7 Day Meal Plan



7 Day Meal Plan

Day 1:

Breakfast

Strawberry Parfait – 1 cup fat-free low-sugar strawberry yogurt, 1/3 cup low-fat granola, and ¼ cup chopped strawberries layered in a tall glass

[You can substitute strawberries w/ blueberries, raspberries or blackberries]

1 cup calcium and Vitamin D fortified orange juice

Snack

1 cup 1% milk, warmed & flavored w/ a dash of vanilla or almond extract (or add to coffee for a low-fat latte)

Lunch

Bagel Melt – Halve a 4 oz. 100% whole wheat bagel. Top one side w/ 3 slices tomato, 1 slice red onion, and 2 oz. reduced-fat cheese. Broil until cheese bubbles. Top w/ remaining bagel half.

Cole Slaw – 1 cup shredded cabbage mixed w/ 1 tablespoon low-fat salad dressing

Snack

20 baby carrots and ½ medium sliced apple w/ 2 tablespoons chunky peanut butter

Dinner

Broiled Halibut w/ Corn Salsa – Brush a 5 oz. halibut steak w/ juiced ½ lemon and season w/ freshly ground black pepper and salt to taste. Place halibut on broiler pan 4” from heat and broil 10 min per inch of thickness or until fish flakes easily. Top w/ ½ cup corn salsa.

2/3 cup cooked instant brown rice mixed w/ 1/3 cup cooked green peas

15 asparagus spears saute in 2 teaspoons olive oil w/ 1 clove garlic, minced.

[Substitute asparagus w/ 3 cups zucchini or 2 ¼ cups eggplant cubes]

Snack

1 cup canned mandarin oranges, drained and topped w/ 1 teaspoon crystallized ginger

Day 1 Nutritional Info: 1,787 cal, 94 g pro, 237 g carb, 51.5 g fat, 14 g sat fat, 93 mg chol, 37 g fiber, 1393 mg sodium


 

Day 2:

Breakfast

1 cup shredded wheat cereal w/ 2/3 cup 1% milk topped w/ 2 tablespoons slivered

Almonds and 2 tablespoons sweetened dried cranberries or raisins

Snack

½ cup grapes

¾ cup 1% milk w/ a shot of espresso

Lunch

Shrimp Wrap – Fill a 10 1/2” flour tortilla w/ 3 oz. cooked shrimp, 2 slices avocado, ¼ cup canned black beans (rinsed and drained), ¼ cup chopped lettuce, and 2 tablespoons salsa

[Substitute shrimp w/ 2 oz grilled chicken or 1 ½ oz reduced-fat cheese]

Snack

½ cup cubed cantaloupe

16 oz Crystal Light or other low-calorie fruit-flavored drink

Dinner

Rainbow Rigatoni – Combine 1 ½ cups cooked rigatoni w/ ½ cup cooked broccoli florets, ½ cup cooked cauliflower florets, ¼ cup chopped sun-dried tomatoes, 1 tablespoon extra-virgin olive oil, and 1 tablespoon freshly squeezed lemon juice. Top w/ 1 tablespoon reduced-fat grated Parmesan cheese

10 leaves Romaine lettuce drizzled w/ 2 tablespoons fat-free creamy Caesar dressing

Snack

2 whole wheat fig bar cookies

1 medium red pear

1 cup 1% milk

Day 2 Nutritional Value: 1803 cal, 72 g pro, 270 g carb, 48 g fat, 10 g sat fat, 77 mg chol, 33 g fiber, 1689 mg sodium


 

Day 3:

Breakfast

Vegetable Frittata – Preheat oven to 350°F. Coat 4-5” glass or ceramic pie pan w/ cooking spray. Blend ½ cup liquid cup substitute, 2 tablespoons grated carrots, ¾ cup leftover vegetables (ex: broccoli, asparagus, zucchini), and 2 oz reduced-fat cheese. Pour mix into pan and bake until firm, about 20 minutes

