MONDAY Burrito 1 egg white 17 0 0 5 1/4 cup low-sodium salsa 20 0 4 0 1 8-inch whole-wheat tortilla 110 2 23 4 1/2 cup grapes 48 0 12 0 Total 281 3 52 18 Note: Cook the egg white in a skillet with non-stick cooking spray. Add salsa and roll up in tortilla. Serve with grapes and wash it down with a cup of milk. Tempting Turkey Salad 2 cup mixed salad greens 30 0 6 2 3 oz low-sodium deli turkey, cut into strips 90 0 0 18 1/2 cup chopped tomatoes 16 0 3 1 2 Tbsp light Italian dressing 53 4 2 0 1/2 cup low-fat cheddar, shredded 98 4 1 14 Total 286 9 13 35 Note: Assemble salad and serve dressing on top or on the side, as desired. Lemon-Thyme Chicken with Green Beans 1 small orange 42 0 11 1 1/2 tsp thyme 4 0 1 0 1/2 lemon, juiced 6 0 2 0 black pepper to taste 1 0 0 0 3 oz grilled chicken breast 94 1 0 20 1/2 cup steamed broccoli 27 0 6 2 Total 301 2 48 26 Note: Season chicken with thyme and pepper before cooking, then squeeze lemon over broccoli and chicken once meal is ready. Snack 1 1 slice whole-wheat bread 128 2 24 4 1 Tbsp low-sodium natural peanut butter 105 9 4 4 Total 233 11 27 7 Snack 2 1 cup multigrain flake cereal 107 1 24 3 1/2 cup skim milk 43 0 6 4 Total 149 1 30 7 Totals 1,251 25 170 93 25 100 2,168
TUESDAY Cereal for a Busy Morning 1 large banana 125 1 32 1 1 serving shredded wheat cereal 80 1 19 3 1 tsp ground flaxseed 10 1 1 1 Total 301 3 63 13 Note: Slice banana and eat in cereal or on the side. Sprinkle flaxseed on your cereal. Tuna Salad Pocket 4-inch whole-wheat pita 74 1 15 3 1 Tbsp light mayonnaise 50 5 1 0 3 oz canned low-sodium tuna, drained 91 0 0 21 2 leaves Romaine lettuce 3 0 0 0 3 slices tomato 13 0 3 1 1 tsp mustard 3 0 0 0 1 small orange 45 0 11 1 Total 280 6 32 26 Note: Mix mayo, mustard and tuna together, then stuff in pita with lettuce and tomatoes. Bunless Turkey Burger 1 cup steamed green beans 34 0 8 2 1/2 cup mashed sweet potato 90 0 21 2 3 oz extra lean (96%) ground turkey patty 90 1 0 20 1 Tbsp low-sodium ketchup 25 0 6 0 1 tsp margarine 29 3 0 0 Total 268 5 35 24 Note: Broil your turkey burger, blotting off any excess fat. Top your green beans with the margarine, and top your burger with ketchup. Snack 1 4 oz 2% cottage cheese 102 2 4 16 Total 102 2 4 16 Snack 2 1 Tbsp low-sodium natural peanut butter 105 9 4 4 1 serving low-fat graham crackers 120 2 26 2 Total 225 10 30 6 Totals 1,175 26 163 83 23 69 1,305
WEDNESDAY Bagel and Berries 1 cup calcium-fortified soymilk 100 4 8 7 1 cup strawberries 46 1 11 1 1 tsp margarine 29 3 0 0 1 multigrain bagel 190 1 37 3 Total 364 9 56 11 Note: Toast bagel and spread with margarine. Serve the strawberries and milk alongside. Grilled Chicken Salad 3 cups chopped Romaine lettuce 24 0 4 3 1 small slice whole-grain bread 86 2 16 3 2 Tbsp light ranch dressing 77 7 3 0 1 cup sliced cucumbers 14 0 3 1 3 oz grilled chicken breast 94 1 0 20 1/2 cup red peppers, chopped 16 0 4 1 