Healthy Recipes

The get slim for spring meal plan

Shorts season approaches! Get ready to peel off those layers with our healthy, dietitian-designed menus.
By Sarah Lambert, R.D.
Woman eating healthy meal
As we look forward to warmer weather and shedding layers, it’s a great time swap comfort food for lighter meals. This nutritious seven-day meal plan will help you kick-start your spring health regimen. MONDAY Breakfast 1 toasted whole wheat waffle 1 cup skim milk 1 banana Snack ¼ cup almonds 1 orange Lunch Tuna wrap - 1 whole wheat tortilla - ½ cup arugula - 2 oz canned tuna - 1 tsp mayonnaise - ¼ cup sliced red pepper Snack 1 cup low fat yogurt 2 rice cakes Dinner Barbecued Spicy Peanut Tofu ½ cup rice noodles 1 cup steamed broccoli 1 cup frozen yogurt Total calories: 1420 kcal TUESDAY Breakfast 1 cup All-Bran cereal ½ cup skim milk ½ cup blueberries 1 cup orange juice Snack 1 cup chocolate milk 2 graham crackers Lunch Leftover Barbecued Spicy Peanut Tofu ½ cup rice noodles ½ cup steamed broccoli Snack 2 celery stalks, cut in strips 1 carrot, cut in strips Dinner Tarragon Dijon Chicken with Asparagus ½ cup brown rice Green salad: 1 cup green leaf lettuce 5 grape tomatoes ½ cup sliced cucumber ¼ cantaloupe, cubed Total calories: 1439 kcal WEDNESDAY Breakfast 1 quick smoothie: - 1 banana - 1 cup chocolate milk or soymilk Blend together Snack 1 whole wheat bagel, toasted 1 tsp butter Lunch Leftover Dijon Chicken with Asparagus 10 baby carrots 1 plum Snack 1 apple 2 oz cheese, sliced Dinner Sesame Soba Noodles with Broccoli Add ¼ cup roasted almonds at the beginning of step 3. 1 orange Total calories: 1752 kcal THURSDAY Breakfast 2 slices whole wheat toast 2 tbsp almond butter 1 cup orange juice Snack 1 cup low fat yogurt Lunch Leftover Sesame Soba Noodles with Broccoli 1 apple Snack 2 stalks celery Fill with 2 tbsp light cream cheese Dinner Veal Scaloppine with Capers and Lemons ½ cup spaghettini Spinach salad: 1 cup spinach ½ cup sliced mushrooms ½ an orange, cut into pieces Total calories: 1467 kcal FRIDAY Breakfast 1 cup whole grain cereal ½ cup milk ½ cup sliced strawberries 1 cup milk or soymilk Snack 1 banana Lunch Carrot-lentil soup Arugula salad: 1 cup arugula ½ cup mushrooms ¼ cup sliced pear 1 tbsp salad dressingSnack 1 cup low fat yogurt 2 graham crackers Dinner Spicy Oriental Style Fish Stew 1 cup couscous, cooked 1 cup steamed green beans ½ cup ice cream Total calories: 1581 kcal SATURDAY Breakfast 3 pancakes 1 tbsp syrup 1 cup skim milk ¼ cantaloupe Snack 1 cup low fat yogurt Lunch Simple salad Nicoise 1 cup Boston lettuce 1 hard-boiled egg, sliced ½ cup green beans ½ cup chopped mushrooms 1 tbsp salad dressing 1 Greek pita Snack 2 cups air-popped popcorn 1 cup chocolate milk 1 banana Dinner 1 cup vegetable soup Sauteed Orange Chicken With Zucchini ½ cup brown rice 1 chocolate chip cookie Total calories: Approximately 1617 kcal SUNDAY Breakfast ½ homemade Belgian style waffle ½ cup strawberries ½ cup fruit yogurt 1 cup orange juice Snack 1 plum Lunch 1 cup vegetable soup 1 tuna sandwich - 3 oz canned tuna - 1 tbsp mayonnaise - 2 slices whole wheat bread - ¼ cup lettuce - 2 slices tomato Snack 4 ginger snaps ¼ cup almonds 1 cup skim milk Dinner Lemon Gremolata Fish Oven-Roasted Eggplant Boiled potatoes (3 small red potatoes) Total calories: 1752 kcal


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