Week 3 Menu

Two days worth of menus created with the Week 3 recipes:

Day 1:

Breakfast:
1-2 pieces whole-grain toast
1-2 tbsp peanut butter
1 cup skim milk or non-dairy alternative
1 piece fruit of your choice

Lunch: 
Citrus Sparks Spinach Salad
1 ounce whole-grain crackers
¾-1 cup sliced raw vegetables

Snack: 
3/4 cup fresh fruit
1/2 cup low-fat cottage cheese

Dinner:

Baked fish of your choice
1 serving Roasted Root Vegetable Salad
½-1 cup fresh fruit of your choice
1 whole-grain bread or roll

 

Day 2:

Breakfast:
Egg white omelet with ½-3/4 cup chopped vegetables of your choice (onions, peppers, mushrooms, tomatoes) and 1 ounce low-fat cheese of your choice
1 whole-grain English muffin with 2 tsp butter/margarine of your choice

Lunch:
Salad including:
at least 1 cup lettuce of your choice
½ cup mixed raw vegetables of your choice
¼ cup nuts of your choice
2 tbsp salad dressing of your choice
1 serving Tomato Soup with Chickpeas and Lemon
1 ounce whole-grain crackers

Snack:
2 tbsp dried fruit, 2 tbsp mixed nuts, 1 tbsp dark chocolate chips
6 ounces plain yogurt or non-dairy alternative

Dinner:
South of the Border Beans and Rice
1 ounce whole-grain tortilla chips with ¼ cup fresh salsa
1 piece fresh fruit of your choice
1 cup skim milk or non-dairy alternative

Week 2 Menu

Two day menu created from the Week 2 recipes.

Day 1:

 

Breakfast:
1 cup dried whole grain cereal
1/4 cup dried fruit
3/4 cup skim milk
banana with 2 tbsp peanut butter

Lunch: 
Turkey spinach and apple wrap in whole-wheat tortilla with piece of fruit of your choice.

Snack: 
1 cup low-fat or fat-free yogurt
1 medium piece of fruit

Dinner:
Grilled fish, poultry or lean red meat of your choice
1 serving of Summer Grilled Balsamic Vegetables
1 cup couscous salad and a glass of Fruity Iced Tea

Day 2:
Breakfast:
1 serving of Granola Fruit Squares
1 piece of fruit of your choice
1 cup of skim milk

Lunch:
Salad including 1 cup lettuce of your choice
1/2 cup of mixed raw vegetables of your choice
1/4 cup of nuts of your choice
1 ounce of cheese of choice and 2 tbsp of salad dressing of your choice
1 piece of fruit of your choice

Snack:
1 serving Papaya Salsa and Jicama Chips

Dinner:
Tilapia with Chunky Tomato Sauce
1 1/2 cup of mixed vegetables of your choice
1 cup of grain of your choice (ex: brown rice or quinoa).

Week 2 Shopping List

Use this shopping list to help you plan your grocery shopping trip.  This list is based on this week’s Menu and Recipes.  Use the recipe key to determine the ingredients for each recipe.  Simply exclude ingredients that belong to recipes you do not wish to prepare.

 

Recipe Key:

 

TSW – Turkey Spinach and Apple Wrap

GBV – Grilled Balsamic Vegetables

FT – Fruity Iced Tea

GFS – Granola Fruit Squares

PSC – Papaya Salsa and Jicama Chips

TCT – Tilapia with Chunky Tomato Sauce

 

Produce

Fresh fruit of your choice (i.e., bananas, apples, berries, citrus fruit)

Fresh vegetables of your choice (i.e., green leafy lettuce for salads, bell peppers, broccoli, cauliflower, carrots)

Granny Smith apple, 1 (TSW)

Blueberries, ½ cup (GFS)

Papaya, 2 cups diced (PSC)

Plum tomato, 2/3 cup diced (PSC)

Cucumber, ½ cup diced (PSC)

Lime juice, 2 Tbsp. (PSC)

Lemon juice, 2 tsp. (TCT)

Baby spinach leaves, 2 cups (TSW)

Asparagus (GV)

Broccoli (GV)

Carrots (GV)

Onions (GV)

Red onion (PSC)

Serrano or jalapeno pepper, 1 (PSC)

Scallion, one bunch (BSM, TCT)

Portobello mushrooms (GV)

Sweet bell peppers (GV)

Zucchini (GV)

Garlic, 2-3 cloves (TCT)

 

Grains

Whole-grain cereal

Whole-wheat Lavash wraps or flour tortillas, 2 (TSW)

Couscous

Old-fashioned rolled oats or quick oats (GFS)

Whole-wheat flour, ½ cup (GFS)

 

Protein

Almonds, 1/4 cup (GFS)

Walnuts, ¼ cup (GFS)

Flaxseeds, 1 Tbsp. (GFS)

Nut butter of your choice

Turkey breast slices, 4 ounces (TSW)

Fish, poultry or lean red meat of your choice, 4 ounce pre-cooked servings per person

Tilapia Fillets, 1 lb. (TCT)

 

Dairy

Skim milk or plant-milk alternative

Eggs, 1 (GFS)

 

Condiments

Balsamic vinegar (GBV)

Mayonnaise, reduced-fat (TSW)

Honey mustard (TSW)

Honey, ¼ cup (GFS)

 

Herbs/Spices

Cinnamon stick (FT)

Ground cinnamon (GFS)

Whole cloves (FT)

Baking powder (GFS)

Canola oil, ¼ cup (GFS)

Vanilla, ½ tsp (GFS)

Cumin (PSC)

Crushed red pepper flakes (TCT)

Cilantro, 1/3 cup fresh (PSC)

Basil, 1 Tbsp. fresh (TCT)

Parsley, 2 Tbsp. fresh (TCT)

 

Misc.

