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Menu Planning Project Part II

The document provides a 3-day meal plan with breakfast, lunch, dinner and snack options each day. The meals consist of lean proteins, fruits and vegetables, whole grains and are generally healthy choices with calorie and portion sizes included. Beverages are limited to water and milk. Coffee is included each morning. The plan offers variety in the meals while maintaining overall nutrition and portion guidelines.

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149 views1 page

Menu Planning Project Part II

The document provides a 3-day meal plan with breakfast, lunch, dinner and snack options each day. The meals consist of lean proteins, fruits and vegetables, whole grains and are generally healthy choices with calorie and portion sizes included. Beverages are limited to water and milk. Coffee is included each morning. The plan offers variety in the meals while maintaining overall nutrition and portion guidelines.

Uploaded by

api-383619517
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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Day 1: Thursday Day 2: Friday Day 3: Saturday

Breakfast Breakfast Breakfast


12 fl oz. mug of coffee w/ 1 tsp. of 12 fl oz. mug of coffee w/ 1 tsp. of 12 fl oz. mug of coffee w/ 1 tsp.
Splenda Splenda Splenda
3 oz. of egg whites, scrambled (egg 3 oz. of egg whites, scrambled w/ Raspberries and French toast in a
beaters can be used) cup of spinach (egg beaters can be 12 fl oz. mug:
1 slice of 100% whole wheat toast used) cup of raspberries
w/ 1 tsp. of Promise butter 1 small clementine 2 slices of 100% whole wheat
1 small clementine toast
cup of 1% milk
2 -16.9 fl oz. water bottle 1 16.9 fl oz. water bottle 1 egg
throughout the day throughout the day tsp. of vanilla extract
tsp. of cinnamon
(see next page for recipe)
Lunch Lunch
Baked Chicken Salad: Vegetable and Avocado Salad:
3 oz. of baked chicken, shredded of an avocado, cut in cubes Snack
(prepare night before; see next page 3 cherry tomatoes, washed and 1 cup of cut mixed fruit
for recipe) halved (strawberries, pineapple, and red
3 cherry tomatoes, washed and 3 slices (1/4 cup) of a green pepper grapes)
halved 12 oz. of mixed greens, prepackaged 16.9 fl oz. bottle of water
3 slices of a green pepper and washed
12 oz. of mixed greens, prepackaged 1 tbsp. of Wish Bones Light Italian Lunch
and washed Salmon Salad:
1 tbsp. of Wish Bones Light Italian 16.9 fl oz. bottle of water 6 oz. of salmon, shredded
3 of cherry tomatoes; washed and
16.9 fl oz. bottle of water halved
3 slices of cucumber, halved
Dinner 12 oz. of mixed greens,
Dinner Parchment Baked Salmon with prepackaged and washed
Spaghetti Squash with Tomato Vegetables: Pinch of salt and pepper
Sauce: 2- 6 oz. salmon fillets (save one for
(2 cups) of a baked spaghetti next day) 16.9 fl oz. bottle of water
squash 6 thinly sliced pieces of lemon
8 oz. can of tomato sauce, no salt Only use these for 1 salmon fillet: Dinner
added -1 small carrot, cut into 1 in. pieces Baked Chicken and Spaghetti
(see next page for recipe) -2 stalks of asparagus, cut into thirds Squash with Avocado Dressing:
- cup of sugar snap peas, strings (2 cups) of a spaghetti squash
8 fl oz. of 1% milk removed 3 oz. of baked chicken
(see next page for recipe) of an avocado, smashed
(see next page for recipe)
Dessert 16.9 fl oz. bottle of water
2 scoops of vanilla frozen yogurt 8 fl oz. of 1% milk
using a #8 (1/2 cup) scooper
cup of raspberries

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