Sample Weekly Plan
Monday
Breakfast:
1 toasted whole wheat English muffin with
1 Tbsp fruit spread
1 hard-boiled egg
1 orange
Lunch:
Bean burrito
Dinner:
3 ounces baked white fish with lemon juice
1 cup zucchini and
1 cup red peppers
1 small baked potato
Tuesday
Breakfast:
3⁄4 cup cooked plain oatmeal (prepared with 1⁄2 cup skim milk) with 1⁄2 cup chopped apple and 2 tablespoons raisins
Lunch:
chicken sandwich on whole grain bread (with light mayonnaise, lettuce, and tomato)
1 cup non-fat fruited yogurt and
1⁄2 cup canned peaches or granola
Dinner:
Vegetarian chili*
Wednesday
Breakfast:
2 eggs scrambled (or 1⁄2 cup egg substitute) 1 slice whole wheat toast with 1 teaspoon trans fat free margarine
1 small fresh pear (or seasonal fruit)
Lunch:
1 cup minestrone* side salad* with 1 tablespoon low-fat dressing
1 slice whole grain toast with 1 teaspoon margarine
Dinner:
1 1/3 cup beef stroganoff* 1 cup cooked cauliflower and broccoli with 1 table spoon shredded cheese
Thursday
Breakfast:
1 cup whole grain cold cereal with 1⁄2 cup skim milk 1⁄2 banana
Lunch:
Vegetarian chili (leftover from Tuesday dinner)
Dinner:
3 ounces baked chicken breast, skin removed
1⁄2 cup brown or wild rice 1⁄2 cup cooked carrots mixed with frozen peas
Friday
Breakfast:
2 slices of whole wheat French toast topped with two teaspoons of unsweetened applesauce mixed with 1 tablespoon maple syrup 8 ounces of non-fat fruited yogurt
Lunch:
1 cup low-fat cottage cheese topped with 1⁄2 cup fruit cocktail baby carrots and cherry tomatoes with 1⁄4 cup low-fat ranch dressing
1 slice whole wheat bread with 1 teaspoon 100% fruit spread
Dinner:
1 cup whole wheat spaghetti with turkey meatballs (meatballs made with ground turkey instead of ground beef) Side salad*
Saturday
Breakfast:
1 slice whole wheat toast with 1 tablespoon peanut butter
1 cup non-fat fruited yogurt
1 fresh orange
Lunch:
3 ounces tuna (either canned in water or in fresh pouch) with light mayonnaise, 2-3 pieces of lettuce and tomato on 2 slices of whole wheat or whole grain bread 1 small apple
1 cup low-fat, low-sodium cottage cheese
Dinner:
Veggie fajitas*
1 1⁄2 cups spinach salad and fat-free dressing
Sunday
Breakfast:
Two healthy pancakes* with 1⁄2 cup frozen berries, two teaspoons unsweetened applesauce mixed with 1 tablespoon maple syrup
Lunch:
1 cup whole wheat cooked pasta with mixed frozen or fresh vegetables (such as broccoli, cauliflower, green beans, peppers, summer squash) mixed together with 1 tablespoon low-fat or low-calorie Italian dressing topped with 2 tablespoons parmesan cheese
Dinner:
Baked chicken nuggets* 1 cup green beans 1 small baked potato 2 teaspoons trans fat free margarine (1 teaspoon each for green beans and potato)