| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY |
|---|---|---|---|---|
| WEEK 1 | ||||
| Choice of: | Choice of: | Choice of: | Choice of: | Choice of: |
| Sloppy Joe (3.6 oz) on WW Roll | Regular or Spicy Chicken Strips (3 oz) | Pineapple Glazed Turkey Ham (2 oz) | Nachos Grande with Tortilla Chips (2 oz) | Teriyaki Chicken Dippers (3 oz) with White Rice (1 c) |
| Cheese Lasagna (1 oz) with Marinara Sauce (½ c) | Chicken Patty (2.5 oz) on WW Roll | Hamburger (2.7 oz) on Bun | Chicken Patty (2.5 oz) on WW Roll | Corn Dog (4 oz) |
| Assorted Pizza (6.3 oz) | Assorted Pizza (6.3 oz) | Assorted Pizza (6.3 oz) | Assorted Pizza (6.3 oz) | Assorted Pizza (6.3 oz) |
| Cheeseburger (2.7 oz meat, 1 oz RF cheddar cheese) on Bun | Grilled Chicken Salad (2 oz chicken, 2 oz black beans, 1 c spinach, cherry tomato) | Chef Salad (1 oz turkey, 1 oz ham, 0.5 oz LF cheese, ½ egg, 1 c dark green leafy blend, cherry tomato, cucumber) | Taco Salad (2 oz taco meat, 1 oz shredded cheddar, 0.25 oz tortilla chips, 1 c dark green leafy blend) | Black Bean Salad (½ c romaine, 2 oz black beans, 1⁄8 c corn, 1⁄8 c pineapple) |
| Deli Roll Salad (1 oz turkey, 1 oz LF cheese, 1 c romaine blend, tomato) | Sub Sandwich (1.5 oz turkey, 0.5 oz RF cheese) on Hoagie Bun (4”) | Roast Beef Sub (2 oz roast beef, 1 oz RF cheese, romaine leaf, tomato) on WW Hoagie Bun (5”) | Veggie Sandwich (2 oz RF cheese, lettuce, tomato, cucumber) on Hoagie Roll (5”) | Deli Turkey Sub (2 oz turkey, 1 oz RF cheese, lettuce, tomato, cucumber, red onion) on WW Hoagie Roll (5”) |
| Sub Sandwich (0.75 oz turkey ham, 0.75 oz turkey salami, 0.75 oz turkey bologna, 0.5 RF cheese) on WW Hoagie Roll (5”) | Veggie Wrap (romaine, 2 oz monterey jack cheese, cucumber, red pepper, tomato, matchstick carrots) in WW Tortilla | Buffalo Chicken Wrap (2.5 oz chicken, 1 oz LF cheese, romaine leaf, 1 oz ranch dressing) in WW Tortilla | Turkey Club Wrap (2 oz turkey, 1 oz RF cheese, lettuce, tomato, 1 oz ranch dressing) in WW Tortilla | Italian Wrap (1 oz turkey salami, 1 oz turkey ham, 1 oz LF cheese, romaine leaf, tomato) in WW Tortilla |
| Green Beans (½ c) | Sweet Potatoes (½ c) | Baked Potato Wedges (½ c) | ||
| Vegetarian Beans (½ c) | Fresh Mini Carrots (½ c) | Fresh Zucchini Slices (½ c) | Golden Corn (½ c) | Sliced Summer Squash (½ c) |
| Side Salad (½ c romaine, cherry tomato, cucumber) | Side Salad (½ c romaine, cherry tomato, cucumber) | Side Salad (½ c romaine, cherry tomato, cucumber) | Shredded Lettuce with Diced Tomato (1 c) | Side Salad (½ c spinach, cherry tomato, cucumber) |
| Sliced Peaches (½ c) | Diced Pears (½ c) | Applesauce (½ c) | Fresh Grapes (½ c) | Fresh Orange Smiles (¾ c) |
| Whole Fresh Orange | Whole Fresh Red Apple | Petite Banana | Whole Fresh Apple | Granny Smith Apple |
