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