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ONE

Breakfast

 1 cup or serving of Special K cereal

 1 Cup of skim or 1% milk

1 small banana

 

Lunch

Two slices of bread

2 ounces lean sandwich ham

1 slice cheese

1 teaspoon mayo

Lettuce and tomato

1 cup skim or 1% milk

1 apple

 

Afterschool snack

Sugar free-jello

Mixed with ½ cup fruit cocktail in extra light syrup

 

Dinner

3-4 ounce Spicy Pork, Chop Cajun Style see recipe

1 cup mixed salad with 1 tablespoon reduced calorie salad dressing

1 small baked potato with two tablespoons light sour cream

Diet soda or sugar free flavored water

 

Snack

2 cups light popcorn

 

Approximate totals for the day: 4 bread servings, 4 vegetable servings, 3 milks, 3 fruits, 3 fats, 2 protein servings

 

 

TWO

Breakfast

 

1 cup or serving Fruit Loops

1 cup Skim milk or 1% milk

¾ cup orange juice

 

Lunch

Hamburger, single from McDonalds

Diet soda or sugar free flavored water

Small salad with 1 tablespoon reduced calorie salad dressing

Any fruit

 

 Afterschool snack

 fresh baby carrots as many as you want, low calorie ranch dressing for dipping

 

Dinner

 1 3-4 ounce steak broiled or 1 serving of Steak with Red Gravy see recipe

1 ear of corn boiled

1 cup any frozen vegetable cooked

1 cup skim milk or 1% milk

 

Snack

7 mini Quaker brand rice cakes-any flavor

Banana smoothie see recipe 

Approximate totals for the day: 4 bread servings, 4 vegetable servings, 3 milk servings, 3 fruit servings, 3 fats, 2 protein servings

 

Three

 

Breakfast

½ english muffin with 1 teaspoon butter or margarine

1 fried egg

1 slice Canadian bacon or regular bacon

¾ cup orange juice

 

 

Lunch

Any meat, chicken or fish sandwich with lettuce and tomato (includes 2 slices bread)

1 cup 1% or skim milk

Any fruit

Afterschool Snack

Sugar free jello or cut up vegetables and low fat dip

Dinner

Lemon Chicken with Asparagus see recipe

2 cups salad with reduced calorie dressing 2 tablespoons

½ cup fruit cocktail

1 cup 1% or skim milk

Snack

Chocolate milkshake recipe in Slimkids book page 80

  Approximate totals for the day: 4 bread servings, 4 vegetable servings, 3 milk servings, 3 fruit servings, 4 fats, 2 protein servings

 

Four

 

Breakfast

1/2 Lender bagel with 1 teaspoon cream cheese or butter

1 scrambled egg

1 cup skim or 1% milk

 

Lunch

½ peanut butter and jelly sandwich

 and ½ cup chicken noodle soup or

One whole peanut butter and jelly sandwich and no soup

Baby carrots with low fat ranch dressing

Diet soda or sugar free flavored water

 

Afterschool snack

1 fruit any type

Sugar free jello

 

Dinner

Chicken or Turkey Breast with Parmesan see recipe

1 cup Spaghetti squash cooked and shredded with a fork

Small salad with 1 tablespoon reduced calorie dressing

One cup skim or 1% milk

 

Snack

2 cups light popcorn

1 vanilla shake see recipe in Slimkids book page 79

Approximate totals for the day: 4 bread servings, 3 vegetable servings, 3 milk servings, 3 fruit servings, 3 fats, 2 protein servings

 

Five

 

Breakfast

1 serving oatmeal with applesauce see recipe Slimkids book page 78

¾ cups orange juice, grapefruit juice, or a juice pack

 

Lunch

Tuna Melt on Bread see recipe

1 cup skim or 1% milk

 

Afterschool snack

Any fruit milkshake see recipe in Slimkids book page79 and 80

 

