Four Week Menu Plan

Week 1
Mon AM Snack: oatmeal with milk, bananas, blueberries, water Lunch: shepards pie (potatoes, lean ground beef, corn), tomato and cucumber salad with vinaigrette dressing (extra virgin olive oil, vinegar, garlic, dried oregano, salt, pepper), milk PM Snack: whole grain crackers, red, green, and yellow bell peppers, hummus, water Servings F&V (2-3): 1/2C blue berries and bananas, 1/2C shepards pie, 1/3C tomato and cucumber salad, 1/4C bell peppers, GP(2): 3/4C oatmeal, 3 crackers Milk & Alt (1): 3/4C milk Meat & Alt (1): 1/2C shepards pie, C hummus,

Tues AM Snack: scrambled tofu (nutritional yeast added), whole grain toast with margarine, orange juice Lunch: baked haddock, mashed sweet potatoes, steamed broccoli, milk PM Snack: apples, snap peas, cheddar cheese squares, whole grain crackers, water Servings F&V (2-3): 1/2C sweet potatoes, 1/4C broccoli, 1/2C apples, 1/4C snap peas, 1/2C orange juice GP(2): 1 slice of bread, 3 whole grain crackers, Milk & Alt (1): 4 cubes cheese, 1/2C milk Meat & Alt (1): 1/3C tofu, 1oz fish,

Wed AM Snack: whole grain bagel, jam, banana, chocolate soy milk, Lunch: falafel in whole grain pita, tahini sauce (sesame seed butter, garlic, plain yogurt), raw carrots and cucumbers, milk PM Snack: blue berry oatmeal muffin, strawberries, peaches, water Servings F&V (2-3): banana, 1/3C carrots and cucumbers, 1/2C strawberries and peaches GP(2): half of a bagel, 1/3C falafel, 1 oatmeal muffin Milk & Alt (1): 1/2C milk, 1/2C soy milk Meat & Alt (1): 1/3C falafel

Thurs AM Snack: fruit-tofu smoothie (*see recipe below), whole grain English muffin with margarine, water Lunch: chicken noodle soup (whole grain noodles, carrots, celery, corn, garlic, onion), whole grain biscuit, milk PM Snack: pears, apricots, whole grain crackers, water *Fruit smoothie 1/2C silken tofu 1/2C spinach 1C strawberries, raspberries, black berries, blue berries, 1 small banana 6 ice cubes 1/2C vanilla soy milk

Servings F&V (2-3): 1C smoothie, 1/2C pears and apricots, 1C soup, GP(2): half of an English muffin, 1 biscuit, 3 whole grain crackers, Milk & Alt (1): 1/2C milk, 1C smoothie Meat & Alt (1): 1C soup, 1C smoothie

Fri AM Snack: whole grain pancakes (wheat germ and flax added), banana,water Lunch: black bean veggie burger on a whole grain bun (*see recipe below), roasted potatoes, milk PM Snack: yogurt parfait( baked rolled oats, pumpkin seeds, sunflower seeds, ground chia seed, dried goji berries, strawberries), water *Black Bean Veggie Burger 2C cooked black beans 1/2C quick oats 2 cloves garlic 1/2C red onion 1/2C chopped green and red pepper 2 tsp cumin 2 Tbsp tahini 1 1/2C whole grain bread crumbs Servings F&V (2-3): 1/2C roasted potatoes, banana, 1 veggie burger, 3/4C yogurt parfait GP(2): 2 whole grain pancakes, whole grain bun, 1 veggie burger, 3/4C yogurt parfait Milk & Alt (1): 1/2C milk, 3/4C yogurt parfait

