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
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
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
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
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
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
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