Dollface
07-03-2008, 11:58 AM
Day 4: Across the states
Regional foods from around the United States introduce us to different flavors and might bring back a few memories. We’ve taken some of the best that our nation has to offer and put them into a day’s worth of tasty, easy-to-prepare meals and snacks. Enjoy!
California breakfast
Smoothie made by blending together: 1 cup coffee low-fat yogurt, 1 cup calcium-fortified orange juice, 1/2 banana, 1 tablespoon orange marmalade, and 1 teaspoon 100% pure instant coffee (optional)
Florida sunshine snack
1 orange, sectioned
2 fig bars
Sparkling water
Santa Fe lunch
Sandwich (broil if desired) made with: 2 slices whole-wheat bread, 1/2 chicken breast (roasted), 2 canned whole green chiles, and 1 slice Monterey jack cheese
Crunchy pea-pod salad made with: 1 cup steamed and cooled pea pods, 1 cup washed fresh spinach leaves, 1 chopped tomato, 1 tablespoon olive oil, 2 teaspoons red wine vinegar, 1 teaspoon soy sauce, and 1/2 teaspoon honey
Sparkling water
Dip-and-dunk snack
1/2 whole-wheat pita with 1/3 cup hummus dip
10 baby carrots
Iced herbal tea
Texas longhorn dinner
Beef fajita made with one 8-inch flour tortilla filled with: 2 ounces grilled extra-lean roast beef; 1/2 sliced red bell pepper; 1/2 sliced green bell pepper; 1/2 cup sliced onion; 2 cloves finely chopped garlic; 1/2 cup canned black beans, rinsed and drained; and 2 tablespoons fajita sauce
2 cups torn romaine lettuce tossed with 2 tablespoons each olive oil and red wine vinegar
Water, sparkling water, or herbal tea
Midwest sip-’n’-relax snack
1 cup fat-free milk, warmed and flavored with ground nutmeg and vanilla extract
Day 4 nutritional information
Calories: 1,984
Fat: 29% or 64 grams
Protein: 20%
Carbohydrate: 51%
Day 5: Around the world and back again
The next best thing to traveling to exotic places is to bring a sample of those places to your home. Adding a bit of adventure to your life can be as simple as including a taste treat from another country in your menus for the day.
Get-up-and-go breakfast
2/3 cup oatmeal cooked in 1 cup vanilla-flavored soy milk and topped with: 2 tablespoons toasted wheat germ, 2 tablespoons raisins, and 2 tablespoons chopped walnuts
1 cup calcium-fortified orange juice
1 banana
Herbal or green tea, regular tea, or coffee
On-the-road snack
1 cup plain nonfat yogurt with 2 tablespoons chopped dates and 1 tablespoon chopped almonds
Iced green tea or water
A-taste-of-Thai lunch
Thai tofu salad (serve hot or cold) made with: 3 ounces firm tofu, cut into cubes and heated in a nonstick skillet for 5 minutes. Add 2 cups shredded coleslaw mix, 1 tablespoon peanut sauce, and 1 tablespoon sunflower seeds. Heat over medium heat for 2 minutes or until heated through, but still crunchy. Top with 1/4 cup finely chopped fresh cilantro.
Medium tomatoes, sliced and topped with: 2 cloves finely chopped garlic, 2 tablespoons finely chopped fresh basil, and 1 teaspoon balsamic vinegar
Sparkling water with lemon or herbal tea
Return-trip boost
1 cup nonfat milk blended with: 1 teaspoon honey, 1/4 teaspoon ground nutmeg, and 1 ice cube
All-American dinner–with a twist:
4 ounces roasted chicken breast (stuff chicken with fresh rosemary and onions before roasting)
Glazed carrots made with: 1 cup sliced carrots cooked with 1/3 cup calcium-fortified orange juice and 1 teaspoon olive oil until tender. In a small bowl stir together 1/2 teaspoon cornstarch, 1/4 teaspoon ground ginger, and pinch ground nutmeg; stir in 3 tablespoons cold water. Add ginger mixture to carrots and stir over medium heat until sauce thickens. Sprinkle with 2 teaspoons finely chopped fresh chives and pinch crushed red pepper (optional).
1 cup steamed Brussels sprouts
1 cup mashed parsnips sprinkled with ground nutmeg
Sparkling water with lime juice
End-of-the-journey snack
2 cups frozen grapes
Water
Day 5 nutritional information
Calories: 1,943
Fat: 23% or 51 grams
Protein: 20%
Carbohydrate: 57%
Day 6: Timely menu
Trying to juggle a new baby with all your other responsibilities can tax the patience of a saint. Since nutritious foods can help calm you down, here’s a day’s worth of de-stressing meals and snacks designed to soothe any time-challenged new mom.