Meat & Alt (1): 1 veggie burger, 3/4C yogurt parfait

Week 2
Mon AM Snack: raspberry bran muffin, grapes, water Lunch: whole grain breaded chicken strips (breading- crushed bran cereal, ground flax seed, wheat germ), baked cauliflower with shredded mozzarella cheese, peas, milk PM Snack: whole grain corn chips, salsa with black beans added, red, green, and yellow bell peppers, water Servings F&V (2-3): 1/2C grapes, 1/4C cauliflower, 1/4C bell peppers, 1/4C peas, GP(2): 1 bran muffin, 3 chicken strips, 1/2C corn chips, Milk & Alt (1): 1/2C milk, 1/4C cauliflower with cheese, Meat & Alt (1): 1 oz chicken, 1/4C black beans,

Tues AM Snack: whole grain French toast with apple butter, cantaloupe, cranberry juice Lunch: sloppy joes (lean ground beef with tomato sauce, tomato paste, cooked and diced carrots, celery, zucchini and green pepper) on a whole grain bun, raw broccoli and celery, zucchini fries (*see recipe below), milk PM Snack: whole grain naan bread, carrot sticks, cucumber, hummus, water *Zucchini fries Sliced zucchini 2 large egg whites, beaten 1/2C whole grain bread crumbs

Pinch of sea salt and pepper, dried oregano, Servings F&V (2-3): 1/2C cantaloupe, 1/2C cranberry juice, 1/4C celery and broccoli, 1/2C sloppy joe, 1/2C zucchini fries, 1/4C carrot and cucumber, GP(2):1 slice of French toast, bun, slice of naan bread, Milk & Alt (1): 1/2C milk, Meat & Alt (1): 1/4C sloppy joe, 1/4C hummus,

Wed AM Snack: boiled egg, orange, whole grain crackers, water Lunch: coconut curry (turkey, summer squash, carrots, red, green and yellow bell peppers, mild curry paste, coconut milk) on brown rice, milk PM Snack: whole grain banana bread (flax seed and wheat germ added), yogurt, pineapple, water Servings F&V (2-3): orange, 1/2C coconut curry, 1/2C pineapple GP(2): 3 whole grain crackers, 1/2C rice, 1 slice of banana bread, Milk & Alt (1): 1/2C milk, 1/2C coconut curry, 1/2C yogurt Meat & Alt (1): 1 egg, 1/2C coconut curry

Thursday AM Snack: shredded wheat cereal with milk, peaches, black berries, water Lunch: baked tuna burgers (*see recipe below) on a whole grain bun, homemade sweet potato fries, spinach and kale salad with vinaigrette dressing, milk PM Snack: 1/2C raisins, baked pita chips with cinnamon, water *Tuna burger Canned tuna 1 egg 1/2C whole grain bread crumbs 1/2C diced tomatoes tsp garlic salt Servings: F&V (2-3): 1/2C peaches and blackberries, 1/2C sweet potato fries, 1/4C salad, 1/2C raisins GP(2): 15g cereal, bun, 2 slice pita chips, Milk & Alt (1): 1C milk Meat & Alt (1): 0.5 oz tuna

Friday AM Snack: kiwi, orange, whole grain animal crackers, water Lunch: grilled cheese sandwiches, grilled hummus (nutritional yeast added) sandwiches, tomato-lentil stew (stewed tomatoes, brown lentils, carrots, onion, garlic), milk PM Snack: raw turnip, cauliflower, whole grain bread sticks, ranch dip, water Servings F&V (2-3): 1/2C kiwi and orange, 1/2C tomato-lentil stew, 1/3C turnip and cauliflower, GP(2): 1 whole sandwich, 6 animal crackers, 2 bread sticks,

Milk & Alt (1): 1/2C milk Meat & Alt (1): 1 whole hummus sandwich, 1/2C tomato-lentil stew

Week 3
Mon AM Snack: whole grain bagel with cream cheese, dried apricots, water Lunch: whole grain lasagna (whole grain noodles, lean ground beef, tomato sauce, marble cheese, cooked and diced onions, carrots, and red, green and yellow bell peppers), spinach and kale salad (with tomatoes and cucumber) and vinaigrette dressing (extra virgin olive oil, vinegar, garlic, dried oregano, salt, pepper), whole grain bread, milk PM Snack: pin wheels with carrots and cream cheese, apples, water Servings F&V (2-3): 1/4 dried apricots, 1/2C lasagna, 1/4C salad, 1/2C apples GP(2): half of a bagel, 1/2C lasagna, 3 pin wheels, 1 slice of whole grain bread Milk & Alt (1): 1/2C milk, 1/2C lasagna, 3 pin wheels Meat & Alt (1): 1/2C lasagna

