Sample Weekly Meal Plan printable pdf download

Sample Weekly Meal Plan

Day

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Blueberry

Breakfast

2 Hard boiled

Quick cooking

Leftover plain

Weekend

Banana

Breakfast

scones* with

smoothie made

eggs served on a

oatmeal topped

cooked barley

waffles **

muffin** with

fruit salad and

with yogurt,

whole grain

with dried

topped with

served with

sliced lower fat

lower fat yogurt

frozen berries

tortilla with

cranberries,

raisins, sliced

peanut butter,

cheddar cheese

and ground flax

tomatoes and

almonds, and

apple, cinnamon

sliced banana

leftover bean

milk

and milk

and a glass of

dip

milk

Salmon cakes

Zesty bean dip*

Leftover greek

Mushroom

Whole grain

Leftover ginger

Mango quinoa

Lunch

with lemon

with carrots,

salad and

barley risotto*

English muffin

turkey stir fry

salad* and a

sauce*, side

broccoli, and

chicken in a

with cumin

topped with low

wrapped in a

yogurt

green salad, a

homemade pita

whole wheat

crusted fish***

sodium canned

whole grain

whole-wheat

chips and a glass

pita and a

and a glass of

tuna, sliced red

tortilla and a

bun and a glass

of milk

yogurt

milk

peppers and a

glass of milk

of milk****

yogurt

Greek salad*,

Homemade

Turkey

Ginger turkey

Arrabiata pasta

Chicken and

Dinner

chicken skewers

pizza** topped

meatballs with

stir fry*** over

sauce*** with

sweet potato

white bean

made with

with veggies and

braised apples**

brown rice with

leftover turkey

quesadillas*

chili*, a whole

Mediterranean

sardines and a

served over wild

a glass of milk

meatballs over

with tomatillo

wheat flax

marinade*,

glass of milk

rice with

whole grain

cucumber salsa*

dinner roll* and

whole grain

steamed

spaghetti with a

a glass of milk

garlic toast and

vegetables and a

glass of milk

a glass of milk

glass of milk

Sliced

Peanut butter

Slice of lower fat

Baby carrots and

Baked pita chips

Broccoli and

Whole-grain

Snack

cucumbers with

and sliced apple

cheese with low-

yogurt and herb

with homemade

carrots with

crackers with

tzatziki

sodium crackers

dip

guacamole

hummus dip

pesto and

tomato slices

*Recipe from Quick and Health cookbook, Vol. 4 ** Recipe from Quick and Healthy cookbook, Vol. 3 ***Recipe from Quick and Healthy cookbook, Vol. 2

**** Choose lower fat milk like skim or 1% M.F. or substitute with a fortified soy beverage.

Sample Weekly Meal Plan

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