Montana State University

Work Week Ideas

College Office

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:

  1. 6 ounces nonfat yogurt (such as Dannon Light and Fit)
  2. ¾ ounce lowfat cheese (such as Cabot 50% reduced fat Jalapeno-Cheddar) with 1 small apple
  1. 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)
  2. 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
  3. 1 ounce Brie cheese, 3 water crackers, 5 mixed olives

Dessert Ideas:

  1. Klondike Slim-a-Bear Ice cream Sandwich
  2. 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.