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Each Home Instead Senior Care® franchise office is independently owned and operated. ©2015
Home Instead, Inc.
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N Day 1 Menu Item 1600 calories 2000 caloriesProtein
Starch
Fat
Vegetable
Dairy
Beverages
Scrambled Egg Substitute, Garden Vegetable flavor
OROWEAT SANDWICH THIN®, 100% Whole Wheat
with Whipped Margarine
V-8® 100% Juice, Low Sodium
1% Milk
Unsweetened Coffee or tea (if desired)
Water
1/4 cup (50 ml)1
1 Tbsp. (15 ml)5.5 oz. can (155 g)
1 cup (250 ml)1 cup (250 ml)1 cup (250 ml)
½ cup (125 ml)2
1 Tbsp. (15 ml)5.5 oz. can (155 g)
1 cup (250 ml)1 cup (250 ml)1 cup (250 ml)
Entrée
Protein
Vegetables
Fat
Starch
Fruit
Other Carbohydrate
Dairy
Beverage
Chicken Club Entrée Dish:
Baked or grilled chicken, cut bite-size*
Chopped Romaine Lettuce
Diced ripe tomato
Light Ranch Salad Dressing
Club-type Crackers, Reduced Sodium
Fresh Orange, sliced
Sugar Free Pudding, any flavor
1% Milk
Water
2 oz. (60 g)2 cups (500 ml)½ cup (125 ml)2 Tbsp. (30 ml)
8
1
½ cup (125 ml)1 cup (250 ml)1 cup (250 ml)
4 oz. (125 g)2 cups (500 ml)½ cup (125 ml)3 Tbsp. (45 ml)
16
1
½ cup (125 ml)1 cup (250 ml)1 cup (250 ml)
Protein
Starch
Vegetable
Fat
Fruit
Dairy
Beverage
Grilled Salmon
Brown Rice
Steamed broccoli
Margarine, whipped
Pear, sliced
1% Milk
Water
3 oz. (75 g)½ cup (125 ml)½ cup (125 ml)1 Tbsp. (15 ml)
1 medium
1 cup (250 ml)1 cup (250 ml)
4 oz. (125 g)
1 cup (250 ml)1 cup (250 ml)2 Tbsp. (30 ml)
1 medium
1 cup (250 ml)1 cup (250 ml)
Snack Fruited Greek Yogurt – 150 calorie individual cup
Water
1
1 cup (250 ml)1
1 cup (250 ml)
*Rotisserie Chicken works well, just pull the meat off the bone
Each Home Instead Senior Care® franchise office is independently owned and operated. ©2015
Home Instead, Inc.
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N Day 2 Menu Item 1600 calories 2000 caloriesStarch
Dairy
Fruit
Other carbohydrate
Beverages
Cheerios®, plain, or store brand
1% Milk
Banana, sliced
Sugar, white, granulated
Unsweetened Coffee or tea (if desired)
Water
1 ½ cup (375 ml)1 cup (250 ml)
1 medium
1 tsp. (5 ml)1 cup (250 ml)1 cup (250 ml)
2 cups (500 ml)1 ½ cups (375 ml)
1 large
2 tsp. (10 ml)1 cup (250 ml)1 cup (250 ml)
Entrée
Protein
Dairy
Fat
Starch
Vegetable
Fruit
Beverage
Roast Beef Sandwich on Sandwich Thin:
Sliced thin Deli Roast Beef
with Swiss Cheese
Miracle Whip, Light
OROWEAT SANDWICH THIN®, 100% Whole Wheat
Steamed Mixed Vegetables*
Grapes, Red or Green
Water or unsweetened decaf tea
2 ounces (60 g)1 slice
1 Tbsp. (15 ml)1
½ cup (125 ml)1 cup (250 ml)1 cup (250 ml)
3 ounces (75 g)1 slice
2 Tbsp. (30 ml)1
1 cup (250 ml)1 cup (250 ml)1 cup (250 ml)
Protein & Vegetable
Starch
Starchy Vegetable
Fat
Other Carbohydrate
Milk
Beverage
Chicken Vegetable Soup**
Saltine-type cracker, unsalted
Baked Potato, medium (2.25-3.25 inches in diameter)
Margarine, whipped
Sugar Free Pudding, any flavor
1% Milk
Water
2 cups (500 ml)10
1 medium
1 Tbsp. (15 ml)½ cup (125 ml)1 cup (250 ml)1 cup (250 ml)
2 ½ cups (625 ml)15
1 medium
2 Tbsp. (30 ml)½ cup (125 ml)1 cup (250 ml)1 cup (250 ml)
Snack Graham Crackers
1% milk
water
1 large rectangular
sheets 1 cup (250 ml)1 cup (250 ml)
1 large rectangular
sheets 1 cup (250 ml)1 cup (250 ml)
* Mix 2 Tbsp. (30 ml) whipped margarine with whole bag of mixed vegetables**Use canned, low sodium chicken vegetable soup variety
Each Home Instead Senior Care® franchise office is independently owned and operated. ©2015
Home Instead, Inc.
