Meal Plans
Adopting a meal plan that is based on sound and valid nutrition and food values gives one a much higher chance of success than simply going after what SOUNDS good. Sure, it is work, but if followed consistently, staying with a plan has a higher success rate than many other diet and weight loss programs. A great diet combined with exercise and supplements can help you lose weight!
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Breakfast | Calories |
---|---|
Blueberry-Lemon Yogurt Muffins | 230 |
1 Egg (Hard Or Soft Boiled) | 70 |
1 Cup Blueberries | 83 |
2 Tbsp. Walnuts (Raw, Shelled) | 100 |
Total: 483 | |
Lunch | |
BBQ Roast Beef Sandwich | 290 |
1.5 Cups Shredded Coleslaw Mix | 29 |
2 Tbsp. Lowfat Ranch Dressing | 45 |
1/2 Cup Grapes | 62 |
8 Oz. Skim Milk | 86 |
Total: 512 | |
Afternoon Snack | |
2 Whole Grain Fig Bars | 110 |
8 Oz. Skim Milk | 86 |
Total: 196 | |
Dinner | |
Bistro Turkey Burger | 340 |
1 Cup Roasted Peppers (Red & Yellow) | 46 |
1/2 Mango (Raw, Sliced) | 65 |
Total: 451 | |
Evening Snack | |
Chewy Oatmeal Raisin Cookies | 160 |
8 Oz. Skim Milk | 86 |
Total: 246 | |
Day Total: 1888 |
Breakfast | Calories |
---|---|
Raisin Scones | 294 |
1.5 Oz. Lowfat Cheese | 105 |
8 Oz. Orange Juice | 110 |
Total: 509 | |
Lunch | |
Checkerboard Sandwiches Variation 1 | 350 |
1 Cup Baby Carrots (Raw) | 53 |
1 Medium Apple | 65 |
8 Oz. Skim Milk | 86 |
Total: 554 | |
Afternoon Snack | |
8 Oz. Lowfat Vanilla Yogurt | 80 |
1 Granola Bar | 90 |
Total: 170 | |
Dinner | |
Tuscany Florentine Calzone | 350 |
2 Cups Salad Greens (E.G. Romaine Or Spinach) | 15 |
2 Tbsp. Lowfat Italian Dressing | 35 |
1 Medium Peach | 68 |
Total: 468 | |
Evening Snack | |
1/2 Cup Instant Chocolate Pudding (Made With Skim) | 80 |
6 Vanilla Wafers | 105 |
Total: 185 | |
Day Total: 1886 |
Breakfast | Calories |
---|---|
Breakfast Fruit Turnovers | 320 |
6 Oz Vanilla Nonfat Greek Yogurt | 140 |
Total: 460 | |
Lunch | |
Veggie Sandwich | 310 |
1 Banana | 110 |
Total: 420 | |
Afternoon Snack | |
2 Cinnamon Graham Crackers (Full Sheet) | 130 |
8 Oz Skim Milk | 86 |
Total: 216 | |
Dinner | |
Salmon Empanadas | 377 |
1 Cup Broccoli, Steamed | 25 |
1 Cup Pineapple Chunks | 82 |
Total: 484 | |
Evening Snack | |
Apple-Cranberry Crostata | 350 |
Total: 350 | |
Day Total: 1930 |
Breakfast | Calories |
---|---|
1 Whole Grain English Muffin | 110 |
2 Eggs, Scrambled | 150 |
1 Tsp. Butter | 36 |
1 Cup Strawberries | 48 |
Total: 344 | |
Lunch | |
Oven Baked Chicken Salad | 380 |
1 Cup Cherries, Raw | 74 |
Total: 454 | |
Afternoon Snack | |
1 Stick Low Fat String Cheese | 50 |
2 Oz Pretzels | 220 |
Total: 270 | |
Dinner | |
Whole Wheat Pasta with Tomato Cream Sauce Casserole | 521 |
2 Cups Salad Greens (E.G. Romaine Or Spinach) | 15 |
2 TB Low Fat Italian Dressing | 35 |
Total: 571 | |
Evening Snack | |
1 Medium Pear | 96 |
1 TB Almond Butter | 95 |
Total: 191 | |
Day Total: 1830 |
Breakfast | Calories |
---|---|
Whole Wheat Apple Spiced Pancakes | 188 |
8 Oz Skim Milk | 86 |
Total: 274 | |
Lunch | |
Updated Tuna Sandwich | 270 |
1 Cup Cherry Tomatoes | 27 |
1 Oz. Fresh Mozzarella Cheese | 80 |
1 Medium Orange | 80 |
Total: 457 | |
Afternoon Snack | |
1 Granola Bar | 90 |
8 Oz Skim Milk | 86 |
Total: 176 | |
Dinner | |
Tomato and Mozzarella Pizza | 230 |
