28 Day Dad Hood™ Challenge: WEEK ONE MEAL PLAN: Our weekly meal plans are based off a 1600-2100 calorie plan. Feel free to print this out and use to calculate your calorie intake. For Friday, 11/01/2013  | ||||||||||||||||||||||||||||||||||||
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| Cottage Cheese with Pineapple; Carrots with Hummus Dip; Whole-Wheat Crackers with Peanut Butter | |||||
| Whole-Wheat Crackers, 0.75 oz | 94 | 15 | 4 | 2 | |
| Whole-Wheat Crackers, 0.75 oz | 94 | 15 | 4 | 2 | |
| Peanut Butter, smooth style, with salt, 0.5 tbsp | 47 | 2 | 4 | 2 | |
| Peanut Butter, smooth style, with salt, 0.5 tbsp | 47 | 2 | 4 | 2 | |
| Hummus, 0.3 cup | 125 | 11 | 7 | 6 | |
| Baby Carrots, raw, 5 medium | 17 | 4 | 0 | 0 | |
| Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick) | 62 | 16 | 1 | 0 | |
| Cottage Cheese, Nonfat, 0.75 cup (not packed) | 120 | 8 | 1 | 23 | |
| Garden Vegetable Frittata; Green Beans; Toast; Blueberries, Almonds and Vanilla Frozen Yogurt Serve frittata with green beans and buttered toast. Top frozen yogurt with berries and almonds. | |||||
| Green Beans (snap), 12 beans (4" long) | 20 | 5 | 0 | 1 | |
| Green Beans (snap), 12 beans (4" long) | 20 | 5 | 0 | 1 | |
| Blueberries, fresh, 0.75 cup | 61 | 15 | 0 | 1 | |
| Almonds, 6 almond | 41 | 2 | 4 | 2 | |
| Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8") | 91 | 17 | 2 | 3 | |
| Vanilla Frozen Yogurt, 0.5 cup | 114 | 17 | 4 | 3 | |
| Smart Balance Buttery Spread, 0.5 tbsp | 40 | 0 | 5 | 0 | |
| Garden Vegetable Frittata, 1 serving | 149 | 8 | 9 | 11 | |
| Garden Vegetable Frittata, 1 serving | 149 | 8 | 9 | 11 | |
| Spinach Salad; Hard Boiled Egg | |||||
| Balsamic Vinegar, 1 tbsp | 8 | 2 | 0 | 0 | |
| Spinach, fresh, 2 cup | 14 | 2 | 0 | 2 | |
| Hard Boiled Egg, 1.5 large | 117 | 1 | 8 | 9 | |
For Saturday, 11/02/2013
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| Chickpea Stew; Peaches; Tea Saute raw, cubed potato in oil for a few minutes to brown. Add pureed tomatoes and simmer until potatoes are soft. Add garbanzo beans and heat. Dish up and top with shredded cheese. | |||||
| Chickpeas (garbanzo beans), 0.5 cup | 143 | 27 | 1 | 6 | |
| Herbal Tea, 1 cup (8 fl oz) | 2 | 0 | 0 | 0 | |
| Potatoes, baked, flesh and skin, with salt, 0.5 potato (2-1/3" x 4-3/4") | 110 | 25 | 0 | 2 | |
| Potatoes, baked, flesh and skin, with salt, 0.5 potato (2-1/3" x 4-3/4") | 110 | 25 | 0 | 2 | |
| Red Ripe Tomatoes, 4 slice, medium (1/4" thick) | 17 | 4 | 0 | 1 | |
| Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb) | 68 | 17 | 0 | 1 | |
| Cheddar or Colby Cheese, Low Fat, 2 oz | 98 | 1 | 4 | 14 | |
| Olive Oil, 1 1tsp | 40 | 0 | 5 | 0 | |
| Olive Oil, 1 1tsp | 40 | 0 | 5 | 0 | |
| Garden Vegetable Frittata; Green Beans; Toast; Blueberries, Almonds and Vanilla Frozen Yogurt Serve frittata with green beans and buttered toast. Top frozen yogurt with berries and almonds. | |||||
| Green Beans (snap), 12 beans (4" long) | 20 | 5 | 0 | 1 | |