| WW Dinner Roll (0.9 oz) | WW Dinner Roll (0.9 oz) | WW Dinner Roll (0.9 oz) | WW Dinner Roll (0.9 oz) | WW Dinner Roll (0.9 oz) |
| Milk—choice of 1%, Skim, Skim Chocolate, Skim Flavored (8 oz) Light Ranch Dressing (1 oz) | Milk—choice of 1%, Skim, Skim Chocolate, Skim Flavored (8 oz) Light Ranch Dressing (1 oz) | Milk—choice of 1%, Skim, Skim Chocolate, Skim Flavored (8 oz) Light Ranch Dressing (1 oz) | Milk—choice of 1%, Skim, Skim Chocolate, Skim Flavored (8 oz) Light Ranch Dressing (1 oz) | Milk—choice of 1%, Skim, Skim Chocolate, Skim Flavored (8 oz) Light Ranch Dressing (1 oz) |
| Italian Dressing (1 oz) Light Ranch Dip (1 oz) Ketchup (9 g) | Italian Dressing (1 oz) Light Ranch Dip (1 oz) | Italian Dressing (1 oz) Light Ranch Dip (1 oz) Ketchup (9 g) | Italian Dressing (1 oz) | Italian Dressing (1 oz) Ketchup (9 g) Pumpkin Seeds (1 oz) |
| WEEK 2 | ||||
| Choice of: | Choice of: | Choice of: | Choice of: | Choice of: |
| Sweet and Sour Pork (2 oz USDA recipe) over Brown Rice (½ c) | LF Hot Dog (2 oz) on Bun | Penne Pasta (1 c) with Meatballs (4.65 oz meatballs) and Marinara Sauce (½ c) | Turkey (2 oz) with LS Gravy (3 T) | Beef Egg Roll (4.2 oz) with White Rice (1 c) |
| Cheeseburger (2.7 oz burger, 1 oz RF cheese) on Bun | Bean and Cheese Chalupa (3.8 oz) | Penne Pasta (1 c) with Marinara Sauce (½ c) | RF Grilled Cheese on WW bread with LS Tomato Soup (¾ c) | Macaroni and Cheese (7 oz) |
| Assorted Pizza (6.31 oz) | Chicken Patty (2.5 oz) on WW Roll | Assorted Pizza (6.31 oz) | Assorted Pizza (6.31 oz) | Philly Cheesesteak (2 oz beef, 0.5 oz cheese, peppers and onions) on WG Bun (5”) |
| Grilled Chicken Salad (2 oz chicken, 1 oz cheese, 2 oz black beans, 1 c romaine blend, cherry tomato) | Deli Roll Salad (1 oz turkey, 1 oz cheese, 1 c spinach, tomato) | Chef Salad (1 oz turkey, 1 oz turkey ham, 0.5 oz cheese, ½ egg, 1 c romaine blend, cherry tomato, cucumbers) | Taco Salad (½ c taco meat, 1 oz shredded cheddar, 0.25 oz tortilla chips, 1 c dark green leafy salad blend) | Black Bean Salad (½ c romaine, 2 oz black beans, 1⁄8 c corn, 1⁄8 c pineapple) |
| Deli Combo Sub (1 oz turkey bologna, 1 oz turkey salami, 1 oz ham, 1 oz Swiss cheese, romaine leaf, tomato) on WW Roll (2.3 oz) | Chicken Salad (3 oz) on Cracked Wheat Sub Roll with romaine leaf | Hamburger (2.7 oz) on Bun | Deli Turkey Sandwich (2 oz turkey, 1 oz cheese, romaine leaf, tomato, cucumber, red onion) on Cracked Wheat Roll (1.5 oz) | Deli Sub (1 oz turkey, 1 oz ham, 0.5 oz cheese, romaine leaf) on WW Roll (1.5 oz) |
| Turkey Wrap (2 oz turkey, 1 oz RF cheese, romaine leaf, tomato) in Flour Tortilla | Cuban Black Bean Wrap (1 c black beans, 1.75 oz rice) in Flour Tortilla | Turkey Salad (3 oz) on Flatbread | Roast Beef Wrap (2 oz deli roast beef, 1 oz cheese, romaine leaf) in Flour Tortilla | Honey Mustard Deli Wrap (2 oz turkey, 0.5 oz RF cheese, romaine leaf, 1 T honey mustard dressing) in Flour Tortilla |