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N Day 3 Menu Item 1600 calories 2000 caloriesStarch
Dairy
Fruit
Other carbohydrate
Fruit
Beverages
Wheaties®, plain, or store brand
1% Milk
Berries
Sugar, white, granulated
Trop50® Orange Juice
Unsweetened Coffee or tea (if desired)
Water
1 ½ cups (375 ml)1 cup (250 ml)½ cup (125 ml)
1 tsp. (5 ml)1 cup (250 ml)1 cup (250 ml)1 cup (250 ml)
2 cups (500 ml)1 ½ cups (375 ml)
1 cup (250 ml)2 tsp. (10 ml)
1 cup (250 ml)1 cup (250 ml)1 cup (250 ml)
Entrée
Protein
Starch/Protein
Vegetables
Fat
Dairy
Beverage
South of the Border Chicken Entrée Dish:
Baked or grilled Chicken, cut bite-size*
Black Beans, rinsed and drained over
Mixed Greens
Salsa, any brand
Light Ranch Salad Dressing
Fruited Greek Yogurt – 150 calorie individual
Water
2 oz. (60 g)½ cup (125 ml)2 cups (500 ml)2 Tbsp. (30 ml)2 Tbsp. (30 ml)
1
1 cup (250 ml)
3 oz. (75 g)½ cup (125 ml)
2 ½ cups (625 ml)3 Tbsp. (45 ml)3 Tbsp. (45 ml)
1
1 cup (250 ml)
Protein
Starchy Vegetable
Vegetable
Fat
Fruit
Dairy
Beverage
Roasted Pork Loin Chops
Roasted Sweet Potato Chunks
Steamed Green Beans (from fresh or frozen)
Margarine, whipped
Apple, sliced
1% Milk
Water
3 oz. (75 g)¾ cup (175 ml)1 cup (250 ml)2 Tbsp. (30 ml)
1 medium
1 cup (250 ml)1 cup (250 ml)
4 oz. (125 g)1 cup (250 ml)1 cup (250 ml)3 Tbsp. (45 ml)
1 medium
1 cup (250 ml)1 cup (250 ml)
Snack Club-type Crackers, any brand, reduced sodium
Peanut butter, all natural
Water
4
1 Tbsp. (15 ml)1 cup (250 ml)
4
1 Tbsp. (15 ml)1 cup (250 ml)
*Season with Mrs. Dash seasoning before cooking if desired
Each Home Instead Senior Care® franchise office is independently owned and operated. ©2015
Home Instead, Inc.
