MONTHLY
WEEKLY
DAILY
Breakfast
Lunch
Dinner
Snacks
Sunday - November 1
1 1/4 cups bran flakes
8-ounces 1% milk
1/4 cup raisins
1 oz. almonds (or other nut)
8 ounces orange juice
Calorie Count
657
Turkey and Roasted Red Pepper Sandwiches on Focaccia (use whole wheat bread)
medium apple
438
Fettuccine with Basil-Walnut Pesto
1 1/2 cups mixed salad greens
whole sliced tomato
2 TBSP Roasted Shallot Vinaigrette (or bottled dressing)
519
medium banana
1 cup 1% fat yogurt
1/2 cup Great Almond Granola
603
Total Calories: 2217
Monday - November 2
8 ounces pineapple juice
Blueberry Bran Muffins
Easy Breakfast Burrito
497
Grilled Salmon and Fresh Spinach Wraps (or sub chicken or tuna)
medium pear
422
Lemon Oregano Chicken Scaloppine
Brown Rice Pilaf
Steamed Carrots
Wild Mushroom Salad with Micro Greens and Pecans with Aged Balsamic Vinegar
759
Sweet Nutty Raisin Snacks
1 cup 1% fat yogurt
Banana Fruit Smoothie
533
Total Calories: 2211
Tuesday - November 3
Blackberry-Walnut Muesli (prep the night before)
1 egg (cooking method of choice)
medium banana
8 ounces orange juice
451
Ravioli with Bell Pepper Sauce
1 TBSP Parmesan cheese
Simple Fruit Salad
313
Lean Beef and Black Bean Tortillas with Fresh Salsa (or sub turkey or chicken)
1 1/2 cups mixed salad greens
2 TBSP Roasted Garlic Vinaigrette (or other bottled dressing)
whole sliced tomato
602
Merlot Poached Dessert Pears
1/2 cup Honey Vanilla Frozen Yogurt
1 oz. whole grain - high fiber crackers (reduced sodium)
medium pear
833
Total Calories: 2199
Wednesday - November 4
Potato and Onion Frittata with Herbs
whole wheat english muffin toasted
1 TBSP all-fruit jam
Fall Fruit Salad
8 ounces orange juice
566
Tuna Nicoise Sandwiches (use whole grain bread)
medium orange
string cheese stick
Toasted Pumpkin Seeds
444
Chicken Pot Pie with Cornbread Crust
1 1/2 cups mixed salad greens
2 TBSP Roasted Red Pepper Vinaigrette (or other bottled dressing)
1/2 cup kidney beans
588
Honey-Almond Biscotti
Mixed Berry Smoothie
1/2 cup Happy Trail Mix
small apple
8 oz. 1% milk
600
Total Calories: 2198
Thursday - November 5
Golden Grain Griddle Cakes with Apple Sizzle (or other fruit topping)
4 ounces cranberry juice
1 cup 1% fat yogurt
690
Fettuccine with Swiss Chard and Garlic with Parmesan Cheese
Baby Spinach Salad with Sherry Vinaigrette (or use other greens)
434
Roast Turkey Breast with Chipotle-Herb Rub
Three-Bean Salad
Sauteed Broccoli Florets
655
2 TBSP unpopped popcorn (3.5 cups popped)
popped in 1 TBSP canola oil (may add dash of salt)
1 cup grapes
1 oz. whole grain - high fiber crackers (reduced sodium)
1 ounce reduced-fat cheddar cheese
422
Total Calories: 2201
Friday - November 6
Great Almond Granola
1 cup 1% fat yogurt
sliced banana
8 ounces orange juice
1 slice Quiche Lorraine
960
Fall Salad with Asian Pears and Walnuts with Sherry Vinaigrette
whole wheat roll
1 TBSP light butter spread
502
Pan-Roasted Red Snapper (or sub chicken)
Orzo Salad
Herbed Lemony Swiss Chard
397
(1) Dried Cherry and Walnut Bars with Chocolate Drizzle
8 oz. 1% milk
338
Total Calories: 2197
Saturday - November 7
Peanut Butter Oatmeal
1 cup 1% fat yogurt
banana
608
Pumpkin Bisque
Brown Rice and Crunchy Vegetable Salad
medium pear
whole wheat roll
1 TBSP light butter spread
557
Chicken Fingers with Honey Mustard
Black Bean and Fresh Corn Salad with Red Peppers
Oven Roasted Tomatoes
693
(2) Applesauce Oatmeal-Raisin Cookies
Mulled Cider
337
Total Calories: 2195
Sunday - November 8
8 oz. cranberry juice
