Menu for the Week

BREAKFAST: (7-8am)
-1/2 Grapefruit OR orange (NOT both)
-Small handful of almonds, walnuts, pecans
-Blender bottle protein shake w/ coffee

-Green tea

-Omelette in the microwave (broccoli, red pepper, tomato, mushroom, spinach and 3/4 cup eggwhites)

OR
-4 hard boiled eggs (2 egg yolks)

SNACK: (9-10am)
-Blender Bottle Protein Shake w/ coffee 

-6 almonds
-Red, yellow, orange peppers 

-Broccoli w/ 1 tblspoon hummus

LUNCH: (11am-12pm)

-WAWA GARDEN SALAD
-Fat free vinaigrette dressing

-4 hard boiled eggs  

      OR 1 cup of Chobani Greek yogurt (any flavor - sold at Wawa)  

      OR 1 can tuna

-carrot sticks & celery w/ 1 tablespoon of hummus

-handful of almonds 

-Coffee or green tea and lemon
-Big glass of water


SNACK: (3pm-4pm)

-3 hard boiled eggs  OR another protein shake

-Kashi chia bar

-1/2 grapefruit OR orange (not both!)

-Water jug

DINNER: (6:30pm-7:30pm)
-1 bag of broccoli or frozen veggies (steamed)

-Large spinach salad with cucumber, tomato, green peppers, celery, lettuce, carrot sticks (w/ balsamic vinegar or lemon juice)

-a Veggie Burger OR a salmon burger OR grilled chicken

DESSERT: (9pm)

-1/2 cup Greek yogurt with splenda

-1 cup watermelon cubes

Menu for Thursday - PLEASE FOLLOW TODAY

BREAKFAST: (7-8am)
-1/2 Grapefruit OR orange (NOT both)
-Small handful of almonds, walnuts, pecans
-Coffee w/ splenda & fat free half and half

-Green tea
-Omelette in the microwave (broccoli, red pepper, tomato, mushroom, spinach and 3/4 cup eggwhites)

OR
-4 hard boiled eggs (2 egg yolks)

SNACK: (9-10am)
-Blender Bottle Protein Shake w/ coffee 

-3 almonds, 3 walnuts
-Red, yellow, orange peppers 

-Broccoli w/ 1 tblspoon hummus-Coffee or green tea


LUNCH: (11am-12pm)

-WAWA GARDEN SALAD (not a chef's salad - that's bad for you!)
-Fat free vinaigrette dressing

-4 hard boiled eggs OR 1 cup of Chobani Greek yogurt (any flavor - sold at Wawa)

-carrot sticks & celery w/ 1 tablespoon of hummus

-6 nuts

-Coffee or green tea and lemon
-Big glass of water


SNACK: (3pm-4pm)

-2 hard boiled eggs  OR another protein shake

-Kashi chia bar

-1/2 grapefruit OR orange (not both!)

-Water jug

DINNER: (6:30pm-7:30pm)
-1 bag of broccoli or frozen veggies (steamed)

-Large spinach salad with cucumber, tomato, green peppers, celery, lettuce, carrot sticks (w/ balsamic vinegar or lemon juice)

-a Veggie Burger or a salmon burger (NOT a chicken cutlet - unless it's GRILLED CHICKEN it's NO BUENO)

DESSERT: (9pm)

-1/2 cup Greek yogurt with splenda

Sunday Lovin

BREAKFAST: (7-8am)
-1/2 Grapefruit or orange
-Small handful of almonds, walnuts, pecans
-Coffee w/ splenda & fat free half and half

-Green tea
-Omelette in the microwave (broccoli, red pepper, tomato, mushroom, spinach and 3/4 cup eggwhites)

OR
-4 hard boiled eggs &

SNACK: (9-10am)
-Blender Bottle Protein Shake w/ coffee OR  3 hard boiled eggs

-3 almonds, 3 walnuts
-Red, yellow, orange peppers
-1 tablespoon of hummus w/broccoli, Carrot sticks, pieces of celery
-Coffee or green tea


LUNCH: (11am-12pm)

-lettuce, cucumber, peppers, broccoli, tomato in a big salad bowl

-1 can of tuna OR 1/2 can of chicken breast mixed with 1 tblspoon salsa

-2 hard boiled eggs 

-carrot sticks & celery w/ 1 tablespoon of hummus

-6 nuts

-Coffee or green tea and lemon
-Big glass of water


SNACK: (3pm-4pm)

-2 hard boiled eggs 

-Kashi chia bar

-1/2 grapefruit or apple

-Water jug

DINNER: (6:30pm-7:30pm)
-1 bag of broccoli or frozen veggies (steamed)

-1/2 cup Bianca's quinoa
-Large spinach salad with cucumber, tomato, green peppers, celery, lettuce, carrot sticks (w/ lowfat vinaigrette)

-a Veggie Burger

DESSERT: (9pm)

-1/2 cup Greek yogurt with splenda

Thursday Menu!

