Menu Planning Monday: Volumetrics Diet & 10 Goals

volumetrics

As you found out on Thursday, our kitchen is back in order and I love it so much!!  It’s so volumetrics1-214x300much cleaner, lighter, and more organized! Last Wednesday, we started following the Volumetrics meal planning and we love it so far!

 

For those that want a quick review – the idea behind Volumetrics is feeling fuller on fewer calories. Since people like to eat the same WEIGHT of food everyday (regardless of the calories count), the goal is to lower the calorie content, but not the food’s weight and you will lose excess pounds without going hungry.

 

We’ve also changed a couple of things about our diets.

1) Lunch is our big meal of the day. (Not everyday, but the days I’m home to make it.) This allows us to burn off the higher calorie meals. Also, as I’ve mentioned earlier, you don’t want to eat anything 3 hours before bedtime.

2) We eat the same thing 2 days in a row. This makes prepping for the meals much easier!

mealplanmonday

 

Monday/Tuesday

Breakfast: 1 serving of cold cereal (around 1 cup, but around 200 calories and 5 grams of fiber), 1 cup low-fat or skim milk, 100 calories of fruit, coffee or tea

Lunch: 1 1/2 slices Volumetric Pizza (recipe to come next week!), 2 cups of Light and Fresh Vegetable Soup (recipe below)

(Matt additionally will have 1 piece of fruit or 10 tortilla chips and 1/3 c. salsa and 2 slices of Pizza instead of 1 1/2)

Dinner: Spinach Salad with Creamy Cucumber Ranch Dressing (or 80 cal. of dressing) whole-wheat pita bread, piece of fruit

– 3 c. spinach
– 1/4 c. mushrooms
– 1/3 c. garbanzo beans
– 1/2 c. orange sections
– 2 Tbl. feta cheese

(Matt additionally will have an 100 calorie snack or soup)

 

Wednesday/Thursday

Breakfast: homemade waffles with fruit or applesauce on it (no syrup), 1 c. milk, coffee or tea OR 3/4 c. plain yogurt, 100 calories of fruit, 2 Tbl. low-fat granola, 2 tsp. honey, 3/4 c. orange juice, coffee or tea

Lunch: Chef’s Salad with 2 Tbl. Citrus Vinaigrette, whole-wheat pita bread with 1/4 c. Hummus, a piece of fruit

(Matt additionally will have 100 calorie soup or increase the hummus to 1/2 c.)

Dinner: Bean and Cheese Burrito, 8 tortilla chips with 1/4 c. salsa, a piece of fruit

(Matt additionally will have 100 calorie snack or 100 calorie soup.)

 

Friday/Saturday

Breakfast: 1 English muffin, 2 tsp. low-calorie margarine, 4 tsp. low-sugar jam, Citrus fruit Salad, 1 c. milk, coffee or tea

– 1 orange peeled and divided
– 1/2 grapefruit peeled and divided

Lunch: Soup (recipe below), fruit, and Sandwich:

– 2 slices whole-wheat bread, 4 slices deli-thin lean smoked turkey breast, 2 pieces lettuce, 3 slices tomato, 1 Tbl. alfalfa sprouts, 1 oz. reduced-fat Cheddar cheese, 2 tsp. mustard

(Matt additionally will have 100 calorie fruit or snack.)

Dinner: Roasted Turkey Breast and Sweet Potato with green beans, cranberry sauce, and whole-wheat bread

 

Sunday

Breakfast: Scrambled Egg: 1 egg plus 2 egg whites, 2 Tbl. water, scrambled with 1 oz. Canadian bacon; 1 slice whole-wheat toast, 2 tsp. low-sugar preserves, 1 grapefruit, 1 c. low-fat milk, coffee or tea

Lunch: Soup (recipe below), fruit, and Sandwich:

– 2 slices whole-wheat bread, 4 slices deli-thin lean smoked turkey breast, 2 pieces lettuce, 3 slices tomato, 1 Tbl. alfalfa sprouts, 1 oz. reduced-fat Cheddar cheese, 2 tsp. mustard

(Matt additionally will have 100 calorie fruit or snack.)

Dinner: Mushroom Barley Soup made with steak, Tortilla Roll-Up: spread 1/4 c. fat-free roasted-garlic cream cheese on flour tortilla, then 1/2 c. sliced cucumber and 2 spinach or romaine lettuce leaves; roll up

(Matt additionally will have a citrus fruit salad)

 

Light and Fresh Vegetable Soup

2 tsp. olive oil

4 cloves of garlic

5 c. canned low-fat or fat-free chicken broth

2 sprigs thyme

1 3/4 c. spinach

1 c. thinly sliced red bell pepper

1/2 c. frozen green peas

1 c. cut fresh asparagus (1 1/2-inch long pieces)

1 1/2 c. cooked whole-wheat penne pasta

 

Heat olive oil in a large, heavy saucepan over medium heat. Add garlic and sauté 1 minute. Then add broth and thyme, and bring to a boil. Cover, reduce heat, and simmer for 10 minutes.

Then add spinach, bell pepper, and peas. Cover and simmer for 5 minutes. Add asparagus; cover and simmer 2-4 minutes or until the asparagus is just tender.

Stir in pasta, and cook 1 minute.

Yields 4 servings of 2 cups each. (150 calories per serving)

 

If you click on the picture below, it will take you to the Four Cheese Vegetable Lasagna. Then next week, I’ll bring you these other recipes:

volumetrics

 

What are you cooking this week? I’d like to hear about it! Please link up below.

For more recipe ideas,visit my other Menu Planning Monday posts or Organizing Junkie’s Menu Plan Monday Blog Hop!

 

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