Diet

Healthy summer meal plan

Nobody wants to stuff themselves in this heat. Our new dietitian-designed menu delivers seven days of light and nutritious fare

Chatelaine

Eating a diet that includes a variety of nutritious foods including lots of vegetables and fruits, whole grains and good sources of protein is a great way to ensure you greet summer looking and feeling your best. This meal plan will help you kick-start a season of healthy eating.

How to use our meal plan:

Use the calendar below to get your daily menu or click on the week-long meal plan PDF to print your complete seven-day diet.

MONDAY
Breakfast
½ cup cottage cheese
½ cup strawberries, halved
1 slice whole wheat toast
1 tsp butter
1 cup orange juice
Snack
2 graham crackers
¼ cup almonds
Lunch
1 cup Boston lettuce
½ a cooked chicken breast, cut in strips
½ cup cooked green beans
¼ cup grape tomatoes
1 tbsp salad dressing
Snack
1 cup yogurt
1 apple
Dinner
Salmon with lemony vegetables and capers
1 cup cooked brown rice
½ cup cooked broccoli rabe
Total calories:
1739 kcal

TUESDAY
Breakfast
1 scrambled egg
1 slice wheat toast
1 cup cubed honeydew melon
1 cup skim milk
Snack
1 banana
1 granola bar
Lunch
Simple salmon wrap
– 1 whole wheat tortilla
– 1 cup spinach
– 1 tsp. honey mustard dressing
– ½ cup red pepper strips
– 3 oz leftover salmon

Snack
– ½ whole wheat pita
– 1 tbsp peanut butter
– ½ tbsp jam

– 2 celery stalks, cut in strips

Dinner
Orange-spiced Korean beef

1 cup rice noodles
1 cup steamed green beans

Total calories:
1873 kcal

WEDNESDAY
Breakfast
1 cup whole grain cereal
½ cup skim milk
½ cup blueberries
1 cup orange juice
Snack
1 cup low-fat yogurt
Lunch
Leftover Orange-spiced Korean beef
– ½ leftover brown rice

1 small green salad
– 1 cup green salad
– ½ cup chopped cucumber
– 1 sliced carrot

Snack
1 apple
2 oz cheese
Dinner
Spring risotto with chèvre

1 spinach salad
– 1 c. fresh spinach
– ½ cup sliced strawberries
– ¼ cup sliced almonds

½ cup ice cream

Total calories:
2056 kcal

THURSDAY
Breakfast
2 slices wheat toast
1 tbsp peanut butter
1 banana (either whole or sliced on toast)
1 cup skim milk
Snack
1 orange
Lunch
Leftover Spring Risotto with chèvre

½ sliced avocado
1 cup Boston lettuce
½ sliced tomato
1 tsp vinaigrette dressing

Snack
1 cup low-fat yogurt
Dinner
Orzo, chicken and sage simmer pot

6 stalks steamed asparagus
3 small boiled red potatoes

Total calories:
1667 kcal

FRIDAY
Breakfast
1 quick smoothie
– 1 cup chocolate milk or soy milk
– 1 banana
– 2 ice cubes
Snack
1 toasted raisin whole wheat bagel
– 1 tsp butter

1 cup orange juice

Lunch
Turkey wrap
– 3 oz turkey
– 1 whole wheat tortilla
– ½ cup arugula
– ¼ cup dried cranberries

1 cup vegetable soup

Snack
1 apple
Dinner
Kofta Beef Kebabs

1 whole wheat pita

1 cup grilled red and orange pepper strips

1 orange

1 cup raspberry sorbet

Total calories:
1713 kcal

SATURDAY
Breakfast
1 whole wheat English muffin
2 tsp jam
1 cup skim milk
Snack
2 graham crackers
¼ cup roasted almonds
Lunch
Leftover Kofta Beef Kebab
½ pita
1 cup spinach
1 plum
Snack
1 banana
1 cup yogurt
Dinner
Spring Tofu Scramble

1 cup minestrone soup

½ cup potatoes au gratin

Green salad
– 1 green leaf lettuce
– ½ cup sliced grape tomatoes
– 2 carrots, grated in strips

2 chocolate chip cookies

Total calories:
Approximately 1686 kcal

SUNDAY
Breakfast
3 pancakes
2 tbsp maple syrup
½ cup blueberries
1 cup skim milk
Snack
2 plums
Lunch
1 feta-spinach omelette
– 3 eggs
– 2 oz feta cheese
– ½ cup spinach

2 slices whole wheat toast
– 1 tsp. butter

Snack
1 granola bar
Dinner
Island chicken with minty melon salsa

1 cup cooked wild rice
1 cup cooked green beans

Total calories:
1602 kcal