7-Day Meal Plan

  1. Day 1

    Photo by Falling Cloudberries
    Breakfast: Nutty Toast
    2 slices of whole-grain or sprouted-grain bread, toasted and smeared with 1 tablespoon nut butter (almond butter, peanut butter, etc.)
    1 large grapefruit or orange

    Lunch: Very Veggie Salad (pictured)
    1 cup of spinach
    2 cups of mixed veggies
    1/2 cup of black-bean-and-corn salsa (bought or homemade)
    2 tablespoons of feta cheese
    1 small whole-grain roll

    Men: Add a couple of ounces of chicken, pork, or beef. Or, if you're not into salads, you can substitute with another lunch choice below.

    Snack: Cheese, Please
    1 ounce of low-fat cheese (a slice of 2 percent American or a piece of mozzarella string cheese)
    1 small handful of whole-grain crackers
    1 small piece of fruit

    Men: Add 2 more small handfuls of crackers.

    Dinner: Perfect Pair -- Spaghetti and Meatballs
    1 cup of pasta mixed with tomato sauce or olive oil and garlic
    4 ounces of turkey meatballs or another low-fat meatball
    1 cup of veggies

    Snack: Free Fruit
    1 cup of fruit, like melon or berries

    Men: Add 1/2 cup of frozen yogurt.

    Mm.. check out these yummy, healthy snacks.
  2. Day 2

    Photo by 50 Great Appetizers
    Breakfast: Naner Love
    1 cup of whole-grain, high-fiber cereal (like Kashi or Barbara's)
    1 banana
    1 cup of low-fat milk or yogurt

    Lunch: Tuna Sammie
    2 slices of whole-grain bread
    3/4 cup of tuna (or chicken) salad, made with light mayo
    1 cup of sugar snap peas, carrots, and celery (or any veggies other than starchy ones like peas, potatoes, and corn)
    1 cup of fruit, like melon or berries

    Snack: Trail-mix Fix
    2 tablespoons of dried fruit (cranberries, apricots, blueberries)
    2 tablespoons of almonds or sunflower seeds

    Men: Add another 2 tablespoons of dried fruit.

    Dinner: South of the Border Quesadilla (pictured)
    2 corn tortillas (crisped in an oven using small amount of spray oil)
    1/2 cup of nonfat vegetarian refried beans
    1 ounce of shredded low-fat cheese

    Layer each ingredient in between the crisp tortillas and bake the dish in a 360-degree oven for 5 minutes. Top with lettuce or cabbage, tomatoes, onions, pared cucumber, and salsa.

    Men: Add a couple of ounces of grilled chicken, pork, or beef.

    Snack: Frozen Delight
    1/2 cup of fat-free, no-sugar-added frozen yogurt

    Get more ideas by browsing through our recipes.
  3. Day 3

    Photo by Weight Watchers in 20 Minutes
    Breakfast: Berry-meal (pictured)
    1 cup of oatmeal with 1 cup berries
    2 tablespoons of nuts or seeds

    Lunch: Turkey Roll-up
    1 medium tortilla
    2 ounces of turkey breast
    1 ounce of low-fat cheese
    1 cup of lettuce, tomato, cucumber, radish, and celery (or the veggies of your choice) stuffed inside or served on the side, depending on your mood

    Snack: Cottage Crunch
    1/2 cup of cottage cheese mixed with 3 tablespoons of low-fat granola and 1 cup of fruit

    Men: Add a handful more of granola.

    Dinner: Couscous Yum-yum
    1 cup of couscous pilaf
    4 ounces of chicken
    1 cup of steamed veggies

    Men: Add 2 or 3 more ounces of chicken.

    Snack: Fruit Is Your Friend
    1 cup of melon or berries

    Men: Add 1/2 cup of yogurt or frozen yogurt and 1/2 cup more of fruit.

    Take a look at these ways to eat healthy at work.
  4. Day 4

    Photo by Art of the Slow Cooker
    Breakfast: Perfect Parfait
    1/2 cup of granola or Mueslix cereal
    1 cup of diced melon, peaches, or apples (your fave fruit)
    1 cup of low-fat yogurt or milk

    Lunch: Couscous Redo
    1 cup of couscous pilaf (left over from night before; served hot or cold)
    3 ounces of chicken breast
    1 cup of steamed veggies

    Men: Add a couple more ounces of chicken.

