7 Days of Simply Healthy Meals
Want to boost nutrition and cut calories, but not sure where to start? We've made it easy!
Whether your goal is to cut calories; choose good carbs; eat lots of fruits, vegetables, and whole grains; or keep fat under control, success starts with putting the right foods in your shopping cart and on your plate. To help you, we asked a team of nutritionists to develop 7 days of healthy menus that offer flavorful eating and also allow for occasional splurges. As with any diet, you should consult with your doctor before beginning. Enjoy!
The Daily Plan Goals:
1,500 calories, 45% carbohydrate (169 g), 20% protein (75 g), 35% total fat (58 g), 7% or less saturated fat. Carbohydrate divided: breakfast, 57 g; lunch, 55 g; dinner, 57 g
- Sunday
- Breakfast
- 2 (4-inch) whole grain waffles, each topped with 2 Tbsp 1% cottage cheese, 2/3 cup sliced strawberries, dash of cinnamon, 2 Tbsp sliced almonds
- Lunch
- 1 cup vegetarian vegetable soup
- sandwich with 2 slices whole wheat bread, 2 oz deli turkey breast, 1 oz reduced fat Swiss cheese, 1 Tbsp mayonnaise
- 17 small red seedless grapes
- Dinner
- 3 oz grilled pork tenderloin
- 1 cup mixed zucchini and yellow squash cooked on kabobs
- 1/2 cup grilled sweet potato slices with 1 tsp trans-fat-free margarine and dash of pumpkin pie spice
- 2 cups green-leaf lettuce with 1 tsp balsamic vinegar and 2 tsp olive oil
- 1 cup fat-free milk
- 3/4 cup pineapple
- Daily total: 1,454 cal, 90 g protein, 166 g carb, 56 g fat (13 g sat), 208 mg chol, 29 g fiber, 2,343 mg sodium
- Breakfast
- Back to Top
- Monday
- Breakfast
- 1/2 cup old-fashioned oats, microwaved with 1 cup fat-free milk; stir in 1/2 small banana (sliced), 2 Tbsp chopped walnuts, and dash of allspice
- Lunch
- 1 cup vegetarian vegetable soup
- Waldorf Chicken Salad: 2 oz (heaping 1/3 cup) precooked skinless chicken breast strips, 1 small chopped apple, 1 piece low-fat string cheese cut in 8 pieces, 4 tsp mayonnaise, and dash of curry powder, mixed and served on 1 dark green lettuce leaf with 4 red bell pepper rings and 1 oz whole-grain (trans-fat-free) crackers
- Dinner
- 4 oz broiled tilapia served over 1 cup cooked whole-wheat spiral pasta, topped with 1/2 cup low-fat tomato sauce (3 g fat or less) and 2 Tbsp feta cheese, 2 cups baby spinach and 1/4 cup sliced red onion tossed with 1 Tbsp Italian dressing and 3 Tbsp sliced almonds
- Daily total: 1,494 cal, 96 g protein, 173 g carb, 54 g fat (11 g sat), 146 mg chol, 28 g fiber, 1,884 mg sodium
- Breakfast
- Back to Top
- Tuesday
- Breakfast
- 1 oz reheated pork tenderloin
- 1 oz reduced-fat Swiss cheese (1 slice)
- 1 (2 oz) English muffin
- 1 small banana
- Lunch
- 3 oz water-packed light tuna mixed with 4 tsp mayonnaise, 2 tomato slices, and 1 dark green lettuce leaf, rolled into 2-oz whole-wheat tortilla
- 1 rib celery stuffed with 2 Tbsp peanut butter and 2 Tbsp raisins
- Dinner
- 3 oz ground turkey breast sautéed in 2 tsp canola oil, then mixed with 3/4 cup canned vegetarian chili with beans. Top with 1 oz reduced-fat cheddar cheese and 1 Tbsp chopped raw yellow onion
- 1 cup coleslaw
- 1/2 small banana
- Daily total: 1,513 cal, 98 g protein, 166 g carb, 57 g fat (13 g sat), 489 mg chol, 23 g fiber, 1,903 mg sodium
- Breakfast
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- Wednesday
- Breakfast
