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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
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
Breakfast
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
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
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
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
Approximate totals for the day: 4 bread servings, 3 vegetable servings, 3 milk servings, 3 fruit servings, 3 fats, 2 protein servings
Breakfast
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
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
Dinners
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
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
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
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
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
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
2 cans chunk light tuna, packed in water, drained
2 Tablespoons chopped white onions, or sliced green onions
3 tablespoons light mayonnaise
1 teaspoon
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
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