2006/Aug/31

Monday - Start your week of dieting out strong by enjoying a healthy breakfast that is filling, low in calories and high in fiber. Don't forget to add your two snacks and diet-wise beverages.

Monday Breakfast Menu - Free Weekender Diet Menu

Enjoy the following for breakfast:

1 serving of oatmeal with skimmed milk, no calorie butter spray (such as Parkay), a spoon of sugar OR no calorie sweetener
1 slice of 70-calorie or less toast (wheat adds more nutrition) sprayed with no calorie butter spray
1 cup (not a glass) of skimmed milk (or 1% milk) blended with 3 frozen or fresh strawberries

Monday Lunch Menu - Free Weekender Diet Menu

Enjoy the following for lunch:

1 sandwich prepared with lean cuts of deli meat, one slice of 70-calorie or less cheese, lettuce, sliced tomato and Light Mayo OR mustard.
1 single serving package of baked potato chips
1 orange

Monday Dinner Menu - Free Weekender Diet Menu

Enjoy the following for dinner:

1 three-ounce steak, grilled, baked or broiled
1 small baked potato with salt, pepper and no calorie Parkay butter spray
1 slice of bread 70 calories or less
1 small side salad consisting of 1 cup of either raw spinach or chopped/shredded lettuce plus two cherry tomatoes, 1/2 small chopped/shredded carrotand a few slices of cucumber served with 1 teaspoon of light salad dressing.

Tuesday - Day two of your Diet Week should incorporate a dinner that will stick with you until sunrise. Don't forget to add your two snacks and diet-wise beverages.

Tuesday Breakfast Menu - Free Weekender Diet Menu

Enjoy the following for breakfast:

1 serving of dry cereal plus 1/2 cup of skimmed milk PLUS 1 plum OR 1 apricot OR 1/2 cup of strawberries, 1/2 cup of skimmed milk, coffee with creamer and no calorie sweetener or tea with no calorie sweetener or unsweetened tea.

Tuesday Lunch Menu - Free Weekender Diet Menu

Enjoy the following for lunch:

Philly Steak n Cheese - You will need 2 slices of 70-calorie or less bread brushed sparingly with olive oil, pan-toasted until golden brown. Remove from pan. Next, using cooking spray add 1 tiny chopped onion to the pan and if desired, a bit of chopped bell pepper. Cook until onion looks translucent.
Place 2 pieces of thin deli-sliced roast beef into pan and sear on both sides. Top with the onion and bell pepper, then top with 1 slice of 70-calorie white American cheese. Grilled/pan-fried mushrooms also go very well with this Philly and may be used instead of the bell pepper. Tom and I have found that the tiny onions do not upset our tummies like the larger onions.
1 small pear

Tuesday Dinner Menu - Free Weekender Diet Menu

Enjoy the following for dinner:

1 cup of baked beans
1 small potato thinly sliced with the skin left on then 'fried' in a non-stick pan on the stovetop using butter flavored cooking spray. Add salt, pepper and use catsup as desired.
1 medium banana cut into slices and topped with a dash of ground cinnamon, a teaspoon of brown sugar and 2 Tablespoons of Light whipped topping (15-20 calories per serving)

Wednesday - Hump day! Only two more days of the work week and the Diet Week left! You should be feeling pretty proud of your accomplishments. Don't forget to add your two snacks and diet-wise beverages.

Wednesday Breakfast Menu - Free Weekender Diet Menu

Enjoy the following for breakfast:

One 200 calorie bagel with a spoon of light cream cheese
1 cup of fresh strawberries
1 cup of skimmed milk, coffee with creamer and no calorie sweetener or tea with no calorie sweetener or unsweetened tea

Wednesday Lunch Menu - Free Weekender Diet Menu

Enjoy the following for lunch:

A bowtie pasta salad consisting of the following: 1 cup of bowtie pasta, 1 teaspoon of chopped bell pepper, 1 teaspoon of chopped onion, 2 chopped olives that have been stuffed with pimentos, 2 ounces of chopped chicken breast, 1 Tablespoon of Light Mayo, salt, pepper.
1 small breadstick
1 cup of grapes (may be added to pasta salad if desired)

Wednesday Dinner Menu - Free Weekender Diet Menu

Enjoy the following for dinner:

1 grilled cheese sandwich - Prepare by spraying 70-calorie or less bread with butter flavored cooking spray, then toasting on top of the stove until golden. Place 1 slice of 70-calorie slice cheese in the middle of the toasted bread.
1 cup of tomato soup prepared with water or skimmed milk
5 saltine crackers
1 plum

Thursday - You should have more energy on this fourth day of your Diet Week and your clothes should be fitting a bit looser. Don't forget to add your two snacks and diet-wise beverages.