toasted whole wheat english muffin
Scrambled Eggs with Chives and Sour Cream
388
Grilled Shrimp Caesar Salad (may sub chicken or lean beef)
1 slice Caramelized Onion Bruschetta
medium pear
495
Pork Chops with Sauteed Apples and Dijon Cream Sauce (or sub chicken)
Simply Roasted New Potatoes
1 1/2 cups mixed salad greens
2 TBSP Balsamic Vinaigrette (or other bottled dressing)
1/2 cup kidney beans
1/2 of a sliced avocado
5 olives
959
1 cup 1% fat yogurt
1 cup mixed berries
(3) Basic Biscotti
1/2 cup baby carrots
377
Total Calories: 2219
Monday - November 9
toasted whole wheat bagel
1 TBSP reduced fat cream cheese
Fall Fruit Salad
4 ounces pineapple juice
516
Spicy Noodles with Chicken and Spinach (try whole grain pasta)
524
Grilled Sirloin Steaks with Cherry Tomato and Corn Relish (or sub chicken)
Quick Chick Pea Salad
Spinach and Mushroom Salad with Walnuts and Mustard Vinaigrette (or sub other greens)
678
1 cup raw veggies
2 TBSP Hummus
whole wheat Pita bread toasted and cut into quarters
Raspberry Smoothie
463
Total Calories: 2181
Tuesday - November 10
Cranberry-Walnut Oatmeal
1 cup 1% fat yogurt
8 oz. pineapple juice
675
Tuna Salad Wraps (use whole wheat tortilla)
medium pear
1 oz. baked tortilla chips
2 TBSP Avocado Salsa
549
Conchiglie with Broccoli
1 1/2 cups mixed salad greens
2 TBSP Roasted Garlic Vinaigrette (or other bottled dressing)
1/2 cup garbanzo beans
824
medium orange
string cheese stick
150
Total Calories: 2198
Wednesday - November 11
Banana and Yogurt Parfaits with Granola and Strawberry Sauce
4 ounces pineapple juice
1 slice toasted whole grain bread
1 TBSP light butter spread
1 TBSP all-fruit jam
601
Lentil and Prosciutto Soup
1 slice Three Pepper Cornbread
Fall Fruit Salad
588
Pasta Primavera with Chicken
1 1/2 cups mixed salad greens
2 TBSP Dill Vinaigrette (or other bottled dressing)
667
(2) Chocolate-Cranberry Clusters
8-ounces 1% milk
1 oz. almonds (or other nut)
345
Total Calories: 2201
Thursday - November 12
1 1/4 cups bran flakes
8-ounces 1% milk
1/4 cup raisins
1 oz. sliced almonds
sliced banana
4 ounces cranberry juice
770
Pizza with Mushrooms and Three Colored Peppers
Caesar Salad
553
Basic Beef Burritos (may sub chicken)
Green Salad
1 oz. baked tortilla chips
2 TBSP Avocado Salsa
864
0
Total Calories: 2187
Friday - November 13
8 ounces orange juice
Muesli with Pears and Pecans
toasted whole wheat english muffin
1 TBSP all-fruit jam
1 TBSP peanut butter
540
Black Bean Soup with Fresh Tomato Salsa
1 oz. baked tortilla chips
medium orange
387
Grilled Lamb Chops with Apple-Mint Glaze (or sub chicken)
Brown Rice Pilaf
Sautéed Broccoli Florets
648
1 cup 1% fat yogurt
1/2 cup Happy Trail Mix
Spicy Cocktail Nuts
613
Total Calories: 2188
Saturday - November 14
Blueberry Coffee Cake
medium banana
1 cup 1% fat yogurt
8 oz. cranberry juice
830
Fresh Greens with Grilled Turkey and Apples with Walnuts and Cranberry Vinaigrette
whole wheat roll
1 TBSP light butter spread
490
Lemon-Thyme Chicken
Brown Rice Pilaf
Steamed Carrots
476
1 oz. reduced-fat cheddar cheese
1 oz. whole grain - high fiber crackers (reduced sodium)
1 cup grapes
Cinnamon Hot Chocolate (or other low-fat mocha drink)
427
Total Calories: 2223
Sunday - November 15
2 slices French Toast with Apple Sizzle (use whole grain bread)
1 cup 1% fat yogurt
4 ounces orange juice
730
Cold Soba Noodle Salad with Scallions and Red Peppers
Asian Grilled Chicken Breasts
Fall Fruit Salad
667
Pan-Roasted Red Snapper (or sub chicken)
