Healthy eating offers a myriad of benefits, including decreased risk of chronic disease, enhanced energy and easier weight control. Eat a variety of foods from all of the major food groups weekly to take in an optimal number of nutrients, antioxidants and phytochemicals. When you are busy, planning in advance can help you stick to a seven-day healthy eating menu that contains between 1,800 and 2,000 calories per day.
Day One: 1,898 Calories
Begin with a breakfast that includes a multigrain bagel with 1 tbsp. light cream cheese, half of a grapefruit and 1 cup skim milk. In the mid-morning have 8 oz. orange juice. For lunch, make a sandwich with 2 oz. all-natural, uncured ham, two slices of whole wheat bread, mustard, sliced tomatoes and 1 oz. Swiss cheese. Have 2 cups low-sodium tomato and roasted red pepper soup on the side. In the mid-afternoon, have 8 oz. plain yogurt with 1 cup blueberries. At dinner, broil 4 oz. chicken breast and make 1 cup brown rice and a large green salad topped with balsamic vinegar and 1 tbsp. olive oil. For dessert, have ½ cup low-fat pudding.
Day Two: 1,839 calories
Start your day by having 1 cup low-fat cottage cheese with 3/4 cup shredded wheat and half of a grapefruit. Mid-morning, toast a whole-wheat pita and top it with 2 tbsp. sesame seed butter. At lunch, combine 1 cup romaine lettuce, 3 oz. water-packed tuna, 1/2 cup chopped tomatoes, 1/2 cup carrots and 1/2 cup cucumbers with 1 tsp. olive oil and balsamic vinegar. Have 6 oz. nonfat Greek yogurt with six strawberries for dessert. Mid-afternoon, top two rye crisps with 2 oz. deli turkey and 1 oz. cheddar cheese. For dinner, stir fry 5 oz. tofu in 1 tsp. olive oil and add it to 1 1/2 cups whole-wheat spaghetti tossed with 1 tbsp. olive oil, 1 oz. shredded mozzarella cheese, 1 cup broccoli and ½ cup chopped tomatoes.
Day Three: 1,855 Calories
Cook 1/3 cup dry oatmeal in 1 cup skim milk with 1 cup frozen blueberries and 1/2 oz. walnuts for breakfast. Have a morning snack that consists of 1 tbsp. peanut butter on five celery sticks. At lunch, make a sandwich with 3 oz. broiled chicken breast, 1 oz. Swiss cheese, a quarter of an avocado, sliced tomato and lettuce on a whole-grain English muffin. Have a cup of minestrone soup with five woven wheat crackers as a snack. For dinner, bake 5 oz. trout and eat with 10 steamed asparagus spears and 1 cup wild rice blended with 1 cup sautéed mushrooms with 1 tbsp. olive oil.
Day Four: 1,960 calories
Spread 2 tbsp. almond butter on two slices whole wheat toast and have with a sliced pear. Mid-morning, have 1 oz. Swiss cheese melted on an English muffin. At lunch, create a salad with 2 cups romaine lettuce, one crumbled veggie patty, 1/4 cup part-skim mozzarella cheese, 2 tsp. sunflower seeds, half of a chopped tomato and 1/2 cup shredded carrots with 1 tbsp. balsamic vinegar and 1 tsp. olive oil. For a snack, have 1/4 cup hummus with a sliced red bell pepper. At dinner, make a frittata with two whole eggs, two egg whites, 1/2 cup sliced zucchini and 1 oz. feta cheese. Have a cup of steamed quinoa and a green salad on the side with 2 tsp. of olive oil and lemon juice. For dessert, bake an apple and top with 2 tsp. brown sugar, cinnamon and 1 tbsp. chopped walnuts.
Day Five: 1,830 Calories
Blend a smoothie consisting of 8 oz low-fat milk, one banana, eight frozen strawberries, ½ cup frozen cherries, one scoop chocolate protein power and four ice cubes. For a mid-morning snack, have 1 cup low-fat cottage cheese with a sliced kiwi. At lunch, make a burrito with 3 oz. broiled chicken breast, 1/2 cup cooked black beans, 1 oz. Monterey jack cheese, salsa and a quarter of an avocado on a whole-wheat tortilla. Snack on 1 oz. unsalted peanuts midday. For dinner, toss 1 1/2 cups whole wheat spaghetti with 1 oz. goat cheese, 1/2 cup steamed broccoli, 1/2 cup chopped tomato and 1/2 cup cooked green beans. Have a peach and 8 oz. skim milk for dessert.
Day Six: 1,815 Calories
Make an open-faced breakfast sandwich with a toasted whole-wheat English muffin topped with five scrambled egg whites, four steamed spears of asparagus and 1 oz. Swiss cheese for breakfast. Have a cup of fresh raspberries and a glass of skim milk on the side. For a snack, have 2 tbsp. almond butter with an apple. At lunch, broil a veggie patty and have with 1 oz. goat cheese, a slice of tomato and a whole grain roll with 1 cup vegetable soup. Mid-afternoon, you could snack on 1 cup fresh pineapple with 1/2 cup low-fat cottage cheese. At dinner, bake a 4-oz. pork chop and have with 1 cup zucchini sautéed in 1 tsp. olive oil and a baked sweet potato.
Day Seven: 1,970 Calories
At breakfast, toast two whole-grain toaster waffles and have with 6 oz. plain, nonfat Greek yogurt and 1 cup sliced strawberries. Enjoy a 200-calorie energy bar for a mid-morning snack. Lunch could consist of a sandwich made with 3 oz. lean roast beef, 1/2 oz. goat cheese and three strips roasted red pepper on a whole-wheat roll. Eat an orange for dessert. In the afternoon, enjoy 10 whole-wheat woven wheat crackers and 1 tbsp. peanut butter. At dinner, broil 5 oz. tilapia seasoned with adobo spice and have with 1 cup steamed quinoa mixed with 1/2 cup black beans and 1 cup roasted zucchini. A glass of skim milk and two small oatmeal cookies makes a mid-evening dessert.
References
- Helpguide.org: Easy Tips for Planning a Healthy Diet and Sticking to It
- "Clean Eating Magazine"; Your 14-Day Clean Eating Meal Plan; Heather Bainbridge, R.D.; November/December 2009
Member Comments