The fresh start meal plan

Ring in the new year with this dietitian-designed healthy meal plan

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Many of us have seen a year of ups and downs, whether it be the housing market, economy or job market. Things seem to be on the up-swing, so 2010 will hopefully be a fresh start for everyone. For a fresh start to a healthy diet, check out this meal plan that keeps your total calories in check, provides a balance of nutrients and even permits an occasional treat.

How to use our meal plan
1. Use the calendar below to get your daily menu.
2. Click on the week-long meal plan PDF to print your complete seven-day diet.

MONDAY
Breakfast
Quick yogurt parfait:
– 1 cup light fruit or vanilla yogurt
– top with ½ cup blueberries and ¼ cup granola

1 cup orange juice

Snack
4 whole wheat crackers
¼ cup roasted almonds
1 cup tea
Lunch
Veggie pita
– 1 whole wheat pita
– 1 cup Boston lettuce
– ¼ cup chopped cucumber
– ¼ cup shredded carrots
– 2 tbsp hummus
– 1 tsp lemon dressing

1 apple

Snack
1 hard boiled egg
Dinner
Thai mussels

Stir-fried kale
– 1 cup kale, torn into bite sized pieces
– 1 garlic clove, crushed
– 1 tsp olive oil

¼ baguette

1 banana

Total calories:
1770 kcal

TUESDAY
Breakfast
1 cup bran flakes
½ cup skim milk
1 cup grapefruit juice
Snack
1 apple
2 graham crackers
Lunch
1 cup vegetarian chili
10 light tortilla chips
1 cup yogurt
Snack
2 celery stalks
2 carrots, cut in stalks
Dinner
Hoisin chicken with beans and tomato
1 cup brown rice
½ cup low fat ice cream
Total calories:
1444 kcal

WEDNESDAY
Breakfast
1 toasted whole wheat bagel
1 tbsp almond butter
1 cup orange juice
Snack
1 pear
Lunch
Leftover hoisin chicken with beans and tomato
½ cup brown rice
1 plum
Snack
1 cup fruit yogurt
2 ginger snaps
Dinner
Sloppy joes
½ cup served over whole wheat English muffins

Green salad
– 1 cup Boston lettuce
– 5 grape tomatoes
– ½ oz sunflower seeds
– 1 tbsp salad dressing

Total calories:
1772 kcal

THURSDAY
Breakfast
1 toasted waffle
1 tsp butter
1 cup grapes
1 cup skim milk
Snack
1 banana
Lunch

1 cup leftover sloppy joe
½ Kaiser bun

1 cup vegetable soup

Snack
½ cup cottage cheese
1 apple, cut in small chunks
Dinner
Pronto Italian tilapia

1 cup cooked quinoa
1 cup steamed green beans

Total calories:
1391 kcal

FRIDAY
Breakfast
Simple smoothie
– 1 cup chocolate milk (or soy milk)
– 1 banana
Snack
1 apple
2 graham crackers
Lunch
1 turkey wrap
– 1 whole wheat tortilla
– ½ cup green leaf lettuce
– 2 oz turkey breast
– ½ cup chopped cucumber
– 1 tsp mustard

1 cup yogurt
3 dried apricots

Snack
1 slice whole wheat bread
1 tbsp almond butter
1 cup orange juice
Dinner
Sesame soba noodles with broccoli
-add ½ cup extra firm tofu

½ cup ice cream
½ cup blueberries

Total calories:
1685 kcal

SATURDAY
Breakfast
3 pancakes
2 tbsp syrup
1 cup skim milk
½ cup strawberries
Snack
1 orange
¼ cup roasted almonds
Lunch
Leftover sesame soba noodles with broccoli (with tofu)
1 cup skim milk
1 plum
Snack
2 rice cakes
-top with 2 tbsp cream cheese
1 banana
Dinner
Orange chicken with zucchini

1/2 cup cooked whole wheat rice
1 ice cream cone with ½ cup frozen yogurt

Total calories:
Approximately 1437 kcal

SUNDAY
Breakfast
½ cup cottage cheese
1 banana
2 tbsp raisins
1 cup tea
Snack
1 granola bar
1 cup skim milk
Lunch
Oriental pasta salad
½ cup steamed broccoli
1 orange
¼ cup roasted cashews

Snack
Mini almond butter sandwich
– ½ whole wheat pita
– 1 tbsp almond butter
– ½ tbsp jam
Cut pita into quarters. Spread nut butter and jam into each.
Dinner
Asian fettucine with tuna

Spinach salad
– 1 cup spinach leaves
– ¼ cup mushrooms
– ¼ cup strawberries
2 halves poached pears

Total calories:
1651 kcal