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N Day 4 Menu Item 1600 calories 2000 caloriesStarch
Fat
Other Carbohydrate
Fruit
Dairy
Beverages
Cream of Wheat Cereal® (1 minute cooked w/ water,
microwave, add the following as desired:
Whipped Margarine
Sugar, granulated
Berries
1% Milk (add desired amount, then drink the rest)
Unsweetened Coffee or tea (if desired)
Water
1 cup (250 ml)
1 Tbsp. (15 ml)2 tsp. (10 ml)
1 cup (250 ml)1 cup (250 ml)1 cup (250 ml)1 cup (250 ml)
1 ½ cups (375 ml)
2 Tbsp. (30 ml)3 tsp. (15 ml)
1 cup (250 ml)1 cup (250 ml)1 cup (250 ml)1 cup (250 ml)
Entrée
Protein
Fat
Condiment
Starch
Vegetable
Fat
Fruit
Dairy
Beverage
Oven-Roasted Turkey Sandwich on Sandwich Thin:
Sliced thin Deli Oven-Roasted Turkey, low sodium
Miracle Whip®, Light
Mustard (optional)
OROWEAT SANDWICH THIN®, 100% Whole Wheat
Mixed Greens or Romaine Lettuce
Light Italian Salad Dressing
Pear, Sliced
1% Milk
Water or unsweetened decaf tea
2 ounces (60 g)1 Tbsp. (15 ml)
1 tsp. (5 ml)1
1 cup (250 ml)1 Tbsp. (15 ml)
1 medium
1 cup (250 ml)1 cup (250 ml)
3 ounces (75 g)2 Tbsp. (30 ml)
1 tsp. (5 ml)1
2 cups (500 ml)2 Tbsp. (30 ml)
1 medium
1 cup (250 ml)1 cup (250 ml)
Protein
Starchy Vegetable
Vegetable
Fat
Fruit
Dairy
Beverage
Bottom Round Beef, Roasted (recipe*)
Baked Potato, medium (2.23-3.25 inches in diameter)
Cooked Baby Carrots
Margarine, whipped
Peaches, light syrup
1% Milk
Water
3 oz. (75 g)1
1 cup (250 ml)1 Tbsp. (15 ml)½ cup (125 ml)1 cup (250 ml)1 cup (250 ml)
4 oz. (125 g)1
1 cup (250 ml)2 Tbsp. (30 ml)1 cup (250 ml)1 cup (250 ml)1 cup (250 ml)
Snack Vanilla Wafers
Water
8
1 cup (250 ml)8
1 cup (250 ml)
*recipe choice to use oven recipe or slow cooker recipe, both recipes provided.
Each Home Instead Senior Care® franchise office is independently owned and operated. ©2015
Home Instead, Inc.
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N Day 5 Menu Item 1600 calories 2000 caloriesProtein/Meat
Starch
Fat
Vegetable
Dairy
Beverages
Scrambled Egg Beaters, Garden Vegetable flavor
OROWEAT SANDWICH THIN®, 100% Whole Wheat
with Whipped with Whipped Margarine
V-8® 100% Juice, Low Sodium
1% Milk
Unsweetened Coffee or tea (if desired)
Water
1/4 cup (50 ml)1
1 Tbsp. (15 ml)5.5 oz. can (155 g)
1 cup (250 ml)1 cup (250 ml)1 cup (250 ml)
(125 ml)
1 Tbsp. (15 ml)5.5 oz. can (155 g)
1 cup (250 ml)1 cup (250 ml)1 cup (250 ml)
Entrée
Protein
Vegetable
Dairy
Vegetable
Starch/Fat
Fat
Fruit
Dairy
Beverage
Chicken Taco Surprise:
Cooked Chicken, bite-size*
Chopped Romaine Lettuce
Shredded reduced-fat Cheese Mexican-style
Salsa
Fritos®
Light Ranch Salad Dressing
Fresh Orange, sliced
1% Milk
Water
3 oz. (75 g)2 cups (500 ml)¼ cup (50 ml)¼ cup (50 ml)½ cup (125 ml)2 Tbsp. (30 ml)
1
1 cup (250 ml)1 cup (250 ml)
3 oz. (75 g)2 ½ cups (625 ml)
1/3 cup (75 ml)1/3 cup (75 ml)¾ cup (175 ml)3 Tbsp. (45 ml)
1
1 cup (250 ml)1 cup (250 ml)
Protein/Meat/Vegetables
Starch
Fruit
Other Carbohydrate
Dairy
Beverage
Beef Stew with Potatoes, Carrots, Peas & Broth**
Saltine-type Crackers, unsalted
Apple, Sliced
Sugar Free Pudding, any flavor
1% Milk
Water
1 ½ cups (375 ml)5
1 medium
½ cup (125 ml)1 cup (250 ml)1 cup (250 ml)
2 cups (500 ml)10
1 medium
½ cup (125 ml)1 cup (250 ml)1 cup (250 ml)
Snack Graham Crackers
1% Milk
1 large rectangular
sheets
1 cup (250 ml)
1 large rectangular
sheets
1 cup (250 ml)
*Rotisserie Chicken works well, just pull the meat off the bone** Use leftover Roast Beef, Potatoes and Carrots, cut to bite-size; Add Peas and low sodium beef broth; Simmer until temperature reaches 165 degree F (74 degrees C).
