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Full Day Menu & Grocery Shopping List      
January 31, 2009

Select the ingredients you need to prepare today's meals, add your own items and click the button to create your customized grocery shopping list.


Daily Menu to accompany Teriyaki Chicken and Grilled Salad

What's For Breakfast?

Applesauce Nut Muffin with Hot Cocoa and Orange Juice
Find the recipe for Applesauce Nut Muffins here

Select ingredients from
Applesauce Nut Muffin with Hot Cocoa and Orange Juice
to add to your grocery shopping list.
instant cocoa
milk
orange juice
eggs
non-stick cooking spray
cinnamon
chopped walnuts
sugar
olive oil
flour
applesauce
oatmeal
baking powder
nutmeg
low-fat cream cheese 
margarine
 

What's For Lunch?

Avocado and Cucumber Sandwich
Recipe for Avocado and Cucumber Sandwich

Select ingredients from
Avocado and Cucumber Sandwich
to add to your grocery shopping list.
lemon juice
tomato
avocado
grapes
wheat bread
mayonnaise
Dijon mustard
sprouts
cucumber
Ranch salad dressing

Can I Have A Snack?

Dill Steamed Cauliflower and Cheese
What makes cauliflower especially healthy?

Select ingredients from
Dill Steamed Cauliflower and Cheese
to add to your grocery shopping list.
cauliflower (4 ounces)
cheddar cheese (about a teaspoon grated)
dill weed
pepper
Lightly cover cauliflower with water and steam in a saucepan (or microwave) until tender. Sprinkle with dill weed, pepper and grated cheese.

What's For Dinner?

Pizza Rolls
Recipe for Pizza Rolls

Select ingredients from
Pizza Rolls
to add to your grocery shopping list.
ground beef
tomato sauce
sliced mushrooms
Italian seasonings
grated Parmesan cheese
lemon juice
refrigerated crescent rolls
grated mozzarella cheese
side salad

Late Night Munchies?

Mixed Nuts
What is a Mufa?

Select ingredients from
Mixed Nuts
to add to your grocery shopping list.
lightly salted or unsalted mixed nuts
 
1 serving = 15 nuts

January 31, 2009

Nutrition Facts


Calories: 1382
Calories from Fat: 605

% Daily Value*
Total Fat 69.5g 142%
   Saturated Fat 16g 106%
Cholesterol 110.5mg 49%
Sodium 1805mg 100%
Total Carbohydrates 156g 69%
   Dietary Fiber 19g 101%
   Sugars 65g ~
Protein 48.5g 129%

Vitamin A 54% Vitamin C 243%
Iron 78% Calcium 62%

*Percent Daily Values are based on a 1500 calorie diet. Your daily values may be higher or lower depending on your calorie needs
Please note that recipe nutritional values are based on a 2000 calorie diet which is standard. These daily menus, however, are based on a 1500 calorie diet which is closer to my own personal nutritional needs.


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Daily Menu to accompany Teriyaki Chicken and Grilled Salad