23, 2005 8:40 pm |
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