| Baked Potato Wedges (½ c) | Mashed Potatoes (½ c) | |||
| Steamed Asian Vegetable Medley (½ c) Side Salad (½ c romaine, cherry tomato, cucumber) Sliced Peaches (½ c) Dried Apricots (¼ c) | Jicama (½ c) Shredded Lettuce with Diced Tomato (1 c) Pineapple Tidbits (½ c) Petite Banana | Mini Carrots (½ c) Side Salad (½ c romaine, cherry tomato, cucumber) Fruit Cocktail (½ c) Applesauce (½ c) | Mixed Vegetables (½ c) Shredded Lettuce with Diced Tomato (1 c) Fresh Grapes (½ c) Fresh Orange Smiles (¾ c) | Fresh Broccoli Florets (½ c) Side Salad (½ c romaine, cherry tomato, cucumber) Peach Cup (½ c) Tangerine |
| Whole Fresh Orange | Fresh Red Apple | Whole Fresh Pear | Granny Smith Apple | Fresh Pear |
| WW Dinner Roll (0.9 oz) | WW Dinner Roll (0.9 oz) | WW Dinner Roll (0.9 oz) | WW Dinner Roll (0.9 oz) Soy Nuts (.75 oz) | WW Dinner Roll (0.9 oz) Soy Nuts (.75 oz) |
| Milk—choice of Low-fat, Skim, Skim Chocolate, Skim Flavored (8 oz) | Milk—choice of Low-fat, Skim, Skim Chocolate, Skim Flavored (8 oz) | Milk—choice of Low-fat, Skim, Skim Chocolate, Skim Flavored (8 oz) | Milk—choice of Low-fat, Skim, Skim Chocolate, Skim Flavored (8 oz) | Milk—choice of Low-fat, Skim, Skim Chocolate, Skim Flavored (8 oz) |
| Ketchup (9 g) | Ketchup (9 g) | Light Ranch Dressing (1 oz) | Light Ranch Dressing (1 oz) | Light Ranch Dressing (1 oz) |
| Light Ranch Dressing (1 oz) Italian Dressing (1 oz) Light Ranch Dip (1 oz) | Light Ranch Dressing (1 oz) Italian Dressing (1 oz) Light Ranch Dip (1 oz) | Italian Dressing (1 oz) | Italian Dressing (1 oz) Salsa (1 oz) Light Sour Cream (1 oz) Light Mayo (1 oz) | Italian Dressing (1 oz) Light Ranch Dip (1 oz) |
| WEEK 3 | ||||
| Choice of: | Choice of: | Choice of: | Choice of: | Choice of: |
| Chicken Tetrazzini (¾ c meat sauce) with WG Pasta (1 oz) | Grilled Chicken Patty (2.5 oz) on WW Roll | Cheeseburger (2.7 oz burger, 0.5 oz RF cheese) on Bun | Baked Chicken Tenders (6–3.4 oz total) | Lasagna (2 oz meat sauce, WW pasta) |
| Light Ham (2 oz) on Cracked Wheat Roll | LF Pepperoni Pizza (1 oz meat, 1 oz cheese) with WG Crust | RF Grilled Cheese (3.9 oz) with LS Tomato Soup (¾ c) | Oven Baked Fish (1 fillet) on WW Roll | Deli Turkey (2 oz) and RF Cheese (1 oz) in WW Tortilla |
| Chef Salad (2 oz turkey, 1 oz LF cheese, 1 c dark green blend, tomato, peppers, cucumber slices) | Tuna Salad with RF mayonnaise (½ c) on Mixed Greens (½ c) with LS saltines (8) | Chef Salad (1.5 oz light ham, 1 oz cheese, 1 c mixed salad greens) | Taco Salad (½ c taco meat, 1 oz shredded cheddar, 0.25 oz tortilla chips, 1 c romaine blend) | Chicken Salad with RF mayonnaise (½ c) on Mixed Greens (½ c) |
| Hamburger (2.7 oz) on Bun | Deli Turkey (2 oz) and RF Cheese (0.5 oz) on WW Pita (1.6 oz) | Beef, Bean, and Cheese Burrito (5 oz) | Sheppard’s Pie (2 oz ground beef, 1 oz cheese, ⅓ c mashed potatoes) with biscuit (1 oz) | LF Hot Dog (2 oz) with Chili (0.5 oz) on Bun |