Traditional Risotto
Herbed Lemony Swiss Chard
603
(2) Pumpkin Cookies
1 cup 1% milk
177
Total Calories: 2177
Monday - November 16
1 cup 1% fat yogurt
Pumpkin Muffins with Candied Ginger
1 egg (cooking method of choice)
8 ounces cranberry juice
596
Tortellini with Tomato Basil Sauce
whole wheat roll
Arugula Mushroom Salad
602
Basic Chicken and Vegetable Kebabs
Risotto with Fresh Kale
1 1/2 cups mixed salad greens
whole sliced tomato
2 TBSP Basic Vinaigrette (or bottled dressing)
742
medium pear
1 oz. whole grain - high fiber crackers (reduced sodium)
string cheese stick
255
Total Calories: 2195
Tuesday - November 17
8 ounces pineapple juice
Oatmeal with Dried Cherries and Walnuts
Fall Fruit Salad
558
Black Beans and Rice
medium apple
Baby Spinach Salad with Sherry Vinaigrette (or use other greens)
468
Turkey Rigatoni with Olives and Tomato Sauce
1 1/2 cups mixed salad greens
2 TBSP Balsamic Vinaigrette (or bottled dressing)
660
1 cup 1% fat yogurt
1/2 cup Great Almond Granola
sliced apple
541
Total Calories: 2227
Wednesday - November 18
1/2 cup Great Almond Granola
1 cup 1% fat yogurt
1 cup mixed berries
8 ounces cranberry juice
669
Asian Chicken Wraps with Snow Peas
medium orange
1 oz. pretzels
648
Roasted Rockfish with Tomatoes and Artichokes with Lemon and Rosemary (or sub chicken)
Almond Rice Pilaf
Sautéed Green Beans
445
Cinnamon Chips with Fruit Salsa
Chocolate Pudding with Fresh Raspberries
472
Total Calories: 2234
Thursday - November 19
Peanut Butter Oatmeal
sliced banana
8 oz. pineapple juice
1 cup 1% fat yogurt
739
Pumpkin Bisque
Brown Rice and Crunchy Vegetable Salad
medium pear
357
Chicken Fingers with Honey Mustard
Black Bean and Fresh Corn Salad with Red Peppers
Caesar Salad
789
Mulled Cider
(2) Apple-Walnut Cookies
1 cup grapes
317
Total Calories: 2202
Friday - November 20
Scrambled Eggs with Chives and Sour Cream
1 slice Super Moist Pumpkin Bread
Fall Fruit Salad
8 oz. cranberry juice
534
Grilled Chicken Couscous Salad with Lemon-Yogurt Dressing
1 cup grapes
Whole wheat pita bread
596
Hungarian Beef Stew
1 cup whole wheat noodles
1 1/2 cups mixed salad greens
2 TBSP Rosemary Vinaigrette (or bottled variety)
795
2 TBSP unpopped popcorn (3.5 cups popped)
popped in 1 TBSP canola oil (may adda dash of salt)
string cheese stick
287
Total Calories: 2212
Saturday - November 21
Greek Frittata with Spinach and Feta Cheese
2 slices whole grain toast
1 TBSP light butter spread
8 ounces orange juice
banana
633
Split Pea Soup
1 slice Roasted Garlic and Red Pepper Bruschetta
1 cup grapes
412
Stir-Fried Beef with Fall Vegetables (may sub salmon or chicken)
Basic Brown RIce
1 1/2 cups mixed salad greens
2 TBSP Soy-Lime Vinaigrette (or bottled dressing)
650
Bourbon Apple Tarts
1 cup 1% milk
510
Total Calories: 2205
Sunday - November 22
(1) Cheese Blintzes with Sour Cream and Raspberry Preserves
Fall Fruit Salad
Cinnamon Hot Chocolate (or other low-fat mocha drink)
8 ounces pineapple juice
657
Bibb Lettuce with Grilled Tuna and Black Beans with Avocado and Cilantro Vinaigrette (may sub chicken)
asian pear
whole wheat roll
1 TBSP light butter spread
707
Classic Italian Spaghetti and Meatballs (may sub ground turkey)
1 1/2 cups mixed salad greens
2 TBSP Balsamic Vinaigrette (or bottled dressing)
654
Fresh Fruit with Maple-Vanilla Yogurt Dip
168
Total Calories: 2186
Monday - November 23
toasted whole wheat bagel
1 TBSP reduced fat cream cheese
8 ounces cranberry juice
medium apple
550
HAPPY THANKSGIVING!
