According to the United States Department of Health and Human Services, a healthy eating plan should focus on controlling portion sizes while emphasizing fruits and vegetables, whole grains and low-fat milk products. In addition, it should include lean meats and fish, eggs, beans and nuts, and be low in saturated fat, cholesterol and added sugars. By following a sensible weekly meal plan, you'll lower your risk for heart disease and other serious health conditions.
Monday
The Vermont Department of Health recommends starting your week with a boiled egg, a toasted whole wheat English muffin with a tablespoon of fruit spread and an orange for breakfast, a bean burrito for lunch, and three ounces of baked white fish, a cup each of zucchini and red peppers and a small baked potato for dinner.
For vegetarians, dietitian and author Susan McQuillan recommends a cup of oatmeal with two tablespoons of wheat germ, an apple or pear and a cup of skim milk for breakfast. Try two cups of salad greens topped with a cup of mixed-fruit salad and a tablespoon of either balsamic or raspberry vinegar or fresh lemon juice for lunch. For dinner, eat a cup of cooked whole-wheat pasta with tomato sauce and four soy "meatballs," a cup of steamed broccoli and a half cup of orange slices. End your evening with a snack of eight tortilla chips and a quarter cup of salsa.
Tuesday
By following the Health and Human Service Department's "Dietary Approaches to Stop Hypertension" program, you will eat well and help lower your blood pressure. Begin your day with 3/4 cup of bran cereal with a banana in low-fat milk, a slice of toast and cup of orange juice. For lunch, eat a chicken salad sandwich on whole wheat with Dijon mustard, a cup of salad with a teaspoon of low-fat Italian dressing and a cup of fruit cocktail. Dinner consists of three ounces of eye of the round beef, two tablespoons of fat-free beef gravy, a cup of green beans and a small baked potato. Snack on unsalted almonds, raisins and a half cup of nonfat fruit yogurt during the day.
Wednesday
For the middle of the week, the Vermont Department of Health suggests beginning the day with two scrambled eggs, a slice of whole-wheat toast with a teaspoon of trans fat-free margarine and a seasonal fruit. At lunch, try a cup of minestrone soup with a side salad topped with a tablespoon of low-fat dressing. Finish your hump day with one-and-one-third cups of beef stroganoff and a cup of cooked broccoli and cauliflower topped with a tablespoon of shredded cheese.
Thursday
For breakfast on Thursday, go back to either whole grain or bran cold cereal with one-half cup of skim milk and a half a banana. Try vegetarian chili for lunch. Finish your day with three ounces of baked chicken breast with the skin removed, a half cup of wild or brown rice, a half cup of cooked carrots and peas.
Friday
Celebrate the end of the workweek by starting your day with two slices of whole-wheat French toast and two teaspoons of unsweetened applesauce mixed with a tablespoon of maple syrup and eight ounces of non-fat yogurt. For lunch, have a cup of low-fat cottage cheese mixed with a half cup of fruit cocktail, a salad of baby carrots and cherry tomatoes topped with a quarter cup of low-fat ranch dressing and a slice of whole-wheat bread with a teaspoon of fruit spread.
Saturday
Begin the weekend with a slice of whole-wheat toast with a tablespoon of peanut butter, a cup of nonfat fruit yogurt and an orange. For lunch, have a whole-grain tuna sandwich with tomato and lettuce, a cup of low-fat cottage cheese and an apple. Spice up dinner with veggie fajitas and one-and-a-half cups of spinach salad with nonfat dressing.
Sunday
For breakfast on Sunday, eat two pancakes topped with a half cup of frozen berries and the applesauce, maple syrup mix from Friday. For lunch, try a cup of cooked whole-wheat pasta with mixed vegetables tossed with a tablespoon low-fat Italian dressing and two tablespoons of Parmesan cheese. For dinner, try baked chicken nuggets, a cup of green beans and a small baked potato with two teaspoons of trans fat-free margarine.
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