Week Three 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.

Tuesday
Lunch	1 Cup Assorted Raw Veggies Tuna in Pocket Bread:   1 Pita Bread   3 oz. Tuna   1/4 Cup Ricotta Cheese (part Skim, Low-fat)   Tomato and Alfalfa Sprouts - As desired 3 Tbs. Vinaigrette Dressing 1 Apple
Dinner	1 Tomato, sliced drizzled with 1/2 tsp. Olive oil, sprinkled with Dill Weed or Dill Herb 4 oz. Charbroiled Chicken Breast (skin removed) 3-4 oz. Boiled New Potatoes 1/2 Cup Sherbet

Wednesday
Lunch	1 serving Lentil Soup 1 Roll 1 tsp. Margarine 1/2 Cup 1% Cottage Cheese 1 cup juice-packed Peaches or 1 fresh Peach
Dinner	1 serving Orange Chicken Stir Fry over 1 Cup Brown Rice 1 serving Spinach Salad

Thursday
Lunch	1 serving Beef Quesadillas 2 cups Green Salad 2 Tbs. Ranch Yogurt Dressing 1/2 cup Pineapple Chunks (juice-packed or fresh) 1 cup Milk, 1% or Nonfat
Dinner	Lettuce Wedges - as desired 2 Tbs. Low Calorie Dressing 3 oz. Steamed or Baked Fish 1 cup Mixed Vegetables 1 cup Baked Squash 1 tsp. Margarine 1 Apple

Friday
Lunch	Fruit Juice Spritzer:   1/2 cup Fruit Juice   1/2 cup Sparkling Soda Water 1 serving Autumn Turkey Salad 3 Tbs. Vinaigrette Dressing 4 Rice Cakes 1 cup 1% or Nonfat Milk
Dinner	Dinner Salad with Beans:   2 cups Lettuce   1/2 cup Lettuce   Onions, Mushrooms - as desired   1/2 cup Kidney or Garbanzo Beans   1/3 cup Cottage Cheese (1%) 2 Tbs. Low Calorie Dressing 1 - 2" Dinner Roll 1 tsp. Margarine 1 Kiwi

Saturday
Lunch	Lettuce Wedges - as desired Zero Dressing - as desired 1 serving Ham & Cheese Stuffed Potato Angel Food Cake topped with Unsweetened Frozen Strawberries (sweeten with sugar substitute) 1 cup 1% or Nonfat Milk
Dinner	1 serving Crispy Baked Fillets 1 cup Baked Winter Squash sprinkled w/1 tsp Brown Sugar 1 tsp. Margarine 1/2 cup Steamed Carrots 1 Cinnamon Baked Apple

Sunday
Brunch	1 cup Honeydew Melon chunks Mushroom Omelets:   1 Egg & 2 Egg Whites   1/4 cup Mushrooms   1/4 cup Ricotta Cheese, Lowfat 1 Peachy Oat Muffin 1 tsp. Margarine
Dinner	2 cups Green Salad 2 Tbs. Low Calorie Dressing 1 serving Beef Stroganoff 1/2 Banana 1 cup 1% or Nonfat Milk