Too-good-to-be-true breakfast
Veggie omelet: Coat 10-inch nonstick skillet with nonstick cooking spray. Beat 1 whole large egg with 2 large egg whites; pour into skillet. Cover and cook over medium heat until cooked through and firm. Remove in 1 piece, place on plate, fill with steamed sliced vegetables (such as onions, zucchini, mushrooms, and red bell peppers) and fresh herbs. Fold egg mixture over vegetables to form an omelet.
1 slice whole-wheat bread, toasted, and topped with 1 tablespoon apricot preserves
6 ounces grapefruit juice
Herbal or green tea
Quick-fix smoothie snack
1 cup fat-free milk blended with 1 banana and ice
The 10-minute lunch
Open-face black bean burrito made with 1 whole-wheat tortilla, warmed and filled with: 1/2 cup black beans, cooked (or canned, rinsed and drained); 1/4 cup cooked brown rice; 1/4 cup shredded cheddar cheese; 3 tablespoons diced canned green chiles; 2 tablespoons enchilada sauce; and 1 tablespoon finely chopped fresh cilantro. Top with 2 tablespoons fat-free sour cream and 3 tablespoons salsa
1 medium orange, cut into wedges
1/2 fresh papaya or 1/8 small cantaloupe, peeled, seeded, and sliced
Iced tea
Stress-reliever snack
1/3 cup hummus
1 carrot, peeled and cut into sticks
1/3 cup jicama strips
Water or herbal or green tea
Mood-booster dinner
5 ounces grilled or broiled salmon fillet, rubbed with fresh dill and lemon juice
1 cup cooked wild rice with 2 tablespoons slivered almonds
15 fresh mushrooms and 3 cloves finely chopped garlic cooked in 1/4 cup chicken broth
15 asparagus spears, steamed
Sparkling water, herbal tea, or water
Night-cap snack
1 cup fat-free milk, warmed and flavored with almond extract and ground nutmeg
1 cup fresh berries
Day 6 nutritional information
Calories: 1,965
Fat: 21% or 46 grams
Protein: 20%
Carbohydrate: 59%
Day 7 Celebrate the holidays
Tradition–isn’t that what the holidays are all about? Whether it’s Christmas or Hanukkah, the Fourth of July, or Thanksgiving, it’s the tradition and ritual, the time spent with loved ones, and the celebration of the human spirit that makes these times of the year so magical. Reminisce about your favorite holidays as you feast on the holiday-style meals and snacks in this menu!
Autumn breakfast
1 buckwheat pancake with 1 tablespoon raspberry preserves and 1 cup fresh red raspberries
1/2 cantaloupe with lemon juice and a sprig of fresh mint
1 cup fat-free milk
Halloween snack
1 cup plain low-fat yogurt mixed with: 2 tablespoons dried fruit, 2 tablespoons slivered almonds, 2 tablespoons sunflower seeds, 1 teaspoon NESTLÉ® TOLL HOUSE®
Semi-Sweet Chocolate Mini Morsels, and 1 teaspoon honey
Yuletide lunch
Ham sandwich made with: 2 slices whole-wheat bread, 1 teaspoon honey mustard, 4 ounces finely chopped or ground lean ham, 2 lettuce leaves, and 2 slices tomato
Tossed salad made with: 2 cups torn leaf lettuce; 1/2 fresh pear, sliced; and 2 tablespoons fat-free vinaigrette dressing
1 cup tomato juice with a dash bottled hot pepper sauce
Thanksgiving snack
2 large celery stalks filled with 1 1/2 tablespoons peanut butter or almond butter and 1 teaspoon cranberry sauce
Sparkling water with lemon
Summer-on-the-deck dinner
Prawn kabobs: Skewer and grill or broil the following: 6 jumbo shrimp, peeled and deveined; 2 bell peppers (green, red, orange, or yellow), cut into strips or 1-inch pieces; 1/2 cup thickly sliced red onions; and 6 large fresh mushrooms
1/2 acorn squash, baked
Sparkling water with lime or herbal or green tea
Fourth of July snack
Fruit salad made with: 1 fresh papaya or peach, peeled, seeded, and sliced; 1 cup pineapple chunks; 18 canned mandarin orange sections, drained; 1/3 cup sliced, peeled avocado; 1 tablespoon grated orange peel; and 2 tablespoons fruit-flavored low-fat vinaigrette dressing
Day 7 nutritional information
Calories: 1,972 calories
Fat: 23% or 51 grams
Protein: 20%
Regional foods from around the United States introduce us to different flavors and might bring back a few memories. We’ve taken some of the best that our nation has to offer and put them into a day’s worth of tasty, easy-to-prepare meals and snacks. Enjoy!
