Menu - my diet/nutrition plan from Spark People for the week - 08-16-15

This is a straight copy/paste from Spark People diet/nutrition program.  The recipes are easy to follow and really quite good!

FOOD CALORIES CARBS FAT PROTEIN Peanut Butter Toast, Orange Juice; Yogurt Orange Juice, 5 fl oz 68 16 0 1 Peanut Butter, smooth style, with salt, 0.5 tbsp 47 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 Oikos Organic Greek Yogurt, Plain, 6 oz 80 6 0 15

	Salmon Salad; Greek Yogurt with Berries; Wheat Roll
	Oikos Organic Greek Yogurt, Plain, 6 oz	80	6	0	15
	Balsamic Vinegar, 1 tbsp	8	2	0	0
	Dinner Rolls, wheat, 1 roll (1 oz)	77	13	2	2
	Atlantic Salmon (fish) (.5 filet option = 198g), 2.5 oz	101	0	5	14
	Strawberries, fresh, 12 large (1-3/8" dia)	65	15	1	1
	Lettuce, leaf salad, 2 cup, shredded	20	4	0	1
	Olive Oil, 1 1tsp	40	0	5	0

	Skillet White Beans & Tomatoes over Spaghetti with Parmesan Cheese; Fruit Cocktail Heat oil and add minced garlic and saute. Add chopped tomatoes and properly prepared beans and simmer. Spoon over prepared noodles and top with cheese.
	Olive Oil, 1 1tsp	40	0	5	0
	Fruit Cocktail, 0.5 cup	69	18	0	0
	Parmesan Cheese, grated, 3 tbsp	68	1	5	6
	Red Ripe Tomatoes, 4 slice, medium (1/4" thick)	17	4	0	1
	Beans, white, 0.5 cup	153	29	0	10
	Spaghetti, cooked without added salt (pasta), 0.5 cup	110	22	1	4
	Mrs. Dash (R) Garlic & Herb Seasoning Blend, 0.25 tsp	0	0	0	0

	Turkey Wrapped Asparagus Wrap asparagus spear in thinly sliced turkey.
	Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long)	18	4	0	2
	Turkey breast, sliced, oven roasted, luncheon meat, 4 ounce(s)	119	5	2	19

For Monday, 8/17/2015

FOOD CALORIES CARBS FAT PROTEIN Shredded wheat with milk, blueberries and flax; herbal tea Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 102 24 1 4 Blueberries, fresh, 0.75 cup 61 15 0 1 Milk, nonfat, 1 cup 83 12 0 8 *Flax Seed, 0.66 tbsp 30 3 3 2 Herbal Tea, 1 cup (8 fl oz) 2 0 0 0

	Broiled Tilapia Parmesan; Wild Rice; Salad; Oranges; Milk
	Wild Rice, 0.6 cup	99	21	0	4
	Balsamic Vinegar, 1 tbsp	8	2	0	0
	Broiled Tilapia Parmesan, 1 serving	177	2	10	19
	Milk, nonfat, 1 cup	83	12	0	8
	Olive Oil, 1 1tsp	40	0	5	0
	Oranges, 1 fruit (2-5/8" dia)	62	15	0	1
	Romaine Lettuce (salad), 2 cup, shredded	16	3	0	2

	Spicy White Bean Soup, Applesauce Saute chopped onions with fresh garlic in oil, add 2 cups water, rice and beans and season with oregano, cumin, ground cloves, and cayenne pepper to taste and simmer for about 1 hour. Top with Mozzarella Cheese and serve.
	Onions, raw, 4 slice, medium (1/8" thick)	21	5	0	1
	Canola Oil, 1 1tsp	40	0	5	0
	Applesauce, unsweetened, 0.75 cup	76	21	0	0
	Mozzarella Cheese, part skim milk, 1 oz	72	1	5	7
	Wild Rice, 0.6 cup	99	21	0	4
	Beans, navy, 0.5 cup	127	24	1	7

	Celery with Cashew Butter
	Celery, raw, 2 stalk, large (11"-12" long)	20	5	0	1
	Cashew Butter, 1.5 tbsp	141	7	12	4

For Tuesday, 8/18/2015

FOOD CALORIES CARBS FAT PROTEIN Grapefruit; Toast with Cream Cheese; Tea Grapefruit, 1 fruit (3-3/4" dia) 74 19 0 1 Cream Cheese, 2 tbsp 99 1 10 2 Tea, brewed, 6 fl oz 2 1 0 0 Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8") 91 17 2 3

