Diet

Superfoods meal plan

Seven days of nutrient-rich recipes, created by our registered dietitian

Superfoods, foods that heal….you may have heard or read about the powerful benefits of specific foods. This isn’t to say that these foods are 100% perfect, just that some are becoming better known for their positive benefits. For example, fatty fish such as salmon as well as other foods such as soy beverages, milk, yogurt, eggs and some pasta and breads can be high in omega-3 fatty acids, which have been suggested to help prevent heart disease. Many red, green or blue fruits and vegetables, such as blueberries, strawberries, citrus fruits and broccoli are high in antioxidants which may help prevent certain cancers. Legumes, fruits and vegetables and whole wheat products contain fibre, which can help keep our hearts healthy and our bowels regular. So while moderation is the key to a healthy diet, you can feel super about choosing these foods often.

Try to drink 6-8 glasses of water per day in addition to beverages listed.

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 orange juice
• 2 slices whole grain toast
• 1 tsp peanut butter
Snack

• 1 cup strawberries
Lunch

Tuna wrap
• 1 whole wheat tortilla
• 3 lettuce leaves
• ½ cup tuna
• 1 tsp mayonnaise
• ½ shredded carrot
• 1 sliced radish
• 1 cup skim milk
Dinner

Pasta with Beans and Basil
Top with 1 tbsp Parmesan cheese
Green salad
• 1 cup Boston lettuce
• ½ cup cucumber
• ½ cup mushrooms
• 1 tsp salad dressing
• ½ cup frozen yogurt
Total calories: 1603
Tuesday
Breakfast

• 1 cup yogurt
• ½ cup strawberries
• ¼ cup granola
• 1 cup orange juice
Snack

• 1 pear
Lunch

• Leftover Pasta with Beans and Basil
• 1 apple
Snack

• ¼ cup almonds
• 1 cup chocolate milk
Dinner

• 1 cup steamed rapini with garlic
• ½ cup blueberries
Total calories: 1872
Wednesday
Breakfast

• ¾ cup whole grain cereal
• ½ cup milk
• ½ cup blueberries
Snack

• ¼ cup roasted edamame (soybeans)
• 1 cup green tea
Lunch

• Leftover Asian Salmon au Poivre
Green salad
• 1 cup green leaf lettuce
• ½ cup sliced cucumber
• 1 tsp salad dressing
• 1 whole wheat roll
Snack

• 1 banana
Dinner

• 1 cup steamed spinach with ½ cup mushrooms
Total calories: 1604
Thursday
Breakfast

1 smoothie
• 1 cup milk or soymilk
• 1 banana
• ½ cup strawberries
Snack

• 1 whole grain bagel, toasted
• 2 slices melted Swiss cheese
Lunch

• Leftover Meatless Tortilla Casserole
• 2 carrots, cut in sticks
Snack

• 1 apple
Dinner

• 1 roasted chicken breast
Total calories: 1902
Friday
Breakfast

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

• ½ bagel
• 1 oz cheddar cheese
Lunch

• Leftover Tunisian Glazed Carrot-and-Chickpea Salad
• 1 whole wheat pita
• 1 apple
Snack

• 1 cup milk
• 1 pear
Dinner

• 1 whole wheat hamburger roll
Green salad
• 1 cup green leaf lettuce
• ½ cup grape tomatoes
• ½ cup cucumber
• 1 tsp salad dressing
• ½ cup vanilla ice cream with
• 1 sliced banana
Total calories: 1766
Saturday
Breakfast

• 1 cup oatmeal
• ¼ cup raisins
• 1 cup orange juice
• 1 cup herbal tea
Snack

• 1 cup chocolate milk
Lunch

• 1½ cup low-sodium vegetable soup
Snack

• ½ cup grapes
• 1 oz cheddar cheese
• 4 whole wheat crackers
Dinner

• 1 orange
Total calories: 1653
Sunday
Breakfast

• ½ cup yogurt
• ½ cup strawberries
Snack

• 1 pear
• 1 cup chocolate milk
Lunch

• 1 whole wheat pita, lightly toasted
Snack

• 1 orange
Dinner

Mediterranean Tuna Toss (substitute light tuna)
Green salad
• 1 cup boston lettuce
• ½ cup sliced cucumber
• 1 carrot, sliced
• 1 tsp salad dressing
• 1 cup frozen yogurt
Total calories: 1968
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