'coq au vin'
Welcome to the weekend menu plan! I have a busy long day ahead of me so I wanted to get the plan out first thing this morning. Let’s take a look:
Saturday:
Breakfast:
1/2 cup Scrambled Eggs http://wp.me/PCdID-3Y1
2 turkey sausage links
1 slice 35 calorie whole wheat (or grain) toast
1 pat Smart Balance Spread
12 ounces black coffee or Hot Tea
Snack 1:
1 slice 35 calorie whole wheat toast
1 teaspoon sugar free jelly or preserves
4 ounces fruit juice
Snack 2:
1/4 cup fresh berries
6 ounce sugar free yogurt
8 ounces ice cold water
Lunch:
1 cup fresh baby spinach salad
1 tablespoon prepared low calorie dressing
2 Stuffed Celery Stalks http://wp.me/PCdID-56
6 ounces sugar free yogurt
20 ounces flavored seltzer water
Snack 3:
1 cup low calorie soup (i.e. Progresso Lite)
8 ounces ice cold water
Dinner:
Coq au Vin http://wp.me/PCdID-oR
Seared Asparagus Tips w/lemon juice & sea salt
Small Tossed Salad
1 tablespoon prepared low calorie dressing
8 ounces ice cold water
Mult-vitamin (only with permission of your medical professional)
Evening Beverage
20 ounces flavored seltzer water
Sunday:
Breakfast:
1 Broccoli-Cheddar Omelet http://wp.me/PCdID-fG
2 turkey sausage links
1 slice 35 calorie whole wheat toast
1 teaspoon sugar free jelly (for toast)
Snack 1:
6 ounce cup sugar free fruit yogurt
Hot Tea or 8 ounces ice cold water
6 ounces tomato or V8 juice
Snack 2:
Skinny Smoothie http://wp.me/PCdID-47
Lunch:
Poached Pear and Gorganzolla Salad http://wp.me/PCdID-9C
Small Bed of Baby Spinach or Arugala for Salad
Left Overs of your choice (no more than 1 cup) (i.e. remaining soup)
20 ounces flavored seltzer water
Snack 3:
3 whole wheat crackers or 100 calorie equivolent
2 pieces string cheese (skim milk/mozzarella)
20 ounces flavored seltzer water
Dinner
Chicken A La King http://wp.me/PCdID-oU
Steamed Cauliflower and Carrots
Large Spinach Salad
3 tablespoons prepared low calorie dressing
3 whole wheat crackers
8 ounces ice cold water
Multi-Vitamin (only with permission of your medical professional)
Evening Beverage
Hot Tea
Exercise Suggestions:
Beginner: 3 mile 3.5 mph walk followed by 30 minutes of stretching
Intermediate: 45 minutes lap swimming or 45 minutes moderate paced jog
Advanced: 45 minutes advanced cardio: i.e. Spin Class
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Sunday: All Levels Rest Day
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