Weekly Healthy Menu Plan: October 22 – 28, 2012

Crockpot-Turkey-White-Bean-Pumpkin-Chili - photo by Gina Homolka - used with permission from Gina at SkinnyTaste.comby Heather Robertson

Healthy eating tip of the week: When you measure out your food this week, level off your measuring cups and spoons for accuracy.

The longer you follow a meal plan, the less you’ll pay attention to details. If you don’t level off your measuring tool, you could add extra points to a meal. Points you’re not counting.

So, treat this week as a time to get back into the “leveling” habit.

(All links below take you to a blog where you’ll find the recipe you need to make that meal.)

Breakfast Meals

Click the links for recipes (if available)

  • Heather’s Tropical fruit salad (3pts+)
    • ½ cup 1% Cottage Cheese
    • 2 cups fresh pineapple diced
    • 1 TBSP coconut flakes
    • ½ large banana sliced
    • Mix everything in a bowl. Serve and enjoy!
  • Heather’s pumpkin pie smoothie 2pp
    • 1 cup fat-free milk
    • 1 frozen banana
    • ½ cup pumpkin pure
    • ½ tsp vanilla extract
    • ½ tsp pumpkin pie spice
    • Blend in blender until smooth. Pour and enjoy!
  • Egg Scramble
    • 4 egg whites
    • olive oil
    • reduced-fat cheese
    • onion
    • mushroom
    • green pepper

Lunch Meals

Click the links for recipes (if available).

Dinner Meals

Click the links for recipes (if available).

  • Date-night dinner (This is something the hubby and I do every Saturday night. Sometimes it’s take out. Sometimes we make something at home. It depends on our mood!)
  • Leftovers night (Yep, this is our weekly “clean out the fridge” night. Usually falls on a Wednesday or Thursday.)


Click the links for recipes (if available).

  • PUMPKIN CUSTARD (This is an adapted recipe from the Ginger Chocolate Pumpkin Custard in the Publix Family Style magazine)
    • Ingredients:
      • 1 15oz can pumpkin
      • 1/2 cup splenda or other sugar substitute
      • 2 TBSP honey or pure maple sugar
      • 1 1/2 tsp pumpkin pie spice
      • 2 eggs or 1/2 cup egg substitute
      • 1 tsp vanilla extract
      • 3/4 cup evaporated fat-free milk
    • Directions:
      • 1. Preheat oven to 350 degrees lightly grease 8 4oz ramekins set asaide.
      • 2. Combine first 4 ingredients then add egg and vanilla then beat with a fork until combined. Gradually stir in milk. Pour into ramekins. Place on a 15 x 10 x1 baking sheet.
      • 3. Bake for 30-35 minutes or until the center appears set.
      • 8 servings and each would be 1PP value. I used regular eggs in my version. I also put 1 TBSP chocolate chips in it before I baked them so that was an extra 2 PP for me. You guys know how I feel about chocolate chips it was a must add 😉
  • Pumpkin Pudding (makes 4 servings – 5 pts+)
    • Ingredients:
      • 1 ½ cup fat free milk
      • 1 4 serving box sugar free fat free vanilla pudding mix
      • ½ cup pumpkin
      • 4 TBSP pumpkin Butter
      • 1 tub free cool whip
    • Directions:
      • Mix everything together, put in the refrigerator and leave until it sets. Enjoy!
  • Hard boiled eggs
  • Reduced-fat cheese
  • Sugar-free, fat-free yogurt
  • Cottage cheese and apples
  • Cut-up veggies (varied)



After losing 170 pounds by changing her mindset, developing healthier eating habits, and making exercise part of her lifestyle, Heather decided she wanted to help others who struggled along their weight loss journey. Along with her hubby, Joel, they founded HalfSizeMe.com and the extremely popular Half Size Me Show podcast.

3 comments on “Weekly Healthy Menu Plan: October 22 – 28, 2012
  1. nancy@skinnykitchen.com says:

    Thanks for sharing my Taco Salad in your weekly menu Heather! Wishing you the best of luck with your continued weight loss.

  2. HeatherRobertson says:

    Thank you Nancy! I love food bloggers like you so many great recipes to pick from! Keep up the great work!

  3. HeatherRobertson says:

    Thank you Nancy! I love food bloggers like you so many great recipes to pick from! Keep up the great work!