Diet

Fall stay slim meal plan

With healthy recipes and hearty flavours, you can continue to enjoy tasty meals all year round

As the weather cools down, we all love to pull out the jackets and sweaters. You may feel like hiding in one, but there’s really no need as you can easily stay slim heading into the fall by following this custom meal plan.


 

MONDAY – 1839 kcal
Breakfast
1 c. yogurt
1 c. blueberries
1 c. orange juice
Snack
1 toasted whole wheat bagel
1 Tbsp. peanut butter
Lunch
1 Greek salad
2 cups romaine lettuce, chopped
8 grape tomatoes, halved
2 oz. Feta cheese, cut in chunks
½ green pepper, cut in strips
6 kalamata olives
1 Tbsp. greek salad dressing
½ whole wheat pita, cut in quarters
Snack
1 c. skim milk
2 plums
Dinner
Peppery Maple Chicken
1 c. mashed potatoes
½ c. steamed green beans
1 c. strawberries for dessert

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TUESDAY – 1532 kcal
Breakfast
1 toasted waffle (toaster waffle)
1 tsp. maple syrup
1 c. skim milk
½ c. green seedless grapes
Snack
1 c. low fat fruit yogurt
1 c. orange juice
Lunch
Leftover Peppery Maple Chicken
Wrap in 1 whole wheat pita
Small spinach salad
1 c. spinach
½ red pepper, chopped
2 mushrooms, sliced
1 Tbsp. balsamic vinaigrette dressing
Snack
1 banana
Dinner
Teriyaki Scallop Stir-Fry
1 c. cooked brown rice
½ c. ice cream

TOP

WEDNESDAY – 1669 kcal
Breakfast
½ c. low-fat granola
½ c. milk
½ c. raspberries
1 c. orange juice
Snack
2 oz.low-fat cheese, cut in cubes
4 whole wheat crackers
Lunch
Leftover Teriyaki Scallop Stir-fry
½ cooked rice
1 pear
Snack
1 small skim latte
2 graham crackers
Dinner
Vegetarian curry
Serve over 1 c. couscous
Top with 3 Tbsp. grated cheddar cheese

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THURSDAY – 1582 kcal
Breakfast
1 quick smoothie
1 banana
1 c. chocolate milk or soymilk
Blend
Snack
2 rice cakes
1 slice Swiss or cheddar cheese
Lunch
Leftover Vegetarian curry
Serve over ½ cup cooked couscous
Snack
1 c. fruit yogurt
Dinner
Spanish Tortilla
1 green salad
1 c. green leaf lettuce
½ c. chopped carrots
½ c. chopped red pepper
½ c. chopped cucumber
1 Tbsp. balsamic dressing
3 dried apricots

TOP

FRIDAY – 1800 kcal
Breakfast
1 c. Bran Flakes cereal
½ c. skim milk
½ c. blueberries
1 c. orange juice
Snack
1 c. fruit yogurt
Lunch
Leftover Spanish Tortilla
2 carrots, cut in sticks
2 celery sticks, cut in stalks
Snack
1 low fat granola bar
1 apple
Dinner
Cuban Grilled Ribs
3 small roasted potatoes
1 c. steamed broccoli

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SATURDAY – 1815 kcal
Breakfast
3 small pancakes
1 Tbsp. maple syrup
½ c. strawberries
1 c. skim milk
*No snack – later breakfast on Saturday!
Lunch
Spinach omelette
3 eggs
2 Tbsp. skim milk
1 oz. grated cheese
½. c. steamed spinach
½ c. chopped mushrooms
2 slices whole wheat toast
1 c. cran-apple juice
Snack
1 c. fruit yogurt
1 banana
Dinner
Moroccan Fish Steaks
1 c. cooked couscous
1 c. steamed green beans
1 c. cubed cantaloupe

TOP

SUNDAY – 1650 kcal
Breakfast
1 thick slice French toast
1 Tbsp. maple syrup
1 c. strawberries and blueberries
1 c. skim milk
Snack
1 low-fat fruit yogurt
Lunch
Terrific Tuna Melt Cakes – 1 cake
1 c. vegetable soup
Snack
1 apple
2 slices cheddar cheese
Dinner
Spicy Peanut Tofu and Spinach Stir-fry
1 c. cooked rice noodles
½ c. ice cream

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