| Sandwich Trimmings (lettuce, tomato) | Sandwich Trimmings (lettuce, tomato) | Raw Carrot Sticks (½ c) | Sandwich Trimmings (lettuce, tomato) | Sandwich Trimmings (lettuce, tomato) |
| Baked Potato Wedges (½ c) | Creamy Coleslaw (½ c) | Crisp Green Salad (½ c romaine, tomato, cucumber) | Cowpeas (½ c) | Crisp Green Salad (½ c romaine, tomato, cucumber) |
| English Peas (½ c) | Vegetarian Baked Beans (½ c) | Peas and Carrots (½ c) | Whole Kernel Corn (½ c) | Yam Patties (¾ c) |
| Steamed Broccoli (½ c) | California Vegetables (¾ c broccoli, cauliflower, carrots) | Seasoned Green Beans (½ c) | ||
| Pineapple Chunks (½ c) Fresh Fruit Choice (Peach) | Applesauce (½ c) Fresh Fruit Choice (Seedless Grapes, ½ c) | Pears, in light syrup (½ c) Fresh Fruit Choice (Tangerine) | Sliced Peaches (½ c) Fresh Fruit Choice (Apple Slices, ½ c) | Mixed Fruit Cup (½ c) Fresh Fruit Choice (Banana) |
| WG Garlic Toast (1 oz) | WW Dinner Roll (0.9 oz) | WW Dinner Roll (0.9 oz) | ||
| Milk—choice of Low-fat, Skim, Skim Chocolate (8 oz) | Milk—choice of Low-fat, Skim, Skim Chocolate (8 oz) | Milk—choice of Low-fat, Skim, Skim Chocolate (8 oz) | Milk—choice of Low-fat, Skim, Skim Chocolate (8 oz) | Milk—choice of Low-fat, Skim, Skim Chocolate (8 oz) |
| Light Ranch Dressing (1 oz) | Light Mayo (1 oz) | Light Ranch Dressing (1 oz) | Light Sour Cream (1 oz) | Light Ranch Dressing (1 oz) |
| Italian Dressing (1 oz) Ketchup (9 g) Light Mayo (1 oz) | Italian Dressing (1 oz) Ketchup (9 g) Light Ranch Dip (1 oz) Soft Margarine (5 g) | Salsa (¼ c) Barbeque Sauce (14 g) Tarter Sauce (1 oz) Soft Margarine (5 g) | Italian Dressing (1 oz) Ketchup (9 g) Soft Margarine (5 g) | |
| WEEK 4 | ||||
| Choice of: | Choice of: | Choice of: | Choice of: | Choice of: |
| Turkey Chow Mein (½ c with 1.5 oz diced turkey) with Steamed Rice (1 c) | Cheeseburger (2 oz beef/soy blend, 0.5 oz RF cheddar cheese) on Bun | Oven Baked Fish (1 filet) on WG Roll | Hot ‘N Spicy Grilled Chicken Patty (2 oz) on Roll | Chicken Quesadilla (1.25 oz chicken, 1.25 oz RF shredded cheese) on Flour Tortillas (2–10”) |
| 6 Oven Baked WW Mini Turkey Corn Dogs (4 oz total) | Hot Turkey Ham (2 oz) and LF Cheese (0.5 oz) on Wheat Roll | Asian Chicken Bites (WG breading with soy, 6 nuggets—2.4 oz total) over Brown Rice (1 c) | Chicken and Cheese Enchiladas (2 oz chicken, 1 oz cheese each) on Corn Tortillas (2–10”) | WW Spaghetti (½ c) with Meat Sauce (⅔ c with 2.5 oz ground beef and soy crumbs) or Marinara Sauce (⅔ c) |
| Vegetarian Sub (2 oz LF mozzarella cheese, spinach, tomato, mushroom, green pepper) on WG Roll | Deli Turkey Sub (2 oz turkey, 0.5 oz RF cheddar cheese, spinach, tomato, green pepper, onion) on WG Roll | Deli Turkey Sub (2 oz turkey, 0.5 oz cheese, spinach, tomato, green pepper, onion) on Roll | Deli Turkey Sub (2 oz turkey, 0.5 oz cheese, spinach, tomato, green pepper, onion) on WG Roll | Imitation Crab Salad (2 oz chunk pollock, 0.5 oz LF mayo, romaine, green pepper, onion) on French Roll |
