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Low-Cal, and Loving It sample menu

This Menu has an average star rating of 4.0

Rate/Review | Read Reviews (1)

By Allrecipes.com photo

Allrecipes.com : “Breakfast through dinner, these menus give you the most flavor for the least amount of calories, with tasty treats ranging from basil chicken to fruit salad. And you don't have to give up your cookies and coffee treats, either!”

Meals
5

Recipes
12

Shopping List
59 items

1 Hr 20 Min

Dinner

Chicken with Garlic, Basil, and Parsley
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Main Dish
VERY easy! Baked chicken seasoned with garlic, parsley, basil, tomato, and red pepper flakes. Simple dinner.
Prep 10 Min | Cook 40 Min | Ready in 50 Min

Couscous and Cucumber Salad
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Salad
Prep 10 Min | Cook 10 Min | Ready in 1 Hr 20 Min

Nutrition

Calories: 292 | Total Fat: 7 g | Cholesterol: 67 mg

See Details »

Powered by ESHA Nutrient Database

1 Hr 10 Min

Lunch

Vegetarian Open Faced Sandwich
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Main Dish
A delicious and filling meal for the summer! Serve with a side salad or pasta.
Prep 20 Min | Cook 5 Min | Ready in 25 Min

Baked Kale Chips
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Side Dish
Prep 10 Min | Cook 10 Min | Ready in 20 Min

Lemon Iced Tea
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Beverage
Prep 10 Min | Cook 60 Min | Ready in 1 Hr 10 Min

Nutrition

Calories: 291 | Total Fat: 12 g | Cholesterol: 20 mg

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Powered by ESHA Nutrient Database

45 Min

Breakfast

Chloe's Quick Fruit Salad
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Dessert | Salad
By varying the fruit a bit, this salad can work for all seasons. Passion fruit make a great addition if they are available. In the summer, add lots of fresh berries and melons. In the winter, try adding dried cranberries or apricots. Fresh juice adds a bit of bite and also keeps the fruit from turning if you are making this ahead.
Prep 15 Min | Ready in 45 Min

Low-Fat Blueberry Bran Muffins
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Breakfast | Bread
Prep 15 Min | Cook 20 Min | Ready in 35 Min

Fresh Orange Juice
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Beverage
Prep 5 Min | Ready in 5 Min

Nutrition

Calories: 318 | Total Fat: 2 g | Cholesterol: 19 mg

See Details »

Powered by ESHA Nutrient Database

15 Min

Morning Snacks

Easy Iced Coffee
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Beverage
Iced coffee made easy with milk and instant coffee.
Prep 5 Min | Ready in 10 Min

Fruity Fun Skewers
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Appetizer | Dessert
Prep 15 Min | Ready in 15 Min

Nutrition

Calories: 177 | Total Fat: 4 g | Cholesterol: 15 mg

See Details »

Powered by ESHA Nutrient Database

1 Hr

Evening Snack

Apple Oatmeal Cookies II
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Dessert | Cookies
Lightly spiced oatmeal cookie with all natural ingredients.
Prep 10 Min | Cook 40 Min | Ready in 1 Hr

Nutrition

Calories: 157 | Total Fat: 2 g | Cholesterol: 4 mg

See Details »

Powered by ESHA Nutrient Database

Menu Notes

To personalize this menu, click Customize Menu!

Shopping List

59 items for 12 recipes. See Details »

Recipes included in shopping list:

Chicken with Garlic, Basil, and Parsley (4 servings)
Couscous and Cucumber Salad (8 servings)
Vegetarian Open Faced Sandwich (6 servings)
Baked Kale Chips (6 servings)
Lemon Iced Tea (8 servings)
Chloe's Quick Fruit Salad (4 servings)
Low-Fat Blueberry Bran Muffins (12 servings)
Fresh Orange Juice (3 servings)
Easy Iced Coffee (1 serving)
Fruity Fun Skewers (5 servings)
Apple Oatmeal Cookies II (48 servings)
Spiced Apples (8 servings)

To change the number of servings for any recipe listed, simply customize this menu.

Bakery Items
5 ounces sourdough bread

Baking Supplies
1/2 cup all-purpose flour
1 teaspoon baking powder
1-1/2 teaspoons baking soda
5 ounces brown sugar
2 ounces cinnamon red hot candies
1/2 cup honey
1 teaspoon seasoned salt
3/4 cup Splenda® No Calorie Sweetener, Granulated
1-1/2 teaspoons vanilla extract
1-1/2 cups wheat bran
2 tablespoons and 1 teaspoon white sugar
1-1/4 cups whole wheat flour

Basic Cooking Ingredients
1/4 pound margarine
3 tablespoons olive oil

Beverages
1 tablespoon and 1-1/4 teaspoons instant coffee granules
1 cup lemon juice
1/4 cup orange juice
1/2 ounce orange pekoe tea bag
8-1/4 cups water

Canned Foods
1/2 cup applesauce

Cereals
1/4 pound quick cooking oats

Dairy, Eggs and Milk
6 ounces Cheese, mozzarella, part skim milk
2 eggs
1/4 cup and 2 tablespoons low-fat plain yogurt
3/4 cup milk
1 cup skim milk

Deli
3 tablespoons pesto

Herbs and Spices
1/4 teaspoon black pepper
1 tablespoon and 1-1/4 teaspoons dried basil
3/4 teaspoon dried oregano
1 tablespoon dried parsley
1/2 teaspoon dried red pepper flakes
3/4 teaspoon ground cinnamon
2 teaspoons salt

Meats, Fish and Seafood
4 skinless, boneless chicken breast halves

Other
5 ounces nectarine
20 Skewers

Pasta, Rice and Beans
1-1/2 cups and 2 tablespoons couscous

Produce
3 pounds apple
2 banana
1 cup blueberries
1 cantaloupe
1 large cucumber
1 eggplant
1/4 cup fresh basil
1/2 cup fresh parsley
8 cloves garlic, whole
1/2 cup grapes
4 green onions
6-2/3 cups kale
1 lemon
1 head lettuce
2 pounds orange
1 red bell pepper
1 red onion
3 ounces strawberries
4 tomatoes
6 whole button mushrooms

Reviews

Reviewed on Mar. 24, 2011 by phgh56

Just tried it... its way to easy to cook... and you can prep it in 2 minutes... totally...

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