7-Day Everyday Meal Plan
Measurement Key
C – Cup
tbsp – Tablespoon
tsp – Teaspoon
oz – Ounce
lb – Pound
DAY 1
Breakfast
- ¾ C cantaloupe cubes
- 1 C 2% cottage cheese
- 5 whole wheat crackers
- 8 oz of water
Lunch
- Peanut butter and jelly sandwich (2 slices whole wheat bread with 2 tbsp natural, chunky peanut butter and 1 tbsp all-fruit spread)
- 1 medium apple
- 8 oz of water
Dinner
- 5 oz boneless chicken breast, broiled or grilled
- 5″ baked sweet potato, topped with 1 tsp unsalted butter
- Salad (2 C tossed field greens, topped with 1 tbsp pumpkin seeds, ¼ C grated carrots, and ¼ C sun-dried tomatoes), drizzled with 2 tbsp fat-free vinaigrette dressing
- 8 oz of water
Snack
- 8 oz low-fat yogurt (favorite flavor), topped with 1 tbsp wheat germ
- 8 oz of water
DAY 2
Breakfast
- Scrambled eggs (½ C egg whites with 1 tbsp shredded cheddar cheese and 2 tbsp salsa, prepared using cooking spray)
- 1 slice toasted rye bread, topped with 1 tsp soft margarine
- 8 oz skim milk
Lunch
- Turkey sandwich (2 slices lite wheat bread with 3 slices roasted turkey breast [1 oz slices], 1 oz slice low-fat Swiss cheese, 2 lettuce leaves, 2 slices medium tomato, and 2 tsp deli mustard)
- 1 medium pear
- 8 oz of water
Dinner
- 5 oz grilled salmon
- ⅔ C seasoned brown rice, prepared with 1 tsp olive oil
- 1 C cooked summer squash, topped with 1 tsp soft margarine
- 8 oz of water
Snack
- ¾ C low-fat frozen yogurt (favorite flavor)
- 8 oz of water
DAY 3
Breakfast
- 1 C cooked kasha, topped with 2 tbsp slivered almonds and ½ C fresh sliced strawberries
- 6 oz skim milk, added to kasha and/or consumed as a beverage
- 8 oz of water
Lunch
- Pasta salad (1½ C cooked enriched pasta [cooled], tossed with 2 diced plum tomatoes, 5 large sliced mushrooms, ½ C chopped red or yellow bell peppers, 2 tbsp chopped fresh scallions, 3 sliced jumbo black olives, 1 oz crumbled soft goat cheese, and 1 tsp olive oil)
- 1 C pineapple chunks
- 8 oz of water
Dinner
- Burger (1 black bean burger on a reduced-calorie hamburger bun, topped with 1 slice Swiss cheese and 1 tbsp low-sodium barbecue sauce)
- Spinach salad (1½ C baby spinach, tossed with ¼ C fresh mandarin orange slices), drizzled with 1 tbsp chunky blue-cheese dressing
- 8 oz of water
Snack
- ¾ oz or about 20 large dry-roasted, unsalted peanuts
- 8 oz of water
DAY 4
Breakfast
- 1 C bran flakes or similar cold, dry cereal, topped with 2 tbsp chopped walnuts and ½ C fresh blueberries
- 8 oz skim milk
- 8 oz of water
Lunch
- 1 small (4″) wheat pita bread, served with ⅓ C hummus (favorite flavor)
- 8 oz low-fat yogurt (favorite flavor)
- 1 medium peach
- 8 oz of water
Dinner
- 5 oz center-cut pork chop, broiled or grilled
- 1 medium baked potato with skin, topped with 1 tsp soft margarine, 1 tbsp reduced-fat sour cream, and 2 tbsp fresh, chopped chives
- 1 C cooked, drained turnip greens, topped with 1 tsp soft margarine
- 8 oz of water
Snack
- 4 chocolate chip cookies (reduced fat)
- 8 oz of water
DAY 5
Breakfast
- 1¼ C oatmeal cooked in 8 fl oz of skim milk, topped with 2 tbsp golden seedless raisins and 2 tbsp chopped pecans
- 1 large hard-boiled egg, seasoned as desired
- 8 oz of water
Lunch
- Tuna salad (mix 5 oz of tuna with 2 tbsp chopped white onion, 1 tbsp lite mayonnaise, and 1 tbsp Dijon mustard, then arrange 1 C shredded lettuce and 3 slices medium tomato on a plate and top with tuna mixture)
- 1 medium orange
- 8 oz of water
Dinner
- 8 large shrimp, grilled
- 1 C steamed broccoli florets, seasoned as desired
- 1 C wild rice, prepared with 1 tbsp butter
- 1 C fruit sorbet (favorite flavor)
- 8 oz of water
Snack
- 10 large baby carrots, served with 2 tbsp fat-free ranch dressing for dipping
- 8 fl oz vegetable juice (low sodium)
DAY 6
Breakfast
- Almond waffles (e.g. Simply Mills Brand); 2 waffles only
- 1 cup of chopped strawberries drizzled with 1 tsp of maple syrup
- ½ cup of scrambled egg whites seasoned with Mrs. Dash Salt-Free Original Seasoning Blend
Lunch
- 3 oz Tuna Salad Lettuce Open-faced Sandwich: Tuna mixed with Hellman’s mayonnaise, splash of fresh lemon juice, ¼ celery stalk sliced and fresh dill, served in Bibb lettuce leaves
- ½ C chopped cantaloupe
Dinner
- Corn taco shells or tortillas
- Fresh ground turkey (cooked), seasoned with herbs, ground cumin, and/or black pepper
- Lettuce
- Tomato
- 1 C Grapes
Snack
- 2 hard-boiled eggs
DAY 7
Breakfast
- 3-egg omelet filled with baby spinach, red pepper
- 1 C of fresh strawberries
- 1 C of almond milk
Lunch
- 6 oz “Rice Bowl”: scoop of cooked brown rice, layered next with chopped Boston lettuce, cherry tomatoes, and scallion top with grilled chicken. Add 1 tbsp of fresh lemon juice and olive oil drizzle for dressing.
- ½ C fresh grapes
Dinner
- 4 oz grilled salmon seasoned with Mrs. Dash Original Seasoning Blend
- 1 cup mixed vegetables
- 4 oz of potato wedges
Snack
- 8 oz honeydew melon
- ¼ cup walnuts