Sample Weekly Meal Plan

Day 1:
Breakfast:
Ham steak
Whole wheat waffles
Blueberries
Syrup
Sausage

Lunch:
Chicken Moussaka

Dinner:
Chicken Moussaka

Snack 1:
Orange

Snack 2:
½ cup Mixed nuts

Snack 3:
Granola

Day 2:
Breakfast:
Vanilla yogurt with blackberries and honey
Banana

Lunch:
Turkey cheeseburger
Sweet potato fries

Dinner:
Broccoli with cheese sauce

Snack 1:
½ cup ice cream

Snack 2:
½ cup yogurt with granola


Snack 3:
1 cup strawberries


Day 3:
Breakfast:
Breakfast pizza

Lunch:
Whole wheat turkey wraps (2)
Apple

Dinner:
Whole wheat pizza wraps (2)
Small tossed salad with balsamic vinaigrette

Snack 1:
Chocolate “mousse”

Snack 2:
Cashews

Snack 3:
Whole wheat or whole grain crackers

Day 4:
Breakfast:
Cereal with reduced fat milk
English muffin with preserves
Sliced peaches

Lunch:
Beans and rice
Baked or oven fried chicken
“Wheat” biscuits or corn muffins

Dinner:
Beans and rice
Baked or oven fried chicken
“Wheat” biscuits or corn muffins


Snack 1:
1 oz. cheese or cheese string

Snack 2:
Pineapple smoothie

Day 5:
Breakfast:
Grits
Small vegetable omelet
Turkey bacon
Beef sausage
Cheese biscuit

Lunch:
Jambalaya

Dinner:
Jambalaya

Snack 1:
15 Sweet potato fries

Snack 2:
Fiber one brownie

Snack 3:
Kale and almond salad

Day 6:
Breakfast:
Honey raisin oatmeal with pecans

Lunch:
Baked pasta casserole

Dinner:
Baked pasta casserole

Snack 1:
Small tuna salad with lettuce and tomato

Snack 2:
Apple, 2 stalks of celery and peanut butter

Snack 3:
Yellow squash

Day 7:
Breakfast:
Bagel and (raisin-cinnamon cream cheese)
Lemon water
Banana

Lunch:
London broil with roast potatoes and carrots
Macaroni and cheese
Green beans

Dinner:
Baked pasta casserole

Snack 1:
Vanilla-pumpkin pudding with whipped topping

Snack 2:
½ cup ice cream

Snack 3:
1 slice wheat toast with 1 Tbsp. hazelnut spread