Week Two 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 |
Stuffed Tomato Salad:
1 medium fresh tomato
1/4 cup Tuna Salad
1 Whole Wheat Roll
1 tsp. Margarine
1 medium Orange
1 cup 1% or non-fat Milk |
| Dinner |
2 Cups Spinach Salad with
2 Tbs. Vinaigrette Dressing
1 1/2 Cup Baked Squash
1/2 Cup Green Beans with Mushrooms (2 Tbs.)
1 Kiwi |
| Wednesday |
|
| Lunch |
2 Cups Romaine Lettuce topped with 3 oz. Fish, Crab, or Crab Substitute.
1 Cup Assorted Raw Veggies
2 Tbs. Low Calorie Dressing
8 Rye Krisp
1 Cup 1% or non-fat Milk |
| Dinner |
4 Oz Turkey Breast
1 small (6 oz) Baked Sweet Potato
2 tsp. Margarine or 2 Tbs. Brown Sugar
1 Cup Brussels Sprouts
1/2 Cup Unsweetened Applesauce |
| Thursday |
|
| Lunch |
1 serving Chili-Spiced Beef & Rice Salad
1/2 Banana
1 cup 1% or Non-fat Milk |
| Dinner |
Cup Carrot-Pineapple Salad:
1/2 Cup Grated Carrot
1/4 Cup Pineapple
2 Tbs. Low-fat or Non-fat Yogurt
Frozen Dinner (300 calories, 10 grams of fat, 800 mg. of sodium - or less) |
| Sunday |
|
| Brunch |
1 serving Four Fruit Salad
4 4" diameter Pancakes
3 Tbs. Jam or Syrup
2 tsp. Margarine
1 Cup 1% or Non-fat Milk |
| Dinner |
Stacked Ham on Rye:
4 oz. Lean ham
2 slices Rye Bread
Lettuce, Tomato, Sprouts, Mustard - as desired
1 serving Potato Salad
1 Cup Green Beans
1/4 Melon |
| 