News and Tribune

Lifestyles

May 16, 2013

Healthy Meals on a Budget - Menus for a Week

(Continued)

> SOUTHERN INDIANA —

1 cup oatmeal with milk and ½ of an apple, diced

2 slices turkey bacon

Coffee or tea

Lunch:

Turkey, cheese, whole wheat bread sandwich with light mayonnaise

1 Apple (medium)

Crystal light or iced tea (no sugar; artificial sweeteners if needed)

Dinner:

Baked chicken (Bake the whole chicken for use over the next few days.)

Tossed salad with low-fat dressing

Brown rice

Steamed broccoli

Fat-free milk or iced tea

 

Tuesday

Breakfast:

1 scrambled egg

1 slice whole wheat toast

1 cup plain fat-free yogurt with frozen blueberries

Coffee or tea

Lunch:

Tossed salad topped with diced baked chicken/low-fat dressing

1 slice whole wheat bread

2 slices cantaloupe

Fat-free milk, water or iced tea

Dinner:

Chicken vegetable soup  (Use the rest of the baked chicken.)

Tossed salad with low-fat dressing

1 apple tart (Baked with sliced apple, prepared pie crust, cinnamon, 1 tablespoon sugar)

Fat-free milk or iced tea

 

Wednesday (Meatless Day)

Breakfast:

Smoothie (cantaloupe, frozen blueberries, plain fat free yogurt)

1 slice whole wheat toast

Coffee or tea

Lunch:

Grilled cheese sandwich

Kale chips

Sliced pear

Fat-free milk or water

Dinner:

Whole grain pasta with tomato basil sauce

Tossed salad/low-fat dressing

Steamed carrots and broccoli

1 slice whole wheat bread

Fat-free milk or iced tea

 

Thursday

Breakfast:

Cottage cheese/fruit

1 slice whole wheat toast

Coffee or tea

Lunch:

Tuna salad sandwich/whole grain bread

Grapes (1/2 cup)

Low-fat yogurt

Water or iced tea

Dinner:

Great Northern beans with onion, kale and yellow squash

Tossed salad (lettuce, sliced apples, and orange sections)

Corn muffins

Fat-free milk or iced tea

 

 

 

Friday

Breakfast:

Smoothie (banana, blueberries, fat-free yogurt)

Whole wheat toast

Coffee or tea

Lunch:

Peanut butter/fruit spread/banana sandwich

Sliced apples

Crystal light or iced tea

Dinner:

Baked cod with lemon and herbs

Baked potato

Tossed salad

Fat-free milk or iced tea

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