day 1 menu item 1600 calories meal plan - caregiver stress · 1 slice 1 tbsp. (15 ml) 1: ½ cup...

Each Home Instead Senior Care® franchise office is independently owned and operated. ©2015

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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)


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


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

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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


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


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


Steamed Mixed Vegetables*

Grapes, Red or Green

Water or unsweetened decaf tea

2 ounces (60 g)1 slice

1 Tbsp. (15 ml)1


3 ounces (75 g)1 slice

2 Tbsp. (30 ml)1


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


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




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Dairy

Fruit

Other carbohydrate

Fruit

Beverages

Wheaties®, plain, or store brand

1% Milk

Berries


Trop50® Orange Juice


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)


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


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




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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)


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)


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.




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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


with Whipped with Whipped Margarine

V-8® 100% Juice, Low Sodium

1% Milk


Water

1/4 cup (50 ml)1

1 Tbsp. (15 ml)5.5 oz. can (155 g)


(125 ml)

1 Tbsp. (15 ml)5.5 oz. can (155 g)


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®


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


1% Milk

Water

1 ½ cups (375 ml)5

1 medium


2 cups (500 ml)10

1 medium


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).




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Dairy

Fruit

Other carbohy-

drate

Beverages

Crispix® Cereal, plain, or store brand

1% Milk

Banana, sliced



Water

1 ½ cup (375 ml)1 cup (250 ml)

1 medium


2 cups (500 ml)1 ½ cups (375 ml)

1 large


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*


3 oz. (75 g)2 slice

2 servings*


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.




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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



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


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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








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








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®


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.







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.







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.





day 1 menu item 1600 calories meal plan - caregiver stress · 1 slice 1 tbsp. (15 ml) 1: ½ cup...

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