- 1 medium egg, 1 Tbsp chopped red bell pepper, 1 Tbsp chopped yellow onion, and a dash of hot sauce scrambled in 1 tsp canola oil, then wrapped in 2-oz whole-wheat tortilla with 3/4 oz reduced-fat cheddar cheese
- 1 large orange
- Lunch
- 3 oz leftover pork tenderloin on 2-oz English muffin with 1/4 cup low-sodium sauerkraut and 1 tsp Dijon mustard
- 1 cup tomato soup
- 2/3 cup fresh pineapple mixed with 2 Tbsp chopped walnuts
- Dinner
- 2 oz 95% lean ground beef and 1/2 cup sliced mushrooms sautéed in 2 tsp canola oil, then mixed with ½ cup low-fat pasta sauce, poured over 1 cup cooked whole wheat spiral pasta
- 2 cups green-leaf lettuce tossed with 1 Tbsp olive oil and 2 tsp balsamic vinegar
- Daily total: 1,494 cal, 82 g protein, 174 g carb, 62 g fat (12 g sat), 321 mg chol, 24 g fiber, 2,073 mg sodium
- Breakfast
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- Thursday
- Breakfast
- 1 cup toasted whole-grain oat cereal (such as Cheerios) with 1 cup fat-free milk
- 1 small banana
- 3 Tbsp chopped walnuts
- Lunch
- 4 oz water-packed light tuna, mixed with 2 Tbsp chopped celery, 4 tsp mayonnaise, and Mrs. Dash Table Blend seasoning; add 1 lettuce leaf and pile between 2 slices whole-wheat bread
- 1 cup chopped green-leaf lettuce tossed with 1 Tbsp Italian dressing
- 1/2 cup unsweetened applesauce
- Dinner
- Salad Bar Stir-Fry: 3 oz precooked skinless chicken breast strips sautéed in 3 tsp canola oil with a clove of garlic and veggies from salad bar (1 cup broccoli florets, 1/4 cup grated carrots, 1/2 cup water chestnuts, 1/2 cup snow peas, 1/2 cup scallions, 1/2 cup red bell peppers). Season with Chinese five-spice powder and light soy sauce. Serve over 1/2 cup quick-cooking brown rice.
- 1 cup fat-free milk
- Daily total: 1,523 cal, 94 g protein, 166 g carb, 59 g fat (10 g sat), 126 mg chol, 25 g fiber, 1,453 mg sodium
- Breakfast
- Back to Top
- Friday
- Breakfast
- 1/2 cup 1% cottage cheese with 1/2 tsp vanilla extract and dash of cinnamon
- 1 slice whole-wheat toast with 2 Tbsp peanut butter
- 1/2 large orange
- Lunch
- Chicken Soft Taco: 1 whole-wheat tortilla with 1/2 cup vegetarian refried beans, topped with 3 oz precooked skinless chicken breast strips, 1/2 avocado, 1/4 cup shredded lettuce, 1/4 cup chopped tomato, and 2 Tbsp salsa
- 1 cup watermelon cubes
- Dinner
- 2 slices 12-inch frozen cheese pizza
- 1 cup chopped green-leaf lettuce with 1/2 cup chopped tomatoes and 1/4 cup shredded carrots tossed with 2 tsp olive oil and 2 tsp balsamic vinegar
- 1 12-oz light beer
- Daily total: 1,522 cal, 86 g protein, 171 g carb, 56 g fat (12 g sat), 96 mg chol, 29 g fiber, 2,551 mg sodium
- Breakfast
- Back to Top
- Saturday
- Breakfast
- 1 ½ cups toasted whole-grain oat cereal (such as Cheerios) with 1 cup fat-free milk, 1 Tbsp chopped walnuts, and 1 Tbsp raisins
- Lunch
- 1 can (2 cups) low sodium black bean vegetable soup
- 1/2 cup walnuts
- 1 small banana
- Dinner
- Cheddar Turkey Burger
- 1 cup collard greens sautéed in 1 tsp canola oil and 1 tsp balsamic vinegar
- 1 small (2-inch square) unfrosted chocolate brownie with walnuts
- Daily total: 1,498 cal, 77 g protein, 172 g carb, 73 g fat (14 g sat), 109 mg chol, 39 g fiber, 1,943 mg sodium
- Breakfast
- Back to Top
Meal plan created by Colleen Pierre, MS, RD, in consultation with Christine D. McKinney, RD, a certified diabetes educator from the Johns Hopkins Bayview Medical Center.
