E-Diets.Com

Okay, here is a full week including meals/recipe's and shopping list.

Sunday - September 25
Morning
Cereal with almonds, wheat germ, milk and fruit

1 oz. cold cereal
1 cup low fat or nonfat milk
1/2 oz. almonds, whole
1 tbsp. wheat germ
1 serving fruit of choice
Afternoon
*Lean Cuisine Skillet Sensations Chicken Teriyaki with Snow Peas and almonds *

1 serving Lean Cuisine Skillet Sensations Chicken Teriyaki (250 calories)
10 whole almonds
1/2 cup light or nonfat, fruit flavored yogurt
Evening
Chicken Fajita with Cheese, salad and strawberries *

2 cups mixed salad greens
2 tbsp. of salad dressing, low fat or nonfat; low sodium
1 1/2 cups sliced fresh strawberries
Snack
Trail Mix *

Sunday Recipes
Chicken Fajita with Cheese*
Ingredients:
2 oz. boneless chicken breast
1/4 bell pepper
1/4 small onion
1/2 oz. low fat or nonfat shredded cheddar cheese
1/4 tsp. chili powder
1 tbsp. low fat or nonfat sour cream
1/2 tbsp. olive oil
1/2 medium fresh tomato
1 each 6-inch corn tortilla

Directions:
Rinse pepper and chicken; pat dry. Using separate cutting boards for chicken and vegetables, slice chicken, pepper and onion into strips. In a nonstick skillet, heat oil on medium and stir-fry chicken until slightly golden, about 4-6 minutes. Increase heat to medium-high and add pepper, onion and chili powder to skillet. Continue to cook, stirring frequently until vegetables are tender but still firm, about another 2-3 minutes. Rinse and chop tomato; add to chicken mixture. Spread mixture over tortilla(s), sprinkle with cheese, top with sour cream and serve.
Steamed Snow Peas*
Ingredients:
1 cup fresh snow peas

Directions:
Trim and rinse snow peas. Steam or microwave about 5 minutes until tender crisp. Serve.
Trail Mix*
Ingredients:
1/2 oz. unsalted pretzels
1/2 tbsp. walnuts
1 tbsp. sliced almonds
2/3 tbsp. raisins

Directions:
Combine pretzels, raisins, walnuts and almonds. Serve.

Monday - September 26
Morning
Roast Beef with Cream Cheese on Toast, milk and fruit *

1/2 cup low fat or nonfat milk
1 medium apple
7 whole almonds
1/2 tbsp. raisins
Afternoon
*Lean Cuisine Spaghetti with Meat Sauce and Vegetable Salad *

1 serving Lean Cuisine Spaghetti with Meat Sauce (300 calories)
1/2 cup fresh raspberries
Evening
Spinach Lasagna with salad and fruit *

1 cup mixed salad greens
1 tbsp. salad dressing, low fat or nonfat; low sodium
1 small apple
Snack
English Muffin Melt *

1/3 medium fresh tomato

Monday Recipes
Spinach Lasagna*
Ingredients:
1 oz. lasagna noodles
2 tbsp. low fat or nonfat ricotta cheese
1/2 cup frozen spinach
1 egg white
1 clove garlic
1/2 cup tomato sauce, low sodium
1 tsp. dried basil
1 oz. low fat or fat-free shredded Mozzarella cheese
1 tsp. low sodium parmesan cheese
1/4 tbsp. olive oil

Directions:
Pre-heat oven to 350 degrees F. Cook wide lasagna noodles according to package directions, omitting salt: drain. Place cooked noodles in a single layer on waxed paper and cut them in half: reserve. Spray a small loaf pan lightly with cooking spray. In a microwave-safe dish, thaw spinach and press water out. Combine ricotta, spinach, and egg white: reserve. Heat oil in a small nonstick saucepan over low-medium heat and sauté garlic briefly, about 1-2 minutes. Add tomato sauce and basil, lower heat and simmer uncovered for about 2-3 minutes. To assemble lasagna: spread 2-3 teaspoons of tomato sauce evenly on bottom of a small loaf pan. Layer in the following order: half a noodle, ricotta mixture, mozzarella, and tomato sauce. Repeat layering with remaining ingredients, ending with the remaining sauce and Parmesan cheese. Cover with foil and bake 10 to 15 minutes. Uncover, bake an additional 4 to 6 minutes or until bubbly. Let stand 5 minutes and serve.
English Muffin Melt*
Ingredients:
1/2 English muffin
1 1/2 oz. low fat or nonfat cheese of choice

Directions:
Toast English muffin, top with cheese, place under broiler till cheese melts and serve.
Vegetable Salad*
Ingredients:
1 cup frozen cauliflower
1 cup frozen broccoli
1/3 tbsp. olive oil
2 tsp. balsamic vinegar

Directions:
Cook vegetables according to package instructions. Drizzle olive oil and balsamic vinegar over vegetables and serve.
Roast Beef with Cream Cheese On Toast*
Ingredients:
1 slice low sodium whole wheat bread
1 tsp. low fat or nonfat cream cheese
1/4 medium fresh tomato
2 oz. sliced, deli roast beef

Directions:
Toast bread; spread cream cheese on toast. Rinse and slice tomato; top toast with roast beef and tomato. Serve.

