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Diana's 14 Days of Menus!


Day 1:   Monday
Day 1 - Monday
Breakfast: Standard Soy Shake with raspberries
Lunch: 1-1/2 cups Miso Soup
Tuna Wrap

1 piece low fat whole wheat lavash bread
3 oz. can tuna
2 T. hummus
3 leaves romaine lettuce

1 Red Grapefruit
Dinner: 1 Vegetarian Chik patty with mustard (my family would eat Baked Fat-free Chicken Breasts)
1/2 c. frozen broccoli
1/2 c. frozen cauliflower
1 slice honey whole wheat bread - with 1 tsp. olive oil-butter spread
(You can buy this in a grocery store or make your own in a blender with ~60% olive oil and ~40% butter - keep refrigerated)
Dessert: 1/2 c. frozen Bing cherries with 1 tsp. fat-free chocolate syrup
Snacks: 1/2 c. red pepper strips
1/2 c. baby carrots
1/4 c. hummus (dip for veggies)
4-5 low-fat whole grain crackers

Day 2 - Tuesday

Breakfast: Shake Recipe #2  with strawberries
Lunch: 1 cup canned, frozen, or dehydrated lentil soup
add 1/2 c. salsa and 1 c. chopped kale
1 Tangerine
10 whole wheat crackers
1 slice baked tofu (2 oz.)
buy in the health food section
1 cup 1/2% milk
Dinner: 5-6 oz. salmon
poached in water with a few capers
  (I cook 1-1/2 lbs. at a time for my family to eat and also have some leftovers to use later in the week)
1 c. steamed redskin potatoes
1/2 c. Broccoli Coleslaw
1 slice honey whole wheat bread - with 1 tsp. olive oil-butter spread
Dessert: 1/2 sliced apple with 1 T. fat-free caramel dip
Snacks: 4-6 prunes
1/2 c. Quaker Oat Squares

Day 3 - Wednesday

Breakfast: Standard Soy Shake with blackberries
Lunch: Whole wheat bagel with:
 

2 T. hummus
1 medium tomato
4 small kale leaves

1 c. red grapes
Dinner: Tofu Combo Meal
includes 5 oz. baked 5-spice Tofu
1 c. brown rice
1 c. steamed broccoli
3/4 c. Tabouli salad
Snacks: 1 c. vanilla yogurt mixed with 1/2 c. raspberries and 1 T. flax meal

Day 4 - Thursday

Breakfast: Shake Recipe #3
Lunch: Lentil Salad
1 High-Fiber Carrot Muffin
1 Orange
1 c. 1/2% milk
Dinner: 1-1/2 cups Simple Stir-Fry served over 1 cup linguine
Snacks: 2 cups air-popped popcorn
1 c. apple cider

Day 5 - Friday

Breakfast: Standard Soy Shake with blueberries
Lunch: 12 oz.  Miso Soup
1 c. left-over Stir-Fry served over 1 cup brown rice
Dinner: Pierogie Combo Meal
4 potato pierogies with 1/2 c. marinara sauce
1/2 c. canned sliced beets
1/2 c. frozen mixed peas and corn, steamed
1 c.  Diana's Mixed Green Salad
1 c. 1/2% milk
Snacks: 12 baked corn tortilla chips with:
 

1/4 c. canned black beans
1/4 c. salsa
1 green onion, chopped

Day 6 - Saturday
Breakfast: 2 scrambled eggs (organic Eggland's Best)
with 2 T. chives and 2 T. grated tofu cheddar cheese (or low-fat cheddar cheese)
Lunch: 1-1/2 cups Miso Soup
1 "Tune-A" Tomato
Dinner: 1 cup baked spaghetti squash
2 cups stir-fried veggies:
 

1/2 c. broccoli
1/2 c. cauliflower
1/2 c. carrots
1/2 c. navy beans
1 tsp. olive oil

1/2 c. Red Pepper Pesto Sauce
1 Blueberry-Corn Muffin
Snacks: 1 brazil nut
1 c. vanilla yogurt mixed with 1/2 cup blackberries and 1 T. flax meal

Day 7 - Sunday

Breakfast: Standard Soy Shake with peaches
Lunch: 1-2 cups Veggie Pasta Salad
1/2 c. vanilla yogurt mixed with 1/2 c. blueberries
Dinner: 12 oz. Tomato Fish Stew
1-2 cups Diana's Mixed Green Salad
1 High-Fiber Carrot Muffin
1 slice Tofu Pumpkin Pie (1/8 of pie)
Snacks: 1/2 sliced apple with 1 T. soynut or peanut butter

