Week 1:

Monday
Chicken Marsala: chicken breast, mushrooms, olive oil, wine, salt, black pepper. Served with brown rice and cabbage apple salad.

Tuesday
Soy Sauce Steak: strips of steak cook in a sauce of onions, peppers, cumin, oregano, garlic, soy sauce, olive oil. Served with sautéed potatoes and scallions. Salad (tomatoes, cucumbers, parsley)

Wednesday
Lemon Chicken: Chicken breast sautéed with garlic, black pepper, lemon juice and olive oil. Served with Whole wheat penne pasta and roasted peppers onion, garlic, feta cheese, olive oil and basil.

Thursday
Herbal Tuna: baked tuna filet with thyme, black pepper, olive oil and salt. Served with brown rice and green salad.

Friday-
Salvia Chicken: chicken breast topped with mozzarella cheese, salvia leaves. Served with chickpeas, tomato and eggplant salad.


Week 2:

Monday
Bolognese Pasta (turkey): Whole wheat linguini topped with ground turkey and Italian sauce with parmesan cheese. Side of spinach salad with raisins and pine nuts.

Tuesday
Rock Samphire Salmon: seasoned baked salmon filet. Served with baked potato and glazed carrots.

Wednesday
Cherry Tomato Chicken: seasoned chicken breast served over sautéed zucchini, cherry tomatoes, black olives. Side of brown rice.

Thursday
Brochette: beef chunks marinated in lemon sauce, oregano, onions, garlic and mushrooms and served on skewers.  Side of brown rice and steamed broccoli

Friday
Basil Chicken: Breaded chicken breast stuffed with basil. Served with homemade mash potatoes and steamed green beans with almonds.

Week 3

Monday
Asian Chicken: Strips of chicken breast sautéed with peppers, olive oil, scallions, onions and Asian sauce.  Served with brown rice.

Tuesday
Sicilian steak with rotini: Whole wheat rotini pasta topped with cubes of marinated steak, tomatoes, sun dried tomatoes, basil, scallions and oregano.

Wednesday
Herbal Chicken: Baked seasoned chicken breast. Served with homemade mash potatoes and a side of spinach salad with raisins and pine nuts.

Thursday
Pesto Shrimp pasta: Whole wheat linguini with pesto sauce topped with sautéed shrimps. Served with cauliflower salad

Friday
Hawaiian chicken: Baked chicken breast with oregano, garlic, onion and pineapples. Served with brown rice and green herbal salad.


Week 4

Monday
Saltimbocca Chicken: Chicken breast cooked in wine covered with prosciutto and mozzarella cheese. Served with brown rice and sautéed eggplant.

Tuesday
Turnip Tilapia: Tilapia filet cooked with turnip, paprika, onions, and lemon juice. Side of brown rice with pasta and Southwest zucchini.

Wednesday
Salmuera Chicken in wine sauce: Chicken breast cooked in wine sauce, herbs and sea salt. Served with a homemade tomatoes and red cabbage salad made with dried fruits and walnuts.

Thursday
Bolognese Spaghetti: whole wheat spaghetti pasta topped with tomato, carrots, celery, laurel and onion based meat sauce and parmesan cheese

Friday
BBQ Chicken: Baked BBQ Chicken breast. Served with seasoned corn on the cob and green beans with mini onions and spearmint.

Salads (Dinner Meal Size):

Monday:
Cobb Salad: Lettuce, chicken breast, egg, tomato, parsley, cheese.*Choice of dressing.

Tuesday:
Chicken Salad: Chicken breast, romaine lettuce, spinach, cucumbers, feta cheese, black olives. *Choice of dressing.

Wednesday:
Apple Salad:  Lettuce, walnut, apple, celery, raisins. *Choice of dressing.

Thursday:
Orange Salad: variety of lettuce, feta cheese, ham, orange. *Choice of dressing.

Friday:
Spring Salad: variety of lettuce, black olives, green olives, almonds, caper. *Choice of dressing. 

Dressings: Fat free Italian, Fat-Free Caesar, Fat free Ranch, Balsamic Vinaigrette, Olive Oil & Vinegar

Snacks

Monday:
  • Perfect Snack: variety of fruits, fat free cheese, walnuts.
  • Tuna Pita: Baked pitas with a tuna dip flavored with celery, red peppers and fat free mayo.
Tuesday
  • Chicken Wrap: A whole grain tortilla, chicken breast, lettuce.
  • Edamame Snack: Romaine lettuce, edamame, (high on soy protein and fiber), oranges, red peppers and sesame seeds.
Wednesday
  • Fruit Delight: Variety of fresh and dried fruits, almonds and fat free cottage cheese.
  • Turkey Sandwich: Whole grain bread, thin sliced turkey breast, lettuce, alfalfa sprouts, black olives, cucumber and tomato.
Thursday
  • Chicken Pita: Baked pitas with a chicken dip flavored with dried cranberries, walnuts and fat free mayo.
  • Egg and Crispbread: wo sliced hardboiled eggs, two whole grain crispbread and a dressing of fat free mayo with relish. (served separately)
Friday:
  • Fruity Yogurt: Fat free plain yogurt, fresh cut fruits and granola.
  • Bruschetta with Mozzarella: Whole Grain Bread topped with tomato slices, fresh mozzarella cheese, green olives, mushrooms and parsley

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