Tuesday - September 27
Morning
Cereal with walnuts and cranberries, milk and apple

1 cup fortified cereal
1 tbsp. chopped walnuts
1 tbsp. dried cranberries
1 oz. string cheese
3/4 cup low fat or nonfat milk
1/2 medium apple
Afternoon
*Birds Eye Voila! Garlic Chicken with salad and fruit

1 serving Birds Eye Voila! Garlic Chicken (250 calories)
2 cups mixed salad greens
4 cherry tomatoes
2 tbsp. of salad dressing, low fat or nonfat; low sodium
1/4 oz. low fat or nonfat shredded cheddar cheese
1 small apple
Evening
Shrimp Stir-Fry with Brown Rice and fruit *

1 serving fruit of choice
Snack
Half cheese sandwich *

Tuesday Recipes
Half Cheese Sandwich*
Ingredients:
1 slice low sodium whole wheat bread
1 oz. low fat or nonfat cheese of choice

Directions:
Enjoy a cheese sandwich with low sodium whole wheat bread and cheese. Lettuce, tomato and mustard are "free" foods that complete the sandwich.
Shrimp Stir-Fry*
Ingredients:
4 oz. fresh or frozen medium-sized, shrimp
2 tsp. canola oil
1/2 clove garlic
1 cup fresh vegetable of choice
1 tbsp. teriyaki sauce

Directions:
If you are using fresh shrimp, clean and shell. Defrost, rinse and pat dry frozen shrimp. You can choose a fresh vegetable like broccoli or green beans: chop into bite size pieces; mince garlic, set aside. Heat half of the oil in a non-stick skillet over medium-low heat: sauté garlic for 1-2 minutes. Raise temperature to medium high, add vegetable and fry until tender, continuously stirring about 3-4 minutes. Add remaining oil and shrimp to the pan and stir-fry until shrimp is pink, about 3-5 minutes. Add teriyaki sauce and heat through, about 1 minute. Serve.
Brown Rice*
Ingredients:
2 tbsp. brown rice

Directions:
Place rice in a small pot with tight-fitting lid and cover with about 2 1/2 times the amount of water (for example if you're cooking 4 tablespoons of rice, use 10 tablespoons of water...about 3/4 cup water). Bring to a boil, uncovered, on high heat; reduce heat to low, cover tightly and cook for about 40-45 minutes, or until water has been absorbed and rice is tender.

Wednesday - September 28
Morning
Egg White and Turkey Bacon Sandwich with yogurt and fruit *

1/2 cup low fat or nonfat, plain or sugar-free yogurt
1 small apple
Afternoon
*Healthy Choice Creamy Herb Roasted Chicken with salad and apple

1 serving Healthy Choice Creamy Herb Roasted Chicken (200 calories)
1 cup mixed salad greens
1 tbsp. salad dressing, low fat or nonfat; low sodium
1 small apple
1/2 cup low fat or nonfat, plain or sugar-free yogurt
Evening
Smoked oysters with Triscuits, salad and fruit

3 oz. smoked oysters, canned
9 low sodium Triscuits
2 cups mixed salad greens
2 tbsp. of salad dressing, low fat or nonfat; low sodium
1/2 serving fruit of choice
Snack
Half sliced chicken breast sandwich

1 tsp. mustard, prepared
1 oz. low sodium cooked and sliced chicken breast
1 serving bread of choice

Wednesday Recipes
Egg White and Turkey Bacon Sandwich*
Ingredients:
3 oz. liquid egg whites
1/4 tsp. black pepper
2 slices low sodium whole wheat bread
1/3 tbsp. low fat or nonfat margarine or spread
2 slices turkey bacon

Directions:
Whisk egg whites lightly with black pepper and any seasoning of choice. Cook turkey bacon per package directions and set aside. Coat a nonstick skillet with cooking spray and heat to medium; add egg whites and cook until set. Toast bread, if desired; spread toast with margarine and add the rest of ingredients. Serve and enjoy.