1 slice 100% whole wheat toast w/ teaspoons jam

Snack

1 cup low-sodium V8 juice or tomato juice

Lunch

Tuna sandwich – Mix 3 oz drained water-packed tuna w/ 1 tablespoon reduced-fat mayonnaise and 2 tablespoons finely chopped celery. Spread on 2 slices 100% whole wheat bread w/ lettuce and 2 slices tomato

10 baby carrots

Snack

1 kiwifruit

1 cup 1% milk

Dinner

Lamb and Couscous – 1 broiled 4 oz lamb chop or 3 oz pork chop, trimmed, atop 1 cup cooked couscous (prepared per package directions)

1 cup spinach sautéed in 1 teaspoon olive oil w/ 1 clove garlic, minced

Tomato and Cucumber Salad – Chop 1 tomato, mix w/ 6 slices cucumber, and top w/ 2 teaspoons vinaigrette

Snack

¼ cup mixed nuts combined w/ 2 teaspoons semisweet chocolate chips

Day 3 Nutritional Value: 1807 cal, 127 g pro, 185 g carb, 62 g fat, 18 g sat fat, 160 mg chol, 34 g fiber, 1929 mg sodium


 

Day 4:

Breakfast

Oatmeal – Cook ½ cup rolled oats in ¾ cup 1% milk. Add 1 tablespoon brown sugar and a dash of both ground cinnamon and almond extract. Top w/ 2 tablespoons fat-free half-and-half or 1 % milk

6 oz calcium and Vitamin D fortified orange juice

Snack

½ cup watermelon chunks

Lunch

All Veggie “Spaghetti” – Top 2 cups cooked spaghetti squash w/ 2/3 cup pasta sauce and 2 tablespoons reduced-fat grated parmesan cheese.

[Substitute squash w/ 2 ½ cups steamed brussels spouts or 2 cups roasted acorn squash cubes]

Tossed Sals – 2 cups dark green, leafy lettuce, 5 cherry tomatoes, 3 tablespoons chopped red onion, and 2 tablespoons low-calorie Italian dressing

Snack

Guacamole & Chips – Blend ½ cup avocado cubes, ¼ cup chopped tomato, 1 tablespoons canned chopped green chili peppers, 2 tablespoons chopped fresh cilantro, and salt and freshly ground black pepper to taste. Eat dip w/ 16 baked corn tortilla chips and ½ cup jicama strips

Dinner

4 oz boneless, skinless chicken breast, roast

Brussel Sprouts & Potatoes – Rub 4 oz small red potatoes and 1 ¼ cups fresh brussels sprouts w/ 2 teaspoons olive oil and 1 clove garlic, minced. Bake at 350°F for 25 min.

[Substitute brussels sprouts w/ 2 sliced red or yellow bell peppers]

Glazed Carrots – Combine 1 cup steamed sliced carrots w/ 1 tablespoon orange juice and 1 teaspoon honey

Snack

Mini Trail Mix – 2 tablespoons chopped dried apricots and 2 teaspoons slivered onions

Day 4 Nutritional Value: 1790 cal, 76 g pro, 269 g carb, 45.5 g fat, 8 g sat fat, 115 mg chol, 50 g fiber, 2171 mg sodium


 

Day 5:

Breakfast

1 slice 100% whole wheat toast topped w/ 1 tablespoon peanut butter, ¼ cup fat-free cottage cheese, and ½ cup pineapple chunks

Snack

1 medium apple

Lunch

Deli Sandwich – 2 oz lean roast beef, turkey breast, or ham on 2 slices 100% whole wheat w/ 1 teaspoon mustard and 2 leaves lettuce

Snack

½ cup carrot-raisin salad

1 cup 1% milk

Dinner

1 slice cheese pizza topped w/ 1/3 cup red bell pepper slices, 1/3 cup sliced mushrooms, and 1 medium tomato, sliced