Total 310 10 30 27 Note: Assemble chicken and vegetables into a salad. Cut bread into squares and toast for healthy croutons. Vegetarian Not Fried Rice 1/2 cup cooked brown rice 108 1 22 3 1 large egg 75 5 1 6 1 cup frozen mixed vegetables 91 1 19 5 1 tsp light soy sauce 3 0 0 0 1/4 cup chopped onions 15 0 3 0 1 egg white 17 0 0 4 Total 395 7 58 27 Note: Place vegetables in a skillet coated with nonstick cooking spray and cook over medium heat for 4 minutes, or until vegetables are heated and onion is starting to turn light brown. Add rice and stir. Beat egg, egg white and soy sauce together in a small bowl, then pour over rice and veggies. Stirring well, cook until egg is set and rice is "fried." Drink milk on the side. Snack 1 1 piece string cheese 60 3 0 8 Total 60 3 0 8 Snack 2 2 Tbsp hummus 46 3 4 2 1/2 6" whole-wheat pita 85 1 18 3 Total 132 4 22 5 Totals 1,261 32 165 78 29 102 1,971
THURSDAY Deluxe Egg Muffin 1 whole-wheat English muffin 100 1 24 0 1/2 cup egg substitute (or 3 egg whites) 60 0 1 12 1 oz low-fat cheddar cheese 49 2 1 7 2 slices tomato 11 0 3 0 1 slice Canadian bacon 43 2 0 6 Total 263 5 28 25 Note: Toast English muffin, and scramble the eggs (use nonstick cooking spray in the pan). Top the muffin with the eggs, cheese, meat and tomatoes. Hummus Pocket 6-inch whole-wheat pita 170 2 35 6 1 cup fresh spinach or mixed greens 7 0 1 1 1/4 cup hummus 93 5 8 4 4 slices onion 14 0 3 0 1/2 cup bell pepper strips 16 0 4 1 1/2 large banana 63 0 16 1 Total 363 8 67 13 Note: Stuff pita with hummus and vegetables. Eat the banana alongside. Salsa Chicken 3 oz grilled chicken 94 1 0 20 1/2 cup low-sodium salsa 40 0 8 0 1 small baked potato 128 0 29 3 1/2 cup peaches canned in juice 52 0 14 0 Total 399 2 63 32 Note: Cook chicken in a skillet with salsa, then serve both over the baked potato. Serve milk and peaches alongside. Snack 1 1 serving wheat crackers 62 2 12 1 1 Tbsp low-sodium natural peanut butter 105 9 4 4 Total 167 10 15 5 Snack 2 2 dark chocolate kisses 50 3 5 0 Total 50 3 5 0 Totals 1,242 27 178 75 27 77 2,010
FRIDAY Instantly Healthy Oatmeal 1 packet plain instant oatmeal 100 2 19 4 1/2 cup fresh or frozen blueberries 40 0 9 0 1/2 oz chopped walnuts 95 9 2 2 Total 320 12 42 15 Note: Cook oatmeal with water, then top with blueberries and walnuts. Super Salmon Salad 1 pouch ready-to-eat salmon, drained 150 5 2 25 1 cup mixed salad greens 15 0 3 1 1/2 cup grated carrot 23 0 5 1 1/2 cup sliced cucumber 7 0 1 0 2 Tbsp light Italian dressing 53 4 2 0 1 serving whole-wheat crackers 116 2 19 5 Total 363 11 33 32 Note: Eat the crackers alongside your salad or crunch them up and place on top for an alternative to croutons. Pasta with Meat Sauce 2 oz (1/2 cup) cooked whole-wheat pasta (penne, elbows or rotini) 190 0 42 6 1/2 cup low-sodium spaghetti sauce 30 0 8 2 3 oz extra lean (96%) ground beef 105 3 0 18 1 tsp grated Parmesan cheese 8 0 0 1 1/2 cup steamed broccoli 27 0 6 2 Total 360 4 56 29 Note: Cook pasta according to directions. Brown and drain meat, then add sauce and heat. Top pasta with sauce and cheese. Serve broccoli as a side dish. Snack 1 6 oz (1 container) light strawberry yogurt (or another flavor) 100 0 19 5 Total 100 0 19 5 Snack 2 1/2 cup low-fat chocolate milk 79 1 13 4 Total 79 1 13 4 Totals 1,221 29 163 84 23 87 1,631
