Breakfast
· 1/2 cup (125 mL) skim milk
· 1/2 cup (125 mL) orange juice with pulp
· 1 piece multi-grain bread, toasted, spread with 1 tbsp peanut butter |
Lunch
· Roast-beef sandwich made with 2 slices multi-grain bread, 1 slice roast beef, 2 squirts mustard, 1 tbsp (15 mL) low-fat mayonnaise, 1/2 cup (125 mL) alfalfa sprouts, 4 tomato slices and 4 cucumber slices.
· 1/2 cup (125 mL) carrot sticks
· 1/2 cup (125 mL) zucchini sticks |
Dinner
· 1/2 cup (125 mL) skim milk
· Bistro Onion Soup – 1 serving
· 3 slices baguette
· Spinach and Pepper Stir-Fry – 1 serving
· 1 seasonal fresh fruit |
Daily calorie total: 1150 |
Breakfast
· 1/2 cup (125 mL) skim milk
· 1/2 grapefruit
· 1 hard-boiled egg
· 1 cup (250 mL) instant oatmeal |
Lunch
· Spinach and Pepper Stir-Fry (leftover from Monday's dinner) – 1 serving
· 1/2 can canned salmon, drizzled with 1 tsp (5 mL) balsamic vinegar and 1 tsp (5 mL) olive oil
· 2 slices whole wheat bread
· 1 seasonal fresh fruit |
Dinner
· 1/2 cup (125 mL) skim milk
· Amazing Veggie Burgers – 1 serving
· Sweet 'n' Sour Coleslaw – 1 serving |
Daily calorie total: 1195 |
Breakfast
· 1/2 cup (125 mL) skim milk
· 1/2 cup (125 mL) cold cereal
· 1/2 bran muffin
· 1 small orange |
Lunch
· Fabulous French Tuna Sandwich – 1 serving
· 1 slice Swiss cheese
· 1/2 cup (125 mL) raw snap peas
· 1/2 cup (125 mL) red bell peppers, sliced |
Dinner
· 1/2 cup (125 mL) skim milk
· Maple-Dill Chicken Breast – 1 serving
· 1 cup (250 mL) steamed green beans
· 1 cup (250 mL) steamed brown rice |
Daily calorie total: 1165 |
Breakfast
· 1/2 cup (125 mL) skim milk
· 1/2 cup (125 mL) cranberry juice
· 1 hard-boiled egg
· 1/2 bran muffin |
Lunch
· Maple-Dill Chicken Breast (leftover from Wednesday's dinner) – 1 serving
· 1 cup (250 mL) steamed green beans
· 1 cup (250 mL) steamed brown rice |
Dinner
· 1/2 cup (125 mL) skim milk
· Warm Portobello and Onion Salad – 1 serving
· Layered Vegetable Casserole – 1 serving
· 1 seasonal fresh fruit |
Daily calorie total: 1175 |
Breakfast
· 1/2 cup (125 mL) skim milk
· 1 slice multi-grain bread, toasted
· 1 slice cheddar or Swiss cheese
· 1/2 cup (125 mL) apple juice |
Lunch
· Cosy Ham-and-Bean Soup – 1 serving
· 1 slice multi-grain bread, toasted
· 1 cup (250 mL) sliced assorted veggies with 2 tbsp (30 mL) low-fat vegetable dip
· 1/2 cup (125 mL) fat-free yogurt
· 1 seasonal fresh fruit |
Dinner
· 1/2 cup (125 mL) skim milk
· Eggplant and Red-Pepper Pasta Sauce – 1 serving
· 1 cup (250 mL) cooked whole wheat pasta
· 1 seasonal fresh fruit |
Daily calorie total: 1050 |
Breakfast
· 1/2 cup (125 mL) skim milk
· 1 slice whole wheat bread, toasted
· 1 slice cheddar cheese
· 1/2 cup (125 mL) pineapple juice |
Lunch
· Grilled Tomato and Veggie Sandwich – 1 serving
· 1 seasonal fresh fruit |
Dinner
· 1/2 cup (125 mL) skim milk
· Thai Peach Salad – 1 serving
· Thai Spicy Noodles – 1 serving |
Evening Snack
· 1/2 cup (125 mL) sherbet |
Daily calorie total: 1250 |
Brunch
· 1/2 cup (125 mL) skim milk
· 1/2 cup (125 mL) orange juice
· New Eggs Benedict – 1 serving
· 1 whole wheat English muffin, toasted
· 1 seasonal fresh fruit |
Dinner
· 1/2 cup (125 mL) skim milk
· Roast Red Pepper Soup – 1 serving
· Spicy Pork and Peppers – 1 serving
· 1 cup (250 mL) whole wheat pasta |
Evening Snack
· Caramel Almond Tart – 1 serving
· 1 seasonal fresh fruit |
Daily calorie total: 1170 |
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