Tues AM Snack: plum, pear, whole grain crackers, water Lunch: black bean and butternut squash quesadillas (mashed black beans and butternut squash, shredded marble cheese, whole grain tortillas), seasoned whole grain couscous and bulgur, plain yogurt, avocado salsa (*see recipe below) milk PM Snack: homemade slow-cooker apple sauce, oat bar (rolled oats, margarine, apple sauce, millet, ground flax seed, wheat germ, rye flakes), water *Avocado salsa 2 avocado, diced

1 red onion, sliced 1 tomato, deseeded and diced 2 Tbsp coriander leaves 3 Tbsp lime juice Freshly ground salt and pepper Servings F&V (2-3): 1/2C plum and pear, half of a quesadilla, 1/4C avocado salsa, GP(2): 3 crackers, half of a quesadilla, 1/2C couscous and bulgur, 1 oat bar, Milk & Alt (1): 1/2C milk, 1/4C plain yogurt, half of a quesadilla Meat & Alt (1): half of a quesadilla

Wed AM Snack: sliced peaches with homemade granola ( baked rolled oats, rye flakes, wheat germ, ground flax seed, sesame seeds, sunflower seeds, pumpkin seeds, raisins, coconut oil, cinnamon) and milk Lunch: turkey and wild rice soup (celery, carrots, red pepper, onion, garlic) (chia seed added), whole grain bread, milk PM Snack: steamed broccoli, carrots and celery, whole grain crackers, water Servings F&V (2-3): 1/2C peaches, 1/2C soup, 1/2C steamed veggies GP(2): 1 slice of whole grain bread, 1/2C soup, 3 whole grain crackers, 1/2C granola Milk & Alt (1): 1C milk Meat & Alt (1): 1/2C soup, 1/2C granola

Thurs AM Snack: raspberries, whole grain carrot spice muffin, orange juice Lunch: tilapia- and- veggie- kabobs (pineapple, green pepper, cherry tomato zucchini), brown rice, milk PM Snack: mashed avocado and lemon, mozzarella cheese squares, whole grain pita wedges, water Servings F&V (2-3): 1/2C raspberries, 1/2C orange juice, 2 veggie kabobs, avocado, GP(2): 1 muffin, 1/2C rice, 2 slice pita wedges, Milk & Alt (1): 1/2C milk, 4 cubes cheese, Meat & Alt (1): 0.5oz tilapia

Fri AM Snack: pineapple, orange, whole grain English muffin with margarine, water Lunch: whole grain spaghetti with lean ground beef meatballs (grated carrot, chopped up red, green and yellow bell peppers, onion, garlic), whole grain garlic and cheese bread, milk PM Snack: cinnamon baked apples with rolled oats, yogurt, water Servings F&V (2-3): 1/2C pineapple, orange, 1/2C spaghetti, 1/3C apples, GP(2): 1/2C spaghetti, 1 slice of garlic bread, 1/4C rolled oats Milk & Alt (1): 1/2C milk, 1 slice of garlic bread, 1/2C yogurt Meat & Alt (1): 3 meatballs (1oz),

Week 4
Mon AM Snack: bulgur and chia seed in milk, strawberries, orange, water Lunch: roast beef, mashed potatoes, carrots, corn, peas, whole grain roll, milk PM Snack: banana, chick pea trail mix (baked chick peas, whole grain cheerios, whole grain shreddies, raisins, shredded coconut), water