Each Home Instead Senior Care® franchise office is independently owned and operated. ©2015
Home Instead, Inc.
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N Day 6 Menu Item 1600 calories 2000 caloriesStarch
Dairy
Fruit
Other carbohy-
drate
Beverages
Crispix® Cereal, plain, or store brand
1% Milk
Banana, sliced
Sugar, white, granulated
Unsweetened Coffee or tea (if desired)
Water
1 ½ cup (375 ml)1 cup (250 ml)
1 medium
1 tsp. (5 ml)1 cup (250 ml)1 cup (250 ml)
2 cups (500 ml)1 ½ cups (375 ml)
1 large
2 tsp. (10 ml)1 cup (250 ml)1 cup (250 ml)
Entrée
Protein
Dairy
Starch
Vegetable
Fruit
Beverage
Home-made “Lunch-able”:
Cooked Ham, low sodium
Swiss Cheese
NABISCO WHEAT THINS® Crackers, Baked (or
similar store brand)
Steamed Broccoli & Cauliflower, from fresh or frozen
Grapes, Red or Green
Water
2 oz. (60 g)1 slice
1 serving*
1 cup (250 ml)1 cup (250 ml)1 cup (250 ml)
3 oz. (75 g)2 slice
2 servings*
1 cup (250 ml)1 cup (250 ml)1 cup (250 ml)
Protein
Starch
Vegetable
Fat
Starch
Dairy
Beverage
Broiled Sesame Fish (recipe)
Rice, brown, medium grain
Steamed or roasted Green Beans (from frozen, ckd)
Margarine, whipped
Vanilla Wafers
1% Milk
Water
4 oz. (125 g)½ cup (125 ml)1 cup (250 ml)1 Tbsp. (15 ml)
8
1 cup (250 ml)1 cup (250 ml)
6 oz. (175 g)1 cup (250 ml)1 cup (250 ml)2 Tbsp. (30 ml)
8
1 cup (250 ml)1 cup (250 ml)
Snack Fruited Greek Yogurt – 150 calorie individual cup
water
1
1 cup (250 ml)1
1 cup (250 ml)
*Check label for serving size.
Each Home Instead Senior Care® franchise office is independently owned and operated. ©2015
Home Instead, Inc.
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N Day 7 Menu Item 1600 calories 2000 calories
Starch
Dairy
Fruit
Other carbohydrate
Beverages
Cheerios®, plain, or store brand
1% Milk
Strawberries, sliced
Sugar, white, granulated
Unsweetened Coffee or tea (if desired)
Water
1 ½ cup (375 ml)1 cup (250 ml)1 cup (250 ml)1 tsp. (5 ml)
1 cup (250 ml)1 cup (250 ml)
2 cups (500 ml)1 ½ cups (375 ml)
1 cup (250 ml)2 tsp. (10 ml)
1 cup (250 ml)1 cup (250 ml)
Entrée
Protein
Fat
Starch
Vegetable
Dairy
Beverage
Tuna Salad Entrée Dish:
Tuna, Light, in water, drained mixed with
Miracle Whip®, Light
WHEAT THINS® Crackers, Hint of Salt
Fresh Cucumber, sliced
1% Milk
Water
3 oz. (approx. ½ cup) (75 g)
2 Tbsp. (30 ml)1 serving*
½ cup (125 ml)½ cup (125 ml))1 cup (250 ml)
3 oz. (approx. ½ cup) (75 g)
3 Tbsp. (45 ml)2 servings*
½ cup (125 ml)½ cup (125 ml))1 cup (250 ml)
Protein
Starch
Vegetable
Fruit
Dairy
Beverage
Ground Beef, 85% lean, pan-browned with
Cooked Penne Pasta, enriched and
RAGU® CHUNKY Sauce, Garden Combination®
Banana, sliced
1% Milk
Water
3 oz. (75 g)1 cup (250 ml)½ cup (125 ml)
1 medium
1 cup (250 ml)1 cup (250 ml)
4 oz. (125 g)1 1/3 cup (325 ml)
3/4 cup (75 ml)1 large
1 cup (250 ml)1 cup (250 ml)
Snack Light, Vanilla Ice Cream
Water
½ cup (125 ml)1 cup (250 ml)
½ cup (125 ml)1 cup (250 ml)
*Check label for serving size.