1 Cup Sliced Zucchini Or Summer Squash | 20 |
1/4 Cup Low Fat Spinach Dip | 55 |
1 Cup Watermelon Chunks, Frozen | 50 |
Total: 355 | |
Evening Snack | |
1 Cup Vanilla Frozen Yogurt | 221 |
1 Sugar Ice Cream Cone | 60 |
Total: 281 | |
Day Total: 1543 |
Breakfast | Calories |
---|---|
1 Cup Unsweetened Ready To Eat Breakfast Cereal | 240 |
8 Oz Skim Milk | 86 |
1 Cup Raspberries | 64 |
2 TB Wheat Germ | 50 |
Total: 440 | |
Lunch | |
Tangy Turkey | 380 |
1 Cup Sliced Cucumber | 15.6 |
2 Tangerines | 60 |
Total: 455 | |
Afternoon Snack | |
High Fiber Cereal Bar | 90 |
8 Oz Skim Milk | 86 |
Total: 176 | |
Dinner | |
Vegetarian Ratatouille | 358 |
1/4 Cup Shredded Italian Cheese | 90 |
1/2 Cup Grapes | 62 |
Total: 510 | |
Evening Snack | |
Braeburn Apple Pie with Cinnamon-Infused Crust | 420 |
Total: 420 | |
Day Total: 2001 |
Breakfast | Calories |
---|---|
Apricot-Pecan Scones | 330 |
1 Egg (Hard Or Soft Boiled) | 70 |
1/2 Medium Grapefruit | 52 |
Total: 452 | |
Lunch | |
Apple Cheese Dijon Delight | 410 |
2 Cups Salad Greens (E.G. Romaine Or Spinach) | 15 |
2 TB Low Fat French Dressing | 70 |
1/2 Cup Unsweetened Applesauce | 50 |
Total: 545 | |
Afternoon Snack | |
2 Sheets Graham Crackers | 130 |
8 Oz Skim Milk | 86 |
Total: 216 | |
Dinner | |
Mediterranean Olive Batter Bread | 270 |
3 Oz Grilled Boneless, Skinless Chicken Breast | 180 |
2 Cups Salad Greens (E.G. Romaine Or Spinach) | 15 |
2 TB Low Fat Italian Dressing | 35 |
1 Cup Strawberries | 48 |
Total: 548 | |
Evening Snack | |
1/2 Cup Low Fat Vanilla Frozen Yogurt | 120 |
1 Sheet Graham Cracker | 65 |
Total: 185 | |
Day Total: 1946 |
Breakfast | Calories |
---|---|
Carrot-Cranberry Bread | 160 |
6 Oz Vanilla Nonfat Greek Yogurt | 140 |
1 Medium Orange | 80 |
Total: 380 | |
Lunch | |
Healthy On-the-Go Finger Sandwiches | 140 |
1/2 Cup Dried Figs | 92.8 |
1 Oz (About 1/4 Cup) Almonds, Dry Roasted | 150 |
8 Oz Skim Milk | 86 |
Total: 468 | |
Afternoon Snack | |
Homemade Snack Mix | 70 |
8 Oz Skim Milk | 86 |
Total: 156 | |
Dinner | |
Grilled Lemon Chicken and Vegetable Sandwich | 320 |
1 Cup Steamed Green Beans | 44 |
1 Medium Asian Pear | 80 |
Total: 444 | |
Evening Snack | |
2 Sheets Graham Crackers | 130 |
8 Oz Skim Milk | 86 |
Total: 216 | |
Day Total: 1664 |
Breakfast | Calories |
---|---|
2 Slices Whole Grain Toast | 158 |
1 TBSP Peanut Butter | 95 |
1 Medium Apple, Sliced | 65 |
8 Oz Skim Milk | 86 |
Total: 404 | |
Lunch | |
Pesto Grilled Cheese | 380 |
1 Cup Chopped Tomatoes | 27 |
2 TB Light Balsamic Vinaigrette | 45 |
1/2 Cup Pineapple | 41 |
Total: 493 | |
Afternoon Snack | |
16 Small Whole Grain Crackers | 140 |
1 Stick Low Fat String Cheese | 50 |
Total: 190 | |
Dinner | |
Rotini with Sausage and Mushrooms | 457 |
2 Cups Cooked Greens (E.G. Kale, Collards, Mustard Greens) | 70 |
Total: 527 | |
Evening Snack | |
6 Oz Vanilla Nonfat Greek Yogurt | 140 |
1 Large Plum | 80 |
Total: 220 | |
Day Total: 1834 |
Breakfast | Calories |
---|---|
Cinnamon Raisin Rolls | 300 |
1 Cup Plain Nonfat Yogurt | 130 |
1/2 Cup Pineapple, Diced | 37 |
Total: 467 | |
Lunch | |
Raspberry Walnut Chicken Salad | 450 |
1 Cup Raw Baby Carrots | 53 |
1 Cup Papaya, Cubed | 55 |
Total: 558 | |
Afternoon Snack | |
3 Cups Popcorn, Air Popped | 92 |
8 Oz Chocolate Milk, Nonfat | 150 |
Total: 242 | |
