Diet

Look-great meal plan

Your body will thrive with our seven-day, registered dietitian-designed meal plan

There may be some truth to the old saying “you are what you eat.” Especially if you’re after vibrant skin, bright eyes, shiny hair and inner peace (and who isn’t?). It starts with what you put into your body on a daily basis – think of it as inner grooming. No amount of expensive products or outer cleansing can give you that natural glow that comes from eating well and taking care of your body.

So how do you do it? Start by eating plenty of fruits, vegetables and whole grains whenever you can, rather than reaching for refined foods (think chips, doughnuts, cakes, dessert squares). Non-refined foods act as natural scrubbers and cleaning agents for your inner tissues, while the vitamins and antioxidants detox your body and keep you younger-looking and disease-free. Plus, they’re low in calories.

Getting plenty of sleep and relaxation, as well as at least 30 minutes of calorie-burning activity a day, will also go a long way in making you feel and look great. And if you’re going to invest in any kind of beauty product, make it sunscreen. You’ll be protecting your skin against sun damage and preventing skin cancer. And don’t forget water: a minimum of six to eight cups of non-caffeinated drinks a day is essential to maintaining proper hydration and digestion.

Here’s a meal plan that provides a modest 1,500 calories a day and contains all the healthy ingredients you need in your diet to ensure the right vitamin, mineral, antioxidant, phytochemical (natural plant chemicals) and other anti-aging elements. Follow it to look great and feel even better!

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

To view our meals plans you will need Adobe Acrobat. If you don’t have it, click the logo below for a free software download.

Monday
Breakfast

• 1 cup (250 mL) milk
• 1 slice whole-grain toast
• Dab of margarine
• 1 small tangerine
Snack

• 3/4 cup (175 mL) yogurt (2 per cent fat or less)
Lunch

Large spinach salad: 1 hard-boiled egg; 1 slice ham, diced; 2 mushrooms, sliced; 2 strawberries, sliced; 2 cups (500 mL) spinach
• 2 tbsp (30 mL) salad dressing of your choice
• 4 pieces Melba toast
• 1 cup (250 mL) fresh strawberries
Snack

• 1/2 cup (125 mL) almonds
• 1 cup (250 mL) herbal tea
Dinner

Fish in a flash – 1 serving
• 6 stalks asparagus
• 1 cup (250 mL) brown rice, cooked
• 1 apple
• 1/2 cup (125 mL) skim milk
Tuesday
Breakfast

• 1 cup (250 mL) skim milk
• 1 oatmeal-based power bar (such as Quaker Chewy Cranberry Almond Oatmeal Bar or Nature Valley Oats and Honey Granola Bar)
• 1 orange
Snack

• 1 banana
Lunch

• Fish in a flash (left over from Monday’s dinner) – 1 serving, green onion, mayonnaise in whole wheat pita bread
• 1/2 cup (125 mL) baby carrots
• 1 pear
Snack

• 1/2 cup (125 mL) walnuts
Dinner

• Roasted potatoes – 4 pieces from 1 potato
• 1 apple
• 1 cup (250 mL) skim milk
Wednesday
Breakfast

• 1 cup (250 mL) skim milk
• 3/4 cup (175 mL) high-fibre cereal (with bran, whole wheat, oat bran, etc.)
• 1/2 cup (125 mL) blueberries
Snack

• 3/4 cup (175 mL) yogurt (2 per cent fat or less)
Lunch

• Turkey breast sandwich: 2 slices multi-grain bread; 2 slices turkey breast; lettuce; cucumber slices; squirt of mayonnaise
• 1 apple
Snack

• 1 peach
Dinner
20-minute meatballs and spaghetti – 1 serving

• 1 cup (250 mL) broccoli
• 1 kiwi fruit
• 1/2 cup (125 mL) skim milk
Thursday
Breakfast

• 1 cup (250 mL) skim milk
• 1 small bran muffin
• 1/2 cup (125 mL) pomegranate juice
Snack

• 1/2 cup (125 mL) roasted peanuts
Lunch

• 20-minute meatballs and spaghetti (left over from Wednesday’s dinner) – 1 serving
• 1 cup (250 mL) celery sticks
• 1 plum
Snack

• 1 orange
Dinner

5-minute summer stir-fry – 1 serving
• 1 1/2 cups (375 mL) vermicelli noodles
• 1 apple
• 1 cup (250 mL) skim milk
Friday
Breakfast

• 1 cup (250 mL) skim milk
• 1 pkg instant oatmeal
• 1 kiwi
Snack

• 1/2 cup (125 mL) trail mix
Lunch

• Tuna salad on whole wheat bread: 1/2 can tuna; mayonnaise; green onion; pepper; 2 slices whole wheat bread
• 1 apple
• 1 small square dark chocolate (70 per cent cocoa)
Snack

• 1 medium oatmeal and raisin cookie
Dinner

Black bean & corn salad – 1 serving
• 1 cup (250 mL) skim milk
Saturday
Breakfast

Breakfast shake: 1/2 cup (125 mL) skim milk; 1/2 cup (125 mL) yogurt; 2 tbsp (30 mL) orange juice; 2 strawberries, sliced; 1/2 banana, sliced – blend well
• 1/2 cup (125 mL) almonds
Lunch

• 1 cup (250 mL) low-sodium tomato juice
Asparagus-spinach salad – 1 serving
• 1/2 cup (125 mL) pineapple
Snack

• 1 orange
Dinner

• 1 cup (250 mL) tossed greens
• 2 tbsp (30 mL) salad dressing of your choice
• 1 cup (250 mL) mashed potatoes
• 1 cup (250 mL) green beans
• 1 cup (250 mL) skim milk
Snack

Sunday
Breakfast

• 1 cup (250 mL) skim milk
Florentine frittata – 1 serving
• 1/2 cup (125 mL) strawberries
Lunch

Steak & garden fresh salad – 1 serving
• 1 mango
Snack

• 6 vegetable crackers
Dinner

Silky butter chicken – 1 serving
• 1 cup (250 mL) basmati rice, cooked
• 1 cup (250 mL) watermelon
Snack

• 1 bag microwave popcorn
Get this week’s grocery list —————————————— Monday’s menu Tuesday’s menu Wednesday’s menu Thursday’s menu Friday’s menu Saturday’s menu Sunday’s menu