	Black Beans with Wild Rice, Romaine Salad with Swiss Cheese; Tangerines
	Wild Rice, 0.6 cup	99	21	0	4
	Beans, black, 0.6 cup	136	24	1	9
	Balsamic Vinegar, 1 tbsp	8	2	0	0
	Swiss Cheese, 1 oz	107	1	8	8
	Olive Oil, 1 1tsp	40	0	5	0
	Tangerines, 2 small (2-1/4" dia)	62	16	0	1
	Romaine Lettuce (salad), 2 cup, shredded	16	3	0	2

	Spicy White Bean Soup, Applesauce Saute chopped onions with fresh garlic in oil, add 2 cups water, rice and beans and season with oregano, cumin, ground cloves, and cayenne pepper to taste and simmer for about 1 hour. Top with Mozzarella Cheese and serve.
	Onions, raw, 4 slice, medium (1/8" thick)	21	5	0	1
	Canola Oil, 1 1tsp	40	0	5	0
	Applesauce, unsweetened, 0.75 cup	76	21	0	0
	Mozzarella Cheese, part skim milk, 1 oz	72	1	5	7
	Beans, navy, 0.5 cup	127	24	1	7
	Wild Rice, 0.6 cup	99	21	0	4

	Veggie Burger; Sweet Potato
	Morning Star Garden Veggie Burger, 1 serving(s)	110	9	4	10
	Sweet potato, cooked, baked in skin, without salt, 0.5 small	27	6	0	1

For Wednesday, 8/19/2015

FOOD CALORIES CARBS FAT PROTEIN Wheat Bran Muffin; Yogurt with Blueberries; Coffee Butter, unsalted, 1 pat (1" sq, 1/3" high) 36 0 4 0 Blueberries, fresh, 0.75 cup 61 15 0 1 Oikos Organic Greek Yogurt, Plain, 6 oz 80 6 0 15 Wheat Bran Muffins, with raisins, 1 muffin, toaster 106 19 3 2 Regular Coffee, brewed from grounds, 1 cup (8 fl oz) 2 0 0 0

	Baked Sweet Potato topped with Black Beans, Brown Rice, Sour Cream and Salsa; Tangerines; Soymilk
	Beans, black, 0.6 cup	136	24	1	9
	Brown Rice, long grain, 0.5 cup	108	22	1	3
	Silk, Plain Soymilk, Original 1 cup, 1 serving	90	8	4	6
	Sour Cream, reduced fat, 2 tbsp	41	1	4	1
	Sweet potato, cooked, baked in skin, without salt, 0.5 small	27	6	0	1
	Tangerines, 2 small (2-1/4" dia)	62	16	0	1
	Salsa, 0.13 cup	9	2	0	0

	Brown Rice with Chopped Broccoli and Almonds; Applesauce; Milk
	Broccoli, fresh, 2 spear (about 5" long)	17	3	0	2
	Almonds, 0.25 cup, sliced	137	5	12	5
	Butter, unsalted, 1 pat (1" sq, 1/3" high)	36	0	4	0
	Milk, nonfat, 1 cup	83	12	0	8
	Applesauce, unsweetened, 0.75 cup	76	21	0	0
	Brown Rice, long grain, 0.5 cup	108	22	1	3

	Celery with Cashew Butter
	Cashew Butter, 1.5 tbsp	141	7	12	4
	Celery, raw, 2 stalk, large (11"-12" long)	20	5	0	1

For Thursday, 8/20/2015

FOOD CALORIES CARBS FAT PROTEIN Yogurt with Fresh Peaches; Wheat Bran Muffin; Tea Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb) 68 17 0 1 Yogurt, plain, low fat, 0.5 cup (8 fl oz) 77 9 2 6 Wheat Bran Muffins, with raisins, 1 muffin, toaster 106 19 3 2 Tea, brewed, 6 fl oz 2 1 0 0

	Black Beans with Wild Rice, Romaine Salad with Swiss Cheese; Tangerines
	Beans, black, 0.6 cup	136	24	1	9
	Wild Rice, 0.6 cup	99	21	0	4
	Balsamic Vinegar, 1 tbsp	8	2	0	0
	Swiss Cheese, 1 oz	107	1	8	8
	Olive Oil, 1 1tsp	40	0	5	0
	Tangerines, 2 small (2-1/4" dia)	62	16	0	1
	Romaine Lettuce (salad), 2 cup, shredded	16	3	0	2

	Garlic Ginger Rice with Almonds; Green Beans; Blueberries; Milk Add grated ginger and minced garlic to warm oil in skillet and heat for a minute then add cooked rice, mix and heat throughout. Add in almond slivers and serve.
	Almonds, 0.25 cup, sliced	137	5	12	5
	Canola Oil, 1 1tsp	40	0	5	0
	Green Beans (snap), 12 beans (4" long)	20	5	0	1
	Blueberries, fresh, 0.75 cup	61	15	0	1
	Milk, nonfat, 1 cup	83	12	0	8
	White Rice, long grain, cooked, 0.5 cup	103	22	0	2