Dinner | |
Grilled Fish Tacos | 350 |
1 Cup Grapes, Frozen | 124 |
Total: 474 | |
Evening Snack | |
Peach-Blueberry Crumb Top Pie | 300 |
Total: 300 | |
Day Total: 2041 |
Breakfast | Calories |
---|---|
Banana Bread | 427 |
1 Egg (Hard Or Soft Boiled) | 70 |
1/2 Cup Black Raspberries | 70 |
Total: 567 | |
Lunch | |
Honey Ham Wraps with Swiss | 250 |
1 Cup Baby Bell Peppers | 30 |
2 TB Honey Mustard Dipping Sauce | 70 |
1 Cup Pineapple Chunks | 82 |
Total: 432 | |
Afternoon Snack | |
1 Small Bran Muffin | 132 |
8 Oz Skim Milk | 86 |
Total: 218 | |
Dinner | |
South of the Border Rice | 334 |
1 Slice Garlic Toast | 120 |
1 Cup Strawberries | 48 |
Total: 502 | |
Evening Snack | |
3/4 Cup Unsweetened Ready To Eat Breakfast Cereal | 180 |
8 Oz Skim Milk | 86 |
Total: 266 | |
Day Total: 1985 |
Breakfast | Calories |
---|---|
Fluffy Pancakes | 200 |
2 Slices Turkey Bacon | 50 |
1 Banana, Sliced | 110 |
8 Oz Skim Milk | 86 |
Total: 446 | |
Lunch | |
Pizza Mia | 360 |
2 Cups Raw Spinach | 14 |
2 TB Low Fat Italian Dressing | 35 |
1 Cup Cherries, Raw | 74 |
Total: 483 | |
Afternoon Snack | |
High Fiber Cereal Bar | 90 |
8 Oz Skim Milk | 86 |
Total: 176 | |
Dinner | |
Handmade Flour Tortillas | 210 |
3 Oz Grilled Flank Steak | 180 |
1/2 Cup Grilled Peppers & Onions | 66 |
1/4 Cup Salsa | 35 |
1/4 Cup Sliced Avocado | 92 |
Total: 583 | |
Evening Snack | |
2 Medium Guavas (4") | 36 |
1 Oz Queso Fresco | 80 |
Total: 116 | |
Day Total: 1804 |
Breakfast | Calories |
---|---|
1 Cup Unsweetened Ready To Eat Breakfast Cereal | 240 |
8 Oz Skim Milk | 86 |
2 TB Walnuts (Raw, Shelled) | 100 |
1 Cup Raspberries | 64 |
Total: 490 | |
Lunch | |
Cheesy Black Bean Toast with Pico de Gallo (Molcahetes) | 446 |
1 Cup Sliced Jicama | 45.6 |
1/4 Cup Salsa | 35 |
2 Medium Apricots | 46 |
Total: 572 | |
Afternoon Snack | |
1 Stick Low Fat String Cheese | 50 |
1 Oz Pretzels | 110 |
Total: 160 | |
Dinner | |
3 Oz Turkey Breast, Roasted | 91 |
1/2 Cup Sweet Potatoes, Mashed, No Added Fat | 90 |
1/2 Cup Prepared Stuffing (From Mix) | 160 |
1 Cup Green Beans | 44 |
1 Apple, Baked | 81 |
Total: 466 | |
Evening Snack | |
Warm Peach and Blueberry Fruit Crisp | 230 |
Total: 230 | |
Day Total: 1918 |
Breakfast | Calories |
---|---|
1 Whole Grain Bagel | 250 |
2 TB Light Cream Cheese | 140 |
1 Medium Orange | 80 |
Total: 470 | |
Lunch | |
Leftover Turkey Sandwich | 400 |
1 Cup Broccoli Slaw Mix | 20 |
2 TB Lowfat Ranch Dressing | 45 |
1 Small Apple | 55 |
Total: 520 | |
Afternoon Snack | |
1 Cup Light Vanilla Yogurt | 100 |
1 Granola Bar | 80 |
Total: 180 | |
Dinner | |
Chipotle Meatballs in Spicy Sauce with Rice | 420 |
1 Cup Cooked Spinach | 41 |
1/2 Cup Blueberries | 41.5 |
Total: 502 | |
Evening Snack | |
1 Biscotti | 130 |
6 Oz Vanilla Nonfat Greek Yogurt | 140 |
Total: 270 | |
Day Total: 1942 |
Breakfast | Calories |
---|---|
Grilled Cinnamon French Toast with Granola Crunch | 310 |
6 Oz Vanilla Nonfat Greek Yogurt | 140 |
1 Kiwi, Sliced | 46 |
Total: 496 | |
Lunch | |
Hawaiian Delight | 370 |
1 Cup Celery Sticks | 15 |
1 Mango, Sliced | 130 |
Total: 515 | |
Afternoon Snack | |
2 Cinnamon Graham Crackers (Full Sheet) | 130 |
1 TBSP Peanut Butter | 95 |
Total: 225 | |
Dinner | |
3 Oz Grilled Salmon | 170 |
1 Cup Bulgur Wheat (Cooked) | 152 |
1/2 Cup Cooked Green Peas | 67 |