BREAKFAST: (7-8am)
-1/2 Grapefruit or orange
-Small handful of almonds, walnuts, pecans
-Coffee w/ splenda & fat free half and half
-Green tea
-Omelette in the microwave (broccoli, red pepper, tomato, mushroom, spinach and 3/4 cup eggwhites)
OR
-4 hard boiled eggs &


SNACK: (9-10am)
-Blender Bottle Protein Shake w/ coffee OR  3 hard boiled eggs
-3 almonds, 3 walnuts
-Red, yellow, orange peppers
-1 tablespoon of hummus w/broccoli, Carrot sticks, pieces of celery
-Coffee or green tea


LUNCH: (11am-12pm)
-Wawa garden salad OR salad from home
-1 can of tuna
-2 hard boiled eggs 
-carrot sticks & celery w/ 1 tablespoon of hummus
-6 nuts
-Coffee or green tea and lemon
-Big glass of water


SNACK: (3pm-4pm)
-2 hard boiled eggs 
-Kashi chia bar
-1/2 grapefruit or apple
-Water jug

DINNER: (6:30pm-7:30pm)
-1 cup of broccoli or frozen veggies (steamed)
-1/2 cup Bianca's quinoa
-Large spinach salad with cucumber, tomato, green peppers, celery, lettuce, carrot sticks (w/ lowfat vinaigrette)
-a Veggie Burger
-carrots and celery, veggies from veggie tray (and no more than TWO tablespoons of hummus! MEASURE IT)

DESSERT: (9pm)
-8 pieces of cut fruit (cantalope, pineapple, strawberries)
-1/2 cup Greek yogurt with splenda

Wednesday..HUMP DAY!! and leftover day :-)

BREAKFAST: (7-8am)
-1/2 Grapefruit or orange
-Small handful of almonds, walnuts, pecans
-Coffee w/ splenda & fat free half and half
-Green tea
-Omelette in the microwave (broccoli, red pepper, tomato, mushroom, spinach and 3/4 cup eggwhites)
OR
-2 hard boiled eggs & 1/2 cup Greek yogurt w/ 1tblspoon chia seeds mixed in


SNACK: (9-10am)
-Blender Bottle Protein Shake w/ coffee OR  3 hard boiled eggs
-3 almonds, 3 walnuts
-Red, yellow, orange peppers
-1 tablespoon of hummus w/broccoli, Carrot sticks, pieces of celery
-Coffee or green tea


LUNCH: (11am-12pm)
-Wawa garden salad 
-1/2 cup of Bianca's quinoa
-3 hard boiled eggs 
-carrot sticks & celery w/ 1 tablespoon of hummus
-6 nuts
-Coffee or green tea and lemon
-Big glass of water


SNACK: (3pm-4pm)
-2 hard boiled eggs 
-Chia Kashi bar
-1/2 grapefruit
-Water jug

DINNER: (6:30pm-7:30pm)
-1 cup of broccoli (steamed)
-1/4 cup Bianca's quinoa (MEASURE IT!)
-Large spinach salad with cucumber, tomato, green peppers, celery, lettuce, carrot sticks (w/ lowfat vinaigrette)
-2 balls of Falafel if left
OR have a Veggie or Salmon burger
-carrots and celery, veggies from veggie tray (and no more than TWO tablespoons of hummus! MEASURE IT)

DESSERT: (9pm)
-8 pieces of cut fruit (cantalope, pineapple,watermelon, strawberries)
-1/2 cup Greek yogurt with splenda

Tuesday.... I'm not really fond of Tuesday...

hey dad... back to work today was pretty good! our "faculty retreat" was a day of service where we go to  pick an organization to volunteer at in the morning and then spent the day working at that service location. I chose Meals on Wheels so my friend and I were partnered up and we delivered meals to elderly people who can't leave their homes or afford meals and brought them packaged dinners and lunches! It was really neat and we got to meet a lot of sweet people. A good first day back for sure! Oh and I cantored/sang for the Mass and it went super well because lots of other teachers who are great singers helped and we sang together so I wasn't all alone! It was such a relief and it sounded really good I think!