California breakfast
Smoothie made by blending together: 1 cup coffee low-fat yogurt, 1 cup calcium-fortified orange juice, 1/2 banana, 1 tablespoon orange marmalade, and 1 teaspoon 100% pure instant coffee (optional)
Florida sunshine snack
1 orange, sectioned
2 fig bars
Sparkling water
Santa Fe lunch
Sandwich (broil if desired) made with: 2 slices whole-wheat bread, 1/2 chicken breast (roasted), 2 canned whole green chiles, and 1 slice Monterey jack cheese
Crunchy pea-pod salad made with: 1 cup steamed and cooled pea pods, 1 cup washed fresh spinach leaves, 1 chopped tomato, 1 tablespoon olive oil, 2 teaspoons red wine vinegar, 1 teaspoon soy sauce, and 1/2 teaspoon honey
Sparkling water
Dip-and-dunk snack
1/2 whole-wheat pita with 1/3 cup hummus dip
10 baby carrots
Iced herbal tea
Texas longhorn dinner
Beef fajita made with one 8-inch flour tortilla filled with: 2 ounces grilled extra-lean roast beef; 1/2 sliced red bell pepper; 1/2 sliced green bell pepper; 1/2 cup sliced onion; 2 cloves finely chopped garlic; 1/2 cup canned black beans, rinsed and drained; and 2 tablespoons fajita sauce
2 cups torn romaine lettuce tossed with 2 tablespoons each olive oil and red wine vinegar
Water, sparkling water, or herbal tea
Midwest sip-’n’-relax snack
1 cup fat-free milk, warmed and flavored with ground nutmeg and vanilla extract
Day 4 nutritional information
Calories: 1,984
Fat: 29% or 64 grams
Protein: 20%
Carbohydrate: 51%
Day 5: Around the world and back again
The next best thing to traveling to exotic places is to bring a sample of those places to your home. Adding a bit of adventure to your life can be as simple as including a taste treat from another country in your menus for the day.
Get-up-and-go breakfast
2/3 cup oatmeal cooked in 1 cup vanilla-flavored soy milk and topped with: 2 tablespoons toasted wheat germ, 2 tablespoons raisins, and 2 tablespoons chopped walnuts
1 cup calcium-fortified orange juice
1 banana
Herbal or green tea, regular tea, or coffee
On-the-road snack
1 cup plain nonfat yogurt with 2 tablespoons chopped dates and 1 tablespoon chopped almonds
Iced green tea or water
A-taste-of-Thai lunch
Thai tofu salad (serve hot or cold) made with: 3 ounces firm tofu, cut into cubes and heated in a nonstick skillet for 5 minutes. Add 2 cups shredded coleslaw mix, 1 tablespoon peanut sauce, and 1 tablespoon sunflower seeds. Heat over medium heat for 2 minutes or until heated through, but still crunchy. Top with 1/4 cup finely chopped fresh cilantro.
Medium tomatoes, sliced and topped with: 2 cloves finely chopped garlic, 2 tablespoons finely chopped fresh basil, and 1 teaspoon balsamic vinegar
Sparkling water with lemon or herbal tea
Return-trip boost
1 cup nonfat milk blended with: 1 teaspoon honey, 1/4 teaspoon ground nutmeg, and 1 ice cube
All-American dinner–with a twist:
4 ounces roasted chicken breast (stuff chicken with fresh rosemary and onions before roasting)
Glazed carrots made with: 1 cup sliced carrots cooked with 1/3 cup calcium-fortified orange juice and 1 teaspoon olive oil until tender. In a small bowl stir together 1/2 teaspoon cornstarch, 1/4 teaspoon ground ginger, and pinch ground nutmeg; stir in 3 tablespoons cold water. Add ginger mixture to carrots and stir over medium heat until sauce thickens. Sprinkle with 2 teaspoons finely chopped fresh chives and pinch crushed red pepper (optional).
1 cup steamed Brussels sprouts
1 cup mashed parsnips sprinkled with ground nutmeg
Sparkling water with lime juice
End-of-the-journey snack
2 cups frozen grapes
Water
Day 5 nutritional information
Calories: 1,943
Fat: 23% or 51 grams
Protein: 20%
Carbohydrate: 57%
Day 6: Timely menu
Trying to juggle a new baby with all your other responsibilities can tax the patience of a saint. Since nutritious foods can help calm you down, here’s a day’s worth of de-stressing meals and snacks designed to soothe any time-challenged new mom.