1 Medium Peach | 68 |
Total: 457 | |
Evening Snack | |
Grandma’s Best Chocolate Chip Cookies | 170 |
8 Oz Skim Milk | 86 |
Total: 256 | |
Day Total: 1949 |
Breakfast | Calories |
---|---|
Gluten Free Pumpkin Spice Muffins | 140 |
1 TBSP Peanut Butter | 95 |
1 Medium Apple, Sliced | 65 |
8 Oz Skim Milk | 86 |
Total: 386 | |
Lunch | |
Sushi Sandwich | 40 |
1/2 Cup Radishes | 9.5 |
1/2 Cup Edamame | 120 |
1 Oz Pistachios, Roasted/Salted | 86.7 |
1 Medium Pear | 96 |
Total: 351 | |
Afternoon Snack | |
8 Oz Lowfat Vanilla Yogurt | 80 |
1 Granola Bar | 90 |
Total: 170 | |
Dinner | |
Orzo Salad with Feta Cheese & Avocado | 388 |
1 Cup Sliced Zucchini Or Summer Squash | 20 |
10 Medium Black Olives | 50 |
1 Cup Papaya, Cubed | 55 |
Total: 513 | |
Evening Snack | |
1/2 Cup Lowfat Cottage Cheese | 102 |
1 Cup Pineapple Chunks | 82 |
Total: 184 | |
Day Total: 1604 |
Breakfast | Calories |
---|---|
Southwestern Breakfast Sandwich | 370 |
8 Oz Orange Juice | 110 |
Total: 480 | |
Lunch | |
Veggie Sandwich | 310 |
1 Oz (About 1/4 Cup) Almonds, Dry Roasted | 150 |
1 Cup Cantaloupe, Sliced | 60 |
Total: 520 | |
Afternoon Snack | |
1 Stick Low Fat String Cheese | 50 |
1 Oz Pretzels | 110 |
Total: 160 | |
Dinner | |
Summer Crispy Tostada | 201 |
1/2 Cup Corn | 72.2 |
1 Medium Nectarine | 63 |
Total: 336 | |
Evening Snack | |
White Chocolate Glazed Lemon Biscotti | 130 |
8 Oz Skim Milk | 86 |
Total: 216 | |
Day Total: 1712 |
Breakfast | Calories |
---|---|
1 Cup Unsweetened Ready To Eat Breakfast Cereal | 240 |
1 Cup Raspberries | 64 |
2 TB Walnuts (Raw, Shelled) | 100 |
8 Oz Skim Milk | 86 |
Total: 490 | |
Lunch | |
Plum Tomato and Mozzarella Caprese Toast | 376 |
1 Cup Strawberries | 48 |
Total: 424 | |
Afternoon Snack | |
Homemade Baked Pita Crisps | 40 |
Southwest Bean Dip (3 Servings) | 126 |
Total: 166 | |
Dinner | |
Asian Vegetables Rice Bowl | 306 |
1/2 Cup Edamame | 120 |
1 Medium Peach, Sliced | 68 |
Total: 494 | |
Evening Snack | |
1 Granola Bar | 90 |
8 Oz Chocolate Milk, Nonfat | 150 |
Total: 240 | |
Day Total: 1814 |
Breakfast | Calories |
---|---|
Hawaiian-Style Breakfast Sandwiches | 390 |
8 Oz Orange Juice | 110 |
Total: 500 | |
Lunch | |
Vegetable Tortilla Casserole | 331 |
1 Small Piece Cornbread (2.5" X 1.25") | 140 |
1 Cup Blueberries | 83 |
Total: 554 | |
Afternoon Snack | |
2 Cinnamon Graham Crackers (Full Sheet) | 130 |
8 Oz Skim Milk | 86 |
Total: 216 | |
Dinner | |
1 Whole Grain Pita | 170 |
3 Oz Shredded Rotisserie Chicken | 160 |
1/4 Cup Corn & Black Bean Salsa | 40 |
1/2 Avocado, Sliced | 126 |
Total: 496 | |
Evening Snack | |
1/2 Cup Instant Chocolate Pudding (Made With Skim Milk) | 80 |
1 Cup Raspberries | 64 |
Total: 144 | |
Day Total: 1910 |
Breakfast | Calories |
---|---|
2 Slices Whole Grain Toast | 158 |
2 Eggs, Scrambled | 150 |
1 TB All-Fruit Jam | 40 |
1 Banana | 110 |
Total: 458 | |
Lunch | |
Chicken On-the-Go Sandwiches | 190 |
1 Cup Raw Baby Carrots | 53 |
2 TB Lowfat Ranch Dressing | 45 |
1 Cup Red Grapes | 124 |
Total: 412 | |
Afternoon Snack | |
4 Rye Crispbreads | 140 |
2 TB Light Vegetable Cream Cheese | 50 |
Total: 190 | |
Dinner | |
Tomato and Mozzarella Pizza | 230 |
8 Slices Turkey Pepperoni | 35 |
2 Cups Salad Greens (E.G. Romaine Or Spinach) | 15 |
2 TB Low Fat Italian Dressing | 35 |