Each Home Instead Senior Care® franchise office is independently owned and operated. ©2015 Home Instead, Inc.
SundayDinnerPledge.com or SundayDinnerPledge.ca
WEEK 1 - 1600 CALORIE MENU
SHOPPING LISTAll shopping lists amounts are figured for feeding 2 people at each meal. If there are not 2 people following the menu, please adjust the amounts accordingly. Also, check your cupboards, as you may have some of the items already.
Fruits• Apple (any variety) – 4 medium sized• Bananas – 6• Berries (Strawberries or Blueberries
or Raspberries or Blackberries) – any combo - 5 cups total (1.25 l)
• Grapes – 4 cups (1 l)• Orange – 4 medium sized• Pear – 4 medium
Vegetables• Baby Carrots – 2 cups (500 ml)• Baked Potato (Yukon Gold preferred) – 11• Chopped Romaine – 8 cups (2 l)• Cucumbers (to slice) – 2• Red Leaf Lettuce or Mixed Greens –
6 cups (1.5 l)• Sweet Potato – 2 large • Tomato (to dice) – 1 cup (250 ml)
Meat• Bottom Round Roast – approx. 2 lb.
roast raw (1 kg)• Ground Beef (85% lean) – 8 oz. raw (250 g)• Pork Loin Chop – 7 oz. raw (210 g) or 6
oz. cooked (175 g) • Pre-cooked Chicken (suggest Rotisserie
Chicken) –18 oz. (510 g) (cooked chicken this week (approx. 1 ½ lb. cooked chicken) (750 g)
• Salmon – 6 oz. raw (175 g)• Tilapia – 10 oz. raw (300 g)• Tuna (in a can), light, packed in water,
lower sodium – 1
Delicatessen – always choose minimally processed meat, all natural when possible• Ham, reduced Sodium – 4 oz. (125 g)• Oven Roasted Turkey Breast, reduced
sodium – 4 oz. (125 g)• Roast Beef, reduced sodium – 4 oz.
(125 g)
Frozen• Broccoli Florets – 1 cup (250 ml)• Broccoli & Cauliflower Blend – 2 cups
(500 ml)• Green Beans – 4 cups (1 l)• Light Vanilla Ice Cream – 1 cup (250 ml)• Mixed Vegetables – 1 cup (250 ml)• Peas – 1 cup (250 ml)
Eggs and Dairy• 1% Milk - (43 cups) – approx. 3 gallons
(11 l)• Egg Substitute, Garden Vegetable flavor
– 1 cup (250 ml) • Greek yogurt, any fruited flavor, around
150 calories – 6• Shredded Sargento® 2% reduced fat 4
Cheese Mexican style (or store brand) – ½ cup (125 ml)
• Sugar-free pudding, flavor of choice – 6 individual containers
• Swiss cheese Slices - 4• Trop50® Orange Juice – 2 cups (500 ml)• Tub Margarine, Light – approx. 16
Tablespoons (240 ml)• Suggested brands:
I Can’t Believe It’s Not Butter!® Light I Can’t Believe It’s Not Butter!® Sweet Cream & Calcium Parkay® Light Spread Store brand Light Spread
• V-8® 100% Vegetable Juice, Low Sodium – 4 small cans (5.5 oz. cans) (155 g)
Cereals and breakfast items• Cheerios® (plain, any brand) – 6 cups
(1.5 l)• Cream of Wheat® – 1 cup (250 ml)
uncooked to yield 2 cups (500 ml) cooked
• Crispix® (plain, any brand) – 3 cups (750 ml)
• OROWEAT® SANDWICH THINS®, 100% whole wheat – 1 pkg (8 “buns”)
• Peanut butter, no added salt, all natural (ingredients should be just peanuts) – 2 Tbsp. (30 ml)
• Wheaties® (plain, any brand) – 3 cups (750 ml)
Chips• Fritos®, original – 1 cup (250 ml)• Salsa (any brand) – 12 oz. (340 g)
Snacks and Crackers• Club Crackers, reduced sodium (or
similar brand) – 24 crackers• Graham Crackers, Honey – 4 large
rectangles• Saltines, unsalted or reduced sodium –
30 crackers• Vanilla Wafers – 32 wafers• Wheat Thins®, Hint of Salt – 4 servings
Pasta & Sauce & Other Grains• Brown Rice – 1 cup uncooked to yield
2 cups cooked (250 ml)• Enriched Penne Pasta – to yield 2 cups
cooked (500 ml)• Pasta Sauce, Chunky Garden Vegetable
– 1 cup (250 ml)
Canned Vegetables & Fruits & Beans• Black Beans, reduced sodium or no
added salt – 1 cup (250 ml)• Peaches, Fruit Cups, in light syrup or
all natural – 2 individual cups or 1 cup (250 ml) total
Continued
Each Home Instead Senior Care® franchise office is independently owned and operated. ©2015 Home Instead, Inc.
