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

Day 1

Day 2

Day 3

Day 4

Day 5

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

Day 1

Day 2

Day 3

Day 4

Day 5

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

Day 1

Day 2

Day 3

Day 4

Day 5

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

Day 1

Day 2

Day 3

Day 4

Day 5

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

Day 1

Day 2

Day 3

Day 4

Day 5

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

Day 1

Day 2

Day 3

Day 4

Day 5

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

Day 1

Day 2

Day 3

Day 4

Day 5

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

Day 1

Day 2

Day 3

Day 4

Day 5

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

Recipes

Lunchbox Recipes

Upgrade lunch boxes for everyone in your family with our simple, delicious brown-bag ready recipes. Take a Look

Infographic

Grains On the Go

It's easy to fit more wholesome grains into your busy lifestyle. Here are our favorite picks for on-the-go munchies to satisfy your cravings. Take a Look

Infographic

Common Sense Servings

How much is a serving of pasta? Or bread? How can we stick to our daily servings if we don't know what one looks like? This infographic will help dispel the mystery for good. Take a Look