| Green Beans (snap), 12 beans (4" long) | 20 | 5 | 0 | 1 | |
| Blueberries, fresh, 0.75 cup | 61 | 15 | 0 | 1 | |
| Almonds, 6 almond | 41 | 2 | 4 | 2 | |
| Vanilla Frozen Yogurt, 0.5 cup | 114 | 17 | 4 | 3 | |
| Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8") | 91 | 17 | 2 | 3 | |
| Smart Balance Buttery Spread, 0.5 tbsp | 40 | 0 | 5 | 0 | |
| Garden Vegetable Frittata, 1 serving | 149 | 8 | 9 | 11 | |
| Garden Vegetable Frittata, 1 serving | 149 | 8 | 9 | 11 | |
| Pea Pods and Hummus | |||||
| Hummus, 0.3 cup | 125 | 11 | 7 | 6 | |
| Peas, edible-podded, raw, 12 pea pods | 17 | 3 | 0 | 1 | |
| For Sunday, 11/03/2013 |
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| Spinach, Avocado and Turkey Pita; Cottage Cheese; Applesauce; Iced Herbal Tea Place spinach, avocado and turkey in pita; serve with applesauce, cottage cheese and iced tea. | |||||
| Turkey breast meat, 4 ounce(s) | 118 | 5 | 2 | 19 | |
| Cottage Cheese, 1% Milkfat, 0.5 cup (not packed) | 82 | 3 | 1 | 14 | |
| Avocados, California (Haas), 0.13 fruit without skin and seeds | 38 | 2 | 3 | 0 | |
| Avocados, California (Haas), 0.13 fruit without skin and seeds | 38 | 2 | 3 | 0 | |
| Applesauce, unsweetened, 0.75 cup | 76 | 21 | 0 | 0 | |
| Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia) | 85 | 18 | 1 | 3 | |
| Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia) | 85 | 18 | 1 | 3 | |
| Herbal Tea, 1 cup (8 fl oz) | 2 | 0 | 0 | 0 | |
| Lettuce, leaf salad, 2 cup, shredded | 20 | 4 | 0 | 1 | |
| Portobello Burger with Cheese and Tomatoes on Wheat Bread; Corn; Orange; Yogurt; Tea | |||||
| Herbal Tea, 1 cup (8 fl oz) | 2 | 0 | 0 | 0 | |
| Yellow Sweet Corn, Canned, 0.2 cup | 27 | 6 | 0 | 1 | |
| Red Ripe Tomatoes, 4 slice, medium (1/4" thick) | 17 | 4 | 0 | 1 | |
| Bread, reduced-calorie, wheat, 2 slice | 101 | 19 | 1 | 6 | |
| Yogurt, fruit, 1 container (5 oz) | 141 | 26 | 2 | 6 | |
| Oranges, 1 fruit (2-5/8" dia) | 62 | 15 | 0 | 1 | |
| American Cheese, 1 slice (1 oz) | 106 | 0 | 9 | 6 | |
| Mayonnaise, regular (mayo), 0.5 tbsp | 45 | 0 | 5 | 0 | |
| Mayonnaise, regular (mayo), 0.5 tbsp | 45 | 0 | 5 | 0 | |
| Portobello Burgers RECIPE, 2 serving | 143 | 9 | 11 | 6 | |
| Cooked Spinach Topped with Hard Boiled Egg | |||||
| Hard Boiled Egg, 1.5 large | 117 | 1 | 8 | 9 | |
| Lemon Juice, 1 fl oz | 8 | 3 | 0 | 0 | |
| Spinach, frozen, 0.5 cup | 27 | 5 | 0 | 3 | |
| For Monday, 11/04/2013 |
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| Chickpea Stew; Peaches; Tea Saute raw, cubed potato in oil for a few minutes to brown. Add pureed tomatoes and simmer until potatoes are soft. Add garbanzo beans and heat. Dish up and top with shredded cheese. | |||||
| Cheddar or Colby Cheese, Low Fat, 2 oz | 98 | 1 | 4 | 14 | |
| Olive Oil, 1 1tsp | 40 | 0 | 5 | 0 | |
| Olive Oil, 1 1tsp | 40 | 0 | 5 | 0 | |
| Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb) | 68 | 17 | 0 | 1 | |
| Chickpeas (garbanzo beans), 0.5 cup | 143 | 27 | 1 | 6 | |