Dinner

One ¼ pound hamburger patty baked add tomato sauce and parmesan cheese for flavor

Baked Eggplant with Tomato Sauce see recipe

Small salad with 2 tablespoons reduced calorie salad dressing

1 cup skim or 1% milk

Diet jello

Snack

7 mini Quaker rice cakes any flavor or two large rice cakes

Approximate totals for the day: 4 bread servings, 3 vegetable servings, 3 milk servings, 3 fruit servings, 3 fats, 2 protein servings

 

Six

 

Breakfast

1 cup or serving any cereal

1 cup skim or 1% milk

¾ cup orange juice

 

Lunch

1 sandwich with 2ounces any meat and 1 slice cheese with lettuce and tomato

1 apple

Diet soda or flavored water

 

Afterschool snack

Vanilla Milkshake see recipe in Slimkids book page 79

 

Dinner

1 serving Steak on a Skewer see recipe

1 baked sweet potato or one sweet potato cut up as French fries and baked

½ cup peas or carrots or broccoli

1 cup skim or 1% milk

 

Snack

Diet jello with ½ cup fruit cocktail

2 cups light popcorn

Approximate totals for the day: 4 bread servings, 4 vegetable servings, 3 milk servings, 3 fruit servings, 3 fats, 2 protein servings

Seven

 

Breakfast

One package Quaker Instant Weight Reduction instant oatmeal - any flavor

One cup skim or 1% milk

1 orange or ¾ cup orange juice

 

Lunch

1 Subway “7 under 6” roasted chicken sandwich or small sub with lettuce mayo and olives

Diet soda or flavored water

1 pickle

Small salad with 1 tablespoon reduced calorie dressing

 

Afterschool snack

Diet jello with ½ cup fruit cocktail

Chocolate milkshake see recipe in Slimkids book page 80

 

Dinner  

 

Broiled Scallops  see recipe

1 baked potato with 1 tablespoon sour cream

1 cup skim or 1% milk

 

Snack

7 small rice cakes or 2 large rice cakes or 1 100 calorie snack

Juice pack or whole fruit

Approximate totals for the day: 4 bread servings, 4 vegetable servings, 3 milk servings, 3 fruit servings, 3 fats, 2 protein servings  

 

 

RECIPES

 

Dinners

 

Spicy Pork Chop Cajun Style

Dry Cajun rub or spice mix found in spice isle.

4 Boneless, center-cut pork chops 3-4 ounces each

½ tablespoon butter

½ tablespoon oil

 

Rub the dry rub on each side of pork chops. Wrap in plastic wrap and place in fridge for one hour. Remove from fridge.

Heat Butter and oil in skillet, until hot. Cook over stovetop about 7 minutes, turning once. You can also broil the pork chops for 7 minutes until done. Turn once during the 7 minute cooking time. Makes 4 servings

 

Steak With Red Wine Gravy

 

½ cup any red wine (alcohol will be burned off with cooking, leaving only the flavor)

2 Tablespoons Worcestershire Sauce

1 Teaspoon sugar

1 beef bouillon cube

1 tablespoon balsamic vinegar

 4   4 ounce sirloin steaks

 Mix all liquids, bouillon and sugar together, set aside.

Heat a large nonstick skillet until hot. Add steaks to hot skillet and cook 2-3 minutes on each side. Turn down heat and cook 4-5 minutes till meat is cooked. Remove steaks and place on platter. Add liquid mixture to same skillet. Bring to boil. Cook and stir while scraping pan. Spoon liquid mixture over steaks and serve. Makes 4 servings

 

 

Lemon chicken with Asparagus

4  3 ounce pieces of chicken cutlets, slightly flattened with a meat hammer

1 cup water

1 pound asparagus, cleaned and bottoms cut off, or 2 cups cut up asparagus

2 tablespoon lemon juice

½ teaspoon salt

1 tablespoon olive or vegetable oil

 Boil asparagus in 1 cup of salted water until done, about 3 minutes. Set aside in serving dish with a pat of butter.