Day 8 - Monday

Breakfast: Standard Soy Shake with blueberries
Lunch: 1 c. leftover Tomato Fish Stew
Veggie Wrap with:
 

1 T. hummus
1/2 c. leftover Pasta Salad, and
1/4 c. Red Pepper Pesto Sauce

1 Nectarine
Dinner: 1 Veggie Burger (there are lots of different brands)
 

3 leaves romaine lettuce
1/2 tomato
1/4 onion
1 T. hummus

1 Whole wheat bun
10 baked corn tortilla chips with:
 

1/3 c. Black Bean Dip
2 T. guacamole
1/2 c. salsa

1 c. watermelon pieces
1 c. 1/2% milk
Dessert: 1 piece leftover Pumpkin Pie (1/8 of pie)
Snacks: 4-5 dried figs
1/2 c. Quaker Oat Squares

Day 9 - Tuesday

Breakfast: Standard Soy Shake with blackberries
Lunch: 1-1/2 cups Miso Soup
1 Whole wheat bagel with:
 

2 T. hummus
3 leaves romaine lettuce
1 medium tomato

1 Plum
Dinner: 8-12 oz. Simplest Chili Ever
1 Blueberry-Corn Muffin
1 Fresh Artichoke
Dessert: 1/2 c. frozen Bing cherries with 1 tsp. fat-free chocolate syrup
Snacks: 1/2 c. chopped cauliflower
1/2 c. baby carrots
1/4 c. hummus (dip for veggies)

Day 10 - Wednesday

Breakfast: Standard Soy Shake with strawberries
Lunch: 12 oz.  Miso Soup
8-10 whole wheat crackers
2 T. peanut butter
1 dried apricots
Dinner: 2 Salmon Patties with Tahini Sauce
1 c. "Kashi Kasserole"
1/2 c. steamed broccoli
1/2 c. steamed cauliflower
Snacks: 1 c. vanilla yogurt mixed with 1/2 c. blueberries and 1 T. flax meal
Day 11 - Thursday
Breakfast: Shake Recipe #3
Lunch: 1 cup leftover "Kashi Kasserole"
8 oz Split Pea Soup - canned, frozen, or dehydrated
1 Red Grapefruit
Dinner: 1 c. Green Giant "Create A Meal" vegetable mix with tofu, served over 1 c. whole grain pasta
1-1/2 c. Mixed Greens Salad - serve with a little lemon juice or flavored vinegar
1 cup 1/2% milk
Snacks: 2 cups air-popped popcorn
1/4 c. dried apples

Day 12 - Friday

Breakfast: Blueberries and Yogurt Shake
Lunch: 12 oz.  Miso Soup
Whole wheat pita bread with:

1/2 c. tomato wedges
4 T. hummus
4 kales leaves
1/2 c. artichoke hearts

1 c. raspberries
Dinner: 2-4 slices Homemade Pizza with whole wheat crust and veggies
1 c. 1/2% milk
Dessert: 1 apple, sliced, with 2 T. fat free caramel sauce
Snacks: 6 whole wheat crackers
1 T. peanut butter

Day 13 - Saturday

Breakfast: 2-egg omelet with fresh herbs and veggies
2 soy sausage links
1 whole wheat toast with 1 tsp. fruit spread
1 c. grapes
1 c. orange juice
Lunch:

12 oz.  Miso Soup
Tuna Wrap

 

1 piece low fat whole wheat lavash bread
3 oz. can tuna (albacore, water packed)
2 T. hummus
3 leaves romaine lettuce
1 tomato

Dinner: 1 cup Two-Soybean Vegetarian Casserole
1-2 cups Tossed green salad with
1 T. Miso Dressing
1 c. pineapple chunks
Snacks: 1 c. vanilla yogurt mixed with 1/2 c. raspberries and 1 T. flax meal

Day 14 - Sunday

Breakfast: Standard Soy Shake with blackberries
Lunch: 2 oz. baked corn tortilla chips
1/2 c. Eden black beans with ginger and lemon
1 fresh pear
1 c. 1/2% milk
Dinner: 1-1/2 c. Primo Veggie Pasta
1 whole baked sweet potato topped with 4 T. salsa
1 slice whole wheat bread - with 1 tsp. olive oil-butter spread (you can buy this in the grocery store or make your own in a blender with ~60% olive oil and 40% butter - keep refrigerated)
Snacks: 2 T. roasted soynuts
1 Brazil nut
4 T. raisins