| Herbal Tea, 1 cup (8 fl oz) | 2 | 0 | 0 | 0 | |
| Red Ripe Tomatoes, 4 slice, medium (1/4" thick) | 17 | 4 | 0 | 1 | |
| Potatoes, baked, flesh and skin, with salt, 0.5 potato (2-1/3" x 4-3/4") | 110 | 25 | 0 | 2 | |
| Potatoes, baked, flesh and skin, with salt, 0.5 potato (2-1/3" x 4-3/4") | 110 | 25 | 0 | 2 | |
| Lentil Burger; Grapes; Almonds; Salad; Frozen Yogurt; Tea Top Lentil burger with tomatoes and spread and enjoy on Italian bread. | |||||
| Red Ripe Tomatoes, 4 slice, medium (1/4" thick) | 17 | 4 | 0 | 1 | |
| Romaine Lettuce (salad), 2 cup, shredded | 16 | 3 | 0 | 2 | |
| Herbal Tea, 1 cup (8 fl oz) | 2 | 0 | 0 | 0 | |
| Almonds, 0.25 cup, sliced | 137 | 5 | 12 | 5 | |
| Bread, italian, 2 slice, medium | 108 | 20 | 1 | 4 | |
| Vanilla Frozen Yogurt, 0.5 cup | 114 | 17 | 4 | 3 | |
| Grapes, 18 grape, seedless | 35 | 9 | 0 | 0 | |
| Vegan Lentil Burgers, 1 serving | 128 | 24 | 2 | 5 | |
| Smart Balance Buttery Spread, 0.5 tbsp | 40 | 0 | 5 | 0 | |
| Smart Balance Buttery Spread, 0.5 tbsp | 40 | 0 | 5 | 0 | |
| Turkey Breast with Salad | |||||
| Turkey breast meat, 4 ounce(s) | 118 | 5 | 2 | 19 | |
| Lemon Juice, 1 fl oz | 8 | 3 | 0 | 0 | |
| Romaine Lettuce (salad), 2 cup, shredded | 16 | 3 | 0 | 2 | |
| For Tuesday, 11/05/2013 |
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| Black Bean-Rice-Spinach-Salsa Wrap; Grapefruit Heat black beans and premade brown rice. Add to tortilla, along with spinach, sour cream, avocado, salsa, and shredded cheese. Serve with a grapefruit. | |||||
| Cheddar or Colby Cheese, Low Fat, 2 oz | 98 | 1 | 4 | 14 | |
| Sour Cream, reduced fat, 2 tbsp | 41 | 1 | 4 | 1 | |
| Avocados, California (Haas), 0.13 fruit without skin and seeds | 38 | 2 | 3 | 0 | |
| Salsa, 0.13 cup | 9 | 2 | 0 | 0 | |
| Grapefruit, 1 fruit (3-3/4" dia) | 74 | 19 | 0 | 1 | |
| Beans, black, 0.6 cup | 136 | 24 | 1 | 9 | |
| Brown Rice, long grain, 0.5 cup | 108 | 22 | 1 | 3 | |
| Flour Tortillas, 1 tortilla, medium (approx 6" dia) | 104 | 18 | 2 | 3 | |
| Spinach, fresh, 2 cup | 14 | 2 | 0 | 2 | |
| Vegetarian Spaghetti with Lentil Sauce; Cantaloupe Fully cook lentils until soft to add to pureed, seasoned and cooked tomatoes for 'meat' sauce. | |||||
| Red Ripe Tomatoes, 4 slice, medium (1/4" thick) | 17 | 4 | 0 | 1 | |
| Red Ripe Tomatoes, 4 slice, medium (1/4" thick) | 17 | 4 | 0 | 1 | |
| Spaghetti, cooked without added salt (pasta), 0.5 cup | 110 | 22 | 1 | 4 | |
| Lentils, 0.6 cup | 138 | 24 | 0 | 11 | |
| Lentils, 0.6 cup | 138 | 24 | 0 | 11 | |
| Cantaloupe, 2 wedge, large (1/8 of large melon) | 71 | 17 | 1 | 2 | |
| Parmesan Cheese, grated, 3 tbsp | 68 | 1 | 5 | 6 | |
| Olive Oil, 1 1tsp | 40 | 0 | 5 | 0 | |
| Olive Oil, 1 1tsp | 40 | 0 | 5 | 0 | |
| Spinach Salad; Hard Boiled Egg | |||||
| Hard Boiled Egg, 1.5 large | 117 | 1 | 8 | 9 | |
| Spinach, fresh, 2 cup | 14 | 2 | 0 | 2 | |
| Balsamic Vinegar, 1 tbsp | 8 | 2 | 0 | 0 | |
| For Wednesday, 11/06/2013 |