Thursday - September 29
Morning
Peanut butter sandwich with ricotta cheese and fruit

1 slice low sodium whole wheat bread
1 1/2 tbsp. reduced fat peanut butter
1/2 cup low fat or nonfat ricotta cheese
3/4 cup sliced fresh strawberries
1/2 cup cantaloupe
Afternoon
*Lean Cuisine Deluxe Cheddar Potato with broccoli and yogurt

1 serving Lean Cuisine Deluxe Cheddar Potato (250 calories)
1 cup frozen broccoli
3/4 cup light or nonfat, fruit flavored yogurt
Evening
Spinach Mushroom Pita Bread Pizza & fruit cocktail *

1/2 cup fruit cocktail, juice packed
Snack
Low Fat Nachos and club soda *

1 cup club soda, sodium-free

Thursday Recipes
Low Fat Nachos*
Ingredients:
1/2 flour tortilla (approximately 6 inch diameter)
1 serving cooking spray
1 tsp. garlic powder
1/4 oz. low fat or nonfat shredded cheddar cheese

Directions:
Pre-heat oven to 350 degrees F. Lightly coat the tortilla with cooking spray, then cut into triangles. Arrange on a baking sheet sprayed with cooking spray and bake for 6 - 8 minutes, or until golden brown. Top with cheese and garlic powder and return to oven for about 2 minutes, or until cheese is melted, and serve.
Spinach Mushroom Pita Bread Pizza*
Ingredients:
1/4 cup frozen spinach
1 pita bread, approximately 6 inches (2 oz)
1/4 tsp. oregano
2 oz. canned sliced mushrooms
2 oz. low fat or fat-free shredded Mozzarella cheese
1 oz. tomato sauce, low sodium

Directions:
Place spinach in covered microwaveable dish and microwave for approximately two minutes: cool, drain and chop. (Note: all microwaves are different, so check for doneness, and if necessary, cook 30 seconds to one minute more.) Spread tomato sauce on pita and sprinkle with oregano, top with spinach and drained mushrooms and sprinkle with cheese. Bake at 350 degrees for about 10 minutes, until cheese is melted.

Friday - September 30
Morning
Cereal with walnuts, toast, fruit and milk

1 tbsp. sugar free jelly or jam
1 serving bread of choice
1 tbsp. walnuts
1 cup low fat or nonfat milk
1 serving fruit of choice
1 oz. cold cereal
Afternoon
*Lean Cuisine Fiesta Grilled Chicken with Lemon Broccoli and strawberries *

1 serving Lean Cuisine Fiesta Grilled Chicken (250 calories)
1/2 cup sliced fresh strawberries
Evening
Turkey and Bean Enchilada(s) with salad and fruit *

1 cup mixed salad greens
1 tbsp. salad dressing, low fat or nonfat; low sodium
1 serving fruit of choice
2 graham crackers (2.5 inch square)
Snack
Popcorn and juice

3 cups popped popcorn
1/2 cup unsweetened fruit juice of choice

Friday Recipes
Turkey and Bean Enchilada(s)*
Ingredients:
2 tbsp. low sodium salsa
1 flour tortilla (approximately 6 inch diameter)
2 1/2 oz. ground skinless turkey breast
1/4 cup canned refried beans, low fat or nonfat
1/4 tsp. chili powder
1 1/2 oz. tomato sauce, low sodium

Directions:
Mix tomato sauce and salsa together. Place tortilla(s) on a plate and spread half of the tomato mixture on top; set aside. Spray a nonstick skillet with cooking spray and heat on medium-high; cook ground turkey until browned, then stir in refried beans and chili powder. Cook, stirring often, for about 2 minutes. Spoon turkey mixture down center of tortilla(s). Roll up tortilla(s), place seam side down on a microwave safe plate and top with remaining sauce. Heat in microwave and serve. Note: not all microwave ovens are alike, so heat for one minute, check and then if necessary, heat for 30 seconds to one minute more.
Lemon Broccoli*
Ingredients:
2 cups fresh broccoli
1 tbsp. fresh lemon juice
1/3 tbsp. olive oil

Directions:
Rinse and cut broccoli into bite sized pieces. Steam or microwave for about 5 minutes until crisp tender. Add lemon juice and olive oil and toss. Serve.

Saturday - October 1
Morning
Spiced Hot Cereal with almonds and fruit *

1 tbsp. sliced almonds
1 slice low sodium whole wheat bread
1/2 tbsp. low sodium peanut butter
1 small orange
Afternoon
*Lean Cuisine Dinnertime Selections Beef Steak Tips Dijon with salad and fruit

1 serving Lean Cuisine Dinnertime Selections Beef Steak Tips Dijon (300 calories)
1 cup mixed salad greens
1 tbsp. salad dressing, low fat or nonfat; low sodium
1 small orange
Evening
Crab Salad Wrap with apple and almonds *

1 medium apple
10 whole almonds
Snack
Half turkey sandwich

1 slice low sodium whole wheat bread
1 1/2 oz. low sodium, cooked & sliced turkey breast
1 tsp. Dijon mustard

