Menus for a Week, With Grocery Lists to Print
by Brenda J. Ponichtera, Dietitian

Dinner menus and ideas for breakfast and lunch for one week are listed below along with the grocery list. All are healthy, quick meals that are even good choices for a diabetic menu. Print our Printable grocery list to get your shopping done in a snap!

* Recipes from Quick & Healthy Recipes and Ideas
** Recipe from Quick & Healthy Volume II

Macaroni and Cheese Casserole**
Sliced Tomatoes

Chicken Stir-Fry Sandwich**
Waldorf Salad**

Curried Sole**
Baked Sweet Potatoes or Yams**
Broccoli (microwave)

Taco Salad**
Chicken Parmesan**
Tossed Salad

Unstuffed Cabbage Casserole**
Sliced Fresh Fruit

Black Bean Soup**
Cheese and Chili Quesadillas**

Food items for breakfast and lunch are not included on the grocery list. However, space is provided to add foods for these meals. Although milk is not listed, it would be a good addition to any meal. Adjust portion sizes to meet your calorie needs.

Breakfast Ideas that are Healthy and Quick:
  • Include fruit or fruit juice and grains such as breads and cereals.
  • Add low-fat dairy products and other low-fat protein-rich foods for additional nutrients.
  • Use some of the following ideas to add variety to your breakfast:
    • Italian Zucchini Frittata*
    • Hot cereal topped with nonfat yogurt
    • Peach Custard**
    • Peanut butter toast
    • Assorted cereals (hot and cold)
    • Fruits and fruit juices
    • Assorted breads such as bagels, English muffins, hard roll, whole wheat toast
    • Cottage Cheese Pancakes*
Lunch Ideas that are Healthy and Quick:
  • Include grains, vegetables and/or fruits, and low-fat protein foods from the meat group and dairy group.
  • Use some of the following ideas to add variety to your lunch:
    • Turkey sandwich with sliced tomato and green chiles
    • Fruit plate with sliced low-fat cheese
    • Cinnamon Chicken Salad*
    • Shrimp Salad*
    • Tuna salad on a bagel
    • Sloppy Joes*
    • Sandwiches with low-fat meats and cheese
    • Tossed salad with garbanzo and kidney beans
    • Leftovers