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