I’ve put together this free meal plan to give you an idea of what you may be eating as you clean up your diet. My goal was to give you enough nutrition and to have you eat regularly (every 3 hours or so), such that your blood sugar will be steady and not going up and down due to long periods without eating or sugar spikes. I’ve included nutrition counts for you.
The meals for week one are approximately 1650-1725 calories. I’m making the assumption that you are working out, doing at least 4 days a week of intense exercise, so there needs to be enough nutrition to support that.
Too many calories? Remove a snack or replace a meal with other recipe. Please note the portion sizes for each recipe so that you don’t overeat. Save leftovers for later in the week as noted or share with family. If you see something that you don’t eat, like bread or dairy, switch for something else. A few romaine leaves are a great substitute for bread or whole wheat tortillas. This plan is meant to work for most people, but I know it’s not ideal for all. Modify to your needs!
Week 2 Plan – Week 3 Plan – Week 4 Plan
Disclaimer: Nutritional content will vary depending on the brands of food used. This meal plan does not take into account serious illness or specific nutrient ratios. If you are pregnant, have high blood pressure, heart disease diabetes or other medical issues, please talk with your doctor or dietitian before changing your diet. These plans are meant to be examples of balanced eating, but we all have varied needs. Use this information as an example and take caution with regard to your own specific nutrition needs.
Day 1
Breakfast – 1 serving of Vegetarian Omelet with Bell Peppers (eat one portion and freeze the other for day 4)
1 slice whole wheat toast
Lunch – Turkey Sandwich (2 slices Weight Watchers bread, 3 oz low-sodium turkey, 2 tsp mustard, 2 slices tomato)
1/2 cup raw baby carrots
Dinner – 1 cup whole wheat pasta
1/2 cup low-sodium pasta sauce
3 lean beef meatballs (your choice of brand, cooked from frozen)
1 cup cooked broccoli
Snack 1 – 1 cup Spicy Oven Roasted Chickpeas (save leftovers for day 3)
1/2 cup sliced red bell peppers
Snack 2 – 1 Medium apple
Approx. 1657 calories,
79.8 g fat, 20 g sat fat,
42.4 g fiber, 30.5 g sugar,
81.1 g protein)
Day 2
Breakfast – 1 cup plain Greek yogurt
with 1 tablespoon slivered almonds and 1 cup blueberries (mixed in)
Snack – 5 whole grain Wheat Thins crackers
1 piece of 2% fat string cheese
Lunch – 1 serving of Whole Wheat Chicken Pasta Salad (recipe below, save leftovers)
1 medium apple
Snack – 1 oz unsalted peanuts
1 cup of baby carrots
Dinner – 1 serving Baked Breaded Pork Chop
1 medium baked potato
1 tablespoon salsa
1 cup cooked green beans
Approx. 1720 calories,
58 g fat, 14 g sat fat,
30 g fiber, 63 g sugar,
95 g protein
Day 3
Breakfast – “Peanut Butter Banana Oatmeal”
1 cup cooked oatmeal with 1 tablespoon peanut butter and 1/2 sliced banana
(mix in the banana and peanut butter after the oatmeal is cooked)
Snack – 1 slice whole wheat toast with natural peanut butter
Lunch – 1 cup Black Eyed Pea Salad (recipe makes 8 portions, save a portion for day 5)
4 ounces cooked chicken breast
1 cup celery sticks
Snack – 1 cup Spicy Oven Roasted Chickpeas (from day 1)
Dinner – 1 cup Whole Wheat Chicken Pasta Salad (from day 2)
Salad – 1 cup lettuce, 1/4 cup tomatoes, red onion
1 tablespoon oil and vinegar dressing
Approx. 1700 calories
60 g fat, 18 g sat fat
35 g fiber, 48 g sugar
64 g protein
Day 4
Breakfast – Leftover Easy Vegetarian Omelet from day 1
Snack – Strawberry Watermelon Smoothie
1/2 cup watermelon, 1/2 cup strawberries
6 ounces plain Greek yogurt
(if you are on the run, switch for a 1 cup of berries)