OK well here is your menu for tomorrow...... you can pack up your lunch tonight or put it together in the morning, up to you!

Hey dad! Say a prayer for me today... back to work and I just got word that I also have to cantor at the faculty/staff Mass so I am nervous about doing it solo!   Well here is your menu for today!

BREAKFAST: (7-8am)
-1/2 Grapefruit or orange
-Small handful of almonds, walnuts, pecans
-Coffee w/ splenda & fat free half and half
-Green tea
-Omelette in the microwave (broccoli, red pepper, tomato, mushroom, spinach and 3/4 cup eggwhites)
OR
-2 hard boiled eggs & 1/2 cup Greek yogurt w/ 1tblspoon chia seeds mixed in


SNACK: (9-10am)
-Blender Bottle Protein Shake w/ coffee OR  3 hard boiled eggs
-3 almonds, 3 walnuts
-Red, yellow, orange peppers
-1 tablespoon of hummus w/broccoli, Carrot sticks, pieces of celery
-Coffee or green tea


LUNCH: (11am-12pm)
-Wawa garden salad 
-1 can of tuna
-2 hard boiled eggs 
-carrot sticks & celery w/ 1 tablespoon of hummus
-6 nuts
-Coffee or green tea and lemon
-Big glass of water


SNACK: (3pm-4pm)
-2 hard boiled eggs 
-handful of nuts
-1/2 grapefruit
-Water jug

DINNER: (6:30pm-7:30pm)
-1 cup of broccoli (steamed)
-1/2 cup Bianca's quinoa
-Large spinach salad with cucumber, tomato, green peppers, celery, lettuce, carrot sticks (w/ lowfat vinaigrette)
-2 balls of Falafel if Bianca makes it!
OR have a Veggie Burger
-carrots and celery, veggies from veggie tray (and no more than TWO tablespoons of hummus! MEASURE IT)

DESSERT: (9pm)
-8 pieces of cut fruit (cantalope, pineapple, strawberries)
-1/2 cup Greek yogurt with splenda

Back to Monday!

Hey dad! Say a prayer for me today... back to work and I just got word that I also have to cantor at the faculty/staff Mass so I am nervous about doing it solo!   Well here is your menu for today!

BREAKFAST: (7-8am)
-1/2 Grapefruit or orange
-Small handful of almonds, walnuts, pecans
-Coffee w/ splenda & fat free half and half
-Green tea
-Omelette in the microwave (broccoli, red pepper, tomato, mushroom, spinach and 3/4 cup eggwhites)
OR
-2 hard boiled eggs & 1/2 cup Greek yogurt w/ 1tblspoon chia seeds mixed in


SNACK: (9-10am)
-Blender Bottle Protein Shake w/ coffee OR  3 hard boiled eggs
-3 almonds, 3 walnuts
-Red, yellow, orange peppers
-1 tablespoon of hummus w/broccoli, Carrot sticks, pieces of celery
-Coffee or green tea


LUNCH: (11am-12pm)
-Bianca's salad - spinach, lettuce, tomato, cucumber, veggie burger pieces on top
-carrot sticks & celery
-1/2 grapefruit
-Coffee or green tea and lemon
-Big glass of water


SNACK: (3pm-4pm)
-3 hard boiled eggs 
-handful of nuts
-Kashi CHIA bar
-Water jug

DINNER: (6:30pm-7:30pm)
-1 cup of broccoli (steamed)
-Large salad with cucumber, tomato, green peppers, celery, lettuce, carrot sticks (w/ lowfat vinaigrette)-Veggie burger 
OR
-Salmon burger

DESSERT: (9pm)
-1/4 cup Frozen fruit (thawed)
-1/4 cup of watermelon
-1/2 cup Greek yogurt with splenda

Happy Saturday!

