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