Weekly Healthy Menu Plan: October 22 – 28, 2012

by 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)

• Reeses Peanut Butter Cup Baked Oatmeal

• Egg Muffins with Ham and Cheese

• 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).

• Butternut Chili

• Anasazi Bean and Cabbage Soup

• Taco Salad

Dinner Meals

Click the links for recipes (if available).

• Man (or Woman) Pleasing Chicken
• Roasted Acorn Squash with brown Sugar
• Green beans

• Spaghetti Squash with Meat Sauce
• Side salad

• Crockpot Turkey White Bean Pumpkin Chili
• Grilled cheese

• Weight Watchers Chicken Jambalaya (I’ll use brown rice instead of white.)

• Breakfast Dinner:
  • Pumpkin Spice Pancakes with Pumpkin Butter (I’ll double this recipe and have breakfast for my kiddos!)
  • Turkey Bacon
  • Fresh Fruit
  • Omelette:
    • egg whites
    • ham
    • bell pepper
    • reduced-fat cheese

• 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.)

Snacks

Click the links for recipes (if available).

• Healthy Pumpkin Oatmeal Shake

• 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)

 

 

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