BREAKFAST: (7-8am)
-1/2 Grapefruit or orange
-Small handful of almonds, walnuts, pecans
-Coffee w/ splenda & fat free half and half
-Green tea
-Omelette in the microwave (broccoli, red pepper, tomato, mushroom, spinach and 3/4 cup eggwhites)
OR
-2 hard boiled eggs & 1/2 cup Greek yogurt w/ 1tblspoon chia seeds mixed in



SNACK: (9-10am)
-1 hard boiled egg
-3 almonds, 3 walnuts
-Red, yellow, orange peppers
-1 tablespoon of hummus w/broccoli, Carrot sticks, pieces of celery
-Coffee or green tea


LUNCH: (11am-12pm)
-1/2 cup of red kidney beans
-large bowl of salad (lettuce, cucumber, tomato) topped with 3 crushes walnuts
-1 tablespoon of balsamic vinegar

with a side of:
-Carrots & broccoli
-Cherry tomatoes
-1 tablespoon of hummus
-Celery sticks

-Coffee or green tea and lemon
-Big glass of water


SNACK: (3pm-4pm)
-Protein Powder blender bottle shake (Scoop or NECTAR or Protizyme) or 1 cup Greek yogurt w/ chia seeds and splenda
-1/2 grapefruit 
-handful of nuts
-Water jug


DINNER: (6:30pm-7:30pm)
-1 cup of broccoli (steamed)
-Large salad with cucumber, tomato, green peppers, celery, lettuce, carrot sticks (w/ lowfat vinaigrette)
-Plain grilled chicken or salmon (about the size of a deck of cards) 
OR 
1/2 can of chicken breast from the cabinet under the microwave mixed with 1 tablespoon of salsa or hummus (your choice)

DESSERT: (9pm)
-1/4 cup Frozen fruit (thawed)
-1/4 cup of watermelon
-1/2 cup Greek yogurt with splenda

TGIF!

Hey dad! Here's that list from the store if you still want to get some of those frozen veggies. Also you may need other things like broccoli, peppers, cucumbers, lettuce, tomatoes, celery and carrots. Try to check or ask Bianca if she can take a look in the fridge for you!

Shopping List: 

Shop Rite
- 10 or 12 bags of frozen vegetables (stirfry mix, normandy blend, california blend, japanese blend, frozen broccoli, frozen green beans, mirapoix mix, mixed vegtables, etc)
- a few cans of low sodium tuna
-1 package of low sodium sliced deli meat - oven roasted low sodium turkey (Oscar Meyer or Turkey Hill)
- 2 trays of hard boiled eggs (12 in pack)

Vitamin Shoppe
-container of SYNTRAX NECTAR - Vanilla Bean flavor 

BREAKFAST: (7-8am)
-1/2 Grapefruit or orange
-Small handful of almonds, walnuts, pecans
-Coffee w/ splenda & fat free half and half
-Green tea
-water
-Omelette in the microwave (broccoli, red pepper, tomato, mushroom, spinach and 3/4 cup eggwhites, season with garlic, pepper, salt, parsley, basil)

SNACK: (9-10am)
-3 almonds, 3 walnuts
-1/2 grapefruit
-Coffee mixed with Blender Bottle NECTAR shake
-Kashi bar - chia

Lunch (12pm-1pm)
-coffee or tea w/ lemon
-broccoli, celery, carrots, red pepper
-1 can low sodium tuna
-Wawa garden salad w/  1/2 packet of FAT FREE dressing   or Wawa custom salad
-small handful of nuts (no more than 8)

Snack (2:30-3:30pm)
-2 hard boiled eggs
-3 almonds, 3 walnuts
-Broccoli, celery, red pepper, tomato w/ 1 tblspoon of hummus

When you get home: go for a 20 minute walk with CD player or 20 laps in pool

Dinner (7-8pm)
-Frozen steamed vegetables or raw broccoli, spinach, celery chopped up and thrown into your salad (below)
- Big salad (season with spices and balsamic vinegar)
-Put in Salad: Sliced cucumber, green pepper, red pepper, lettuce, tomato, broccoli, spinach, celery and top with balsamic vinegar
-Sprinkle salad with 6 crushed walnuts
-1/4 cup red kidney beans on top of salad (save remainder of can for tomorrow)
-4 hard boiled eggs or small piece tilapia

Dessert
-banana and frozen fruit icecream (Bianca's specialty)

Thursday Menu

Shopping List: 