Thursday Breakfast Menu - Free Weekender Diet Menu

Enjoy the following for breakfast:

One 130-calorie or less biscuit filled with 2 slices of bacon and 1/2 slice of cheese plus 1 cup of skimmed milk, coffee with creamer and no calorie sweetener or tea with no calorie sweetener or unsweetened tea.

Thursday Lunch Menu - Free Weekender Diet Menu

Enjoy the following for lunch:

BLT - Toast 2 slices of 70-calorie or less bread. Fill with 3 slices of microwaved bacon taking care to blot away excess oil with paper towels. Add either raw spinach OR lettuce and sliced tomato. Spread bread with Light Mayo.
Tray of raw veggies served with light dressing. Choose 2 cups from the following: carrots, broccoli, cauliflower, radish, cucumber, lettuce, cherry tomatoes. onion, mushrooms.
1 small can of unsweetened pineapple

Thursday Dinner Menu - Free Weekender Diet Menu

Enjoy the following for dinner:

1 small package of albacore vacuum-sealed tuna mixed with 4 cups of raw spinach, 1 teaspoon of golden or dark raisins and 1 Tablespoon of Light Mayo.
1 serving of corn chips
1 cup of frozen fruit or melon

Friday - We are winding down our work week and our Diet Week. Let's celebrate by enjoying a little fast food this evening. Don't forget to add your two snacks and diet-wise beverages.

Friday Breakfast Menu - Free Weekender Diet Menu

Enjoy the following for breakfast:

1 egg anyway you like
2 slices of bacon
1 slice of 70-calorie or less bread withno calorie butter spray
1 cup of skimmed milk, coffee with creamer and no calorie sweetener or tea with no calorie sweetener or unsweetened tea.

Friday Lunch Menu - Free Weekender Diet Menu

Enjoy the following for lunch:

1 kangaroo pocket stuffed with the following: shredded lettuce, raw spinach, sliced/cherry tomatoes, 2 ounces of lean turkey, sliced mushrooms and chopped cucumber mixed with 1 Tablespoon of Light Mayo.
1 single serving package of baked potato chips
1 peach

Friday Dinner Menu - Free Weekender Diet Menu

Enjoy the following for dinner at your favorite fast food restaurant totaling 450 calories:

