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5-Day Meal Plan: 1600 Calories

5-Day Meal Plan: 1600 Calories*

Day 1
Breakfast

  • 1 (C ) cup cantaloupe cubes
  • 1 C 2% cottage cheese
  • 4 whole-wheat crackers
  • Calorie-free beverage of choice

Lunch

  • Peanut butter and jelly sandwich (2 slices wheat bread with 2 tablespoons [Tbsp] natural, chunky peanut butter and 1 Tbsp all-fruit spread)
  • 1 large apple
  • Calorie-free beverage of choice

Dinner

  • 5 ounce (oz) boneless chicken breast, broiled or grilled
  • 5" baked sweet potato, topped with 1 teaspoon (tsp) butter
  • Salad (2 C tossed field greens, topped with 2 Tbsp pumpkin seeds, ¼ C grated carrots, and ¼ C sun-dried tomatoes), drizzled with 2 Tbsp fat-free vinaigrette dressing
  • Calorie-free beverage of choice

Snack

  • 8 oz low-fat yogurt (favorite flavor), topped with 1 Tbsp wheat germ
  • Calorie-free beverage of choice

 

Day 2
Breakfast

  • Scrambled eggs (½ C egg whites with 1 Tbsp shredded cheddar cheese and 2 Tbsp salsa, prepared using cooking spray)
  • 1 slice toasted rye bread, topped with 1 tsp soft margarine
  • 8 fluid oz (fl oz) skim milk

Lunch

  • Turkey sandwich (2 slices lite wheat bread with 3 slices roasted turkey breast [1-oz slices], 1-oz slice low-fat Swiss cheese, 2 lettuce leaves, 2 slices medium tomato, and 2 tsp deli mustard)
  • 1 medium pear
  • Calorie-free beverage of choice

Dinner

  • 5 oz grilled salmon
  • 1 C seasoned brown rice, prepared with 1 tsp olive oil
  • 1 C cooked summer squash, topped with 1 tsp soft margarine
  • 1 C watermelon cubes
  • Calorie-free beverage of choice

Snack

  • ¾ C low-fat frozen yogurt (favorite flavor)
  • Calorie-free beverage of choice

 

Day 3
Breakfast

  • 1 C cooked kasha, topped with 2 Tbsp slivered almonds and ½ C fresh sliced strawberries
  • 6 fl oz skim milk, added to kasha and/or consumed as a beverage
  • Calorie-free beverage of choice

Lunch

  • Pasta salad (1½ C cooked enriched pasta [cooled], tossed with 2 diced plum tomatoes, 5 large sliced mushrooms, ½ C chopped red or yellow bell peppers, 2 Tbsp fresh chopped scallions, 3 sliced jumbo black olives, 2 oz crumbled soft goat cheese, and 1 tsp olive oil)
  • 1 C canned pineapple chunks, drained
  • Calorie-free beverage of choice

Dinner

  • Burger (1 black-bean burger on a reduced-calorie hamburger bun, topped with 1 slice Swiss cheese and 1 Tbsp low-sodium barbecue sauce)
  • Spinach salad (1½ C baby spinach, tossed with ½ C fresh mandarin orange slices), drizzled with 1 Tbsp chunky blue-cheese dressing
  • Calorie-free beverage of choice

Snack

  • ¾ oz or about 20 large dry-roasted, unsalted peanuts
  • Calorie-free beverage of choice

 

Day 4
Breakfast

  • 1¼ C bran flakes or similar cold, dry cereal, topped with 2 Tbsp chopped walnuts and ½ C fresh blueberries
  • 8 fl oz skim milk
  • Calorie-free beverage of choice

Lunch

  • 1 small (4") wheat pita bread, served with ⅓ C hummus (favorite flavor)
  • 8 oz low-fat yogurt (favorite flavor)
  • 1 medium peach
  • Calorie-free beverage of choice

Dinner

  • 5 oz center-cut pork chop, broiled or grilled
  • 1 medium baked potato with skin, topped with 1 tsp soft margarine, 1 Tbsp reduced-fat sour cream, and 2 Tbsp fresh chopped chives
  • 1 C cooked, drained turnip greens, topped with 1 tsp soft margarine
  • Calorie-free beverage of choice

Snack

  • 4 chocolate-chip cookies (reduced fat)
  • 6 fl oz orange or apple juice (100% juice)

 

Day 5
Breakfast

  • 1¼ C oatmeal cooked in 8 fl oz skim milk, topped with 2 Tbsp golden seedless raisins and 2 Tbsp chopped pecans
  • 1 large hard-boiled egg, seasoned as desired
  • Calorie-free beverage of choice

Lunch

  • Tuna salad (mix 5-oz water-packed tuna with 2 Tbsp chopped white onion, 1 Tbsp lite mayonnaise, and 1 Tbsp Dijon mustard, then arrange 1 C shredded lettuce and 3 slices medium tomato on plate and top with tuna mixture)
  • 1 medium orange
  • Calorie-free beverage of choice

Dinner

  • 8 large shrimp, grilled
  • 1 C steamed broccoli florets, topped with 1 tsp butter
  • 1½ C wild rice, prepared with 1 Tbsp olive oil
  • 1 C fruit sorbet (favorite flavor)
  • Calorie-free beverage of choice

Snack

  • 10 large baby carrots, served with 2 Tbsp fat-free ranch dressing for dipping
  • 8 fl oz canned vegetable juice (low sodium)

*Menus planned using Food Processor SQL by ESHA

 

Review Date 7/12
G-0649

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