Baby Greens w/ Pears – Slice ½ large red pear. Combine w/ 3 cups baby greens (or any leaf lettuce), 2 tablespoons sweetened dried cranberries, and 3 tablespoons low-calorie sesame-ginger dressing

Snack

1 cup sorbet w/ ½ cup fresh or frozen and thawed blueberries and 5 vanilla wafers

Day 5 Nutritional Value: 1794 cal, 67 g pro, 278 g carb, 46 g fat, 12 g sat fat, 95 mg chol, 30 g fiber, 2298 mg sodium


 

Day 6:

Breakfast

1 large egg, scrambled and 1 medium tomato, sliced, w/ a 100% whole wheat English muffin, toasted, topped w/ 1 teaspoon jam

6 oz. grapefruit juice

Snack

6 oz fat-free plain yogurt flavored w/ 1 teaspoon jam

Lunch

Grilled Cheese & Roasted Red Pepper Sandwich – Layer 1 ½ oz Cheddar Cheese, 1/3 cup drained roasted red peppers, and 1 teaspoon mustard on 2 slices 100% whole wheat bread. Grill in nonstick skillet over medium heat.

1 ½ cups reduced-sodium vegetable soup w/ ¼ cup added vegetables (leftovers or frozen vegetables, such as chopped broccoli or spinach)

Snack

1 cup baby carrots

1 cup 1% milk

Dinner

4 oz roasted and trimmed pork tenderloin [Substitute 4 oz roasted boneless, skinless chicken breast, 4 ½ oz baked halibut, 3 oz filet mignon, or 5 oz scallops sauté in 1 teaspoon butter]

½ cup Smashed Red Potatoes – Boil 4 oz small red potatoes until tender. Drain and mash w/ 3 tablespoons 1% milk and 2 teaspoons butter

1 cup steamed broccoli florets

1 cup 1% milk

Snack

1 small (2 oz) low-fat bran muffin topped w/ 2 tablespoons apple butter

[Substitute apple butter w/ 1 tablespoon jam or 2 tablespoons fat-free cream cheese]

1 large orange

Day 6 Nutritional Value: 1794 cal, 99 g pro, 233 g carb, 52 g fat, 23 g sat fat, 402 mg chol, 30 g fiber, 2017 mg sodium


 

Day 7:

Breakfast

Lemon-Blueberry Pancake – Prepare low-fat pancake mix per package directions, adding ¼ cup blueberries and ½ teaspoon lemon extract to batter. For a berry topping, heat 1 cup frozen blueberries in saucepan over medium heat until they begin to thaw. Combine 1 tablespoon cornstarch and 2 tablespoons water. Add to pan and bring to a gentle boil. When berries have thickened, remove from heat and top hot pancakes.

Snack

1 banana, sliced and sprinkled w/ ground nutmeg

½ cup 1% milk flavored w/ a dash of almond extract

Lunch

Chili-Topped Sweet Potato – Microwave a 5 oz sweet potato and top w/ ½ cup low-fat vegetarian chili

Snack

1 cup snow peas or 2 ½ cups broccoli florets dipped in 2 tablespoons low-fat ranch dressing

Dinner

Chicken Fajita – Saute 4 oz skinless chicken breast strips, 1 red bell pepper, cut into strips and 1 medium onion, sliced in 1 teaspoon olive oil, until chicken is cooked and vegetables soften. Mix in 2 tablespoons fajita sauce and cook until heated through. Pour mixture into a warmed 10.5” diameter flour tortilla, top w/ 2 tablespoons fat-free sour cream and roll up

2/3 cup cooked instant brown rice

Snack

1 oz almonds combined w/ 2 teaspoons semisweet chocolate chips

4 dried apricot halves

Day 7 Nutritional Value: 1797 cal, 85 g pro, 261 g carb, 44 g fat, 8 g sat fat, 127 mg chol, 32 g fiber, 1809 mg sodium

109 views0 comments