SundayDinnerPledge.com or SundayDinnerPledge.ca
WEEK 1 - 1600 CALORIE MENU
SHOPPING LIST (CONT.)
Soups & Condiments & Ingredients• Brown Sugar – 5 Tbsp. (75 ml)• Canola Oil – 2 Tbsp. (30 ml)• Chicken Vegetable Soup, reduced
sodium, all natural (any brand) – 4 cups (1 l)
• Cider Vinegar – ½ cup (125 ml)• Garlic, Chopped – 1 ¼ Tbsp. (18 ml)• Ketchup – 2 cups (500 ml)• Light Italian Salad Dressing – 2 Tbsp.
(30 ml)• Light Ranch Dressing, brand of choice
– 12 Tbsp. (177 ml)• Light Soy Sauce – 1 Tbsp. (15 ml)• Lower Sodium Beef Broth – 3 cups
(750 ml)• Miracle Whip, Light – 8 Tbsp. (120 ml)• Mustard – 2 tsp. (10 ml)• Onion flakes – 2 Tbsp. (30 ml)• Rice Vinegar – 1 Tbsp. (15 ml)• Sesame Seeds – 1 Tbsp. (15 ml)
To keep in your pantry• Decaf coffee or tea (optional)• Mrs. Dash®
• Pepper• Salt• Sugar, granulated• Water – need a minimum of 5 cups
(1.25 l) per day, more if coffee or tea is not consumed
Each Home Instead Senior Care® franchise office is independently owned and operated. ©2015 Home Instead, Inc.
SundayDinnerPledge.com or SundayDinnerPledge.ca
WEEK 1 - 2000 CALORIE MENU
SHOPPING LISTAll shopping lists amounts are figured for feeding 2 people at each meal. If there are not 2 people following the menu, please adjust the amounts accordingly. Also, check your cupboards, as you may have some of the items already.
