Whole-Month Meal Planner With Weekly Shopping List Page 2
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5Whole-Month Meal Planner
Week 1
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Breakfast
1 cup oatmeal
2 slices whole-
1 whole-grain Eng-
1½ cups oat-ring
2 whole-grain
1 cup oatmeal with
1 whole-grain
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topped with 1 cup
wheat toast with
lish muffin with ½
cereal topped with
waffles
2 Tbsp raisins .
English muffin
2 starch
strawberries,
1 Tbsp peanut
cup yogurt cheese
1 sliced small
¾ cup blueberries
2 Tbsp chopped
topped with
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1 fruit
2 Tbsp chopped
butter
and 2 tsp light jam
(4 oz .) banana,
2 Tbsp chopped
peanuts, 1 cup
2 tsp soft
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1 milk
nuts, 1 cup nonfat
½ cup fruit cocktail
1 small banana
2 Tbsp pumpkin
walnuts
nonfat milk
margarine
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2 fat
⁄
milk
in water
Latte made with
seeds, 1 cup
2
cup plain/
1 small apple
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3
Average per meal:
⁄
2
cup plain fat-free
1 cup nonfat milk
nonfat milk
flavored fat-free
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3
390 cal/57 g carbs
yogurt
yogurt
⁄
Lunch
1 6-inch whole-
2 oz . grilled salmon
Platter with
1
cup
2 oz . lean roast
2 oz . grilled
1½ cups pea, lentil
2 oz . tuna in water
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3
wheat pita filled
Medium (6 oz .)
beef, lettuce,
chicken breast
or bean soup
mixed with 1 Tbsp
hummus, ½ 6-inch
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2 starch
⁄
with 2 oz . sliced
baked potato with
tomato slices, 1 oz .
2
cup brown rice
Salad with 1 cup
fat-free mayo,
wheat pita, 1 cup
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3
2 veggie
turkey breast,
2 Tbsp reduced-fat
reduced-fat cheese
with 1 Tbsp pine
lettuce, 1 cup mix-
plus lettuce and
carrot sticks,
1 milk
lettuce, tomato
sour cream
on a medium (2 oz .)
nuts
ture of mushrooms,
tomato on 2 slices
1 cup pepper
2 meat
and mustard
1 cup sautéed
whole-wheat roll
1 cup sautéed
peppers, carrots,
of whole-wheat
slices, 1 oz . low-
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2 fat
Salad with 1 cup
broccoli with 1 tsp
Salad with 1 cup
spinach with 1 tsp
tomato
bread
fat feta cheese, 8
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Average per meal:
lettuce, 1½ cups
olive oil
lettuce, 1 cup
olive oil
Dressing of 2 tsp
1 cup steamed
olives
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490 cal/52 g carbs
⁄
each tomato and
2
cup flavored
⁄
cherry tomatoes
Latte with 1 cup
olive oil+vinegar of
green beans
2
cup plain fat-free
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3
3
cucumber
light fat-free yogurt
Dressing of 1 tsp
nonfat milk
your choice
topped with 2 Tbsp
yogurt
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⁄
Dressing of 2 tsp
olive oil+vinegar of
2
cup flavored
slivered almonds
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3
olive oil+vinegar of
your choice
light fat-free yogurt
1 cup nonfat milk
•
your choice
1 cup nonfat milk
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1 cup nonfat milk
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3 oz . grilled
1 cup all-bean chili
3 oz . grilled salmon
⁄
3 oz . tuna in water
3 oz . grilled pork
3 oz . grilled shrimp
Dinner
2
cup whole-wheat
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3
⁄
chicken breast
with 2 Tbsp grated
2
cup brown rice
mixed with 1 Tbsp
loin
1 cup homemade
spaghetti with
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3
2 starch
topped with
reduced-fat cheese
1 cup cooked
fat-free mayo, plus
½ cup corn
3-bean salad made
½ cup tomato
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2 veggie
1 tsp pesto
Salad with 1 cup
carrots
¼ cup diced
1 slice wheat bread
with 1 tsp olive oil
sauce and 3 oz .
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1 fruit
⁄
cup whole-
lettuce, ½ cup
1 cup strawberries
avocado, lettuce
with 1 tsp soft
1 Tbsp diced
2
ground turkey
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3
3 meat
wheat couscous
each tomato and
½ oz . piece dark
and tomato on a
margarine
avocado
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½ cup steamed
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2 fat
1 cup grilled or
cucumber
chocolate
medium (2 oz .)
1 cup sautéed
1 cup steamed
green beans
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Average per meal:
roasted zucchini
Dressing of 2 tsp
wheat roll
green beans with 1
broccoli
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1 cup melon cubes
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530 cal/55 g carbs
brushed with
olive oil+vinegar of
1 cup cherry
tsp olive oil
1 cup strawberries
½ oz . piece dark
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1 tsp olive oil
your choice
chocolate
tomatoes
1 small banana
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1 cup melon cubes
100% juice frozen
½ cup canned
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fruit bar
pineapple
Snack
4 whole-wheat
2 small cookies
3 graham-cracker
½ whole-wheat
3 graham-cracker
2 small cookies
¾ cup oat-ring
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crackers
1 cup melon cubes
squares with
English muffin with
squares with
1 small apple
cereal topped with
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1 starch
1 cup vegetable or
1 cup nonfat milk
½ Tbsp peanut
1 oz . reduced-fat
½ Tbsp peanut
⁄
cup plain nonfat
¾ cup blueberries
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2
3
1 fruit
tomato juice
flavored with sugar-
butter
cheese and tomato
butter
yogurt
1 Tbsp chopped
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1 milk
1 oz . reduced-fat
free syrup
¾ cup blueberries
slices
½ cup fruit cocktail
walnuts
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1 fat
cheese
1 cup nonfat milk
1 medium peach
in water
1 cup nonfat milk
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Average per meal:
Latte with 1 cup
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310 cal/42 g carbs
nonfat milk
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Parent category: Life