    Snack: Mediterranean Munchies
    1/2 of a whole-wheat pita
    1/4 cup of hummus (or another bean spread)
    1/2 cup of grapes or another fruit

    Men: Eat a whole pita.

    Dinner: Sensible Salmon (pictured)
    1 medium baked sweet potato or 1 cup of baked new potatoes
    3 ounces of grilled salmon
    1 cup of steamed veggies

    Men: Add 2 or 3 more ounces of salmon.

    Snack: Straight-up Chocolate
    1 ounce of dark chocolate (the really good stuff)

    Search for more healthy ideas with our recipe finder.
  5. Day 5

    Photo by The Biggest Loser Cookbook
    Breakfast: Egg-cellent Choice (pictured)
    1/4 cup of cooked egg substitute or 1 scrambled egg
    1/3 cup of sauteed potatoes

    Top with salsa and roll up in a small flour tortilla.

    Men: Add another egg.

    Lunch: Crunchy Grilled Cheese
    2 slices of whole-grain bread
    1 ounce of cheese (1 slice); any cheese will do, but try something new, like Gouda, for fun
    1 or 2 chipotle chile peppers
    1/4 of a tart apple, sliced

    Place cheese, chipotle, and apple between the slices of bread. Lightly spread butter substitute on outside of bread and place in a saute pan on low heat until cheese starts melting. Flip after about 2-3 minutes so both sides get browned.

    1 cup of carrots, celery, radishes, cucumber, and/or cherry tomatoes on the side

    Snack: Go Granola
    1 cup of chopped fruit or 1 large piece of fruit
    1 cup of low-fat yogurt
    3 tablespoons of low-fat granola

    Men: Add a few more spoonfuls of granola.

    Dinner: Chicken with a Twist
    1 cup of cooked brown rice
    2 ounces of chicken breast, sliced and stir-fried with 1 cup of veggies
    1/2 cup of edamame (fresh soy beans)

    Men: Add a couple more ounces of chicken.

    Snack: Movie Food
    1 1/2 cups of light popcorn (no butter)

    Click here for even more healthy breakfast and lunch options!
  6. Day 6

    Photo by Back to the Family
    Breakfast: Start Simple
    1 medium whole-grain pita
    1 cup of low-fat cottage cheese
    2 tablespoons of dried fruit

    Lunch: Asian Chicken Salad
    2 cups of shredded lettuce
    1/2 cup of mandarin oranges
    2 ounces of shredded chicken
    2 tablespoons of sliced almonds
    1 tablespoon of light salad dressing
    1 small whole-grain roll

    Men: Add a couple of extra ounces of chicken.

    Snack: Go Nuts
    1 slice of whole-grain bread
    1 tablespoon of nut butter (peanut, almond, etc.)
    1 cup of grapes or another fruit, or 1 banana

    Men: Eat two slices of bread.

    Dinner: Pizza with Pizzazz (pictured)
    2 medium-size slices of homemade thin-crust veggie pizza (use whole-wheat dough or an English muffin, and top with 2 tablespoons of tomato sauce and 1 ounce of low-fat cheese)
    1 cup of spinach or mixed greens salad
    2 teaspoons of a light vinaigrette

    Snack: Pick a Fruit, Any Fruit
    1 cup of melon or berries or 1/2 cup of another fruit

    Men: Add 1/2 cup of yogurt or frozen yogurt.

    Search our recipe finder for more great ideas!
  7. Day 7

    Photo by Ingrid Hoffman
    Breakfast: The Tasty Trio
    2 slices of whole-grain or sprouted-grain bread
    2 scrambled eggs or 1/2 cup of egg substitute
    1 cup of berries or melon

    Lunch: Tofu Sandwich (don't knock it til you've tried it)
    1 medium whole-grain pita
    3 ounces of tofu (or 1/4 cup of hummus)
    1 cup of sliced radish, cucumber, onion, lettuce, and carrot
    1 cup of melon or berries or 1/2 cup of other fruit

    Snack: Trail Mix
    2 tablespoons of dried fruit
    2 tablespoons of nuts or seeds

    Men: Add another 2 tablespoons of dried fruit.

    Dinner: Choose Your Protein (pictured)
    1 cup of barley apple salad (1 cup of cooked barley or any other whole grain, mixed with 1/2 of a diced apple)
    4 ounces of grilled chicken, fish, beef, or pork tenderloin
    1 cup of steamed veggies

    Snack: Cookie (Moderation) Monster
    2 small cookies

    Click here for more yummy, good-for-you recipes.