1 Cup Strawberries | 48 |
Total: 363 | |
Evening Snack | |
Celebration Cupcakes | 300 |
Total: 300 | |
Day Total: 1723 |
Breakfast | Calories |
---|---|
Raisin Scones | 294 |
8 oz Orange Juice | 112 |
1 Egg, Scrambled with Milk and Butter | 91 |
Total: 497 | |
Lunch | |
The Avocado CLT | 365 |
1 cup Pineapple | 78 |
1 oz. Pretzels, Fat Free | 100 |
Total: 543 | |
Afternoon Snack | |
1 oz Cheddar Cheese, Low Fat | 49 |
8 Whole Wheat Crackers | 137 |
Total: 186 | |
Dinner | |
Slow Cooked Favorite Chili | 296 |
36 Oyster Crackers | 60 |
2 cups Lettuce, Romaine, Shredded | 12 |
1 TB Reduced Calorie Italian Salad Dressing | 28 |
1 cup Grapes, Red or Green | 104 |
Total: 500 | |
Evening Snack | |
4 squares Graham Crackers | 59 |
8 oz. Low Fat Vanilla Yogurt | 150 |
Total: 209 | |
Day Total: 1935 |
Breakfast | Calories |
---|---|
1 Bagel, Plain, Enriched, Toasted | 190 |
1 Banana | 105 |
2 TB Peanut Butter, Smooth | 188 |
Total: 483 | |
Lunch | |
Orzo Salad with Feta Cheese & Avocado | 388 |
1 cup Raspberries | 64 |
Total: 452 | |
Afternoon Snack | |
5 Vanilla Wafer Cookies | 142 |
8 oz Skim Milk | 86 |
Total: 228 | |
Dinner | |
Asian Ginger Turkey Burgers | 345 |
2 cups raw Spinach | 14 |
½ cup Red Pepper | 23 |
1/2 cup chopped Jicama | 25 |
1 TB Fat Free Ranch Salad Dressing | 17 |
Total: 424 | |
Evening Snack | |
2 slices Cinnamon Bread, Toasted | 141 |
8 oz Skim Milk | 86 |
Total: 227 | |
Day Total: 1814 |
Breakfast | Calories |
---|---|
Fluffy Pancakes | 200 |
1 oz Turkey Bacon, cooked | 108 |
1 cup Blueberries | 83 |
Total: 391 | |
Lunch | |
Grilled Lemon Chicken and Vegetable Sandwich | 320 |
1 medium Mango | 124 |
Total: 444 | |
Afternoon Snack | |
Morning Glory Cookies | 104 |
Chocolate Milk, Reduced Fat | 190 |
Total: 294 | |
Dinner | |
Tomato & Olive Mediterranean Pasta | 415 |
1.5 cups Iceberg Lettuce | 15 |
5 Cherry Tomatoes | 15 |
1/4 cup Cucumber, Sliced | 4 |
1 TB Low Calorie Caesar Salad Dressing | 17 |
Total: 466 | |
Evening Snack | |
8 oz Low Fat Vanilla Yogurt | 150 |
1 cup Cherries | 97 |
Total: 247 | |
Day Total: 1842 |
Breakfast | Calories |
---|---|
1/2 Grapefruit, Pink or Red | 57 |
8 oz Skim Milk | 86 |
Total: 143 | |
Lunch | |
Pastrami Reuben | 535 |
1 Dill Pickle | 4 |
16 Baby Carrots | 56 |
Total: 595 | |
Afternoon Snack | |
3 3/4 cups Popcorn, Air Popped | 116 |
1 piece Reduced Fat String Cheese | 90 |
Total: 206 | |
Dinner | |
3 oz Salmon, Grilled | 130 |
1 cup Quinoa, Cooked | 222 |
1 cup Green Beans, Cooked | 44 |
1 Asian Pear | 51 |
Total: 447 | |
Evening Snack | |
3/4 cup Bran Flake Cereal | 96 |
8 oz Skim Milk | 86 |
Total: 182 | |
Day Total: 1573 |
Breakfast | Calories |
---|---|
Banana Bread | 427 |
8 oz Skim Milk | 86 |
Total: 513 | |
Lunch | |
Panzanella Bagel Salad | 119 |
2 oz Prosciutto | 120 |
4 Plain Bread Sticks | 99 |
Total: 338 | |
Afternoon Snack | |
8 oz Skim Milk | 86 |
2 Fig Bar cookies | 111 |
Total: 197 | |
Dinner | |
Tuscany Florentine Calzone | 350 |
1 cup Zucchini or Summer Squash | 19 |
2 TB Fat Free Creamy Italian Salad Dressing | 30 |
1 cup Raspberries | 64 |
Total: 463 | |
Evening Snack | |
Morning Glory Cookies | 104 |
8 oz Hot Cocoa, Prepared with Milk | 193 |
Total: 297 | |
Day Total: 1808 |
Breakfast | Calories |
---|---|
1 cup Bran Flakes cereal | 128 |
8 oz Skim Milk | 86 |