SATURDAY Creamy Berry-Topped Waffles 2 whole-wheat frozen waffles 90 3 14 3 6 oz fat-free Greek yogurt 100 0 7 16 1 cup strawberries 46 1 11 1 1 Tbsp maple syrup 52 0 13 0 2 Tbsp wheat germ 92 2 12 8 Total 379 6 57 27 Note: Toast the waffles, then top with yogurt, sliced berries, syrup and wheat germ. Or, top waffles with syrup and serve berries, yogurt and wheat germ on the side. Dressed-Up Chicken Soup 1 light string cheese 60 3 0 8 2 slices whole-grain bread 173 3 32 5 1 cup low-sodium canned chicken noodle soup 90 2 12 7 1 cup spinach (fresh or frozen) 7 0 1 1 Total 330 8 45 21 Note: Add spinach to soup and heat thoroughly. Dip your toasted bread in the soup or use your string cheese to make a grilled cheese. Chicken Burrito 1 cup steamed cauliflower 29 1 5 2 1 tsp margarine 29 3 0 0 6-inch corn tortilla 57 1 12 1 3 oz grilled chicken breast 94 1 0 20 2 Tbsp low-sodium salsa 10 0 2 0 1/2 cup peaches canned in juice 72 0 19 0 1 oz low-fat Cheddar cheese 49 2 1 7 Total 338 8 38 31 Note: Create your burrito by placing cooked chicken in the tortilla and topping with salsa. Serve with cauliflower (topped with margarine) and peaches on the side. Snack 1 1 small apple 63 0 16 0 Snack 2 2 cup air-popped popcorn 61 1 12 2 1 tsp margarine 29 3 0 0 Total 90 4 13 2 Totals 1,199 26 170 81 26 77 1,585
SUNDAY Cereal and Banana 1 cup multigrain flake cereal 107 1 24 3 1 medium banana 109 1 28 1 Total 301 2 64 13 Veggie Burger and Sweet Potato "Fries" 1 veggie burger 130 6 5 15 1 whole-wheat sandwich bun 80 1 17 5 1 Tbsp low-sodium ketchup 25 0 6 0 1 cup baked sweet potato "fries" 140 0 32 2 1 tsp Dijon or brown mustard 5 0 0 0 1 slice onion 14 0 3 0 1 leaf Romaine lettuce 1 0 0 0 1 slice tomato 4 0 1 0 Total 400 7 65 23 Note: Slice your sweet potato into "fries," spritz pan and fries with nonstick cooking spray, then bake at 425 degrees until crispy. Then assemble the remaining ingredients for your veggie burger (cooked according to package directions). Honey-Mustard Tilapia 1/2 cup grapes 48 0 12 0 1 cup fresh or frozen asparagus 31 0 6 3 1/2 cup cooked brown rice 108 1 22 3 1 tsp honey 21 0 6 0 1/4 tsp thyme 2 0 0 0 2 tsp Dijon or brown mustard 10 0 0 0 3 oz tilapia 86 2 0 17 Total 389 4 58 32 Note: Mix honey, thyme and mustard and spread over tilapia before baking at 350 degrees for 6-8 minutes (or until fish flakes easily with a fork). Serve over rice. Snack 1 Almonds, 1 oz (24 whole kernels) 164 14 6 6 Total 164 14 6 6 Totals 1,221 27 183 73 24 91 1,657