Your 7-Day Meal Plan
Vegetable Frittata: Preheat oven to 350°F. Coat 4-5" glass or ceramic pie pan with cooking spray. Blend 1/2 cup liquid egg substitute, 2 tablespoons grated carrots, 3/4 cup leftover vegetables (such as broccoli, asparagus, or zucchini), and 2 ounces reduced-fat cheese. Pour mixture into pan and bake until firm, about 20 minutes.
1 slice 100% whole wheat toast with 2 teaspoons jam
1 cup low-sodium V8 juice or tomato juice
Tuna Sandwich: Mix 3 ounces drained water-packed tuna with 1 tablespoon reduced-fat mayonnaise and 2 tablespoons finely chopped celery. Spread on 2 slices 100% whole wheat bread with lettuce and 2 slices tomato.
10 baby carrots
1 cup 1% milk
Lamb and Couscous: 1 broiled 4-ounce lamb chop or 3-ounce pork chop, trimmed, atop 1 cup cooked couscous (prepared per package directions)
1 cup spinach sauté ed in 1 teaspoon olive oil with 1 clove garlic, minced
Tomato and Cucumber Salad: Chop 1 tomato, mix with 6 slices cucumber, and top with 2 teaspoons vinaigrette.
1/4 cup mixed nuts combined with 2 teaspoons semisweet chocolate chips
DAY 3 NUTRITIONAL INFO: 1,807 cal, 127 g pro, 185 g carb, 62 g fat, 18 g sat fat, 160 mg chol, 34 g fiber, 1,929 mg sodium
Oatmeal: Cook 1/2 cup rolled oats in 3/4 cup 1% milk. Add 1 tablespoon brown sugar and a dash of both ground cinnamon and almond extract. Top with 2 tablespoons fat-free half-and-half or 1% milk.
6 ounces calcium- and vitamin D fortified orange juice
1/2 cup watermelon chunks
All Veggie "Spaghetti": Top 2 cups cooked spaghetti squash with 2/3 cup pasta sauce and 2 tablespoons reduced-fat grated Parmesan cheese. [Substitute squash with 2 1/2 cups steamed brussels sprouts or 2 cups roasted acorn squash cubes.]
Tossed Salad: 2 cups dark green, leafy lettuce, 5 cherry tomatoes, 3 tablespoons chopped red onion, and 2 tablespoons low-calorie Italian dressing
Guacamole and Chips: Blend 1/2 cup avocado cubes, 1/4 cup chopped tomato, 1 tablespoon canned chopped green chile peppers, 2 tablespoons chopped fresh cilantro, and salt and freshly ground black pepper to taste. Eat dip with 16 baked corn tortilla chips and 1/2 cup jicama strips.
4-ounce boneless, skinless chicken breast, roasted
Brussels Sprouts and Potatoes: Rub 4 ounces small red potatoes and 1 1/4 cups fresh brussels sprouts with 2 teaspoons olive oil and 1 clove garlic, minced. Bake at 350°F 25 minutes.
[ Substitute brussels sprouts with 2 sliced red or yellow bell peppers]
Glazed Carrots: Combine 1 cup steamed sliced carrots with 1 tablespoon orange juice and 1 teaspoon honey.
Mini Trail Mix: 2 tablespoons chopped dried apricots and 2 teaspoons slivered almonds
DAY 4 NUTRITIONAL INFO: 1,790 cal, 76 g pro, 269 g carb, 45.5 g fat, 8 g sat fat, 115 mg chol, 50 g fiber, 2,171 mg sodium