1 cup Blueberries | 83 |
1/4 cup Walnut Halves | 164 |
Total: 461 | |
Lunch | |
The Pilgrim | 383 |
1 cup Strawberries | 46 |
Total: 429 | |
Afternoon Snack | |
Pesto Bagel Chips | 228 |
1 piece Reduced Fat String Cheese | 90 |
Total: 318 | |
Dinner | |
Chipotle Meatballs in Spicy Sauce with Rice | 420 |
1.5 cups Romaine Lettuce | 12 |
1/2 cup Zucchini, sliced | 10 |
1 Green Onion, chopped | 5 |
1 TB Reduced Calorie Italian Salad Dressing | 28 |
2 medium Figs | 74 |
Total: 549 | |
Evening Snack | |
Chewy Oatmeal Raisin Cookies | 160 |
8 oz Skim Milk | 86 |
Total: 246 | |
Day Total: 2003 |
Breakfast | Calories |
---|---|
Hawaiian-Style Breakfast Sandwiches | 390 |
1 Banana | 105 |
Total: 495 | |
Lunch | |
Tuna-Veggie Picnic Sandwiches | 380 |
1/2 cup Red Pepper, sliced | 23 |
2 TB Hummus | 54 |
¼ cup dried Apricot Halves | 79 |
Total: 536 | |
Afternoon Snack | |
Chewy Oatmeal Raisin Cookies | 160 |
8 oz Skim Milk | 86 |
Total: 246 | |
Dinner | |
Rotini with Sausage and Mushrooms | 457 |
2 cups Spinach, Raw | 14 |
1 TB Fat Free Ranch Salad Dressing | 17 |
1 Peach | 59 |
Total: 547 | |
Evening Snack | |
6 oz Nonfat Plain Greek Yogurt | 100 |
1/3 cup Low Fat Granola Cereal with Raisins | 128 |
Total: 228 | |
Day Total: 2052 |
Breakfast | Calories |
---|---|
Whole Wheat Apple Spiced Pancakes | 188 |
8 oz Skim Milk | 86 |
Total: 274 | |
Lunch | |
Banana, PB & Honey | 518 |
16 Baby Carrots | 56 |
Total: 574 | |
Afternoon Snack | |
4 squares Cinnamon Graham Crackers | 118 |
8 oz Low Fat Vanilla Yogurt | 150 |
Total: 268 | |
Dinner | |
Grilled Fish Tacos | 350 |
1 cup Red Cabbage, Shredded | 22 |
1/4 cup Cucumber, Sliced | 4 |
1/4 cup Salsa | 19 |
1 cup Papaya | 60 |
Total: 455 | |
Evening Snack | |
1 slice Whole Wheat Bread | 62 |
1 TB Hazelnut-Chocolate Spread | 100 |
8 oz Skim Milk | 86 |
Total: 248 | |
Day Total: 1819 |
Breakfast | Calories |
---|---|
1 English Muffin, Plain, Enriched, Toasted | 140 |
1 TB Peanut Butter, Smooth | 94 |
1/4 cup Raisins | 108 |
8 oz Skim Milk | 86 |
Total: 428 | |
Lunch | |
BBQ Roast Beef Sandwich | 290 |
1 cup Yellow Onions, Sautéed | 115 |
1 cup Blackberries | 62 |
Total: 467 | |
Afternoon Snack | |
5 Vanilla Wafer Cookies | 142 |
8 oz Skim Milk | 86 |
Total: 228 | |
Dinner | |
Asian Vegetables Rice Bowl | 306 |
3 oz Shrimp, Cooked | 85 |
1/2 cup Edamame, Frozen, Prepared | 95 |
Total: 486 | |
Evening Snack | |
Apple-Cranberry Crostata | 350 |
Total: 350 | |
Day Total: 1959 |
Breakfast | Calories |
---|---|
Apricot-Pecan Scones | 330 |
6 oz Nonfat Plain Greek Yogurt | 100 |
1 cup Pineapple | 78 |
Total: 508 | |
Lunch | |
Veggie Sandwich | 310 |
6 oz Nonfat Plain Greek Yogurt | 100 |
Total: 410 | |
Afternoon Snack | |
1 medium Apple | 95 |
Total: 95 | |
Dinner | |
Artichoke Topped Pitas | 222 |
Tomato and Mozzarella Pizza | 230 |
1 1/2 cups Lettuce, Romaine, Shredded | 112 |
1/2 cup Red Peppers, Roasted | 30 |
1 TB Reduced Calorie Italian Salad Dressing | 28 |
3/4 cup Grapes, Red or Green | 78 |
Total: 700 | |
Evening Snack | |
1/2 cup Nonfat Frozen Yogurt, Vanilla made with Low-calorie Sweetener | |
Grandma’s Best Chocolate Chip Cookies | 170 |
Total: 170 | |
Day Total: 1883 |
Breakfast | Calories |
---|---|
Blueberry-Lemon Yogurt Muffins | 230 |
6 oz Yogurt, Greek, Plain, Nonfat | 100 |
1 cup Raspberries | 64 |
