Daily Diet Planners

Kawonkamish (Greetings),


I am starting a diet next week and thought I would share, with anyone who would like to diet with me. I will post a weekly planner, with recipes. All recipes are for two servings. Here we go.

WEEK 1

Daily Exchanges: 3 Fruit, 2 Vegetable, 2 Dairy, 2 Bread, 3 Fat, 6 Protein

Day 1

Breakfast
1/2 cup fruit juice
3/4 oz cold cereal
1 cup non-fat (skim) milk
Coffee or tea (I recommend herbal)

Lunch
*Cottage Cheddar Puff*
tossed salad with lemon juice and herbs
4 Melba Toast slices
1/2 cup fruit
Water or club soda

Snack
1 cup melon

Dinner
*Broiled Veal Chops*
1/2 cup steamed sliced carrot
Mixed green salad with 2 tsp vinaigrette
Coffee or Tea

Snack
1/2 cup nonfat yogurt


* Cottage Cheddar Puff* Exchanges: 2 Protein
1/3 cup cottage cheese
1 oz Cheddar cheese, shredded
2 eggs, separated
1 tsp minced onion
1 tsp Dijon-style mustard
Dash of Worcestershire sauce
Nonstick cooking spray

Preheat oven to 375°F. Spray two 10-oz custard cups with cooking spray; set aside.
In a blender container combine cheeses, egg yolks, onion, mustard and Worcestershire sauce, and process until smooth, scraping down sides of bowl as necessary; set aside.
In a small mixing bowl beat egg whites until stiff, but not dry; fold 1/3 of cheese mixture into beaten egg whites, then fold in remaining cheese mixture. Spoon half of the batter into each sprayed cup; place cups on baking sheet and bake until puffs are golden brown, about 25 minutes.


* Broiled Veal Chops* Exchanges: 4 Protein, 1 Fat
2 veal loin chops (6 oz each)
1/4 tsp crushed rosemary leaves, divided
1/8 tsp black pepper, divided
2 tsp margarine, divided
1 tsp lemon juice, divided
1/4 tsp sea salt (optional)

Sprinkle one side of each veal chop with 1/4 each of the rosemary and pepper; place in jelly-roll pan. Dot each chop with 1/2 tsp margarine and sprinkle each with 1/4 tsp lemon juice; broil 6-inches from heat source for 5 minutes.
Turn chops over and sprinkle with remaining rosemary, pepper, and lemon juice; dot each with remaining margarine and broil until lightly browned, 4 to 5 minutes. If desired sprinkle with sea salt; serve topped with accumulated pan juices.


Day 2

Breakfast
1/2 cup fruit salad
1/3 cup cottage cheese
1 slice bread
1/2 cup nonfat (skim) milk
Coffee or tea

Lunch
2 oz cooked chicken
*Marinated Pepper Salad*
1 slice bread
1 orange
1 cup nonfat (skim) milk

Snack
1/4 cup celery sticks
1/4 cup carrot sticks
2 tbsp fat-free ranch dressing

Dinner
3 oz cooked fish
*Quick Spinach Sauté*
Tossed salad with lemon juice and herbs
Coffee or teas

Snack
*Black Cow*


*Marinated Pepper Salad* Exchanges: 3½ Vegetable, 1 Fat
2 tsp olive oil
1/2 cup onion, thinly sliced
1 garlic clove, minced
1½ cups each green and red bell peppers, sliced thinly
2 tsp red wine vinegar
1½ tsp drained capers
Dash each oregano leaves, black pepper, and Stevia

In a 9-inch nonstick skillet heat oil; add onion and sauté briefly (just until onion is tender-crisp). Add sliced peppers and toss lightly; cover and cook until peppers are tender-crisp. 3 to 5 minutes.
Transfer vegetable mixture to a medium, non-reactive bowl; add remaining ingredients and toss. Cover and refrigerate for at least 2 hours before serving. Yields two servings.


*Quick Spinach Sauté* Exchanges: 4 Vegetable 1 Fat (or 1½ Fat: if using recipe variation)
1 tsp olive oil
1/8 tsp garlic clove, minced
12 oz fresh spinach leaves, washed thoroughly and drained
Dash of sea salt and black pepper

In a 10-inch skillet heat oil; add garlic and sauté just until garlic begins to turn golden. Add spinach, salt, and pepper, and cook, frequently stirring, until spinach melts, about 5 minutes.
Recipe Variation: Sprinkle cooked spinach with 2 tsp grated Parmesan cheese.


*Black Cow* Exchanges: 1 Fruit, 1/2 Dairy
2 cup diet root beer
6 oz vanilla dietary frozen dessert
2 tbsp low-fat whipped topping

Chill tall glasses. Add 1 cup of root beer into each; scoop in 3 oz of frozen dessert and top with one tablespoon of whipped topping. Serve with a straw and long-handled spoon.


Day 3

Breakfast
1/2 cup fruit
1/2 oz cooked cereal
1 cup non-fat (skim) milk
Coffee or tea (I recommend herbal)

Lunch
Garden Cottage Cheese Salad*
1/2 cup each celery sticks and red bell pepper strips
4 Melba Toast slices
Coffee or tea

Snack
1/2 cup low-fat/nonfat yogurt

Dinner
Easy Beef Liver Sauté*
1/2 cup steamed cauliflower florets
Lettuce wedges with 2 tsp vinaigrette
1 small orange, tangerine, murcott or clementine
Coffee or Tea

Snack
1/2 cup pineapple


*Garden Cottage Cheese Salad* Exchanges: 2 Protein; 1 3/4 Vegetable
1 1/3 cup cottage cheese
1/2 cup cucumber, pared, seeded and diced
1/4 cup watercress, chopped
1/4 cup carrot, coarsely grated
2 tbsp canned pimiento, drained and sliced
2 tbsp onion, minced
1/2 tsp Dijon-style mustard
1/8 tsp white pepper
1/8 tsp Worcestershire sauce
4 Iceberg lettuce leaves
2 pimento strips, for garnish

In a bowl combine all ingredients, except lettuce and 2 pimiento strips; mix well. Line each of 2 salad plates with 2 lettuce leaves and spoon half of the cheese mixture onto each portion of lettuce; garnish each serving with a pimiento strip.


* Easy Beef Liver Sauté* Exchanges: 4 Protein, 3 Vegetable
2 tsp margarine
10 oz liver, cut into 3 x 1-inch strips
1 cup onions, sliced thin
2 medium tomatoes, blanched, peeled, and cut into wedges
1 tsp sea salt
1/4 tsp black pepper
Fresh parsley, chopped for garnish

In 12-inch nonstick skillet heat margarine over medium heat, until bubbly and hot. Increase heat and add liver and onions and sauté, occasionally stirring, until the liver browns and onions are tender about 5 minutes. Reduce heat and add tomatoes, salt, and pepper; cook, occasionally stirring, until the tomatoes are thoroughly heated. Serve garnished with parsley.

Sprinkle one side of each veal chop with 1/4 each of the rosemary and pepper; place in jelly-roll pan. Dot each chop with 1/2 tsp margarine and sprinkle each with 1/4 tsp lemon juice; broil 6-inches from heat source for 5 minutes.
Turn chops over and sprinkle with remaining rosemary, pepper, and lemon juice; dot each with remaining margarine and broil until lightly browned, 4 to 5 minutes. If desired sprinkle with sea salt; serve topped with accumulated pan juices.

This message was edited Dec 28, 2018 3:33 PM