Servings F&V (2-3): 1/2C strawberries, 1/2 orange, 1/2C mashed potato, 1/2C carrots and corn, 1/4C peas, banana, 1/2C trail mix GP(2): 1/2C bulgur and chia seed, roll, 1/2C trail mix Milk & Alt (1): 1C milk Meat & Alt (1): 1/2C bulgur and chia seed, 1 oz roast beef, 1/2C trail mix

Tues AM Snack: strawberries, honey dew melon, whole grain toast with margarine, water Lunch: Moroccan chicken stew (with chia seed added*see recipe below), whole grain couscous, milk PM Snack: whole grain rice cakes with slices of marble cheese, cucumbers, bell peppers, water *Moroccan stew 1 lb boneless, skinless chicken thighs 1/4C corn starch 2 small yellow onions, diced 2 cloves garlic, minced 1 Tbsp cinnamon

1C low-sodium chicken stock 1 lb sweet potatoes, peeled and cut into chunks 1 Tbsp lemon juice Servings F&V (2-3): 1/2C strawberries and honey dew melon, 1/2C stew, 1/4C cucumbers and bell peppers, GP(2): 1 slice of bread, 1/2C couscous, 1 rice cake Milk & Alt (1): 1/2C milk, 0.5 oz cheese Meat & Alt (1): 1/2C stew

Wed AM Snack: whole grain pumpkin scone (wheat germ and flax seed added) with margarine, grapes, water Lunch: whole grain English muffin pizza (tomato sauce, shredded mozzarella cheese, crumbled lean ground beef, mushrooms, bell peppers, onions), carrot sticks, celery, milk PM Snack: fruit-and-cheese-kabobs (black berries, strawberries, cantaloupe, cheddar cheese cut into heart and star shapes), tofu yogurt (*see recipe below), apple juice *Tofu yogurt 10 ounces silken tofu 1 large banana 2 Tbsp vanilla soy milk 2 Tbsp pure maple syrup Servings F&V (2-3): 1/2C grapes, 2 kabobs, 1/2C apple juice, 1 English muffin pizza, 1/2C carrots and celery, 1/2C tofu yogurt GP(2): 1 English muffin pizza, 1 scone

Milk & Alt: 1/2C milk, 2 kabobs, 1 English muffin pizza Meat & Alt (1): 1 English muffin pizza, 1/2C tofu yogurt

Thurs AM Snack: kiwi, black berries, half of a whole grain bagel with margarine, water Lunch: vegan mac n cheez (*see recipe below), red and yellow bell peppers, whole grain bread, chocolate soy milk PM Snack: whole grain spelt flat bread, tomato slices, zucchini slices, bean dip (black, kidney and pinto beans, garlic, lemon juice, nutritional yeast, extra virgin olive oil), tahini sauce (sesame seed butter, plain yogurt, garlic), water *vegan mac n cheez 1 1/4C whole grain pasta 1 1/4C soy milk 1/3C nutritional yeast 2Tbsp corn starch 1 garlic clove, chopped Servings F&V (2-3): 1/2C kiwi and black berries, 1/2C bell pepper, 1/2C tomatoes and zucchini, GP(2): 1/2C mac n cheez, 1 half of a bagel, 1 slice of bread, 3 sesame sticks, Milk & Alt: 1/2C soy milk Meat & Alt (1): 1/4C bean dip, 1/4C tahini sauce

Fri AM Snack: scrambled eggs, strawberries, whole grain toast with margarine, water Lunch: homemade fish fingers (breaded with whole grain bread crumbs), homemade ovenbaked fries (hand cut potatoes seasoned with sea salt), kale and spinach salad (with tomatoes and cucumbers) with vinaigrette dressing (extra virgin olive oil, vinegar, garlic, dried basil, salt, pepper),milk PM Snack: water melon, blue berries, whole grain crackers, water Servings F&V (2-3): 1/2C strawberries,1/2C fries, 1/4C salad, 2 medium slices of watermelon, 1/3C blueberries GP(2): 1 slice whole grain toast, 3 fish fingers Milk & Alt: 1/2C milk, Meat & Alt (1): 1/2C scrambled eggs, 3 fish fingers,