2 TB Almonds, Whole | 103 |
Total: 497 | |
Lunch | |
Pesto Grilled Cheese | 380 |
12 Cherry Tomatoes | 37 |
½ cup Pineapple | 29 |
Total: 446 | |
Afternoon Snack | |
Homemade Baked Pita Crisps | 40 |
Southwest Bean Dip (2 servings) | 84 |
Total: 124 | |
Dinner | |
Whole Wheat Pasta with Tomato Cream Sauce Casserole | 521 |
1 ½ cup Romaine Lettuce | 12 |
¼ cup Mushrooms, White, Raw | 4 |
1 TB Reduced Calorie Italian Salad Dressing | 28 |
Total: 565 | |
Evening Snack | |
½ cup Chocolate Pudding, Instant | 99 |
1 oz. Pretzels, Fat Free | 100 |
Total: 199 | |
Day Total: 1831 |
Breakfast | Calories |
---|---|
1 cup Bran Flakes Cereal | 128 |
8 oz. Skim Milk | 86 |
1 cup Strawberries | 46 |
¼ cup Walnut Halves | 164 |
Total: 424 | |
Lunch | |
Plum Tomato and Mozzarella Caprese Toast | 376 |
6 Black Olives | 30 |
1 1/2 cups Watermelon | 68 |
Total: 474 | |
Afternoon Snack | |
White Chocolate Glazed Lemon Biscotti | 130 |
8 oz. Skim Milk | 86 |
Total: 216 | |
Dinner | |
South of the Border Rice | 334 |
¼ Avocado, California | 56 |
¼ cup Salsa | 19 |
¾ cup Grapes, Red or Green | 78 |
Total: 487 | |
Evening Snack | |
8 oz Hot Cocoa, Prepared with Milk | 193 |
2 Shortbread Cookies | 70 |
Total: 263 | |
Day Total: 1864 |
Breakfast | Calories |
---|---|
Southwestern Breakfast Sandwich | 370 |
¾ cup Mango | 74 |
Total: 444 | |
Lunch | |
Apple Cheese Dijon Delight | 410 |
16 Baby Carrots | 56 |
1 Peach | 59 |
Total: 525 | |
Afternoon Snack | |
1 Granola Bar, Chewy, 90 Calorie Bar | 98 |
8 oz. Skim Milk | 86 |
Total: 184 | |
Dinner | |
Cheesy Black Bean Toast with Pico de Gallo (Molcahetes) | 446 |
2 cups Spinach, Raw | 14 |
½ cup Red Pepper | 23 |
1 TB Fat Free Ranch Salad Dressing | 17 |
Total: 500 | |
Evening Snack | |
1/3 cup Low Fat Granola with Raisins | 128 |
8 oz Low Fat Vanilla Yogurt | 150 |
Total: 278 | |
Day Total: 1931 |
Breakfast | Calories |
---|---|
2 slices Oatmeal Bread, toasted | 146 |
2 TB Peanut Butter | 188 |
1 cup Blackberries | 62 |
8 oz. Skim Milk | 86 |
Total: 482 | |
Lunch | |
Tortilla Soup | 130 |
3 oz Tilapia, Grilled | 109 |
Handmade Flour Tortillas | 210 |
¼ Avocado, California | 56 |
Total: 505 | |
Afternoon Snack | |
4 squares Honey Graham Crackers | 118 |
8 oz. Skim Milk | 86 |
Total: 204 | |
Dinner | |
Vegetarian Ratatouille | 358 |
¼ cup Shredded Parmesan Cheese | 83 |
1 slice French Bread | 92 |
Total: 533 | |
Evening Snack | |
Warm Peach and Blueberry Fruit Crisp | 230 |
Total: 230 | |
Day Total: 1954 |
Breakfast | Calories |
---|---|
Grilled Cinnamon French Toast with Granola Crunch | 310 |
1 cup Raspberries | 64 |
8 oz. Skim Milk | 86 |
Total: 460 | |
Lunch | |
Oven Baked Chicken Salad | 380 |
1 Pear | 95 |
Total: 475 | |
Afternoon Snack | |
Homemade Snack Mix | 70 |
1 wedge BABYBEL Cheese, Original, Mini | 70 |
Total: 140 | |
Dinner | |
Bistro Turkey Burger | 340 |
½ cup Vegetarian Baked Beans | 119 |
1 ½ cups Romaine Lettuce | 12 |
½ Tomato, sliced | 11 |
¼ cup Cucumber, Sliced | 4 |
1 TB Reduced Calorie Italian Salad Dressing | 28 |
Total: 514 | |
Evening Snack | |
¾ cup Chocolate Frozen Yogurt | 166 |
1 cup Strawberries | 46 |
Total: 212 | |
Day Total: 1801 |
Breakfast | Calories |
---|---|
Breakfast Fruit Turnovers | 320 |
6 oz Lowfat Vanilla Yogurt | 150 |
Total: 470 | |
Lunch | |