Shop Rite
- 10 or 12 bags of frozen vegetables (stirfry mix, normandy blend, california blend, japanese blend, frozen broccoli, frozen green beans, mirapoix mix, mixed vegtables, etc)
- a few cans of low sodium tuna
-1 package of low sodium sliced deli meat - oven roasted low sodium turkey (Oscar Meyer or Turkey Hill)
- 2 trays of hard boiled eggs (12 in pack)

Vitamin Shoppe
-container of SYNTRAX NECTAR - Vanilla Bean flavor 

BREAKFAST: (7-8am)
-1/2 Grapefruit or orange
-Small handful of almonds, walnuts, pecans
-Coffee w/ splenda & fat free half and half
-Green tea
-water
-Omelette in the microwave (broccoli, red pepper, tomato, mushroom, spinach and 3/4 cup eggwhites, season with garlic, pepper, salt, parsley, basil)

SNACK: (9-10am)
-3 almonds, 3 walnuts
-1/2 grapefruit
-Coffee mixed with Blender Bottle NECTAR shake
-Kashi bar - chia

Lunch (12pm-1pm)
-coffee or tea w/ lemon
-broccoli, celery, carrots, red pepper
-1 can low sodium tuna
-Wawa garden salad w/ fat free dressing   or Wawa custom salad
-small handful of nuts (no more than 8)

Snack (2:30-3:30pm)
-2 hard boiled eggs
-3 almonds, 3 walnuts
-Broccoli, celery, red pepper, tomato

When you get home: go for a 20 minute walk with CD player or 20 laps in pool

Dinner (7-8pm)
-Frozen steamed vegetables or raw broccoli, spinach, celery chopped up and thrown into your salad (below)
- Big salad (season with spices and balsamic vinegar)
-Put in Salad: Sliced cucumber, green pepper, red pepper, lettuce, tomato, broccoli, spinach, celery and top with balsamic vinegar
-Sprinkle salad with 6 crushed walnuts
-1/4 cup red kidney beans on top of salad (save remainder of can for tomorrow)
-4 hard boiled eggs or small piece tilapia

Dessert
-1/4 cup thawed frozen fruit w/ 1/2 cup Greek yogurt
-banana and frozen fruit icecream (Bianca's specialty)

Wednesday Menu!

Shopping List: 

Shop Rite
- 10 or 12 bags of frozen vegetables (stirfry mix, normandy blend, california blend, japanese blend, frozen broccoli, frozen green beans, mirapoix mix, mixed vegtables, etc)
- a few cans of low sodium tuna
-1 package of low sodium sliced deli meat - oven roasted low sodium turkey (Oscar Meyer or Turkey Hill)
- 2 trays of hard boiled eggs (12 in pack)

Vitamin Shoppe
-container of SYNTRAX NECTAR - Vanilla Bean flavor 

BREAKFAST: (7-8am)
-1/2 Grapefruit or orange
-Small handful of almonds, walnuts, pecans
-Coffee w/ splenda & fat free half and half
-Green tea
-water
-Omelette in the microwave (broccoli, red pepper, tomato, mushroom, spinach and 3/4 cup eggwhites, season with garlic, pepper, salt, parsley, basil)

SNACK: (9-10am)
-3 almonds, 3 walnuts
-1/2 grapefruit
-Coffee or mixed with Blender Bottle NECTAR shake
-Kashi bar - chia

Lunch (12pm-1pm)
-coffee or tea w/ lemon
-broccoli, celery, carrots, red pepper
- 4 hard boiled eggs
-Wawa garden salad w/ fat free dressing   
-small handful of nuts (no more than 8)

Snack (2:30-3:30pm)
-2 hard boiled eggs
-3 almonds, 3 walnuts
-Broccoli, celery, red pepper, tomato

When you get home: go for a 20 minute walk with CD player or 20 laps in pool

Dinner (7-8pm)
-Tilapia if left over from last night OR can of low sodium tuna
-Frozen steamed vegetables or raw broccoli, spinach, celery chopped up and thrown into your salad (below)
- Big salad (season with spices and balsamic vinegar)
-Put in Salad: Sliced cucumber, green pepper, red pepper, lettuce, tomato, broccoli, spinach, celery and top with balsamic vinegar
-Sprinkle salad with 6 crushed walnuts
-1/4 cup red kidney beans on top of salad (save remainder of can for tomorrow)

Dessert
-1/4 cup thawed frozen fruit w/ 1/2 cup Greek yogurt
-banana and frozen fruit icecream (Bianca's specialty)