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Healthy summer meal plan
Nobody wants to stuff themselves in this heat. Our new dietitian-designed menu delivers seven days of light and nutritious fare
Updated November 2, 2012
Eating a diet that includes a variety of nutritious foods including lots of vegetables and fruits, whole grains and good sources of protein is a great way to ensure you greet summer looking and feeling your best. This meal plan will help you kick-start a season of healthy eating.
How to use our meal plan:
Use the calendar below to get your daily menu or click on the week-long meal plan PDF to print your complete seven-day diet.
MONDAY
| Breakfast ½ cup cottage cheese ½ cup strawberries, halved 1 slice whole wheat toast 1 tsp butter 1 cup orange juice |
| Snack 2 graham crackers ¼ cup almonds |
| Lunch 1 cup Boston lettuce ½ a cooked chicken breast, cut in strips ½ cup cooked green beans ¼ cup grape tomatoes 1 tbsp salad dressing |
| Snack 1 cup yogurt 1 apple |
| Dinner Salmon with lemony vegetables and capers 1 cup cooked brown rice ½ cup cooked broccoli rabe |
| Total calories: 1739 kcal |
TUESDAY
| Breakfast 1 scrambled egg 1 slice wheat toast 1 cup cubed honeydew melon 1 cup skim milk |
| Snack 1 banana 1 granola bar |
| Lunch Simple salmon wrap - 1 whole wheat tortilla - 1 cup spinach - 1 tsp. honey mustard dressing - ½ cup red pepper strips - 3 oz leftover salmon |
| Snack |
| Dinner Orange-spiced Korean beef 1 cup rice noodles 1 cup steamed green beans |
| Total calories: 1873 kcal |
WEDNESDAY
| Breakfast 1 cup whole grain cereal ½ cup skim milk ½ cup blueberries 1 cup orange juice |
| Snack 1 cup low-fat yogurt |
| Lunch Leftover Orange-spiced Korean beef - ½ leftover brown rice 1 small green salad - 1 cup green salad - ½ cup chopped cucumber - 1 sliced carrot |
| Snack 1 apple 2 oz cheese |
| Dinner Spring risotto with chèvre 1 spinach salad - 1 c. fresh spinach - ½ cup sliced strawberries - ¼ cup sliced almonds ½ cup ice cream |
| Total calories: 2056 kcal |
THURSDAY
| Breakfast 2 slices wheat toast 1 tbsp peanut butter 1 banana (either whole or sliced on toast) 1 cup skim milk |
| Snack 1 orange |
| Lunch Leftover Spring Risotto with chèvre ½ sliced avocado 1 cup Boston lettuce ½ sliced tomato 1 tsp vinaigrette dressing |
| Snack 1 cup low-fat yogurt |
| Dinner Orzo, chicken and sage simmer pot 6 stalks steamed asparagus 3 small boiled red potatoes |
| Total calories: 1667 kcal |
FRIDAY
| Breakfast 1 quick smoothie - 1 cup chocolate milk or soy milk - 1 banana - 2 ice cubes |
| Snack 1 toasted raisin whole wheat bagel - 1 tsp butter 1 cup orange juice |
| Lunch Turkey wrap - 3 oz turkey - 1 whole wheat tortilla - ½ cup arugula - ¼ cup dried cranberries 1 cup vegetable soup |
| Snack 1 apple |
| Dinner Kofta Beef Kebabs 1 whole wheat pita 1 cup grilled red and orange pepper strips 1 orange 1 cup raspberry sorbet |
| Total calories: 1713 kcal |
SATURDAY
| Breakfast 1 whole wheat English muffin 2 tsp jam 1 cup skim milk |
| Snack 2 graham crackers ¼ cup roasted almonds |
| Lunch Leftover Kofta Beef Kebab ½ pita 1 cup spinach 1 plum |
| Snack 1 banana 1 cup yogurt |
| Dinner Spring Tofu Scramble 1 cup minestrone soup ½ cup potatoes au gratin Green salad - 1 green leaf lettuce - ½ cup sliced grape tomatoes - 2 carrots, grated in strips 2 chocolate chip cookies |
| Total calories: Approximately 1686 kcal |
SUNDAY
| Breakfast 3 pancakes 2 tbsp maple syrup ½ cup blueberries 1 cup skim milk |
| Snack 2 plums |
| Lunch 1 feta-spinach omelette - 3 eggs - 2 oz feta cheese - ½ cup spinach 2 slices whole wheat toast - 1 tsp. butter |
| Snack 1 granola bar |
| Dinner Island chicken with minty melon salsa 1 cup cooked wild rice 1 cup cooked green beans |
| Total calories: 1602 kcal |
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