	Salad Greens with Cranberry Vinaigrette and Almonds; Tea
	Tea, brewed, 6 fl oz	2	1	0	0
	Salad Greens With Cranberry Vinaigrette, 0.5 serving	24	3	1	1
	Almonds, 0.25 cup, sliced	137	5	12	5

For Friday, 8/21/2015

FOOD CALORIES CARBS FAT PROTEIN Cheesy eggs with toast; tangerines; tea Cook the eggs in a nonstick skillet, then serve with toast. Either spread cheese on toast or scramble it in with the eggs. Serve with tea and tangerines. Tangerines, 2 small (2-1/4" dia) 62 16 0 1 Neufchatel Cheese, 1 oz 74 1 7 3 Egg white, fresh, 2 large 34 0 0 7 Bread, reduced-calorie, wheat, 2 slice 101 19 1 6 Tea, brewed, 6 fl oz 2 1 0 0

	Cashew Butter Half Sandwich; Cream Cheese filled Celery; Grapes; Milk
	Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")	91	17	2	3
	Low fat cream cheese, 1 tbsp	35	1	3	2
	Milk, nonfat, 1 cup	83	12	0	8
	Grapes, 18 grape, seedless	35	9	0	0
	Celery, raw, 2 stalk, large (11"-12" long)	20	5	0	1
	Cashew Butter, 1.5 tbsp	141	7	12	4

	Skillet White Beans & Tomatoes over Spaghetti with Parmesan Cheese; Fruit Cocktail Heat oil and add minced garlic and saute. Add chopped tomatoes and properly prepared beans and simmer. Spoon over prepared noodles and top with cheese.
	Red Ripe Tomatoes, 4 slice, medium (1/4" thick)	17	4	0	1
	Parmesan Cheese, grated, 3 tbsp	68	1	5	6
	Fruit Cocktail, 0.5 cup	69	18	0	0
	Olive Oil, 1 1tsp	40	0	5	0
	Mrs. Dash (R) Garlic & Herb Seasoning Blend, 0.25 tsp	0	0	0	0
	Spaghetti, cooked without added salt (pasta), 0.5 cup	110	22	1	4
	Beans, white, 0.5 cup	153	29	0	10

	Veggie Burger; Sweet Potato
	Morning Star Garden Veggie Burger, 1 serving(s)	110	9	4	10
	Sweet potato, cooked, baked in skin, without salt, 0.5 small	27	6	0	1

For Saturday, 8/22/2015

FOOD CALORIES CARBS FAT PROTEIN Wheat Bran Muffin; Yogurt with Blueberries; Coffee Blueberries, fresh, 0.75 cup 61 15 0 1 Butter, unsalted, 1 pat (1" sq, 1/3" high) 36 0 4 0 Oikos Organic Greek Yogurt, Plain, 6 oz 80 6 0 15 Regular Coffee, brewed from grounds, 1 cup (8 fl oz) 2 0 0 0 Wheat Bran Muffins, with raisins, 1 muffin, toaster 106 19 3 2

	Asian Chicken Salad with Whole-Wheat Crackers; Tomato Slices with Cottage Cheese; Fruit Cocktail;
	Whole-Wheat Crackers, 0.75 oz	94	15	4	2
	Asian Chicken Salad RECIPE, 1 serving	127	20	1	11
	Mayonnaise, regular (mayo), 0.5 tbsp	45	0	5	0
	Cottage Cheese, Nonfat, 0.75 cup (not packed)	120	8	1	23
	Fruit Cocktail, 0.5 cup	69	18	0	0
	Red Ripe Tomatoes, 4 slice, medium (1/4" thick)	17	4	0	1

	Skillet White Beans & Tomatoes over Spaghetti with Parmesan Cheese; Fruit Cocktail Heat oil and add minced garlic and saute. Add chopped tomatoes and properly prepared beans and simmer. Spoon over prepared noodles and top with cheese.
	Red Ripe Tomatoes, 4 slice, medium (1/4" thick)	17	4	0	1
	Fruit Cocktail, 0.5 cup	69	18	0	0
	Olive Oil, 1 1tsp	40	0	5	0
	Parmesan Cheese, grated, 3 tbsp	68	1	5	6
	Mrs. Dash (R) Garlic & Herb Seasoning Blend, 0.25 tsp	0	0	0	0
	Spaghetti, cooked without added salt (pasta), 0.5 cup	110	22	1	4
	Beans, white, 0.5 cup	153	29	0	10

	Pea Pods and Hummus
	Hummus, 0.3 cup	125	11	7	6
	Peas, edible-podded, raw, 12 pea pods	17	3	0	1