Saturday Recipes
Spiced Hot Cereal*
Ingredients:
1 1/2 oz. hot cereal
1/4 tsp. vanilla extract
1/4 tsp. cinnamon
1/2 tbsp. raisins

Directions:
Choose any hot cereal you like, such as oatmeal, Wheatena, or other. Cook according to package directions, stir in vanilla extract and cinnamon to taste, and add raisins.
Crab Salad Wrap*
Ingredients:
3 oz. crab meat, canned
1/2 tbsp. olive oil
1 tbsp. fresh lemon juice
1 whole wheat (approximately 6 inch diameter) tortilla
1/4 cup mixed salad greens
2 tomato slices

Directions:
Drain and flake crab meat; mix with olive oil and lemon juice; set aside. Heat tortilla according to package directions. Place salad greens, tomato slices and crab meat mixture on center of tortilla. Roll up tortilla and serve.

Your Shopping List
Dairy
1 oz. low fat or nonfat shredded cheddar cheese
4 cups low fat or nonfat milk
1 cup low fat or nonfat ricotta cheese
1 cup low fat or nonfat, plain or sugar-free yogurt
1 oz. string cheese
2 cups light or nonfat, fruit flavored yogurt
3 oz. low fat or nonfat cheese of choice
1 tsp. low fat or nonfat cream cheese
1 egg white
1 tbsp. low fat or nonfat margarine or spread
3 oz. low fat or fat-free shredded Mozzarella cheese
1 tsp. low sodium parmesan cheese
1 cup low fat or nonfat sour cream
3 oz. liquid egg whites

Meat/Fish/Poultry
1 oz. low sodium cooked and sliced chicken breast
2 oz. low sodium, cooked & sliced turkey breast
2 oz. boneless chicken breast
3 oz. ground skinless turkey breast
4 oz. fresh or frozen medium-sized, shrimp
2 slices turkey bacon
2 oz. sliced, deli roast beef

Frozen Foods
2 cups frozen broccoli
1 serving Lean Cuisine Fiesta Grilled Chicken (250 calories)
1 serving Lean Cuisine Spaghetti with Meat Sauce (300 calories)
1 serving Lean Cuisine Deluxe Cheddar Potato (250 calories)
1 serving Lean Cuisine Skillet Sensations Chicken Teriyaki 250 calories)
1 serving Lean Cuisine Dinnertime Selections Beef Steak Tips Dijon (300 calories)
1 serving Birds Eye Voila! Garlic Chicken (250 calories)
1 serving Healthy Choice Creamy Herb Roasted Chicken (200 calories)
1 cup frozen spinach
1 cup frozen cauliflower

Produce
11 cups mixed salad greens
2 medium fresh tomatoes
1 package cherry tomatoes (approximately 15 per package)
2 cups fresh broccoli
2 cloves garlic
1 bell pepper
1 small onion
1 cup fresh snow peas
1 cup fresh vegetable of choice

Canned/Bottled
2 tbsp. reduced fat peanut butter
10 tbsp. of salad dressing, low fat or nonfat; low sodium
1 tbsp. low sodium peanut butter
1 cup wheat germ
1 cup fruit cocktail, juice packed
1 tbsp. sugar free jelly or jam
3 oz. smoked oysters, canned
1 cup club soda, sodium-free
2 tsp. canola oil
2 oz. canned sliced mushrooms
1 cup olive oil
1 cup canned refried beans, low fat or nonfat
1 cup low sodium salsa
1 tbsp. teriyaki sauce
1 cup tomato sauce, low sodium
2 tsp. balsamic vinegar
3 oz. crab meat, canned

Dry Goods
2 servings bread of choice
1 cup fortified cereal
7 slices low sodium whole wheat bread
9 low sodium Triscuits
3 cups popped popcorn
3 tbsp. chopped walnuts
2 tbsp. sliced almonds
2 graham crackers(2.5 inch square)
2 oz. cold cereal
28 oz. almonds, whole
2 oz. hot cereal
1 serving cooking spray
1 oz. lasagna noodles
1 pita bread, approximately 6 inches (2 oz)
1 oz. unsalted pretzels
1 whole wheat (approximately 6 inch diameter) tortilla
2 flour tortillas (approximately 6 inch diameter)
1 cup brown rice
1 English muffin
1 each 6-inch corn tortilla

Condiments
1 tbsp. mustard prepared
1 tsp. Dijon mustard
1 tsp. dried basil
1 tsp. black pepper
1 tsp. chili powder
1 tsp. garlic powder
1 tsp. oregano
1 tsp. vanilla extract
1 tsp. cinnamon

Fruit/Juice
5 servings fruit of choice
1 cup unsweetened fruit juice of choice
1 cup raisins
7 small apples
2 small oranges
3 cups sliced fresh strawberries
1 cup cantaloupe
1 cup fresh raspberries
1 tbsp. dried cranberries
1 fresh lemon