Hawaiian Delight | 370 |
1 1/4 cups Snow Peas | 33 |
1/2 medium Mango | 62 |
Total: 465 | |
Afternoon Snack | |
1 oz Fat Free Pretzels | 100 |
1 oz American Cheese Spread | 82 |
Total: 182 | |
Dinner | |
1/4 Avocado | 56 |
1/2 cup Red Pepper, sliced | 23 |
1/2 cup Yellow Onions, sautéed | 57 |
1 cup Strawberries | 46 |
Total: 383 | |
Evening Snack | |
Grandma’s Best Chocolate Chip Cookies | 170 |
8 oz skim milk | 86 |
Total: 256 | |
Day Total: 1756 |
Breakfast | Calories |
---|---|
Carrot-Cranberry Bread | 160 |
1/2 cup Lowfat Cottage Cheese | 81 |
1 cup Blueberries | 83 |
Total: 324 | |
Lunch | |
Mediterranean Olive Batter Bread | 270 |
1.5 oz Feta Cheese | 112 |
1 cup chunky Vegetable Soup, Canned, Ready to Eat | 122 |
Total: 504 | |
Afternoon Snack | |
1 medium Apple | 95 |
2 squares Honey Graham Crackers | 59 |
Total: 154 | |
Dinner | |
Asian Ginger Turkey Burgers | 345 |
1 cup Broccoli, Cooked | 19 |
1/2 cup Edamame, Frozen, Prepared | 95 |
1/2 cup Pineapple | 39 |
Total: 498 | |
Evening Snack | |
1 cup Bran Flakes cereal | 128 |
8 oz skim milk | 86 |
Total: 214 | |
Day Total: 1694 |
Breakfast | Calories |
---|---|
1 English Muffin, Plain, Enriched | 134 |
1 Egg, Scrambled with Milk and Butter | 91 |
8 oz Orange Juice | 122 |
1 tsp Butter | 34 |
Total: 381 | |
Lunch | |
Honey Ham Wraps with Swiss | 250 |
2 cups Spinach, Raw | 14 |
1/2 cup Mushrooms, White, Raw | 11 |
1/4 cup Onions, Red, Sliced | 12 |
1/4 cup Croutons, Seasoned | 47 |
1 TB Reduced Fat Ranch Salad Dressing | 27 |
1 medium Pear | 112 |
Total: 473 | |
Afternoon Snack | |
8 oz skim milk | 86 |
Morning Glory Cookies | 104 |
Total: 190 | |
Dinner | |
Slow Cooked Favorite Chili | 296 |
1 piece Cornbread, prepared with lowfat milk | 172 |
1 cup Raspberries | 64 |
Total: 532 | |
Evening Snack | |
8 oz Lowfat Vanilla Yogurt | 150 |
5 Vanilla Wafer Cookies | 142 |
Total: 292 | |
Day Total: 1868 |
Breakfast | Calories |
---|---|
Cinnamon Raisin Rolls | 300 |
6 oz Nonfat Greek Yogurt | 100 |
1/2 Red Grapefruit | 57 |
Total: 457 | |
Lunch | |
Updated Tuna Sandwich | 270 |
16 Baby Carrots | 56 |
7 Whole Wheat Crackers | 120 |
1 Navel Orange | 69 |
Total: 515 | |
Afternoon Snack | |
8 oz reduced fat Chocolate Milk | 190 |
1 Granola Bar, Chewy, 90 Calorie Bar | 98 |
Total: 288 | |
Dinner | |
3 oz Salmon, Grilled | 130 |
1/2 cup baked Sweet Potato | 90 |
1 slice French bread | 92 |
1 cup Green Beans, cooked | 44 |
3/4 cup Cherries | 73 |
Total: 429 | |
Evening Snack | |
Chewy Oatmeal Raisin Cookies | 160 |
8 oz skim milk | 86 |
Total: 246 | |
Day Total: 1935 |
Breakfast | Calories |
---|---|
1 cup Bran Flakes Cereal | 128 |
8 oz skim milk | 86 |
1 medium Banana | 105 |
1/4 cup Walnuts, halves | 164 |
Total: 483 | |
Lunch | |
Tangy Turkey | 380 |
1 cup Red Cabbage, Shredded | 22 |
1 TB Reduced Calorie Honey Mustard Salad Dressing | 31 |
1/2 cup Applesauce, unsweetened | 51 |
Total: 484 | |
Afternoon Snack | |
Pesto Bagel Chips | 228 |
Total: 228 | |
Dinner | |
Tuscany Florentine Calzone | 350 |
1 cup Zucchini, sliced | 19 |
1 1/2 cups Romaine Lettuce | 12 |
6 Cherry Tomatoes | 18 |
1 TB Reduced Calorie Italian Salad Dressing | 28 |
Total: 427 | |
Evening Snack | |
Peach-Blueberry Crumb Top Pie | 300 |
Total: 300 | |
Day Total: 1922 |

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