In a skillet sprayed with cooking spray, cook the chicken cutlets over medium heat until they are done usually 3-4 minutes. Chicken should no longer be pink inside.

Mix lemon juice, oil, and salt together. Pour a little of the liquid mixture over each chicken cutlet and serve with asparagus. Makes 4 servings

 

Chicken or Turkey Breast with Parmesan

4 -3 ounce chicken or turkey cutlets, sl. flattened to ¼ inch thick

½ cup grated Parmesan cheese

Salt

Pepper

2 tablespoons melted butter

1 teaspoon minced garlic, fresh or from a jar

1 ½ cups tomato sauce

Salt and pepper the chicken or turkey cutlets.

Lay the poultry in a pan in a single layer.

Mix butter and garlic together and brush over poultry

Turn your oven broiler on. Broil the poultry on one side 2-3 minutes, turn over and sprinkle parmesan cheese on poultry cutlets. Cook until done, usually another 2-3 minutes. Don’t let parmesan cheese burn. Serve with tomato sauce and additional grated parmesan cheese.  Makes 4 servings

 

 

Baked eggplant with Tomato sauce

 

1 Fresh eggplant

Olive oil

salt

½ cup tomato or spaghetti sauce warmed

Grated parmesan or Romano cheese

 

Remove skin from eggplant and slice length wise into 1/4 to ½ inch thick slices

Lay flat in baking dish

Sprinkle with olive oil and a little salt

Bake at 350 about 20 minutes or until tender

Remove from oven,  

Serve with warmed tomato or spaghetti sauce poured over baked eggplant.

Sprinkle with grated parmesan or Romano cheese

Makes about 4 servings

 

 

Steak on a Skewer

12 ounces boneless sirloin steak cut into cubes (about 20)

Whole medium sized mushrooms about 16

Any vegetable like green peppers, onions, and squash; cut into medium pieces about 16

Olive oil

Salt

4 Metal or wooden skewers 10-inch long

Non stick cooking spray

 

Measure out approximately 3 ounces of sirloin cubes about 5 cubes of meat for each serving

Thread meat, mushrooms, alternating vegetables onto skewers. You can add as many vegetables as you can fit on skewer.

Coat barbecue grill or broil pan with nonstick cooking spray

Brush meat and vegetable skewers with olive oil and salt lightly (if desired)

Broil or grill 2-3 minutes each side or until meat cooked to desired doneness.

Serve warm. Makes 4 servings

 

  Scallops Broiled

1 pound scallops

2 tablespoons butter cut into very small pieces

Salt and pepper

Lemon juice

 

Wash scallops

Place scallops on flat baking tin

Dot them with small piece butter and lightly salt and pepper them

Place under broiler about three inches from the heat. Cook 5-6 minutes or until golden brown,

Serve with lemon juice drizzled over scallops.

Makes 4 servings

 Lunch Recipes

 

Tuna Melt on bread

2 cans chunk light tuna, packed in water, drained

2 Tablespoons chopped white onions, or sliced green onions

3 tablespoons light mayonnaise

1 teaspoon dijon mustard

4 slices of bread toasted

1 cup coleslaw mix (optional; healthy and tasty addition)

1/3 cup any low fat cheese shredded

 

Combine all ingredients in a bowl

Spoon and spread mixture onto 4 slices of  toasted bread

Place bread onto broiler pan or into toaster oven.

Broil until heated through about 3 minutes.

 Sprinkle grated cheese and broil additional 1 minute till cheese is melted

Makes 4 servings

 

Banana smoothie

1 cup plain non fat yogurt or 1 cup skim or 1% milk

1 small banana

1 tablespoon frozen orange juice    

1-2 packets sugar substitute to taste

4 ice cubes or crushed ice

blend all ingredients  in a blender and serve