Week One Healthy Eating Plan
NOTE: All Meal Plans are based on 1,500 calories per day. You may need to add calories to your plan, if your gender or lifestyle calls for it.
| Monday |
|
| Lunch |
15 Grapes
1 serving Veggie Chili
1 serving Tortilla Triangles
1 cup 1% or nonfat Milk |
| Dinner |
2 cups Romaine Lettuce Salad
1 serving Low-Calorie Dressing
1 serving Mock Fried Chicken
1/2 cup Peas
1/2 cup Beets
1 tsp. Margarine
1 Mandarin Orange |
| Wednesday |
|
| Lunch |
1 cup Citrus Spritzer
Chicken Sandwich:
2 slices Whole Wheat Bread
2 oz. Chicken
1 Tbs. Low Calorie Mayonnaise
Lettuce, Tomato, Sprouts (as desired)
1 cup 1% or nonfat Milk
1 Apple |
| Dinner |
1 cup Green Salad
2 Tbs. Buttermilk Dressing
4 oz. Roast Beef (lean only)
1 Medium Baked Potato
6 Tbs. Mock Sour Cream
1 Tbs. Chives
1/2 cup Green Beans with Mushrooms
1/2 cup Melon |
| Friday |
|
| Lunch |
Vegetarian Sandwich:
2 slices Whole Grain Bread
1 Tbs. Low Calorie Mayonnaise
2 oz. low-fat Swiss Cheese
Sprouts, Tomato, Cucumber, Green Pepper, Lettuce (as desired)
1 medium Apple
1 cup 1% or nonfat Milk |
| Dinner |
1/2 cup Relish Plate: assorted raw vegetables
2 Tbs. Low Calorie Dressing
1 serving Mexican Baked Fish
1 cup Corn
1 Orange |
| Saturday |
|
| Lunch |
1/2 cup low-fat Cottage Cheese
4 Rye Krisps
1/4 cup Banana with Blueberries
1/2 cup Tossed Green Salad
Zero Dressing (as desired) |
| Dinner |
2 cups Tossed Green Salad
2 Tbs. Low Calorie Dressing
1 serving Chicken Nuggets
1/2 cup Roast Potatoes
1/2 cup Green Beans
1/2 cup canned (or 3/4 cup fresh) Pineapple |
| Sunday |
|
| Brunch |
1/2 cup Orange Juice
4-4" Pancakes
2 oz. Ham or Canadian Bacon
1 cup sliced Melon Wedge
Jam Syrup (2 Tbs. jam, 1 Tbs. water, heated together)
1 cup 1% or nonfat Milk |
| Dinner |
1 serving Scallops with Garlic and Dill
1 cup Spinach Pasta
1 cup Broccoli, steamed
1-2" Wheat Dinner Roll
2 tsp. Margarine |
| 