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