Healthy Weekly Meal Plan

Diet and Fitness

Monday

Breakfast

• 1/2 cup egg whites scrambled with 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan, and 1/2 cup cherry tomatoes
• 1 slice whole-grain toast
• 1/2 cup blueberries
• 1 cup skim milk

Snack: 

1/2 cup fat-free Greek yogurt topped with 1/4 cup sliced strawberries

Lunch: 

• Salad made with: 3/4 cup cooked bulgur, 4 ounces chopped grilled chicken breast, 1 tablespoon shredded low-fat cheddar, diced grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro, and 1 tablespoon low-fat vinaigrette (check out these other Buddha bowl recipes too.)

Snack

• Snackablespoons hummus and 6 baby carrots

Dinner:

• 4 ounces grilled salmon
• 1 cup wild rice with 1 tablespoon slivered toasted almonds
• 1 cup wilted baby spinach with 1 teaspoon each olive oil, balsamic vinegar, and grated Parmesan
• 1/2 cup diced cantaloupe topped with
• 1/2 cup all-fruit raspberry sorbet and 1 teaspoon chopped walnuts

 

 

Tuesday

 

Breakfast:

• 3/4 cup steel-cut or old-fashioned oatmeal prepared with water; stir in 1/2 cup skim milk
• 2 links country-style turkey sausage
• 1 cup blueberries

Snack:

• 1/2 cup fat-free ricotta cheese with 1/2 cup raspberries and 1 tablespoon chopped pecans

Snack:

• 1/2 cup fat-free cottage cheese with 1/2 cup salsa

1. Dinner:

• 1 turkey burger
• 3/4 cup roasted cauliflower and broccoli florets
• 3/4 cup brown rice
• 1 cup spinach salad with 1 tablespoon light balsamic vinaigrette

 

Wednesday

 

Breakfast:

• Omelet made with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons each fat-free refried beans, diced onion, diced mushrooms, and salsa
• Quesadilla made with 1/2 of one small corn tortilla and 1 tablespoon low-fat jack cheese
• 1/2 cup diced watermelon

Snack:

 1/2 cup fat-free vanilla yogurt with 1 sliced apple and 1 tablespoon chopped walnuts

Lunch:

• Salad made with 2 cups chopped Romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons shredded low-fat cheddar, and 1 tablespoon low-fat Caesar dressing
• 1 medium nectarine
• 1 cup skim milk

Snack:

• 1 fat-free mozzarella string cheese stick
• 1 medium orange

Dinner:

• 4 ounces shrimp, grilled or sauteed with 1 teaspoon olive oil and 1 teaspoon chopped garlic
• 1 medium artichoke, steamed
• 1/2 cup whole wheat couscous with 2 tablespoons diced bell pepper, 1/4 cup garbanzo beans, 1 teaspoon chopped fresh cilantro, and 1 tablespoon fat-free honey mustard dressing

Thursday

 

Breakfast:

• 1 light whole-grain English muffin with 1 tablespoon nut butter and 1 tablespoon sugar-free fruit spread
• 1 wedge honeydew
• 1 cup skim milk
• 2 slices Canadian bacon

Snack:

• Yogurt parfait made with 1 cup low-fat vanilla yogurt, 2 tablespoons sliced strawberries or raspberries, and 2 tablespoons low-fat granola

Lunch:

• Wrap made with 4 ounces thinly sliced lean roast beef, 1 6-inch whole wheat tortilla, 1/4 cup shredded lettuce, 3 medium tomato slices, 1 teaspoon horseradish, and 1 teaspoon Dijon mustard
• 1/2 cup pinto beans or lentils with 1 teaspoon chopped basil and 1 tablespoon light Caesar dressing

Snack:

• 8 baked corn chips with 2 tablespoons guacamole (try one of these guac recipes)

Dinner:

• 4 ounces grilled halibut
• 1/2 cup sliced mushrooms sauteed with 1 teaspoon olive oil, 1/4 cup chopped yellow onion, and 1 cup green beans
• Salad made with 1 cup arugula, 1/2 cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette
• 1/2 cup warm unsweetened applesauce with 1/4 cup fat-free vanilla yogurt,
• 1 tablespoon chopped pecans and dash cinnamon

 

Friday

 

Breakfast:

• Burrito made with: 1 medium whole wheat tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup fat-free refried black beans, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar, and 1 teaspoon fresh cilantro
• 1 cup mixed melon

Snack:

• 3 ounces sliced lean ham
• 1 medium apple

Lunch:

• Turkey burger (or one of these veggie burgers)
• Salad made with: 1 cup baby spinach, 1/4 cup halved cherry tomatoes, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan, and 1 tablespoon light Russian dressing
• 1 cup skim milk

Snack:

• 1 fat-free mozzarella string cheese stick
• 1 cup red grapes

Dinner: 

• 5 ounces grilled wild salmon
• 1/2 cup brown or wild rice
• 2 cups mixed baby greens with 1 tablespoon low-fat Caesar dressing
• 1/2 cup all-fruit strawberry sorbet with 1 sliced pear

 

Saturday

 

Breakfast:

• Frittata made with 3 large egg whites, 2 tablespoons diced bell peppers, 2 teaspoons chopped spinach, 2 tablespoons part-skim shredded mozzarella, and 2 teaspoons pesto 1/2 cup fresh raspberries
• 1 small bran muffin
• 1 cup skim milk

Snack:

• 1/2 cup low-fat vanilla yogurt with 1 tablespoon ground flaxseed and 1/2 cup diced pear

Lunch:

• 4 ounces sliced turkey breast
• Tomato-cucumber salad made with 5 slices tomato, 1/4 cup sliced cucumber, 1 teaspoon fresh chopped thyme, and 1 tablespoon fat-free Italian dressing
• 1 medium orange

Snack:

• Smoothie made with 3/4 cup skim milk, 1/2 banana, 1/2 cup low-fat yogurt, and 1/4 cup sliced strawberries (Psst: Here are more weight loss smoothie ideas.)

Dinner:

• 4 ounces red snapper baked with 1 teaspoon olive oil, 1 teaspoon lemon juice, and 1/2 teaspoon no-sodium seasoning
• 1 cup spaghetti squash with 1 teaspoon olive oil and 2 teaspoon grated Parmesan cheese
• 1 cup steamed green beans with 1 tablespoon slivered ain

Sunday

 

Breakfast:

• 2 slices Canadian bacon
• 1 whole-grain toaster waffle with sugar-free fruit spread
• 3/4 cup berries
• 1 cup skim milk

Snack:

• 1/4 cup fat-free cottage cheese with 1/4 cup cherries and 1 tablespoon slivered almonds

Lunch:

• Salad made with: 2 cups baby spinach, 4 ounces grilled chicken, 1 tablespoon chopped dried cranberries, 3 slices avocado, 1 tablespoon slivered walnuts, and 2 tablespoons low-fat vinaigrette
• 1 apple
• 1 cup skim milk

Snack:

• 1/4 cup plain fat-free Greek yogurt with 1 tablespoon sugar-free fruit spread and 1 tablespoon ground flaxseed
• 1/4 cup blueberries

Dinner:

• 4 ounces lean pork tenderloin stir-fried with onions, garlic, broccoli, and bell pepper
• 1/2 cup brown rice
• 5 medium tomato slices with 1 teaspoon each chopped ginger, chopped cilantro, light soy sauce, and rice wine vinegar

 

This is a weekly diet to help maintain a healthy lifestyle. 

Weight Loss

Healthy Gut 

 

 

 

 

 

 

 

Eat well to Maintain a Healthy Body