A week or so Menu

So I put a menu together that uses recipes we already have in our ward cookbook.  Hopefully this helps some of you.


Breakfasts
1.      Breakfast Burrito
2.      Oatmeal with fruit
3.      Egg muffin (R.S. CB pg. 200, 250 cals)
4.      Egg sandwich
5.      Egg white omelet (3 egg whites and 2 Tbsp reduced fat cheese, cubed small, 106 cals )
6.      French Toast (1 egg white and ½ to 1 Tbsp milk per slice of bread, 117 cals/slice)
7.      Yogurt Smoothie (made by Yoplait in the freezer section, just add milk and blend)
8.      Kashi GoLean Cereal (1/2 serving with an egg white omelet is very filling)
Lunches
1.      Wraps (low carb tortilla with turkey, avocado, tomato, lettuce or do ham or beef with favorite toppings.  You can even do chicken salad.  Chicken with BBQ sauce and reduced fat cheese) Be creative.
2.      Leftovers
3.      Tuna Salad Sandwich (low-fat or fat free mayo, reduced fat cheese, whole wheat bread- open face is best, dill pickle, grill under broiler if desired)
Dinners
1.      Picante Chicken(R.S. CB pg. 57, use fat free cream cheese and low fat cheese)
2.      Creamy Black Bean Salsa Chicken (R.S. CB pg. 57, crockpot recipe, I served it with chips to try and get my kids to try it, kind of worked) (use light cheese and sour cream)
3.      Tacos (You can use tortilla chips, baked preferably, or low carb tortillas by La Tortilla Factory.  I prefer ground turkey with taco seasoning or you can use extra-lean ground beef.  Add your favorite toppings like avocado, tomatoes, lettuce, black beans, reduced fat cheese, fat free sour cream, salsa, etc.)
4.      Teriyaki Beef Tenderloin (R.S. CB pg. 86)
5.      Café Rio Style Pork (R.S. CB pg. 93.  Use tenderloin roast, less fattening and comparable in calories to turkey or chicken, also use BBQ sauce with 7g carbs or less per 2 Tbsp, ketchup without high fructose corn syrup, and splenda)
6.      Maple Salmon (R.S. CB pg. 95- use reduced sodium soy sauce and homemade maple syrup made with splenda)
7.      White Chicken chili-  I’ve given this out a couple times
8.      Beef Roast (I like to put roasts in the crock pot while we are at church.  Can pour some reduced sodium beef broth over it and add veggies and onion if you like.)
9.      Lemon Pepper Chicken- the chicken recipe I posted last week using lemon pepper
10.  Mom’s New Beef Stew (R.S. CB pg.16)
Sides
1.      Parmesan Roasted Cauliflower (R.S. CB pg. 47)
2.      Veggies
3.      Brown Rice
4.      Green Salads
Snacks
1.     String cheese
2.     Almonds
3.     Fruit
4.     Raw Veggies
5.     Cottage Cheese
6.     Non-fat yogurts