Acorn Squash and Apple Soup
Simply Roasted Turkey Breast
Wild Rice with Dried Cranberries and Walnuts
Roasted Brussels Sprouts
658
Cranberry-Turkey Salad Sandwiches on Focaccia
Fall Fruit Salad
1 oz. pretzels
643
Cinnamon-Apple Cake
Classic Hot Chocolate
376
Total Calories: 2227
Tuesday - November 24
1/2 cup Great Almond Granola
1 cup 1% fat yogurt
sliced apple
8 ounces orange juice
672
Steak Wraps with Arugula and Tomatoes (or sub chicken) (use whole wheat wraps)
1 cup grapes
471
Turkey Piccata
Butternut Squash Risotto
Steamed Broccoli
615
1 slice Apple Cranberry Bread
8-ounces 1% milk
1/2 cup Pear Sorbet
412
Total Calories: 2170
Wednesday - November 25
1 1/4 cups bran flakes
8-ounces 1% milk
1/4 cup raisins
1 oz. sliced almonds (or other nuts)
8 oz. orange juice
655
Grilled Honey-Mustard Chicken Sandwiches (try whole wheat bread)
1 cup raw veggies
medium orange
599
Pan-Seared Halibut Steaks with Lemon Zest (or sub chicken breast) (1395)
Basmati Rice
1 1/2 cups mixed salad greens
2 TBSP Basic Vinaigrette (or bottled dressing)
1/2 cup garbanzo beans
567
sliced banana
1/2 cup non-fat frozen yogurt
1 oz. dry roasted peanuts
401
Total Calories: 2222
Thursday - November 26
Quiche Lorraine
2 slices multi grain bread
1 TBSP light butter spread
1 cup 1% fat yogurt
1 cup mixed berries
8 ounces orange juice
878
Curried Chicken Salad Sandwiches
1 oz. baked tortilla chips
medium apple
548
Fall Chicken Fricassee with Barley Pilaf
Fall Fruit Salad
442
Sliced Bananas with Butterscotch Pudding
8 oz. 1% milk
316
Total Calories: 2184
Friday - November 27
Maple-Flax Seed Oatmeal
4 ounces cranberry juice
medium apple
408
Grilled Chicken Sandwich with Avocado and Tomato
1 cup grapes
616
Simply Grilled Swordfish (or sub chicken)
Festive Rice Salad
Grilled Vegetables
591
Banana Fruit Smoothie
1/2 cup Happy Trail Mix
1 slice Super Moist Pumpkin Bread
592
Total Calories: 2207
Saturday - November 28
Whole Wheat Griddle Cakes
Cranberry Sizzle (or other fruit topping)
8 oz. orange juice
389
Tomato and Mozzarella Sandwiches with Basil on Focaccia (try whole wheat bread or roll)
1 cup raw veggies
medium orange
1 oz. baked tortilla chips
477
Spinach Fettuccine with Artichokes
1 1/2 cups mixed salad greens
2 TBSP Dill Vinaigrette (or bottled dressing)
601
Whole wheat pita bread (toasted and quartered)
2 TBSP Hummus
1/2 cup baby carrots
Mixed Berry Smoothie
Caramel Popcorn
717
Total Calories: 2184
Sunday - November 29
Easy Breakfast Burrito
1 cup 1% fat yogurt
medium banana
649
Lemon Tagliarini with Parmesan
whole wheat roll
medium orange
597
Chipotle Pork Tenderloin with Red Currant Salsa (or sub chicken)
Risotto with Three Bell Peppers
1 1/2 cups mixed salad greens
2 TBSP Roasted Garlic Vinaigrette (or bottled dressing)
618
medium pear
1 oz. whole grain high fiber crackers (reduced sodium)
string cheese stick
2 ginger snaps
315
Total Calories: 2179
Monday - November 30
toasted whole wheat bagel
1 TBSP reduced fat cream cheese
8 ounces cranberry juice
medium banana
621
Roast Beef Sandwiches on Foccacia with Dijon-Horseradish Sauce (may sub turkey and use whole wheat)
medium orange
368
Basic Bean Burritos
1 1/2 cups mixed salad greens
1/2 of an avocado
2 TBSP Basic Vinaigrette (or bottled dressing)
859
1/4 cup raisins
1 oz. walnuts (or other nuts)
1 cup grapes
366
Total Calories: 2214