| Salad Bar (1 c spinach, 1 oz diced chicken or diced egg, 1 oz LF shredded cheese, ⅛ c shredded carrot, diced tomato, green pepper, black olives, diced onion) | Salad Bar (1 c romaine, 1 oz diced chicken or diced egg, 1 oz LF shredded cheese, ⅛ c shredded carrot, diced tomato, green pepper, black olives, diced onion) | Salad Bar (1 c romaine, 1 oz diced chicken or diced egg, 1 oz LF shredded cheese, ⅛ c shredded carrot, diced tomato, green pepper, black olives, diced onion) | Salad Bar (1 c romaine, 1 oz diced chicken or diced egg, 1 oz LF shredded cheese, ⅛ c shredded carrot, diced tomato, green pepper, black olives, diced onion) | Salad Bar (1 c spinach, 1 oz diced chicken or diced egg, 1 oz LF shredded cheese, ⅛ c shredded carrot, diced tomato, green pepper, black olives, diced onion) |
| LS Wheat Crackers (7) WW Dinner Roll (0.9 oz) | LS Wheat Crackers (7) WW Dinner Roll (0.9 oz) | LS Wheat Crackers (7) WW Dinner Roll (0.9 oz) | LS Wheat Crackers (7) WW Dinner Roll (0.9 oz) | LS Wheat Crackers (7) WW Dinner Roll (0.9 oz) |
| Cucumber Slices (½ c) | Raw Broccoli (½ c) | Baked Sweet Potato Fries (½ c) | Whole Kernel Corn (½ c) | Green Beans (½ c) |
| Steamed Broccoli (½ c) | Potato Wedges (½ c) | Baked Beans (½ c) | Baby Carrots (½ c) | Raw Broccoli and Cauliflower (¼ c each) |
| Pineapple Tidbits (½ c) | Fresh Apple Slices (½ c) | Seedless Red Grapes (½ c) | Sliced Peaches (½ c) | Kiwi Halves (½ c) |
| Banana (½ c) | Mandarin Oranges (½ c) | Applesauce (½ c) | Kiwi (½ c) | Sliced Pears (½ c) |
| Milk—choice of Low-fat, Skim, Skim Chocolate (8 oz) | Milk—choice of Low-fat, Skim, Skim Chocolate (8 oz) | Milk—choice of Low-fat, Skim, Skim Chocolate (8 oz) | Milk—choice of Low-fat, Skim, Skim Chocolate (8 oz) | Milk—choice of Low-fat, Skim, Skim Chocolate (8 oz) |
| Chow Mein Noodles (1 T) Ketchup (9 g) Mustard (9 g) | Light Ranch Dressing (1 oz) Italian Dressing (1 oz) Ketchup (9 g) | Soft Margarine (5 g) Light Mayo (1 oz) Light Ranch Dressing (1 oz) | Light Ranch Dressing (1 oz) Italian Dressing (1 oz) Light Ranch Dip (1 oz) | Light Sour Cream (2 oz) Salsa (2 oz) Diced Tomato (1 tsp) |
| Light Ranch Dip (1 oz) | Mustard (9 g) | Italian Dressing (1 oz) | Soft Margarine (5 g) | Parmesan Cheese (1 oz) |
| Light Ranch Dressing (1 oz) | Light Mayo (1 oz) | Light Ranch Dressing (1 oz) | ||
| Italian Dressing (1 oz) Light Mayo (1 oz) Soft Margarine (5 g) | Soft Margarine (5 g) Light Ranch Dip (1 oz) | Italian Dressing (1 oz) Light Ranch Dip (1 oz) Soft Margarine (5 g) |
From: Appendix M, Sample Menus
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