The Home Cook: Daily Menu Plans
This plan is for you if you love to make meals from fresh ingredients and don't mind spending up to an hour on dinner. Note that vegetables take center stage in almost every dish, and that not one green is plain old steamed.
Bonus: Dark chocolate contributes about 10 percent of the magnesium you should be consuming daily.
Day 1
BreakfastSpinach Frittata1 plum tomato1 slice pumpernickel bread with raspberry preserves1 orange, slicedLunchCold Pesto Pasta SaladSnack2 squares dark chocolateDinnerChicken with Mushrooms and TomatoDessertTop one 2-inch slice store-bought angel food cake with 1/2 cup fresh raspberries.Grilled Pineapple with Lime: Brush three 1/4-inch-thick slices pineapple with the juice of 1/2 lime and grill 2 minutes per side.Day 2
Breakfast1 cup low-fat or fat-free vanilla yogurt1/2 cup low-fat muesli1/2 cup blueberriesLunchSun-Dried Tomato Wrap with White Bean PureeSnack2 tablespoons goat cheese1 pear, cut into wedges15 whole-wheat crackersDinnerSesame TunaDessertStrawberry-Banana Smoothie: Blend 1 cup milk, 1/2 ripe banana, 1/2 cup strawberries, 2 teaspoons honey, and 1/2 cup ice until creamy.Day 3
BreakfastBreakfast Pocket1/2 small navel orange, sliced1 cup skim or low-fat milkLunchTurkey Salad with Romaine Slaw1 multigrain rollSnackTzatziki (Greek Yogurt Dip)1/4 cup baby carrots1/4 cup sugar snap peasDinnerHorseradish-Crusted FlounderBulgur Wheat with LeeksDessert1/2 cup raspberry sorbet2 vanilla wafersDay 4
Breakfast2 whole-wheat pancakes1 tablespoon maple syrup1/2 cup frozen mixed berries, thawed1 cup skim or low-fat milkLunchCheese Quesadilla: Sprinkle half an 8-inch flour tortilla with 1/2 cup grated fontina cheese. Fold in half and broil on a foil-lined baking sheet until the cheese is melted.Arugula Salad: Toss 1 cup arugula, 1/4 cup sliced red onion, 1/2 cup grapefruit segments, and 1 teaspoon extra-virgin olive oil.SnackTomato and Mozzarella Salad 13 whole-wheat crackersDinnerParchment Salmon and Quinoa Dessert1/2 cup Champagne grapes1 ounce unsalted cashewsDay 5
Breakfast1/2 cup cooked instant oatmeal1/2 banana, sliced1/4 cup dried cranberries1 cup skim or low-fat milkLunchPasta e FagioliGreen Beans with Pine Nuts: In a medium bowl, combine 1/2 cup steamed green beans, 1 tablespoon toasted pine nuts, 1 teaspoon extra-virgin olive oil, and 1/4 teaspoon black pepper.SnackZucchini and Lemon Salad DinnerRoast Chicken with Butternut SquashDessert2 clementinesDay 6
Breakfast1 soft-boiled egg1 cup fresh spinach, steamed1/2 whole-wheat bagel, toasted1 cup skim or low-fat milkLunch Whole-Wheat Wrap and Bulgur Wheat Salad Snack1 cup red grapesDinnerTurkey Chili with Baked PotatoDessert1 cup low-fat yogurt1 pearDay 7
BreakfastFrench Toast3/4 cup skim or low-fat milkLunch Chicken SaladSnack 1 cup low-fat yogurt1/2 banana, sliced1 tablespoon walnuts, chopped1 square graham crackerDinnerPasta RatatouilleDessertBaked Apple