Dried fruit of your choice (GFS)

Black tea bags, 6 (FT)

Apricot or peach nectar, 3-4 cups (FT)

Brown sugar, ¼ cup (GFS)

Diced tomatoes, 2 (14 oz.) cans, no added salt (TCT)

Week 1 Shopping List

Use this shopping list to help you plan your grocery shopping trip. This list is based on this week’s Menu and Recipes. Use the recipe key to determine the ingredients for each recipe. Simply exclude ingredients that belong to recipes you do not wish to prepare.

Recipe Key:


SCK – Skillet Chicken with Kale

KC – Kale Chips

SBS – Southwestern Bean Salad

SVK – Salmon and Vegetable Kebabs

WBS – White Bean Soup with Spinach, Leeks, and Couscous

 

Produce

Cherry tomatoes, 5 (WBS, SVK)

Corn, frozen or canned, no-salt added (SBS)
Carrots, 3 cups chopped (WBS, SBS)

Diced tomatoes, fire-roasted, no added salt, 14.5 oz. can (SCK)

Dried fruit of your choice, ¼ cup for oatmeal topping

Fresh fruit of your choice for breakfast topping and snacks (suggest berries, apples and citrus fruits), at least 4 servings

Garlic, 1 head (WBS, SVK, SCK)

Green bell pepper, 4 (SVK)

Kale, 2 bunches (KC, SCK)

Leeks, 4 (WBS)

Lemon, 1 (WBS)

Mushrooms, 8 whole (SVK)

Parsley, 1 bunch (WBS)
Raw vegetables of your choice for snacks and salad topping (suggest tomatoes, carrots, bell pepper, broccoli, cauliflower)

Red bell pepper, 3 (SVK, SBS)
Spinach, 2 cups packed (WBS)

 

Grains

Brown rice

Old-fashioned oats

Whole-grain baked tortilla chips
Whole-grain cereal of your choice (suggest grape nuts or bran flakes)

Whole-wheat couscous, ¼ cup (WBS)

Whole-grain crackers

Whole-grains for dinner side dish (suggest quinoa or whole-wheat couscous)

 

Protein
Black beans, no-salt added, 15 oz. can (SBS)

Cannellini beans, 2 – 16 oz. cans (WBS)

Chicken legs and thighs, 4 each (SCK)

Hummus for vegetable dipping

Salmon, wild-caught, 1 lb. (SVK)

Walnuts or nuts of your choice

 

Dairy
Butter or trans-fat free margarine

Reduced-fat cheese
Skim milk or non-dairy alternative
Yogurt, low-fat or fat-free, 2 cups

 

Herbs/Spices

Bay leaves, 2 (WBS)

Cumin, ground (WBS)

Italian seasoning (SVK, SCK)
Mint, dried (WBS)

 

Condiments

Salad dressing of your choice (suggest vinaigrette)

Salsa, ¾ cup (SBS)

 

Miscellaneous
Chicken or vegetable broth, reduced-sodium, 80 oz. (WBS, SCK)

Olive oil (SCK)
Skewers, 4 (SVK)

Week 1 Menu

This two day sample menu shows how you can incorporate Week 1 NAP recipes into your meals.

Day 1
Breakfast: 
Oatmeal with fruit


½ – 1 cup oatmeal
¼ cup dried or ½ cup fresh fruit
2 Tbsp walnuts
½-1 cup skim milk or calcium-fortified non-dairy alternative

Lunch: White Bean Soup and Salad

Salad with at least 1 cup lettuce
½ cup raw vegetables (tomatoes, cucumber e.g.)
1 ounce reduced-fat cheese
1-2 tablespoons vinaigrette
1 serving of White Bean Soup with Spinach, Leeks, and Couscous
1 ounce whole-grain crackers

Snack: Fruit and yogurt

1 cup low-fat or fat-free yogurt
1 medium piece of fruit

Dinner: Salmon and Vegetable kebabs


1 serving of Salmon and Vegetable Kebabs
½ -1 cup whole grains (example: whole-wheat couscous or quinoa)
½ – 1 cup mixed fruit

Day 2:
Breakfast: Yogurt with fruit and cereal

1 cup fat-free or low-fat yogurt topped with:
1 cup mixed fruit
2 tablespoon mixed nuts
1/2 cup whole-grain cereal

Lunch: Southwestern Bean Salad and Baked Chips


1 serving Southwestern Bean Salad
1 ounce whole-grain baked tortilla chips
1 medium piece (or ½ cup) fruit of your choice
1 cup low-fat or skim milk or calcium-fortified non-dairy alternative

Snack: Crunchy Veggies

1 serving of Kale Chips and 1 ounce of low-fat cheese
OR
½-1 cup carrots and celery with 2 tablespoons hummus

Dinner: Chicken with Kale


1 serving of Skillet Chicken with Kale
½ -1 cup brown rice
1 cup lettuce salad with 1 tablespoon vinaigrette

Hello world!

Welcome to WordPress. This is your first post. Edit or delete it, then start writing!