Fruits• Apple (any variety) – 4 medium sized• Bananas – 6• Berries (Strawberries or Blueberries
or Raspberries or Blackberries) – any combo - 6 cups total
• Grapes – 4 cups• Orange – 4 medium sized• Pear – 4 medium sized
Vegetables• Baby Carrots – 2 cups• Baked Potato (Yukon Gold preferred)
– 11 medium• Chopped Romaine – 12 cups• Cucumbers (to slice) – 2• Red Leaf Lettuce or Mixed Greens –
9 cups• Sweet Potato – 3 large• Tomato (to dice) – 1 cup
Meat• Ground Beef (90% lean) – 2 ¾ lb. raw (1.3
kg)• Pork Tenderloin – about 2 ½ lb. raw (1.2 kg)• Salmon – 12 oz. raw (340 g)• Shrimp (raw or pre-cooked) – 2 1/3 cups
raw (575 ml)• Tuna (in a can), light, packed in water,
lower sodium – 2
Delicatessen – always choose minimally processed meat, all natural when possible• Oven Roasted Turkey Breast, reduced
sodium – 6 oz. (175 g)• Pre-cooked Chicken (suggest
Rotisserie Chicken) – approx. 12 oz. cooked chicken (375 g)
• Roast Beef, reduced sodium – 6 oz. (175 g)
Frozen• Broccoli Florets – 4 cups (1 l)• Green Beans – 2 cups (500 ml)• Lean Pockets®, Ham and Cheese – 4• Light Vanilla Ice Cream – 1 cup (250 ml)• Mixed Vegetables – 3 cups (750 ml)• Steak Fries – 1 small bag
Eggs and Dairy• 1% Milk -– 2 gallons (7.5 l)• Greek yogurt (or similar brand), any
fruited flavor, 100 calories – 8• Cottage Cheese, Low-Fat – 4 cups (2 l)• Eggs, medium – 1 dozen + 1 egg• Margarine, tub light (or whipped) – 32
Tbsp. (473 ml)• Suggested brands:
I Can’t Believe It’s Not Butter!® Light I Can’t Believe It’s Not Butter!® Sweet Cream & Calcium Parkay® Light Spread Store brand Light Spread
• Shredded Sargento 4 Cheese Mexican style, 2% reduced fat (or store brand) – 2 cups (500 ml)
• Sour Cream, Light (optional) – ½ cup (125 ml)
• String Cheese Stick, Light – 4• Swiss cheese Slices - 8• Trop50® Orange Juice – 2 cups (500 ml)
Cereals and breakfast items• Crispix® Cereal, plain, or store brand
– 4 cups (1 l) (from week 1)• Oatmeal, Quick Cooking – 1 cup raw
to yield 2 cups cooked (250 ml)• Peanut butter, no added salt, all natural
(ingredients should be just peanuts) – 3 Tbsp. (45 ml)
• SARALEE® (45 calories &) DelightfulTM
Bread, flavor of choice – 1 loaf + 4 slices (28 slices)
• Smuckers® low sugar strawberry Jam (or similar brand) – 3 Tbsp. (45 ml)
• Wheaties® Cereal, plain, or store brand – 4 cups (from week 1) (1 l)
Chips• Fritos®, original – 1 ½ cups (375 ml)• Pretzels, unsalted – 4 cups (1 l)• Salsa (flavor of choice) – 2/3 cups (150
ml)• Tostitos® bite-size chips – 60 chips
(small bag)
Snacks and Crackers• Club Crackers, reduced sodium (or
similar brand) – 30 crackers• Graham Crackers, Honey – 4 large
rectangles• Saltines, unsalted or reduced sodium –
60 crackers• Wheat Thins, Hint of Salt – 72
crackers
Pasta & Sauce & Other Grains• Fettuccini pasta – approx. 6 oz. dry
(175 g) (3 servings dry) – to yield 2 cups (500 ml) cooked
• Light Alfredo Sauce – 1 1/3 cups (325 ml)• Quinoa – 1 cup (250 ml), uncooked to
yield 2 cups (500 ml) cooked
Continued
Each Home Instead Senior Care® franchise office is independently owned and operated. ©2015 Home Instead, Inc.
SundayDinnerPledge.com or SundayDinnerPledge.ca
WEEK 1 - 2000 CALORIE MENU
SHOPPING LIST (CONT.)
