Suggested meal options
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Eating healthy doesn’t have to be difficult or unpleasant or boring. Often just a little planning and preparation are all you need to insure that you and your family are eating right – and enjoying it! The following menu suggestions are intended to help you get started in creating healthier eating habits. Use your imagination a little, too – you can switch foods of the same types around to suit your own tastes. And don’t be shy with the herbs and spices, as long as they are natural and not high in salt or added sugar. Enjoy! |
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| Monday |
Breakfast: Vegetable omelet with cheese and tomato slices. 1 slice of whole grain bread with margarine. Coffee, unsweetened hot herbal tea or water.
Lunch: Tuna salad on 2 cups tossed salad vegetables and 1/2 cup whole grain pasta with italian or olive oil and vinegar dressing. Top off with sunflower seeds. Lemon water or herbal tea without sugar.
Afternoon snack: Handful of nuts or trail mix.
Dinner: Stuffed green pepper (stuffed with hamburger, onions, garlic, seasonings, and tomato) Topped off with mozzarella, feta or parmesan cheese or your favorite low fat variety. 1 small whole grain roll. Club soda or seltzer water with 1 sliced strawberry and lemon wedges.
| Tuesday |
Breakfast: 3/4 cup oatmeal with 1 1/2 T of natural peanut butter. Herbal tea, coffee or water.
Mid morning snack: 1 hard boiled egg and water with lemon.
Lunch: Open face roasted turkey sandwich. Roasted turkey slices on top of 1 slice of whole grain bread. Top off with avocado and tomato slices and shredded cheddar cheese. 2 cups of tossed salad with olive oil and vinegar. Water with lemon wedges.
Afternoon snack: 1/2 cup fresh berries with cottage cheese and water with lemon.
Dinner: Lo Carb Keto Powder mixed with 1/2 cup orange juice and 1 cup vanilla soy milk or regular 1% or 2% milk.
| Wednesday |
Breakfast: Open faced egg sandwich. Fried eggs over lean ham, cheese and 1 slice of whole grain english muffin. Coffee, hot herbal tea, or 1 cup 1% or 2% milk.
Mid morning snack: 1 small sliced apple with the skin and 1/2 T natural peanut butter.
Lunch: Grilled chicken breast on 2 cups of tossed salad vegetables with olive oil and balsamic vinegar, sesame seeds and avocado slices.
Club soda or seltzer with 2 slices of fresh peaches and lemon wedges.
Dinner: Roast beef slices on salad greens topped with creamy horseradish and tomatoes. Green tea, other herbal tea or water.
| Thursday |
Breakfast: Cottage cheese and one small fresh sliced peach. Turkey or vegetarian (soy) sausage on the side. Hot tea or coffee.
Lunch: 2 cups of tossed spinach and mixed greens salad with boiled eggs, avocado and sunflower seeds. Topped with sesame oil, soy sauce and rice vinegar. 1/2 baked potato-regular or sweet with 1 small pat of margarine. Homeade lemonade with sugar substitute.
Afternoon snack: Handful of trail mix
Dinner: Grilled salmon topped with garlic and ginger soy sauce and sesame seeds. 1 cup cooked broccoli with almonds, balsamic vinegar and parmesan cheese. 1 toasted whole grain roll. Water with lemon wedges.
| Friday |
Breakfast: Scrambled eggs with onions, garlic and mushrooms, topped with feta cheese. 1 slice of whole grain bread with margarine. Hot herbal tea or coffee
Mid morning snack: 1 cup chocolate or vanilla pudding with artificial sweetener (no sugar added).
Lunch: Salad with a cup of tuna or chicken on top
Afternoon snack: 1 hard boiled egg
Dinner: Vegetable plate: 1 cup pinto beans, 1 cup fresh coleslaw, and 2 cups tossed salad greens with fresh onions and cucumbers in vinegar and olive oil.
Homemade lemonade with artificial sweetener.
| Saturday |
Breakfast: Smoked salmon with low fat cream cheese and 1/2 of one small whole grain bagel or english muffin. Coffee or green tea.
Lunch: Chicken salad over 2 cups tossed salad vegetables with tomato and onion slices drizzled with olive oil, balsamic vinegar, and lemon juice.
Afternoon snack: 1 cup of vanilla yogurt (with no added sugar and artificial sweetener) topped with 1/4 cup granola/nut mixture.
Dinner: Pan Fried (not deep-fried) catfish with drizzled creole sauce (cajun spiced low fat thousand island), 1 cup fresh coleslaw and 1/2 cup red new potatoes with onions. Water with lemon or green tea.
| Sunday |
Breakfast: 1 cup of soy or regular milk and 1/2 cup orange juice (juice is optional-add more milk in place of juice if preferred). Add 1/4 cup of frozen or fresh mixed berries and blend well in blender.
Mid morning snack: Fresh carrots with 1 T natural peanut butter
Lunch: Roasted chicken with 1cup string beans, 1/2 cup of mashed sweet potatoes and 1 small whole grain roll with margarine. Water with lemon wedges.
Afternoon snack: Cottage cheese with tomato slices
Dinner: Grilled shrimp over 2 cups tossed salad ingredients topped with walnuts and almonds sauteed in margarine or olive oil, and sprinkled with parmesan cheese. Toss with italian dressing if preferred. Green tea or water.
