PLAN 7 DAY'S MEALS

This menu plan gives you ideas for cooking at home with minimum preparation, eating out and take-out.

When you have time, try new recipes from the Internet, magazines and books, you’ll be surprised at how much fun it is, and how creative you can become with very little effort.

The menu is for women. Men and women eat the same foods but men need slightly larger portions. For men, add 2 oz protein, 2 starches, 1 vegetable, 1 fruit and 2 fats.

For Women:

Daily Beverages: maximum 4 cups tea or coffee with milk; 3 cans diet sodas; 1 serving alcohol. For men, add one of each.

Day 1
Breakfast:
1 cup bran cereal, 1 cup 1% milk, ½ banana

Lunch:
Large salad Nicoise with 3 oz tuna, 1 boiled egg; 2 cups lettuce, tomato, onion, green beans; light dressing.

Snack:
1 slice whole wheat bread with 1 Tbsp peanut butter
Plum

Dinner:
1 cup whole grain pasta with ½ cup tomato and onion pasta sauce
1 oz cheese 1 cup mixed vegetables

Snack:
1 kiwi fruit

Day 2
Breakfast:
1 cup yogurt, sliced apple, ¼ cup granola

Snack:
1 cup grapes

Lunch:
1 cup Greek salad (2 oz feta cheese plus tomatoes, cucumbers, olives, oil)
1 small whole-grain bagel with 2 tsp margarine
1 apple

Snack:
2 tbsp nuts, 4 tbsp dried cranberries

Dinner:
3 oz hamburger patty (lean), ½ hamburger bun, tomato, lettuce, onions, pickles

Snack:
1 cup fruit salad

Day 3
Breakfast:
1 cup oatmeal, 1% milk, 2 Tbsp raisins, 1 Tbsp walnuts

Lunch: At restaurant
4 oz grilled cod fillet
½ cup brown rice
1 cup broccoli
½ cup carrots
(Take half for afternoon snack)

Snack:
Leftover lunch

Dinner:
1 cup yogurt and 1 cup berries
Carrot and celery sticks

Snack:
3 cups light popcorn

Day 4
Breakfast:
1 slice whole wheat toast with 1 tsp butter and 1/2 avocado
Orange

Snack:
175 g low fat yogurt

Lunch:
1 cup lentil and vegetable soup
1 slice multigrain bread with 1 tsp butter, 1 oz low fat cheese, tomato, lettuce, cucumber

Snack:
Café au lait made with skim milk
Pear

Dinner:
3 oz grilled steak
½ baked potato
1 cup mixed vegetables

Snack:
1 cup fruit salad

Day 5
Breakfast:
1 small whole-wheat bagel, 2 Tbsp light cream cheese, 1 oz smoked salmon
Plum

Snack:
6 oz low fat fruit yogurt with 1 Tbsp sunflower seeds

Lunch:
1 cup vegetarian chili
4 whole-wheat crackers
2 Tbsp humus
Pear

Snack:
1 cup edamame in shell

Dinner:
3 oz chicken
½ cup couscous
1 cup green salad with 2 Tbsp low cal dressing

Snack:
1 cup 1% milk
1 orange

Day 6

Breakfast:
1 slice whole wheat bread with 1 tsp butter, 1 oz cheese and fruit spread

Snack:
1 cup fruit salad with ½ cup yogurt

Lunch: 
1 cup noodles plus 1 cup steamed vegetables plus 3 oz fish
peach

Snack:
Leftover lunch
Cafe au lait (made with skim milk)

Dinner:
3 oz chicken with mushrooms and onions
½ cup corn
2 cups green salad with ½ cup kidney beans and 2 Tbsp low fat dressing

Snack:
½ grapefruit
2 Tbsp pistachio nuts

Day 7 - Sunday

When waking up: 1 banana, 1 coffee
Brunch:
2 scrambled eggs
2 slices whole-wheat toast
2 tsp butter
Mimosa: champagne and orange juice

Afternoon snack:
1 cup sliced fruit
¼ cup cottage cheese
Light hot chocolate made with skim milk

Dinner: Chinese Take-out
3 oz chicken with cashews
1 cup brown rice
2 vegetable options
Leftovers for lunch tomorrow

Share this post