Lunch – 1 1/2 cups Whole Wheat Chicken Pasta Salad (Leftovers from Day 2)
1 cup red grapes
Snack – 1 ounce almonds
Dinner – 1 potato – BBQ Chicken Stuffed Potato (make half the recipe for 2 potatoes)
1 cup steamed spinach (from frozen, season to your taste – make 2 cups and eat the second cup on day 5)
Approx 1655 calories
50 g fat, 10 g sat fat
30 g fiber, 45 g sugar
64 g protein
Day 5
Breakfast – Nonfat Vanilla Greek yogurt (pick a brand that is low in sugar)
1 tablespoon almonds
1 small banana
Snack – 1 ounce peanuts
1 piece 2% fat string cheese
Lunch – 1 leftover BBQ Chicken Stuffed Potato
Salad: 1 cup lettuce, 1/4 cup tomatoes, 1 tablespoon oil and vinegar dressing
Dinner – 1 cup Black Eyed Pea Salad (use leftovers from day 3)
4 ounces baked chicken breast, seasoned with italian herb seasoning
1 cup steamed spinach (leftovers from day 4)
Dessert – Strawberry Banana Smoothie
6 ounces plain Greek yogurt
1/2 cup strawberries, 1/2 ripe banana
Approx. 1670 calories
51 g fat, 15 g sat fat
37 g fiber, 38 g sugar
71 g protein
Day 6
Breakfast – 1 cup cooked oatmeal
with 1/2 cup blueberries and 1 cup skim milk (mixed in)
Snack – 6 whole grain Wheat Thins crackers with natural peanut butter
Lunch – Turkey Sandwich (2 slices Weight Watchers bread, 3 oz low-sodium turkey, 2 tsp mustard, 2 slices tomato)
1 cup baby carrots
1/4 cup hummus
Snack – 1 oz of peanuts
Dinner – “Breakfast for Dinner”
2 eggs (over easy or scrambled)
2 slices whole wheat French Toast (recipe calls for 4, so adjust the ingredients to half)
1 tablespoon fruit jam (no sugar added)
1 sliced orange
Approx. 1660 calories
53 g fat, 16 g sat fat
38 g fiber, 45 g sugar
70 g protein
Day 7
Breakfast – 2 scrambled eggs
1 slice whole wheat bread with 1 tablespoon peanut butter
Snack – Nonfat plain Greek yogurt with a drizzle of honey on top
Lunch – Sesame Soy Grilled Salmon – 1 4oz piece of salmon (use a forman grill if you can’t grill outside)
1 cup cooked green beans (season to your taste)
Snack – 1/2 cup baby carrots, 1/2 cup celery
1/4 cup hummus
Dinner – 20 Minute Chicken Creole (1 chicken breast)
1 cup brown rice
1 cup skim milk (omit and drink water if you prefer)
Approx. 1690 calories
50 g fat, 14 g sat fat
28 g fiber, 43 g sugar
72 g protein
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Whole Wheat Pasta with Chicken, Peppers and Beans
Source: http://www.cookingclub.com
6 oz. whole wheat penne
4 oz. green beans, halved crosswise (1 cup)
2 garlic cloves, crushed
1/2 teaspoon salt
1/4 cup balsamic vinegar
2 tablespoons olive oil
1 3/4 cups shredded cooked chicken breast
1 (7- to 7.25-oz.) jar roasted red bell peppers, rinsed, diced
1/3 cup sliced green onions
1/4 cup packed chopped fresh basil
- Cook penne according to package directions, adding green beans during last 4 to 5 minutes of cooking. Drain; rinse under cold running water. Drain.
- Meanwhile, mash garlic and salt with back of fork or side of chef’s knife into a paste; place in large bowl. Whisk in vinegar and oil. Add penne, green beans and all remaining ingredients; toss to coat well.
Makes four 1 1/2-cup servings
We are providing these meal plans for your personal use only. Do not distribute or use these plans commercially.
Disclaimer: Nutritional content will vary depending on the brands of food used. This meal plan does not take into account serious illness or specific nutrient ratios. If you are pregnant, have high blood pressure, heart disease diabetes or other medical issues, please talk with your doctor or dietitian/nutritionist before changing your diet significantly. These plans are meant to be examples of balanced eating, but we all have varied needs. Use this information as an example and take caution with regard to your own specific nutrition needs.
