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