calorie MEAL PLAN
|
monday |
tuesday |
breakfast |
3/4 cup Oatmeal with Apples and Flaxseeds with 4 slivered almonds 1/2 cup unsweetened grapefruit juice |
1 orange 1/2 cup low-fat fruit yogurt Coffee or tea |
lunch |
1 1/4 cups Turkey and Bean Chili with Avocado Salsa 1 sliced pear with 1/2 ounce (15 grams) sliced low-fat Swiss cheese Unsweetened iced tea |
Turkey sandwich on whole grain bread with 3 slices turkey, 1 slice avocado, lettuce, tomato, and mustard 2 celery sticks (5 inches/13 centimeters) with 2 tablespoons peanut butter 1 apple Water |
snack |
6 red bell pepper rings 3 tablespoons Asian Peanut Dip Water |
3 tablespoons White Bean Spread with Italian Flavors |
dinner |
1 1/4 cups Chicken Sauté with Apple 1/2 cup Mushroom-Barley Pilaf 1 cup steamed green beans Water with lemon |
2 cups Greek Pasta and Beef Casserole 1 cup Broccoli with Lemon Vinaigrette Unsweetened iced tea |
dessert |
|
|
NUTRITIONAL INFORMATION |
Calories: 1814; Protein: 102 g; Carbohydrate: 233 g; Fat: 59 g; Fiber: 39 g Percentage of calories from carbs: 51; protein: 23; fat: 29 |
Calories: 1781; Protein: 103 g; Carbohydrate: 229 g; Fat: 60 g; Fiber: 34 g Percentage of calories from carbs: 51; protein: 23; fat: 30 |
|
wednesday |
thursday |
breakfast |
3/4 cup Raisin Bran cereal with 1/2 cup sliced strawberries, 5 walnuts (chopped), and 1/2 cup fat-free milk Coffee or tea |
1 cup Kashi GoLean cereal with 1/2 cup fat-free milk 1 nectarine 1/2 cup orange juice |
lunch |
2 1/2 cups Grilled Chicken Salad with Oranges 2-inch (5-centimeter) pumpernickel dinner roll Water |
Tuna and Carrot Sandwich on Rye 1 peach Unsweetened iced tea |
snack |
2 tablespoons Mediterranean Split Pea Spread 5 small melba toast crackers |
|
dinner |
1 1/2 servings Mustard-Glazed Salmon with Lentils (use 6 ounces/170 grams fish) 1/2 cup Brown Rice Pilaf with Toasted Flaxseeds 6 steamed asparagus spears Water |
6 ounces (170 grams) Flank Steak with Balsamic Sauce 1 cup brown rice 2 cups romaine lettuce salad with cherry tomatoes, cucumber, 3/4 cup chickpeas, and 1 tablespoon each olive oil and vinegar Water |
dessert |
1 serving Pumpkin Custard |
|
NUTRITIONAL INFORMATION |
Calories: 1804; Protein: 118 g; Carbohydrate: 209 g; Fat: 63 g; Fiber: 38 g Percentage of calories from carbs: 46; protein: 26; fat: 31 |
Calories: 1813; Protein: 101 g; Carbohydrate: 1237 g; Fat: 59 g; Fiber: 37 g Percentage of calories from carbs: 52; protein: 22; fat: 29 |
|
saturday |
sunday |
|
breakfast |
3/4 cup hot oat bran with 1/2 cup blueberries, 4 pecans (chopped), and 1/2 cup fat-free milk Coffee or tea |
2 Multi-Grain Pancakes with syrup and strawberries 1/2 tablespoon Smart Balance or Becel (in Canada) spread 1/2 cup fat-free milk |
1 Spinach and Goat Cheese Omelet 1/2 whole wheat English muffin 1/2 tablespoon Smart Balance or Becel (in Canada) spread 2 cantaloupe wedges Coffee or tea |
lunch |
Whole wheat wrap with 3 slices lean ham, 1 slice low-fat Muenster cheese, lettuce, tomato, and mustard 1 cup grapes 1/2 cup low-fat fruit yogurt with 2 tablespoons ground flaxseeds Water with lemon |
2 cups Curried Red Lentil Soup 2 tablespoons hummus 8 baby carrots Water |
1 2/3 cups Whole Wheat Chicken and Noodles with Peanut Sauce 2 slices fresh pineapple Water with lemon |
snack |
2 cups popcorn mixed with 7 peanuts and 1 tablespoon Smart Balance or Becel (in Canada) spread |
1 1/2 ounces (45 grams) semisoft goat cheese drizzled with lemon juice 2 Wasa Crispbread rye crackers |
6 whole wheat pretzel sticks 2 ounces (60 grams) low-fat Colby cheese (2 1-inch/2.5-centimeter squares) |
dinner |
2 cups Shrimp and Orzo Casserole 1 cup steamed green beans 2 cups baby spinach salad with tomato, cucumber, and 1 tablespoon each olive oil and balsamic vinegar Unsweetened iced tea |
2 cups Slow-Cooker Beef and Vegetable Stew 1 slice Whole Wheat Flaxseed Bread 1 1/4 cups romaine lettuce salad with cherry tomatoes, cucumber, and 1/2 tablespoon each olive oil and vinegar Water with lemon |
2 1/4 cups Spring Vegetable Stir-Fry with Tofu 3/4 cup brown rice Green tea |
dessert |
|
3/4 cup Orange and Pomegranate Compote |
1/2 cup Instant Strawberry Frozen Yogurt |
NUTRITIONAL INFORMATION |
Calories: 1797; Protein: 103 g; Carbohydrate: 204 g; Fat: 65 g; Fiber: 36 g Percentage of calories from carbs: 45; protein: 23; fat: 32 |
Calories: 1828; Protein: 108 g; Carbohydrate: 222 g; Fat: 64 g; Fiber: 35 g Percentage of calories from carbs: 48; protein: 24; fat: 31 |
Calories: 1836; Protein: 103 g; Carbohydrate: 231 g; Fat: 55 g; Fiber: 47 g Percentage of calories from carbs: 50; protein: 23; fat: 27 |