food menu

This is our food menu for this week. I only plan out the dinners, but I thought I would write what I have for every meal in case you need some ideas for those too. I will put the recipes I use along with the link.

I have a salad with every meal and only eat a small portion of what I make for dinner.

WEEK ONE:

Friday:

Breakfast- chocolate oatmeal (1/2 cup oatmeal, 1 T cocoa, 1 cup water, 3 packets stevia or other sweetener. put in the microwave for 2 minutes) 170 calories

Lunch- chicken salad

Snack- fit and active chocolate protein bar

Dinner- waffle house

Saturday:

Breakfast- whole grain toast with peanut butter and banana slices, half a grapefruit. 

Lunch- tuna salad sandwich on a whole grain sandwich thin, salad, and some honey dew

Snack- string cheese, half an oatmeal muffin, and a small clementine

Dinner- turkey sausage pasta

Sunday:

Breakfast- oatmeal muffin and bowl of fruit

Lunch- whole wheat tortilla taco, and a salad

Snack- bowl of fruit, yogurt, and granola

Dinner- whole wheat pizza and a salad

Monday:

Breakfast-  Whole wheat toast, scrambled egg(whole + 1 egg white) 1/2 american cheese,

 mixed fruit

Lunch- whole wheat tortilla taco and a salad

Snack-  fruit smoothie (I used watermelon, blueberries, frozen strawberries, and some frozen yogurt)

Dinner- pineapple chicken and corn casserole

Tuesday: 

Breakfast- 1 cup cheerios with skim milk, 1 banana and a scoop of peanut butter

Lunch- salad and leftover pizza

Snack- fruit parfait (banana, yogurt, and granola)

Dinner- chicken taco chili

My waffle recipes

White Waffles

1/2 cup whole wheat oats

1/2 cup cottage cheese

1/2 cup egg whites

mix with a blender

(makes 2 big or 3 smaller waffles)

153 calories for the whole batch.

Whole Wheat Waffles

1/2 cup whole wheat flour

1/4 tsp salt

1/4 tsp baking soda

1/4 tsp baking powder

1/16 tsp stevia or 2 Tablespoons agave or maple syrup

1 Tablespoon milk(increase to 3 T if using stevia)

1/4 cup plus 3 Tablespoons applesauce

2 tsp oil or 1 T more applesauce

1 tsp vanilla

mix dry ingredients together. mix wet ingredients. 

mix them together.

(makes 2) 135 calories for the whole batch.

Whole Wheat Waffles

1 3/4 cups whole wheat flour

2 cups almond milk

2 egg whites

1 teaspoon vanilla

2 teaspoons cinnamon

1 teaspoon baking powder

1 Tablespoon honey

Cottage Cheese Pumpkin Waffles

1/2 cup pumpkin pure

1/3 cup oatmeal

2 teaspoons vanilla

1/2 cup cottage cheese

1 teaspoon baking powder

2 teaspoons cinnamon

1 teaspoon nutmeg

501 calories for the whole batch.

Pumpkin Oatmeal Waffles

1 1/4 cup oatmeal flour (oats grinded into flour texture)

1 teaspoon baking soda

1/2 teaspoon salt

1/2 tsp pumpkin pie spice

1 egg

1/2 cup canned pumpkin

1/2 cup milk

2 Tablespoons honey

2 Tablespoons olive oil

970 calories for the whole batch

Spicy Sausage Pasta

 

1 tbsp olive oil

1 lb smoked turkey sausage
1.5 cups diced onion
2 cloves garlic, minced
2 cups low-sodium chicken broth
1 (10 oz) can Ro-Tel tomatoes and green chiles, Mild
1/2 cup heavy cream
8 oz penne pasta
1/2 teaspoon salt and pepper, each
1 cup Monterey Jack cheese, shredded
1/3 cup thinly sliced scallions
1. Add olive oil to an oven-safe skillet over medium high heat until just smoking. Add sausage and onions and cook until lightly browned, about 4 minutes. Add garlic and cook until fragrant, about 30 seconds.
2. Add broth, tomatoes, cream, pasta, salt and pepper and stir. Bring to a boil, cover skillet, and reduce heat to medium-low. Simmer until pasta is tender, about 15 minutes.
3. Remove skillet from heat and stir in 1/2 cup cheese. Top with remaining cheese and sprinkle with scallions. Broil until cheese is melted, spotty brown, and bubbly.




Whole Wheat Pizza

3 cups whole wheat flour
2 tsp. sugar
1 1/2 tsp. salt
1/2 tsp. yeast
1 1/3 cups cold water
1 Tbsp olive oil
Pizza sauce (fry up some onion, add tomatoes, salt, pepper, garlic powder and simmer for about 15 minutes. I put it in the food processor for a smoother texture.)
mozzarella Cheese
turkey pepperoni
(i would definitely click on the link to read all 
the directions for this recipe.) 

Pineapple Crockpot Chicken

2 lb. chicken tenderloin chunks

1 cup pineapple juice

1/2 cup brown sugar

1/3 cup soy sauce

Crockpot 6-8 hours

Creamed Corn Casserole

1 can corn, drained

1 can creamed corn

4 Tablespoons flour

4 Tablespoons sugar

1 stick of butter, melted

1 cup milk

2 eggs, well beaten

1/2 tsp salt

pepper

mix all of ingredients together. bake at 350 degrees for approximately 1 hour 15 minutes. 

Chicken Taco Chili

1 can black beans

1 can kidney beans

1 can corn

16 oz tomato sauce

28 oz diced tomatoes

1 packet taco seasoning

1 tbsp chili powder

3 boneless chicken breasts 

6 hours high or 10 hours low in the crock pot.