- Your Kitchen Checklist
- Check off the items you already have in your kitchen. Then cut out this list and bring it to the grocery store to help you with what you'll need to stock.
- Grain Foods
- Brownies or brownie mix
- English muffins (2 oz)
- Old-fashioned oats
- Quick-cooking brown rice
- Reduced-calorie or light hamburger buns
- Toasted whole-grain oat cereal
- Whole-grain (trans-fat free) crackers
- Whole-grain waffles (4-inch)
- Whole-wheat bread
- Whole-wheat spiral pasta
- Whole-wheat tortillas (2 oz)
- Produce
- Almonds (sliced)
- Apples
- Avocado
- Baby spinach
- Bananas
- Carrots (shredded)
- Celery
- Coleslaw
- Collard greens
- Garlic
- Green-leaf lettuce
- Mushrooms
- Oranges
- Pineapple
- Raisins
- Red bell peppers
- Red onions
- Red seedless grapes
- Strawberries
- Sweet potatoes
- Tomatoes
- Walnuts
- Yellow onions
- Yellow squash
- Zucchini
- Dairy Foods
- 1% cottage cheese
- Fat-free milk
- Feta cheese
- 12-inch frozen cheese pizza
- Low-fat string cheese
- Reduced-fat cheddar cheese
- Reduced-fat Swiss cheese (sliced)
- Meat, Poultry, Seafood, and Eggs
- Deli turkey breast (sliced)
- Eggs
- Ground turkey breast
- 95% lean ground beef
- Light tuna in water
- Pork tenderloin
- Precooked skinless chicken breast strips
- Tilapia
- Canned and Jarred Goods
- Horseradish
- Light beer
- Low-fat pasta sauce
- Low-fat tomato sauce
- Low-sodium black bean vegetable soup
- Low-sodium sauerkraut
- Salsa
- Tomato soup
- Unsweetened applesauce
- Vegetarian chili with beans
- Vegetarian refried beans
- Vegetarian vegetable soup
- Salad Bar
- Broccoli
- Grated carrots
- Red bell pepper
- Scallions
- Snow peas
- Water chestnuts
- Watermelon
- Oils, Condiments, and Spices
- Allspice
- Balsamic vinegar
- Canola oil
- Chinese five-spice powder
- Cinnamon
- Curry powder
- Dijon mustard
- Garlic powder
- Hot sauce
- Italian dressing
- Light soy sauce
- Mayonnaise
- Mrs. Dash Table Blend
- Olive oil
- Peanut butter
- Pumpkin pie spice
- Trans-fat-free margarine
- Vanilla extract
Customize to Your Needs
- Women: Use these 1,500-calorie menus as is.
- Men: Add about 300 calories per day (grain to breakfast, 15 g carb; milk to lunch, 12 g carb; fruit to dinner, 15 g carb) plus 2 tsp of added fat to any meal.
- Add to any meal: Calorie-free spices/condiments, beverages (water, coffee, tea, or an occasional diet soda)
- Not for: Because of the high protein level, this diet is not for those with kidney disease. If you have kidney disease, consult your doctor for a special meal plan.
- Custom: To develop a calorie level for your age, height, weight, and activity level, see a registered dietitian.
Snack Attack
You can add a snack of 100 to 150 calories between breakfast and lunch and/or between lunch and dinner. Try:
- 1/4 cup natural almonds or other nuts
- 1 reduced-fat string cheese and 1/2 oz whole-grain crackers
- 1/2 apple or small banana and 1 Tbsp peanut butter
- 1 oz turkey, a little mustard (if desired), and a slice of whole-wheat bread
- Mini box of raisins and 2 Tbsp unsalted sunflower seeds
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