Healthy Menu Plan January 2017 Week 4

Healthy Menu Plan January 2017 Week 4

My mom was in town this week and we had a lot of fun touring different retirement communities and watching my son be Aladdin in his school play.  It was a busy but fun week!  While I made a healthy menu plan for this week, admittedly I didn’t follow every day exactly though I started strong.  There were times that we as a family ended up going out to eat as well as trying the food out at the local facilities we toured.  Mom and I had fun experimenting with a few menu items as well.  Overall it was a great and yummy success!

For this week’s Healthy Menu Plan, I tried following the recommendations from the nutritionist that I posted with last week’s Healthy Menu Plan.  The idea was to have some form of protein and vegetable (ideally) with each meal/snack, as well as whole grains.  On Sunday, we had our planned dessert for breakfast (homemade cinnamon rolls – all I can say is WOW!!!  It was pure indulgence.)

Here is a breakdown of the menu items:

Healthy Menu Plan Breakfasts:

Egg Muffin Cup Crustless Quiche with wheat English Muffin and fresh fruit

Sunday – Cinnamon Roll, Plain Greek Yogurt, Honey, Berries, Granola

Monday – Broccoli Scrambled Eggs, Wheat Toast, Orange Slices (I still have some on my trees!!!)

Tuesday – 1 c Oatmeal, 1/4 walnuts, 1/2 c Vanilla Greek Yogurt, 1 c Blueberries

Wednesday – Strawberry Oat Breakfast Smoothie ( – It was GOOD!)

ThursdayEgg, Potato, Ham Scramble, Orange Slices (We made Egg Muffin Pan Crustless Quiches instead – YUMMY!!!)

Friday – 1 c Oatmeal, 1/4 walnuts, 1/2 c Vanilla Greek Yogurt, 1 c Blueberries

Saturday – Whole Wheat Chia Blueberry Muffins, Scrambled Eggs, Orange

Greek Yogurt Blueberry Oatmeal with Chia Seeds and Walnuts

Healthy Menu Plan Lunches:

Margherita Pita Pizzas and Green Salad

Sunday – Greek Yogurt Tuna Sandwich on Wheat Bread, Tomato Soup

Monday – Magherita Pita Pizzas (p. 13 Pampered Chef “It’s Good For You” Cookbook), Green Salad, Greek Yogurt Dressing

Tuesday – California Turkey Wraps, Greek Yogurt Dip, Orange Slices

Wednesday – Black Bean Burrito, Green Salad, Cilantro Lime Greek Yogurt Dressing

Thursday – Potato Soup, Kale Salad

Friday – 10-Layer Mexican Dip (p. 28 Trader Joe’s Vegetarian Cookbook); Whole Wheat Lime Chips (p. 19 Pampered Chef “It’s Good For You” Cookbook) *I ended up buying Lime tortilla chips to save time.  I drizzled some Cilantro Lime Avocado Greek Yogurt Dressing on top instead of sour cream.

Saturday – Leftover Ham and Bean Vegetable Soup, Whole Wheat Roll

Layered Refried Bean Dip with Lime Tortilla Chips

Healthy Menu Plan Dinners:

Vegetable Pasta with Sun Dried Tomatoes and Parmesan Cheese

Sunday – Sun Dried Tomato Parmesan Pasta with Vegetables and Salad

MondayTaco Salad Supreme, Whole Wheat Lime Tortilla Chips (p. 19 Pampered Chef “It’s Good For You” Cookbook)

Tuesday – Creamy Green Chicken Chili and Salad

Wednesday – Grilled Steak and Potato Salad (p. 49 Pampered Chef “It’s Good For You” Cookbook)

Thursday – Lemon Pepper Chicken, Tabbouleh, Carrots and Cabbage

Friday – Ham and Bean Vegetable Soup, Wheat Roll

Saturday – Healthy Chicken/Turkey Pot Pie, Green Salad

Healthy Menu Plan Snacks:

Veggie Straws and Greek Yogurt Dip

Sunday – Apple Slices with Peanut Butter

Monday – Baked Apples, Veggie Straws with Greek Yogurt Dip

Tuesday – Spinach Yogurt Smoothie, Whole Wheat English Muffin Half with Jam

Wednesday – Light Vegetable Soup, Reduced Fat Triscuits

Thursday – Sting Cheese, Fruit, 1/2 roasted Sweet Potato

Friday – Almonds and Dried Fruit

Saturday – Raw Veggie Sticks and Hummus

Well, there it is!  Click here to download and print the Healthy Menu Plan Jan 22, 2017 Week 4!

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