Your 7-Day Meal Plan


Day 5
Breakfast:

1 slice 100% whole wheat toast topped with 1 tablespoon peanut butter, 1/4 cup fat-free cottage cheese, and 1/2 cup pineapple chunks

Snack:
1 medium apple

Lunch:
Deli Sandwich: 2 ounces lean roast beef, turkey breast, or ham on 2 slices 100% whole wheat with 1 teaspoon mustard and 2 leaves lettuce

1 cup sliced cucumbers marinated in vinegar and spices

Snack:
1/2 cup carrot-raisin salad

1 cup 1% milk

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

Baby Greens with Pears: Slice 1/2 large red pear. Combine with 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 with 1/2 cup fresh or frozen and thawed blueberries and 5 vanilla wafers

DAY 5 NUTRITIONAL INFO: 1,794 cal, 67 g pro, 278 g carb, 46 g fat, 12 g sat fat, 95 mg chol, 30 g fiber, 2,298 mg sodium

Day 6
Breakfast:

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

6 ounces grapefruit juice

Snack:
6 ounces fat-free plain yogurt flavored with 1 teaspoon jam

Lunch:
Grilled Cheese and Roasted Red Pepper Sandwich: Layer 1 1/2 ounces 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 1/2 cups reduced-sodium vegetable soup with 1/4 cup added vegetables (leftovers or frozen vegetables, such as chopped broccoli or spinach)

Snack:
1 cup baby carrots

1 cup 1% milk

Dinner:
4 ounces roasted and trimmed pork tenderloin [Substitute 4 ounces roasted boneless, skinless chicken breast, 4 1/2 ounces baked halibut, 3 ounces filet mignon, or 5 ounces scallops saute in 1 teaspoon butter.]

1/2 cup Smashed Red Potatoes: Boil 4 ounces small red potatoes until tender. Drain and mash with 3 tablespoons 1% milk and 2 teaspoons butter.

1 cup steamed broccoli florets

1 cup 1% milk

Snack:
1 small (2 ounce) low-fat bran muffin topped with 2 tablespoons apple butter
[Substitute apple butter with 1 tablespoon jam or 2 tablespoons fat-free cream cheese.]

1 large orange

DAY 6 NUTRITIONAL INFO: 1,794 cal, 99 g pro, 233 g carb, 52 g fat, 23 g sat fat, 402 mg chol, 30 g fiber, 2,017 mg sodium

Day 7
Breakfast:

Lemon-Blueberry Pancake: Prepare low-fat pancake mix per package directions, adding 1/4 cup blueberries and 1/2 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 with ground nutmeg

1/2 cup 1% milk flavored with a dash of almond extract

Lunch:
Chili-Topped Sweet Potato: Microwave a 5-ounce sweet potato and top with 1/2 cup low-fat vegetarian chili

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

Dinner:
Chicken Fajita: Sauté 4 ounces 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 with 2 tablespoons fat-free sour cream, and roll up.

2/3 cup cooked instant brown rice

Snack:
1 ounce almonds combined with 2 teaspoons semisweet chocolate chips

4 dried apricot halves

DAY 7 NUTRITIONAL INFO: 1,797 cal, 85 g pro, 261 g carb, 44 g fat, 8 g sat fat, 127 mg chol, 32 g fiber, 1,809 mg sodium

(Posted April 2007)

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