Healthy Recipes

The get slim for spring meal plan

Shorts season approaches! Get ready to peel off those layers with our healthy, dietitian-designed menus.

Woman eating healthy meal

As we look forward to warmer weather and shedding layers, it’s a great time swap comfort food for lighter meals. This nutritious seven-day meal plan will help you kick-start your spring health regimen.

MONDAY
Breakfast
1 toasted whole wheat waffle
1 cup skim milk
1 banana

Snack

¼ cup almonds
1 orange

Lunch
Tuna wrap
– 1 whole wheat tortilla
– ½ cup arugula
– 2 oz canned tuna
– 1 tsp mayonnaise
– ¼ cup sliced red pepper

Snack
1 cup low fat yogurt
2 rice cakes

Dinner
Barbecued Spicy Peanut Tofu
½ cup rice noodles
1 cup steamed broccoli
1 cup frozen yogurt

Total calories:

1420 kcal

TUESDAY
Breakfast
1 cup All-Bran cereal
½ cup skim milk
½ cup blueberries
1 cup orange juice

Snack
1 cup chocolate milk
2 graham crackers

Lunch
Leftover Barbecued Spicy Peanut Tofu
½ cup rice noodles
½ cup steamed broccoli

Snack
2 celery stalks, cut in strips
1 carrot, cut in strips

Dinner
Tarragon Dijon Chicken with Asparagus
½ cup brown rice

Green salad:
1 cup green leaf lettuce
5 grape tomatoes
½ cup sliced cucumber
¼ cantaloupe, cubed

Total calories: 1439 kcal

WEDNESDAY
Breakfast
1 quick smoothie:
– 1 banana
– 1 cup chocolate milk or soymilk
Blend together

Snack
1 whole wheat bagel, toasted
1 tsp butter

Lunch
Leftover Dijon Chicken with Asparagus
10 baby carrots
1 plum

Snack
1 apple
2 oz cheese, sliced

Dinner
Sesame Soba Noodles with Broccoli
Add ¼ cup roasted almonds at the beginning of step 3.
1 orange

Total calories: 1752 kcal

THURSDAY
Breakfast
2 slices whole wheat toast
2 tbsp almond butter
1 cup orange juice

Snack
1 cup low fat yogurt

Lunch
Leftover Sesame Soba Noodles with Broccoli
1 apple

Snack
2 stalks celery
Fill with 2 tbsp light cream cheese

Dinner
Veal Scaloppine with Capers and Lemons
½ cup spaghettini

Spinach salad:
1 cup spinach
½ cup sliced mushrooms
½ an orange, cut into pieces

Total calories: 1467 kcal

FRIDAY
Breakfast
1 cup whole grain cereal
½ cup milk
½ cup sliced strawberries
1 cup milk or soymilk

Snack
1 banana

Lunch
Carrot-lentil soup
Arugula salad:
1 cup arugula
½ cup mushrooms
¼ cup sliced pear
1 tbsp salad dressingSnack
1 cup low fat yogurt
2 graham crackers

Dinner
Spicy Oriental Style Fish Stew
1 cup couscous, cooked
1 cup steamed green beans
½ cup ice cream

Total calories: 1581 kcal

SATURDAY
Breakfast
3 pancakes
1 tbsp syrup
1 cup skim milk
¼ cantaloupe

Snack
1 cup low fat yogurt

Lunch
Simple salad Nicoise
1 cup Boston lettuce
1 hard-boiled egg, sliced
½ cup green beans
½ cup chopped mushrooms
1 tbsp salad dressing
1 Greek pita

Snack
2 cups air-popped popcorn
1 cup chocolate milk
1 banana

Dinner
1 cup vegetable soup
Sauteed Orange Chicken With Zucchini
½ cup brown rice
1 chocolate chip cookie

Total calories: Approximately 1617 kcal

SUNDAY
Breakfast
½ homemade Belgian style waffle
½ cup strawberries
½ cup fruit yogurt
1 cup orange juice

Snack
1 plum

Lunch
1 cup vegetable soup
1 tuna sandwich
– 3 oz canned tuna
– 1 tbsp mayonnaise
– 2 slices whole wheat bread
– ¼ cup lettuce
– 2 slices tomato

Snack
4 ginger snaps
¼ cup almonds
1 cup skim milk

Dinner
Lemon Gremolata Fish
Oven-Roasted Eggplant
Boiled potatoes (3 small red potatoes)

Total calories:
1752 kcal