Too-good-to-be-true breakfast
Veggie omelet: Coat 10-inch nonstick skillet with nonstick cooking spray. Beat 1 whole large egg with 2 large egg whites; pour into skillet. Cover and cook over medium heat until cooked through and firm. Remove in 1 piece, place on plate, fill with steamed sliced vegetables (such as onions, zucchini, mushrooms, and red bell peppers) and fresh herbs. Fold egg mixture over vegetables to form an omelet.
1 slice whole-wheat bread, toasted, and topped with 1 tablespoon apricot preserves
6 ounces grapefruit juice
Herbal or green tea
Quick-fix smoothie snack
1 cup fat-free milk blended with 1 banana and ice
The 10-minute lunch
Open-face black bean burrito made with 1 whole-wheat tortilla, warmed and filled with: 1/2 cup black beans, cooked (or canned, rinsed and drained); 1/4 cup cooked brown rice; 1/4 cup shredded cheddar cheese; 3 tablespoons diced canned green chiles; 2 tablespoons enchilada sauce; and 1 tablespoon finely chopped fresh cilantro. Top with 2 tablespoons fat-free sour cream and 3 tablespoons salsa
1 medium orange, cut into wedges
1/2 fresh papaya or 1/8 small cantaloupe, peeled, seeded, and sliced
Iced tea
Stress-reliever snack
1/3 cup hummus
1 carrot, peeled and cut into sticks
1/3 cup jicama strips
Water or herbal or green tea
Mood-booster dinner
5 ounces grilled or broiled salmon fillet, rubbed with fresh dill and lemon juice
1 cup cooked wild rice with 2 tablespoons slivered almonds
15 fresh mushrooms and 3 cloves finely chopped garlic cooked in 1/4 cup chicken broth
15 asparagus spears, steamed
Sparkling water, herbal tea, or water
Night-cap snack
1 cup fat-free milk, warmed and flavored with almond extract and ground nutmeg
1 cup fresh berries
Day 6 nutritional information
Calories: 1,965
Fat: 21% or 46 grams
Protein: 20%
Carbohydrate: 59%
Day 7 Celebrate the holidays
Tradition–isn’t that what the holidays are all about? Whether it’s Christmas or Hanukkah, the Fourth of July, or Thanksgiving, it’s the tradition and ritual, the time spent with loved ones, and the celebration of the human spirit that makes these times of the year so magical. Reminisce about your favorite holidays as you feast on the holiday-style meals and snacks in this menu!
Autumn breakfast
1 buckwheat pancake with 1 tablespoon raspberry preserves and 1 cup fresh red raspberries
1/2 cantaloupe with lemon juice and a sprig of fresh mint
1 cup fat-free milk
Halloween snack
1 cup plain low-fat yogurt mixed with: 2 tablespoons dried fruit, 2 tablespoons slivered almonds, 2 tablespoons sunflower seeds, 1 teaspoon NESTLÉ® TOLL HOUSE®
Semi-Sweet Chocolate Mini Morsels, and 1 teaspoon honey
Yuletide lunch
Ham sandwich made with: 2 slices whole-wheat bread, 1 teaspoon honey mustard, 4 ounces finely chopped or ground lean ham, 2 lettuce leaves, and 2 slices tomato
Tossed salad made with: 2 cups torn leaf lettuce; 1/2 fresh pear, sliced; and 2 tablespoons fat-free vinaigrette dressing
1 cup tomato juice with a dash bottled hot pepper sauce
Thanksgiving snack
2 large celery stalks filled with 1 1/2 tablespoons peanut butter or almond butter and 1 teaspoon cranberry sauce
Sparkling water with lemon
Summer-on-the-deck dinner
Prawn kabobs: Skewer and grill or broil the following: 6 jumbo shrimp, peeled and deveined; 2 bell peppers (green, red, orange, or yellow), cut into strips or 1-inch pieces; 1/2 cup thickly sliced red onions; and 6 large fresh mushrooms
1/2 acorn squash, baked
Sparkling water with lime or herbal or green tea
Fourth of July snack
Fruit salad made with: 1 fresh papaya or peach, peeled, seeded, and sliced; 1 cup pineapple chunks; 18 canned mandarin orange sections, drained; 1/3 cup sliced, peeled avocado; 1 tablespoon grated orange peel; and 2 tablespoons fruit-flavored low-fat vinaigrette dressing
Day 7 nutritional information
Calories: 1,972 calories
Fat: 23% or 51 grams
Protein: 20%