Diet

Light and healthy meal plan

Try this nutritious low-fat, low-calorie menu to help you maintain a healthy weight

Healthy meal

Our appetites tend to lean towards light and healthy foods when summer is in the air, but eating a low-calorie, low-fat diet year round can help you maintain a healthy weight. Plus, you can still enjoy a wide range of tasty foods. It’s important to keep both caloric and fat consumption in check to ward off the love handles and sneaky weight gain that can come when the weather cools.

Nutrition experts recommend that the percentage of dietary fat you consume should not exceed 30 per cent of your total calories. The math may sound complicated, but it’s simple to do when enjoying a diet full of fruits and vegetables, whole grain products, fish, legumes and eggs. This light and healthy meal plan meets that recommendation, keeps the calories under 1800 all week and even allows for the occasional ice cream. Just think…no need for boot camp before bathing suit season next year!

Aim to drink 8 cups of water throughout each day.

How to use our meal plan
1. Use the drop-down menu below to get your daily menu.
2. Click on the week-long meal plan PDF to print your complete seven-day diet.

To view our week-long meal plan PDF you will need Adobe Acrobat. If you don’t have it, click the logo below for a free software download.

Monday
Breakfast

• 1 cup bran flake cereal with ¼ cup skim milk
• 1 banana, sliced
• 1 cup skim milk
Snack

• 2 tbsp hummus
• 1 pita
Lunch

Quick Salad Niçoise
• 2 hardboiled eggs, sliced
• 1 cup mixed salad greens
• ¼ cup steamed green beans
• ½ cup canned tuna fish
• ¼ cup sliced olives
• 1 tbsp vinaigrette dressing
• 2 slices whole wheat toast
• 1 pear
Snack

• 1 low-fat yogurt
• 2 ginger snaps
Dinner

• ½ cup steamed rice
• 1 cup steamed broccoli
• ½ cup ice cream
Totals
43.6 g fat, 1599 kcal
Tuesday
Breakfast

• 1 cup low-fat cottage cheese
• ½ cup sliced strawberries
• 1 whole wheat, toasted English muffin
• 1 tsp butter
Snack

• 4 graham crackers
• ½ cup grapes
• 1 cup skim milk
Lunch
Roast turkey sandwich

• 2 slices whole wheat bread
• ½ cup lettuce
• 1 slice tomato
• 2 oz sliced roast turkey
• 1 tsp mustard
• 2 carrots, cut in sticks
• 1 pickle
• 1 apple
Snack

• 1 yogurt
• 2 rice cakes
Dinner

Asian pasta primavera (add ½ cup chopped tofu for protein)
• ½ cup applesauce
Totals
25.8 g fat, 1769 kcal
Wednesday
Breakfast

• 1 cup yogurt
• ½ cup blueberries
• 1 cup orange juice
Snack

• 1 apple
• 2 oz. cheddar cheese
Lunch

• ¼ cup almonds
• 2 celery stalks, cut in pieces
Snack

• 1 cup chocolate milk
• 1 muesli pita
Dinner

• 2 whole wheat tortillas

• ½ cup frozen yogurt
• ½ cup strawberries
Totals
53.8 g fat, 1792 kcal
Thursday
Breakfast

• 1 cup oatmeal
• ¼ cup raisins
• 1 cup skim milk
Snack

• 1 hardboiled egg
• 10 baby carrots
Lunch

• Leftover Sizzlin’ fajita-style supper
• 1 cup cooked rice

Simple green salad

• 1 cup salad greens
• ¼ cup chopped cucumber
• ¼ cup grape tomatoes
Snack

• ½ cup bagel chips
• 1 cup yogurt
Dinner

• 1 cup cooked brown rice
• 2 tbsp low-fat sour cream
Totals
24.1 g fat, 1407 kcal
Friday
Breakfast

• 1 cup bran flakes
• ½ cup milk
• ½ cup blueberries
• 1 cup orange juice
Snack

• 1 banana
Lunch

• Leftover Fiery squash chili
• 1 cup cooked rice
• 2 plums
Snack

• 10 baby carrots
• 2 oz cheese
Dinner

• ½ cup cooked penne
• 1 spinach salad
• 1 cup fresh spinach
• ½ cup sliced mushrooms
• 1 quartered orange
• 2 tbsp low-fat dressing
• 1 biscotti cookie
Totals
45.7 g fat, 1753 kcal
Saturday
Breakfast

• ½ toasted whole wheat bagel
• 1 tbsp peanut butter
• 1 cup skim milk
• 1 orange
Snack

• 1 yogurt
Lunch

• 1 tuna salad sandwich
• ½ can canned tuna with 1 tbsp mayonnaise
• ½ cup shredded romaine lettuce
• 2 slices tomato
• 2 slices cucumber
• 2 slices whole wheat bread
• 1 cup vegetable soup
Snack

• 4 whole wheat crackers
• 2 oz cheese slices
Dinner

• 1 cup cooked brown rice
• 1 cup sorbet with ½ cup raspberries
Totals
53.9 g fat, 1765 kcal
Sunday
Breakfast

• 3 small pancakes
• 1 tbsp maple syrup
• ½ cup blueberries
• 1 cup skim milk
Snack

• 1 latte
• 1 apple
Lunch

• Leftover Indian spiced ratatouille
• 1 cup brown rice
Snack

• 2 rice cakes with 2 oz melted cheese
Dinner
Wrap-and-roast sole

• 1 cup steamed green beans
• 1 cup cooked basmati rice
• 1 cup strawberries
• ½ cup vanilla ice cream
Totals
40.3 g fat, 1637 kcal
Get the seven-day meal plan —————————————— Monday’s menu Tuesday’s menu Wednesday’s menu Thursday’s menu Friday’s menu Saturday’s menu Sunday’s menu