The fresh start meal plan
Ring in the new year with this dietitian-designed healthy meal plan
Updated November 13, 2012
Many of us have seen a year of ups and downs, whether it be the housing market, economy or job market. Things seem to be on the up-swing, so 2010 will hopefully be a fresh start for everyone. For a fresh start to a healthy diet, check out this meal plan that keeps your total calories in check, provides a balance of nutrients and even permits an occasional treat.
How to use our meal plan
1. Use the calendar below to get your daily menu.
2. Click on the week-long meal plan PDF to print your complete seven-day diet.
MONDAY
| Breakfast Quick yogurt parfait: - 1 cup light fruit or vanilla yogurt - top with ½ cup blueberries and ¼ cup granola 1 cup orange juice |
| Snack 4 whole wheat crackers ¼ cup roasted almonds 1 cup tea |
| Lunch Veggie pita - 1 whole wheat pita - 1 cup Boston lettuce - ¼ cup chopped cucumber - ¼ cup shredded carrots - 2 tbsp hummus - 1 tsp lemon dressing 1 apple |
| Snack 1 hard boiled egg |
| Dinner Thai mussels Stir-fried kale ¼ baguette 1 banana |
| Total calories: 1770 kcal |
TUESDAY
| Breakfast 1 cup bran flakes ½ cup skim milk 1 cup grapefruit juice |
| Snack 1 apple 2 graham crackers |
| Lunch 1 cup vegetarian chili 10 light tortilla chips 1 cup yogurt |
| Snack 2 celery stalks 2 carrots, cut in stalks |
| Dinner Hoisin chicken with beans and tomato 1 cup brown rice ½ cup low fat ice cream |
| Total calories: 1444 kcal |
WEDNESDAY
| Breakfast 1 toasted whole wheat bagel 1 tbsp almond butter 1 cup orange juice |
| Snack 1 pear |
| Lunch Leftover hoisin chicken with beans and tomato ½ cup brown rice 1 plum |
| Snack 1 cup fruit yogurt 2 ginger snaps |
| Dinner Sloppy joes ½ cup served over whole wheat English muffins Green salad - 1 cup Boston lettuce - 5 grape tomatoes - ½ oz sunflower seeds - 1 tbsp salad dressing |
| Total calories: 1772 kcal |
THURSDAY
| Breakfast 1 toasted waffle 1 tsp butter 1 cup grapes 1 cup skim milk |
| Snack 1 banana |
| Lunch 1 cup leftover sloppy joe 1 cup vegetable soup |
| Snack ½ cup cottage cheese 1 apple, cut in small chunks |
| Dinner Pronto Italian tilapia 1 cup cooked quinoa 1 cup steamed green beans |
| Total calories: 1391 kcal |
FRIDAY
| Breakfast Simple smoothie - 1 cup chocolate milk (or soy milk) - 1 banana |
| Snack 1 apple 2 graham crackers |
| Lunch 1 turkey wrap - 1 whole wheat tortilla - ½ cup green leaf lettuce - 2 oz turkey breast - ½ cup chopped cucumber - 1 tsp mustard 1 cup yogurt 3 dried apricots |
| Snack 1 slice whole wheat bread 1 tbsp almond butter 1 cup orange juice |
| Dinner Sesame soba noodles with broccoli -add ½ cup extra firm tofu ½ cup ice cream ½ cup blueberries |
| Total calories: 1685 kcal |
SATURDAY
| Breakfast 3 pancakes 2 tbsp syrup 1 cup skim milk ½ cup strawberries |
| Snack 1 orange ¼ cup roasted almonds |
| Lunch Leftover sesame soba noodles with broccoli (with tofu) 1 cup skim milk 1 plum |
| Snack 2 rice cakes -top with 2 tbsp cream cheese 1 banana |
| Dinner Orange chicken with zucchini 1/2 cup cooked whole wheat rice 1 ice cream cone with ½ cup frozen yogurt |
| Total calories: Approximately 1437 kcal |
SUNDAY
| Breakfast ½ cup cottage cheese 1 banana 2 tbsp raisins 1 cup tea |
| Snack 1 granola bar 1 cup skim milk |
| Lunch Oriental pasta salad ½ cup steamed broccoli 1 orange ¼ cup roasted cashews |
| Snack Mini almond butter sandwich - ½ whole wheat pita - 1 tbsp almond butter - ½ tbsp jam Cut pita into quarters. Spread nut butter and jam into each. |
| Dinner Asian fettucine with tuna Spinach salad - 1 cup spinach leaves - ¼ cup mushrooms - ¼ cup strawberries 2 halves poached pears |
| Total calories: 1651 kcal |
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