Canned Vegetables & Fruits &
Dried Fruits• Diced Canned Tomatoes, no added
salt – 2 small cans (1 cup) (250 ml)
Soups & Condiments & Spices• Bacon Pieces – 2/3 cup (150 ml)• Beef Broth, reduced sodium, all natural
– 2 cups (500 ml)• Bread crumbs – 1 cup (250 ml)• Brown sugar – 2 tsp. (10 ml)• Chicken broth, lower sodium – 2 cans• Dried parsley – 1 tsp. (5 ml)• Garlic, minced – 1 ½ Tbsp. (20 ml)• Ketchup, no-added salt – 1/3 cup (75
ml)• Light Ranch Dressing, brand of choice
– approx. 1 ¼ cups (300 ml)• Miracle Whip®, Light – 2 Tbsp. (30 ml)• Olive oil – 2 tsp. (10 ml)• Paprika – 2 tsp. (10 ml)• Quick cooking barley – ¼ cup (50 ml)• Rosemary – 2 Tbsp. (30 ml)
To keep in your pantry:• Canola oil• Coffee/tea (optional)• Decaf coffee (optional)• Mrs. Dash®
• No-stick cooking spray• Pepper• Salt• Sugar, granulated• Unsweetened decaf tea (optional)• Water – need a minimum of 5 cups
(1.25 l) per day, more if coffee or tea is not consumed
•
Each Home Instead Senior Care®
SundayDinnerPledge.com or SundayDinnerPledge.ca
Slow Cooker
POT ROAST with Potatoes and Carrots
Serves 2 with planned leftovers
All you need:• 2-3 lb. (1-1.5 kg) beef bottom round or rump roast
• 1 Tbsp. (15 ml) canola oil
• 2 cups (500 ml) lower sodium beef broth
• 2 cups (500 ml) ketchup
• ½ cup (125 ml) cider vinegar
• 2 Tbsp. (30 ml)• 2 tsp. (10 ml) minced garlic
• 5 Tbsp. (75 ml) brown sugar
• 1 lb. (500 g) baby carrots
• 1 lb. (500 g) Yukon gold potatoes, quartered
All you do:1. Rub roast with oil. Brown under broiler (high) on both sides, just until nicely browned.
2. Mix broth, ketchup, cider vinegar, onions, garlic and brown sugar in slow cooker. Add roast, carrots and potatoes.
3. Cover, cook on low 6-8 hours, or until meat is tender. Carefully remove roast from cooker, let rest 10 minutes before slicing and serve with vegetable and sauce from cooker.
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Broiled
SESAME FISH Makes 2 servings
All you need:
• No-stick cooking spray
• ½ pound (250 g) of tilapia or cod or pollock
• 1 Tbsp. (150 ml) canola oil
• 1 Tbsp. (150 ml) rice vinegar
• 1 Tbsp. (150 ml) light soy sauce
• ½ Tbsp. (7 ml) minced garlic
• 1 Tbsp. (150 ml) sesame seeds
All you do:1. Spray a glass dish or broiler pan with pan-spray to prevent fish from sticking. Place fish on
pan.
2. Mix together canola oil, rice vinegar, light soy sauce and garlic until well blended. Pour over fish. Sprinkle sesame seeds evenly over fish.
3. Broil at high heat about nine inches away from top broiler (3rd or 4th rack down from top) for about 15 minutes or until fish flakes easily with a fork.
Each Home Instead Senior Care® franchise office is independently owned and operated. ©2015 Home Instead, Inc.
SundayDinnerPledge.com or SundayDinnerPledge.ca
Simple
POT ROAST IN OVEN Serves 2 with planned leftovers
All you need:• Bottom round roast or rump roast
• 1 tsp. (5 ml) salt
• ½ tsp. (2 ml) pepper
All you do:
1. Place oven rack in the bottom ½ of oven, so that roaster will sit in the middle of the oven.
2. Preheat oven to 500 degrees F (260 degrees C).
3. Pull the raw meat out of the refrigerator, unwrap and bring to room temperature – let sit out for about ½ hour while oven is preheating.
4. Season both sides with salt and pepper and onion flakes.
5. Place seasoned roast in roasting pan, elevate the meat on a roasting rack inside the pan or if not available, cut an onion in half and place meat on top of onion halves. Cover and place in 500 degree F oven (260 degrees C).
At this high temp:
• Roast for 5 minutes per pound for rare meat
• Roast for 6 minutes per pound for medium meat
• Roast for 7 minutes per pound for well-done meat
• Example: 2.25 lb. (1 kg) (roast for medium doneness = 13 ½ minutes at 500 degrees F (260 degrees C).
6. Then turn oven off and DO NOT OPEN oven door for 2 hours.
7. At the end of 2 hours, pull out, temp the center of the cooked meat
• Medium-rare: 130 degrees (54 degrees C) internal temp
• Medium: 145 degrees (63 degrees C)• Medium-well: 160 degrees (70 degrees C)• Well: 175 degrees (80 degrees C)
8. Let stand for 10-15 minutes before slicing.
9. Slice and serve.
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