Meals for a Week

Sample Weekly Meal Plan

Monday

Breakfast: 1 toasted whole wheat English muffin with 1 Tbsp fruit spread

1 hard-boiled egg
1 orange

calories
390   •  total fat 6 grams
saturated fat
1.5 grams   •  carbohydrates 54 grams
cholesterol
185 mg   •  fiber 8 grams
sodium
290 mg

Lunch: Bean burrito

calories
221   •  total fat 3 grams
saturated fat
1.5 grams   •  carbohydrates 45 grams
cholesterol
7 mg   •  fiber 9 grams
sodium
800 mg

Dinner: 3 ounces baked white fish with lemon juice
1 cup zucchini and 1 cup red peppers
1 small baked potato

calories
400   •  total fat 8 grams
saturated fat
1 gram   •  carbohydrates 52 grams
cholesterol
63 mg   •  fiber 8 grams
sodium
225 mg

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Tuesday

Breakfast: 3⁄4 cup cooked plain oatmeal (prepared with 1⁄2 cup skim milk)
with 1⁄2 cup chopped apple and 2 tablespoons raisins

calories
270   •  total fat 1 gram
saturated fat
0 grams   •  carbohydrates 60 grams
cholesterol
0 mg   •  fiber 7 grams
sodium
75 mg

Lunch: chicken sandwich on whole grain bread
(with light mayonnaise, lettuce, and tomato)
1 cup non-fat fruited yogurt and 1⁄2 cup canned peaches or granola

calories
450   •  total fat 8 grams
saturated fat
1.5 grams   •  carbohydrates 68 grams
cholesterol
60 mg   •  fiber 11 grams
sodium
450 mg

Dinner: Vegetarian chili*

calories
130   •  total fat 1 gram
saturated fat
0 grams   •  carbohydrates 23 grams
cholesterol
10 mg   •  fiber 8 grams
sodium
160 mg

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Wednesday

Breakfast: 2 eggs scrambled (or 1⁄2 cup egg substitute)
1 slice whole wheat toast with 1 teaspoon trans fat free margarine
1 small fresh pear (or seasonal fruit)

calories
340   •  total fat 14 gram
saturated fat
3.5 grams   •  carbohydrates 40 grams
cholesterol
370 mg   •   fiber 7 grams
sodium
430 mg

Lunch: 1 cup minestrone*
side salad* with 1 tablespoon low-fat dressing
1 slice whole grain toast with 1 teaspoon margarine

calories 306   •  total fat 8 grams
saturated fat 1 gram   •  carbohydrates 35 grams
cholesterol 56 mg   •  fiber 12 grams
sodium 345 mg

Dinner: 1 1/3 cup beef stroganoff*
1 cup cooked cauliflower and broccoli with 1 table
spoon shredded cheese

calories 550   •  total fat 9.5 grams
saturated fat 3.5 grams   •  carbohydrates 75 grams
cholesterol 55 mg   •  fiber 8 grams
sodium 360 mg

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Thursday

Breakfast: 1 cup whole grain cold cereal with 1⁄2 cup skim milk
1⁄2 banana

calories 206   •  total fat 1 gram
saturated fat 0 gram   •  carbohydrates 44 grams
cholesterol 0 mg   •  fiber 75grams
sodium 270 mg

Lunch: Vegetarian chili (leftover from Tuesday dinner)

calories 130   •  total fat 1 gram
saturated fat 0 grams   •  carbohydrates 23 grams
cholesterol 10 mg   •  fiber 8 grams
sodium 160 mg

Dinner: 3 ounces baked chicken breast, skin removed
1⁄2 cup brown or wild rice
1⁄2 cup cooked carrots mixed with frozen peas

calories 510   •  total fat 21 grams
saturated fat 3.5 grams   •  carbohydrates 45 grams
cholesterol 72 mg   •  fiber 9 grams
sodium 200 mg

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Friday

Breakfast: 2 slices of whole wheat French toast topped with two teaspoons of unsweetened applesauce mixed with 1 tablespoon maple syrup
8 ounces of non-fat fruited yogurt

calories 422   •  total fat 10 grams
saturated fat 2 grams   •  carbohydrates 65 grams
cholesterol 5 mg   •  fiber 4 grams
sodium 540 mg

Lunch: 1 cup low-fat cottage cheese topped with 1⁄2 cup fruit cocktail
baby carrots and cherry tomatoes with 1⁄4 cup low-fat ranch dressing
1 slice whole wheat bread with 1 teaspoon 100% fruit spread

calories 500   •  total fat 14 grams
saturated fat 2.5 grams   •  carbohydrates 55 grams
cholesterol 15 mg   •  fiber 5 grams
sodium 560 mg

Dinner: 1 cup whole wheat spaghetti with turkey meatballs (meatballs made with ground turkey instead of ground beef)
Side salad*

calories 510   •  total fat 21 grams
saturated fat 3.5 grams   •  carbohydrates 45 grams
cholesterol 72 mg   •  fiber 9 grams
sodium 200 mg

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Saturday

Breakfast: 1 slice whole wheat toast with 1 tablespoon peanut butter
1 cup non-fat fruited yogurt
1 fresh orange

calories 360   •  total fat 10 grams
saturated fat 2 grams   •  carbohydrates 57 grams
cholesterol 5 mg   •  fiber 7 grams
sodium 340 mg

Lunch: 3 ounces tuna (either canned in water or in fresh pouch) with light mayonnaise, 2-3 pieces of lettuce and tomato on 2 slices of whole wheat or whole grain bread
1 small apple
1 cup low-fat, low-sodium cottage cheese

calories 464   •  total fat 6 grams
saturated fat 1 gram   •  carbohydrates 60 grams
cholesterol 57 mg   •  fiber 10 grams
sodium 830 mg

Dinner: Veggie fajitas*
1 1⁄2 cups spinach salad and fat-free dressing

calories 408   •  total fat 15 grams
saturated fat 2 grams   •  carbohydrates 62 grams
cholesterol 0 mg   •  fiber 14 grams
sodium 405 mg

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Sunday

Breakfast: Two healthy pancakes* with 1⁄2 cup frozen berries, two teaspoons unsweetened applesauce mixed with 1 tablespoon maple syrup

calories 280   •  total fat 2 grams
saturated fat 0 gram   •  carbohydrates 57 grams
cholesterol 50 mg   •  fiber 6 grams
sodium 540 mg

Lunch: 1 cup whole wheat cooked pasta with mixed frozen or fresh vegetables (such as broccoli, cauliflower, green beans, peppers, summer squash) mixed together with 1 tablespoon low-fat or low-calorie Italian dressing topped with 2 tablespoons parmesan cheese

calories 423   •  total fat 11 grams
saturated fat 4 grams   •  carbohydrates 61 grams
cholesterol 5 mg   •  fiber 12 grams
sodium 417 mg

Dinner: Baked chicken nuggets*
1 cup green beans
1 small baked potato
2 teaspoons trans fat free margarine (1 teaspoon each for green beans and potato)

calories 530   •  total fat 11 grams
saturated fat 2 grams   •   carbohydrates 60 grams
cholesterol 145 mg   •  fiber 7 grams
sodium 410 mg


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