TACO BUENO
Taco Bueno Two-handed Taco - 330 calories
Taco Bueno Chicken Taco - 140 calories
Taco Bueno Beef Taco - 200 calories
Chicken Soft Taco - 184 calories
Chicken Fajita Taco - 182 calories
Steak Fajita Taco - 196 calories
Beef Soft Taco - 245 calories
Beef Crispy Taco - 200 calories
Chicken Crispy Taco - 140 calories
Calories in Taco Bueno Chicken Muchaco - 387
Calories in Taco Bueno Beef Muchaco - 449
Calories in Taco Bueno Party Burrito - 298
TACO BELL
Bean Burrito - 370 Calories, 10 grams fat, 55 carb grams
Beef Burrito Supreme - 440 calories, 18 fat grams, 51 carb grams
Chicken Burrito Supreme - 410 calories, 14 fat grams, 50 carb grams
Steak Burrito Supreme - 420 calories, 16 fat grams, 50 carb grams
Beef Fiesta Burrito - 390 calories, 15 fat grams, 50 carb grams
Chicken Fiesta Burrito - 370 calories, 12 fat grams, 48 carb grams
Steak Fiesta Burrito - 370 calories, 13 fat grams, 48 carb grams
Chili Cheese Burrito - 390 calories, 18 fat grams, 40 carb grams
Tostado - 300 calories, 15 grams fat, 31 carb grams
Supreme Beef Gordita- 310 calories, 16 fat grams, 30 carb grams
Supreme Chicken Gordita - 290 calories, 12 fat grams, 28 carb grams
Supreme Steak Gordita - 290 calories, 13 fat grams, 28 carb grams
Baja Beef Gordita - 350 calories, 19 fat grams, 31 carb grams
Baja Chicken Gordita - 320 calories, 15 fat grams, 29 carb grams
Baja Steak Gordita - 320 calories, 16 fat grams, 29 carb grams
Gordita Nacho Cheese - Beef - 300 calories, 13 fat grams, 32 carb grams
Gordita Nacho Cheese - Chicken - 270 calories, 10 fat grams, 30 carb grams
Gordita Nacho Cheese- Steak - 270 calories, 11 fat grams, 30 carb grams
Meximelt - 290 calories, 16 fat grams, 23 carb grams
Grande Soft Taco - 450 Calories, 21 fat grams, 44 carb grams
Regular Crunchy Taco - 170 calories, 10 fat grams, 13 carb grams
Taco Supreme - 220 calories, 14 fat grams, 14 carb grams
Soft Beef Taco - 210 calories, 10 fat grams, 21 carb grams
Soft Beef Taco Supreme - 260 calories, 14 fat grams, 22 carb grams
Double Decker Taco - 340 calories, 14 fat grams, 39 carb grams
Double Decker Supreme Taco - 380 calories, 18 fat grams, 40 carb grams
Grilled Steak Soft Taco - 280 calories, 17 fat grams, 21 carb grams
Grilled Chicken Soft Taco - 200 calories, 7 fat grams, 21 carb grams
Grilled Steak Soft Supreme - 280 calories, 17 fat grams, 21 carb grams
Beef Chalupa Supreme - 390 calories, 24 grams fat, 31 carb grams
Chicken Chalupa Supreme- 370 calories, 20 fat grams, 30 carb grams
Steak Chalupa Supreme - 370 calories, 22 fat grams, 29 carb grams
Beef Chalupa Baja - 430 calories, 27 fat grams, 32 carb grams
Chicken Chalupa Baja - 400 calories, 24 fat grams, 30 carb grams
SteakChalupa Baja - 400 calories, 25 fat grams, 30 carb grams
Beef Chalupa Nacho Cheese - 380 calories, 22 fat grams, 33 carb grams
Chicken Chalupa Nacho Cheese - 350 calories, 18 fat grams, 31 carb grams
Steak Chalupa Nacho Cheese - 350 calories, 19 fat grams, 31 carb grams
Veggie Fajita - 420 calories, 19 fat grams, 53 carb grams
Cinnamon Twists - 160 calories, 5 fat grams, 28 carb grams
Caramel Apple Empanada - 290 calories, 15 fat grams, 37 carb grams
Tostada - 250 calories, 10 fat grams, 29 carb grams
Beef Enchirto - 380 calories, 18 fat grams, 35 carb grams
ChickenEnchirto - 350 calories, 14 fat grams, 33 carb grams
Steak Enchirto - 360 calories, 16 fat grams, 33 carb grams
Cheesy Fiesta Potatoes - 280 calories,18 fat grams, 27 carb grams
Pintos 'n Cheese - 180 calories, 7 fat grams, 20 carb grams, 6 grams fiber
Mexican Rice - 210 calories, 10 fat grams, 23 carb grams
Nachos - 320 calories, 19 grams fat, 33 carb grams, 2 grams fiber
Nachos Supreme - 450 calories, 26 grams fat, 42 carb grams
SUBWAY
6-inch Sandwiches with wheat bread, lettuce, tomatoes, red onions, green peppers, pickles & olives
Ham - 290 calories
Oven Roasted Chicken Breast - 330 calories
Roast Beef - 290 calories
Turkey Breast - 280 calories
Subway Club - 320 calories
Sweet Onion Chicken Teriyaki - 370 calories
Veggie Delite - 230 calories
Cheese Steak - 360 calories
Italian B.M.T. - 450 calories
Subway Melt - 380 calories
Tuna DELI-STYLE - 350 calories
LONG JOHN SILVERS
Cole Slaw - 190 calories
Fish - 200 calories, each
Small Fry - 230 calories
Chicken - 180 calories, each
Hushpuppy - 50 calories
KFC
1 Original Drumstick, 1 mashed potato with gravy, 1 biscuit for about 450 Calories
½ Chunky Chicken Pot Pie PLUS an order of green beans About 460 Calories
ARBY'S
Marthas VineyardTM Salad which is totally divine for a tiny 250 calories. Do add the almonds for 14 calories, as well as ½ the Raspberry Vinaigrette for an additional 80 calories. Total Dinner Calories About 345
MCDONALD'S
McDonalds Small Cheeseburger 310 calories
McDonalds Small Hamburger 260 calories
Premium Grilled Chicken Classic Sandwich 420 calories
Filet O Fish 400 calories
McChicken 370 calories
Chicken McNuggets (4) 170 calories (6) 250 calories (10) 420 calories
Caesar Salad with Grilled Chicken - 220 calories
Crispy 300 calories
Without Chicken 90 calories
Bacon Ranch Salad with Grilled Chicken - 260 calories
Crispy Chicken 340 calories/without chicken 140 calories
California Cobb Salad with Grilled Chicken 280 calories
Crispy 360 calories/without chicken 160 calories
JACK IN THE BOX
2 Regular Beef Tacos with taco sauce, 1 Egg Roll with Soy Sauce About 475 Calories including sauces
Chicken Caesar Salad About 320 Calories

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#1 by (203.172.53.26) At 2008-07-28 21:31,