Meal plan per day

1^st meal

Time:

2^nd meal

Time:

3^rd meal

Time:

Snack- can be split
up as you choose.

Time(s):

Starch.. 3 servings

Fruit… 1 serving

Milk/soymilk… 8 oz.

Fats/oils… 5 gram

72 grams of carbohydrates

Protein/meat..2 oz.

Starch 3 servings

Fruit… 2 servings

Vegetable… 1 serving

Fats/oils… 5 gram

80 grams of carbohydrates

Protein/meat..3 oz.

Starch4 servings

Fruit… 1 serving

Vegetable… 1 serving

Fats/oils 10 gram

80 grams of carbohydrates

Protein/meat.1 oz.

Starch2 servings

Vegetables… 1 serving

Milk/soymilk 8 oz.

Fats/oils .10 gram

Day
1

3/4 cup whole grain cereal

8 oz non-fat milk

1 cup blueberries

1 toasted English Muffin with 1 tsp soft margarine

1 cup pasta tossed with green peppers, tomatoes and 2
slices of cheese, diced, 1 tbsp Italian dressing

Sliced cucumbers

Chicken or Tofu cacciatore over 1 cup noodles

Green salad with croutons and fat free dressing

100% fruit popsicle

Cheese tomato sandwich with 1 slice cheese melted over
tomato and bean sprouts on whole wheat bread

8 oz milk

Day
2

6 oz low fat yogurt with fruit on the bottom

Add in 1/2 cup granola

1 cup cooked wild rice, bulgur, and 1 cup lentils with
seasoned oil

1 cup leafy green salad with dried cranberries; apple, and
carrot strips with raspberry vinaigrette dressing

1 3oz Apple pork chop (seasoned with cinnamon, pepper and
sliced small apple, simmered) 1 cup scalloped potatoes, 1/2 cup green beans,
6-inch corn on the cob, multi-grain roll and 1 tsp soft margarine.

2 oz peanut butter filled pretzels and 1 cup milk

Day
3

1 cup cooked oatmeal with 1 tbsp chopped nuts, whole
banana

8 0z milk

2 slices of whole grain bread spread with 2 tbsp reduced
fat peanut butter, mango slices, 8 oz V-8 splash

3 oz roasted turkey, skinless, low fat gravy, 1/2 cup
stuffing

1 cup green peas and carrots, wheat roll, and 1/2 cup fruit
cocktail in own juice

1 cup bean soup (Healthy Choice)

Chopped carrots

1 cup low fat yogurt

or 1 slice toast

Day
4

Smoothie made with non-fat yogurt and 1/2 ripe banana and
strawberries

1 slice toast with 1 tsp soft margarine

1/2 cup tuna salad made with no fat dressing stuffed in a
whole grain pita layered with bean sprouts and shredded lettuce

Cherry tomatoes, 1 oz baked vegetable chips and 1 cup
melon cubes

Grilled portabella, large, whole grain bun, condiments

1cup baked beans in tomato sauce, 1 cup green salad with
reduced fat dressing, fresh plum

Luna bar

8 oz light soymilk

Day
5

3 four-inch whole grain pancakes with sliced strawberries
sweetened with sugar substitute or diet syrup,

Sugar-free Latte

Lean Cuisine Classic

(Choose one with less than 35 grams of carbohydrate-see
package label)

1 oz Reduced fat Bagel chips, 1/2 cup grape tomatoes, large
pear

Spinach lasagna, 3 inch square, 2 pieces Garlic bread with
spray margarine, Green salad with fat free dressing and hard boiled egg
whites and mandarin oranges

Homemade milkshake 8 oz with 1 scoop of protein powder

Day
6

Granola bar (1.3 oz)

Sliced pear

Sugar free Hot chocolate

Grilled chicken breast on bun with 1/2 sauce

Side salad with fat free dressing

Small lemonade

Asian chicken salad, dressing on the side-use 2
tablespoons, whole grain baguette, crisp apple

3 ounces nacho with cheese, chicken salsa and peppers

Day
7

Carnation Instant Breakfast with skim milk and 3 squares
of graham crackers

6 inch turkey sub, 1/2 the mayo or dressing with lots of
veggies, apple, diet coke

Greek salad stuffed pita with grilled chicken, 18 oven
fried potatoes, sliced strawberries

2 frozen waffles, toasted with 1 tbsp peanut butter and 1
tsp. honey or jelly

1 cup milk