MENU IDEAS BASED ON AN ARTICLE AND RECIPES BY JOY BAUER, RD, AND KATHY MCMANUS, RD
as seen at www.msnbc.com, October 2007.
Breakfast Ideas
Monday:
1 whole egg plus 2 egg whites scrambled in a small plan with cooking spray, 2 tbsp grated Parmesan and 1 tsp chopped fresh basil 1 slice whole-wheat toast with 2 tsp 100% fruit spread (such as Polaner All Fruit) 4 ounces calcium-enriched V8 juice |
Tuesday:
½ cup dry quick-cooking oatmeal (microwave) and ½ cup skim milk; stir in ½ cup fresh or frozen (thawed) blueberries and 1 tbsp chopped walnuts |
Wednesday:
1 whole-wheat English muffing topped with 1 tbsp natural chunky peanut butter ½ medium banana 4 ounces calcium-enriched orange juice |
Thursday:
Yogurt Parfait: Layer 2 cups fresh or frozen (thawed) mixed berries, 6 ounces plain yogurt and ¼ cup granola in a large parfait glass or goblet |
Friday:
Cheese Omelet: 1 whole egg and 2 egg whites, ¼ cup grated light cheddar, vegetable oil cooking spray 2 slices honeydew melon ½ toasted whole-wheat English muffin topped with 2 tsp 100% fruit spread |
Lunch Ideas:
Monday:
Greek Chicken Salad: Toss 3 ounces cooked boneless, skinless chicken breast (such as Perdue Short Cuts) with 2 cups chopped romaine, ¼ cup chopped green peppers, ¼ cup chopped cucumber, 4 halved cherry tomatoes, 4 slices radishes, 1 chopped celery stalk, 2 black olives Dressing: Combine ¼ cup nonfat plain yogurt, ¼ crumbled reduced-fat feta cheese, 1 tsp red wine vinegar and ¼ tsp. dried dill. Toss with salad. Enjoy 2 Wasa crackers on the side. |
Tuesday:
Turkey-Mango Wrap: Stir 2 dashed Tabasco sauce into 2 tsp light mayo. Spread on an 8-inch whole-wheat tortilla. Top with 3 ounces roast turkey breast, ¼ cup frisee, ¼ mango, sliced. Roll closed. Enjoy 8 baby carrots on the side. |
Wednesday:
Roast Beef Sandwich with Horseradish Mayo: Combine 2 tsp. mayo with ½ tsp. prepared horseradish; spread on 2 slices rye bread. Place 3 ounces thinly sliced roast beef, 2 slices tomato and romaine lettuce on 1 slice; top with other slice. 1 cup cantaloupe chunks |
Thursday:
Tuna Panzanella: Whisk 2 tsp. extra virgin olive oil with 1 tsp red wine vinegar, 1 tbsp fresh chopped (or 1 tsp dried) basil, 1 tsp. chopped fresh (or a pinch of dried) mint and a pinch of salt. Toss with 2 slices (1 ounce each) toasted or slightly stale (left out overnight) whole-wheat bread cut in cubes, 2 chopped plum tomatoes, ¼ cup thinly sliced red onion and 3 ounces chunk-light tuna in water, drained. Serve on a bed of romaine. |
Friday:
Chicken Caesar Salad: Toss 3 cups romaine with 3 ounces grilled chicken breast, ¼ cup croutons, 4 cherry tomatoes, 2 slices red onion, 1 tbsp Caesar dressing and 1 tbsp grated Parmesan 1 small whole-wheat roll |
Dinner Ideas:
Monday:
Mustard-Crusted Salmon Combine: 1 tbsp light sour cream with 1 tsp. Dijon mustard; spread over 1 salmon fillet (5 ounces) and grill or broil to desired doneness, 7 to 8 minutes. Confetti Couscous: Bring ¼ cup chicken or vegetable broth and 1 tbsp orange juice to a boil in a small pot; stir in ¼ cup whole-wheat couscous, ¼ cup thawed frozen peas and ¼ cup chopped red bell pepper. Stir once, cover and let stand 15 minutes, until couscous absorbs liquid. Steam 1 ½ cups broccoli |
Tuesday:
Rotini with Meat Sauce: Prepare 1 cup (cooked) whole-wheat rotini pasta; set aside. Brown 4 ounces lean ground sirloin with ¼ cup chopped red onion and ¼ tsp. dried thyme over medium-high heat in a small skillet. Stir in 1/3 cup marinara sauce (such as Classico) and heat through. Toss pasta with sauce and top with 1 tbsp grated Parmesan. Salad: Whisk 1 ½ tsp extra virgin olive oil, 1 tsp balsamic vinegar and ¼ tsp. Dijon mustard in a bowl; toss with 2 cups mixed greens and ½ cup slices roasted red pepper |
Wednesday:
Shrimp Stir-Fry: Heat 1 tsp. canola oil in a medium skillet; stir-fry ½ cup sliced red bell pepper, ¼ cup sliced yellow summer squash and ¼ cup chopped red onion for 2 minutes. Add 12 large shrimp (about 6 ounces); stir-fry 2 minutes. Add ½ cup snow peas; stir-fry until shrimp is nearly cooked through, about 2 minutes more. Stir in 1 tbsp. hoisin sauce; cook until shrimp is cooked through, 30 to 60 seconds more. ½ cup cooked quick-cooking brown rice |
Thursday:
Black Pepper-Balsamic Pork: Sprinkle a 4-ounce center-cut boneless pork chop with 1/8 tsp cracked black pepper, 1/8 tsp salt and 1/8 tsp dried thyme. Heat 1 tsp olive oil in a small skillet; cook pork 3 minutes per side. Remove from skillet; add 2 tbsp each balsamic vinegar and chicken broth to pan; boil until thick, 60 seconds. Return pork to pan to coat. Put pork on plate and drizzle with sauce. 1 cup cooked barley with 3 quartered cherry tomatoes, 1 tbsp chopped fresh parsley, 2 tsp extra virgin olive oil and a pinch of salt. Steam 1 cup green beans |
Friday:
Spicy Steak: Rub a 5-ounce flank steak with a mixture of ½ tsp. brown sugar, ¼ tsp. ground cumin, 1/8 tsp cayenne and 1/8 tsp salt; broil 5 to 6 minutes on each side. 1 baked potato topped with 2 tbsp. light sour cream 4 cups spinach sautéed in 1 tsp olive oil, 1 tsp lemon juice and 1 clove garlic, chopped. 8 ounce 100% cranberry juice with seltzer water (4 ounces) |
Snack Ideas:
- 6 ounces nonfat yogurt (such as Dannon Light and Fit)
- ¾ ounce lowfat cheese (such as Cabot 50% reduced fat Jalapeno-Cheddar) with 1 small apple
- 6 baby carrots and 2 celery stalks, cut in sticks, with 2 tbsp fat-free bleu cheese dressing (such as Wish-Bone Fat-Free Chunky Bleu Cheese)
- Trail Mix: combine ¼ cup puffed rice cereal, ¼ cup puffed corn cereal, 1 tbsp sunflower seeds, ¼ cup dried cherries and 1 tbsp chocolate chips
- 1 ounce Brie cheese, 3 water crackers, 5 mixed olives
Dessert Ideas:
- Klondike Slim-a-Bear Ice cream Sandwich
- 1 piece prepared angel food cake topped with 1 cup sliced fresh or frozen (thawed) strawberries and drizzled with 2 tsp chocolate syrup (such as Hersheys)
If you have questions, contact Linda J. Hogg, RD, LN, Nutritionist at the Student Health Service at 994-4380.