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| Dilled Shrimp with Farfalle; Broccoli; Roll; Peaches; Milk | |||||
| Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb) | 68 | 17 | 0 | 1 | |
| Broccoli, fresh, 2 spear (about 5" long) | 17 | 3 | 0 | 2 | |
| Butter, unsalted, 1 pat (1" sq, 1/3" high) | 36 | 0 | 4 | 0 | |
| Butter, unsalted, 1 pat (1" sq, 1/3" high) | 36 | 0 | 4 | 0 | |
| Milk, nonfat, 1 cup | 83 | 12 | 0 | 8 | |
| Dinner Rolls, wheat, 1 roll (1 oz) | 77 | 13 | 2 | 2 | |
| Dinner Rolls, wheat, 1 roll (1 oz) | 77 | 13 | 2 | 2 | |
| Dilled Shrimp with Farfalle, 1 serving | 136 | 15 | 2 | 14 | |
| Chicken Marsala atop Whole Wheat Spaghetti; Broccoli; Cottage Cheese and Almonds Topped Pineapple; Herbal Tea | |||||
| Whole Wheat Spaghetti, cooked (pasta), 0.6 cup | 104 | 22 | 0 | 4 | |
| Chicken Marsala RECIPE, 0.5 serving | 141 | 5 | 3 | 21 | |
| Herbal Tea, 1 cup (8 fl oz) | 2 | 0 | 0 | 0 | |
| Almonds, 0.25 cup, sliced | 137 | 5 | 12 | 5 | |
| Butter, unsalted, 1 pat (1" sq, 1/3" high) | 36 | 0 | 4 | 0 | |
| Butter, unsalted, 1 pat (1" sq, 1/3" high) | 36 | 0 | 4 | 0 | |
| Cottage Cheese, Nonfat, 0.75 cup (not packed) | 120 | 8 | 1 | 23 | |
| Broccoli, fresh, 2 spear (about 5" long) | 17 | 3 | 0 | 2 | |
| Broccoli, fresh, 2 spear (about 5" long) | 17 | 3 | 0 | 2 | |
| Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick) | 62 | 16 | 1 | 0 | |
| Spinach Salad; Hard Boiled Egg | |||||
| Hard Boiled Egg, 1.5 large | 117 | 1 | 8 | 9 | |
| Spinach, fresh, 2 cup | 14 | 2 | 0 | 2 | |
| Balsamic Vinegar, 1 tbsp | 8 | 2 | 0 | 0 | |
| For Thursday, 11/7/2013 |
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| Whole Wheat Pita with Tuna Salad and Tomatoes; Raisins; Milk | |||||
| Raisins, 0.5 small box (1.5 oz) | 65 | 17 | 0 | 1 | |
| Milk, nonfat, 1 cup | 83 | 12 | 0 | 8 | |
| Mayonnaise, regular (mayo), 0.5 tbsp | 45 | 0 | 5 | 0 | |
| Mayonnaise, regular (mayo), 0.5 tbsp | 45 | 0 | 5 | 0 | |
| Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia) | 85 | 18 | 1 | 3 | |
| Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia) | 85 | 18 | 1 | 3 | |
| Tuna, Canned in Water, 0.75 can | 105 | 0 | 1 | 24 | |
| Red Ripe Tomatoes, 4 slice, medium (1/4" thick) | 17 | 4 | 0 | 1 | |
| Brown Rice with Chopped Broccoli, Cauliflower and Almonds; Applesauce; Milk | |||||
| Almonds, 0.25 cup, sliced | 137 | 5 | 12 | 5 | |
| Almonds, 0.25 cup, sliced | 137 | 5 | 12 | 5 | |
| Brown Rice, long grain, 0.5 cup | 108 | 22 | 1 | 3 | |
| Milk, nonfat, 1 cup | 83 | 12 | 0 | 8 | |
| Butter, unsalted, 1 pat (1" sq, 1/3" high) | 36 | 0 | 4 | 0 | |
| Butter, unsalted, 1 pat (1" sq, 1/3" high) | 36 | 0 | 4 | 0 | |
| Broccoli, fresh, 2 spear (about 5" long) | 17 | 3 | 0 | 2 | |
| Cauliflower, raw, 0.5 cup | 13 | 3 | 0 | 1 | |
| Applesauce, unsweetened, 0.75 cup | 76 | 21 | 0 | 0 | |
| Pea Pods and Hummus | |||||
| Hummus, 0.3 cup | 125 | 11 | 7 | 6 | |
| Peas, edible-podded, raw, 12 pea pods | 17 | 3 | 0 | 1 | |
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