Superfoods meal plan
Superfoods, foods that heal....you may have heard or read about the powerful benefits of specific foods. This isn't to say that these foods are 100% perfect, just that some are becoming better known for their positive benefits. For example, fatty fish such as salmon as well as other foods such as soy beverages, milk, yogurt, eggs and some pasta and breads can be high in omega-3 fatty acids, which have been suggested to help prevent heart disease. Many red, green or blue fruits and vegetables, such as blueberries, strawberries, citrus fruits and broccoli are high in antioxidants which may help prevent certain cancers. Legumes, fruits and vegetables and whole wheat products contain fibre, which can help keep our hearts healthy and our bowels regular. So while moderation is the key to a healthy diet, you can feel super about choosing these foods often.
Try to drink 6-8 glasses of water per day in addition to beverages listed.
To view our week-long meal plan PDF you will need Adobe Acrobat. If you don't have it, click the logo below for a free software download.
| Breakfast • 1 cup orange juice • 2 slices whole grain toast • 1 tsp peanut butter |
| Snack • 1 cup strawberries |
| Lunch Tuna wrap • 1 whole wheat tortilla • 3 lettuce leaves • ½ cup tuna • 1 tsp mayonnaise • ½ shredded carrot • 1 sliced radish • 1 cup skim milk |
| Dinner • Pasta with Beans and Basil Top with 1 tbsp Parmesan cheese Green salad • 1 cup Boston lettuce • ½ cup cucumber • ½ cup mushrooms • 1 tsp salad dressing • ½ cup frozen yogurt |
| Total calories: 1603 |
| Breakfast • 1 cup yogurt • ½ cup strawberries • ¼ cup granola • 1 cup orange juice |
| Snack • 1 pear |
| Lunch • Leftover Pasta with Beans and Basil • 1 apple |
| Snack • ¼ cup almonds • 1 cup chocolate milk |
| Dinner • 1 cup steamed rapini with garlic • ½ cup blueberries |
| Total calories: 1872 |
| Breakfast • ¾ cup whole grain cereal • ½ cup milk • ½ cup blueberries |
| Snack • ¼ cup roasted edamame (soybeans) • 1 cup green tea |
| Lunch • Leftover Asian Salmon au Poivre Green salad • 1 cup green leaf lettuce • ½ cup sliced cucumber • 1 tsp salad dressing • 1 whole wheat roll |
| Snack • 1 banana |
| Dinner • 1 cup steamed spinach with ½ cup mushrooms |
| Total calories: 1604 |
| Breakfast 1 smoothie • 1 cup milk or soymilk • 1 banana • ½ cup strawberries |
| Snack • 1 whole grain bagel, toasted • 2 slices melted Swiss cheese |
| Lunch • Leftover Meatless Tortilla Casserole • 2 carrots, cut in sticks |
| Snack • 1 apple |
| Dinner • 1 roasted chicken breast |
| Total calories: 1902 |
| Breakfast • 1 cup yogurt • ½ cup blueberries • 1 cup orange juice |
| Snack • ½ bagel • 1 oz cheddar cheese |
| Lunch • Leftover Tunisian Glazed Carrot-and-Chickpea Salad • 1 whole wheat pita • 1 apple |
| Snack • 1 cup milk • 1 pear |
| Dinner • 1 whole wheat hamburger roll Green salad • 1 cup green leaf lettuce • ½ cup grape tomatoes • ½ cup cucumber • 1 tsp salad dressing • ½ cup vanilla ice cream with • 1 sliced banana |
| Total calories: 1766 |
| Breakfast • 1 cup oatmeal • ¼ cup raisins • 1 cup orange juice • 1 cup herbal tea |
| Snack • 1 cup chocolate milk |
| Lunch • 1½ cup low-sodium vegetable soup |
| Snack • ½ cup grapes • 1 oz cheddar cheese • 4 whole wheat crackers |
| Dinner • 1 orange |
| Total calories: 1653 |
| Breakfast • ½ cup Baked Homemade Granola • ½ cup yogurt • ½ cup strawberries |
| Snack • 1 pear • 1 cup chocolate milk |
| Lunch • 1 whole wheat pita, lightly toasted |
| Snack • 1 orange |
| Dinner • Mediterranean Tuna Toss (substitute light tuna) Green salad • 1 cup boston lettuce • ½ cup sliced cucumber • 1 carrot, sliced • 1 tsp salad dressing • 1 cup frozen yogurt |
| Total calories: 1968 |
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