7-Day Meal Plan

BY Karen Roth, MS, CNC

This one-week eating plan will help recalibrate your sense of healthful portion sizes using some recipes from this January/February 2011 issue of VT. Each day’s menu has about 1,600 calories.

 

 

BREAKFAST

SNACK 1

LUNCH

SNACK 2

DINNER

 

2 eggs (or 5oz. firm tofu) scrambled with 1 tsp. butter, 2 cups spinach, and 1/2 cup diced tomatoes1 slice sprouted whole-grain toast with 1/2 tsp butter 15 dry-roasted unsalted almonds1 cup blueberries 1 3/4 cups low-sodium prepared lentil soup1 Wasa Crispbread1 large orange 1 medium apple, sliced, served with 2 Tbs. raw almond butter 1 wedge Tortilla LasagnaTossed salad (2 cups lettuce, 6 cherry tomatoes, 1/2 cup shredded carrot, 2 tsp. crumbled feta, and 2 Tbs. vinaigrette)
1 cup Overnight Chai Steel-Cut Oats1/2 cup blueberries 7 oz. plain nonfat Greek yogurt topped with 1 Tbs. chopped walnuts and 2 Tbs. pomegranate seeds 1 1/2 cups Fennel and Tomato SoupVeggie wrap (1 sprouted whole-grain tortilla filled with 1/2 mashed avocado, 1 romaine lettuce leaf, 2 slices tomato, 3 strips red bell pepper, and 3 slices red onion 10 unsalted pecan halves 1 cup Mac-and-Cheese Style Cauliflower1/2 cup steamed brown riceSpinach sauté (sauté 3 cups spinach in 2 Tbs. low-sodium vegetable broth, top with 1 Tbs. chopped walnuts)
1 cup low-fat, low-sodium cottage cheese1 small pear, sliced 2 celery stalks with 2 Tbs. raw almond butter 1 wedge Tortilla LasagnaTossed salad (2 cups lettuce, 1 slice red onion, 4 sliced radishes, 3/4 cup broccoli sprouts, 1/2 sliced red bell pepper, and 2 Tbs. oil-free dressing 7 oz. plain nonfat Greek yogurt topped with 1/2 cup blueberries 1 3/4 cups Stuffed Grape Leaves Casserole1 1/2 cups Fennel and Tomato Soup
1 cup Overnight Chai Steel-Cut Oats1 persimmon 1 sliced apple1/2 sliced avocado lightly dusted with cayenne pepper 1 cup Mac-and-Cheese-Style CauliflowerTossed salad (2 cups lettuce, 1 slice red onion, 4 sliced radishes, 3/4 cup broccoli sprouts, 1/2 sliced red bell pepper, and 2 Tbs. oil-free dressing 1 medium cucumber, sliced, served with 3 Tbs. cream cheese 3 slices Pistachio-Crusted Eggplant Cutlets1 cup cooked quinoa1 medium banana, sliced and topped with 2 Tbs. raw almond butter and 1 Tbs. honey
Egg taco (scramble 1 egg or 4 oz. tofu with 2 Tbs. salsa; serve in medium corn tortilla with 1 Tbs. shredded cheese and 1/2 chopped avocado 1 medium banana, sliced and sprinkled with 1 Tbs. ground flaxseed 1 1/2 cups Fennel and Tomato Soup1 slice garlic toast1/2 cucumber, sliced and lightly dusted with cayenne pepper 20 dry-roasted unsalted almonds 1 3/4 cups German Cabbage and Potato Casserole with Caraway1 1/2 cups Mushroom and Pappardelle Soup with Gremolata
Yogurt parfait (7 oz. plain nonfat Greek yogurt layered with 1/2 cup sliced strawberries and 3/4 cup whole-grain cereal such as Kashi Autumn Wheat) 1/2 sliced red bell pepper with 1/2 cup plain hummus 1 cup Mac-and-Cheese-Style Cauliflower1 medium apple 1 1/2 cups Mushroom and Pappardelle Soup with Gremolata 1 3/4 cups Stuffed Grape Leaves CasseroleTossed salad (2 cups lettuce, 1 slice red onion, 4 sliced radishes, 1/2 cup broccoli sprouts, 1/2 sliced red bell pepper, and 2 Tbs. oil-free dressing
1 cup Overnight Chai Steel-Cut Oats1/2 grapefruit 1 Wasa Crispbread topped with 2 Tbs. raw almond butter1 small apple 1 3/4 cups Mushroom and Papardelle Soup with GremolataEgg salad pita (1 small whole-grain pita stuffed with 1 cup egg salad or eggless tofu salad) 1/2 red bell pepper, sliced and served with 1/2 cup plain hummus 1 3/4 cups German Cabbage and Potato Casserole with Caraway8 asparagus spears roasted with 1 Tbs. olive oil and 1/2 tsp salt



comments

can you also do a 7-day vegetarian meal plan for kids please Cailin xxx

cailin Hare - 2014-09-06 06:52:56

my weight is 115 kg and my height is 5ft. so can u send me non veg. diet plan and exercise. thanks

dechen - 2014-09-05 09:30:49

this plan contains too many calories for me to follow. Yesterday my doctor told me to strive for 800 calories a day if I want to loose these 60 pounds. If I skip the snacks would that reduce the calories by half?

judith tacquet - 2014-08-30 19:30:34

I am always puzzled with a challenge like this, especially portion control, which includes menus to serve "6-8". ;-) some food ideas, agree with the comment that nutritional info would be appreciated.

Karen - 2014-08-01 04:01:26

I would like to become vegan but feel as though I need to start by first becoming vegetarian. I have heart issues and this type of diet has been strongly suggested. I am 63 EXTREMELY (5'2" 197lbs) overweight with hypothyroidism. I cannot seem to loose the weight. Help?

Ruth Azzara - 2014-07-16 02:25:21

Thank you for great meal plan. Would be good if nutrition could be added. Is that possible?

Monika - 2014-05-31 18:00:47

Good day i need a diet plan as we are comrades runners and want a vegetarian diet

janine - 2014-05-02 07:56:53

I am starting this tomorrow. I'll post the results at the end of the week.

Zelda - 2014-04-21 03:44:31

how can i make it to 1200 calories

k s - 2014-04-15 15:38:07

I'm gluten free and dairy free what do I do ? To control my portions on this diet?

Rosa Sousa - 2014-04-14 18:22:35

hey

ashleigh lashbrook - 2014-03-20 03:13:18

Is there a vegan version? I am allergic to dairy and eggs, and most analogs (because these usually contain dairy substances and/or egg). I prefer "just real food" whenever possible.

Beverly LaFazia - 2014-03-09 14:14:54

I just completed the plan yesterday with great results! I chose it because I am in a year-long, medically supervised weight loss program, and was very happy to discover during our weigh-in last night that I lost 2.4 lbs, this week! I've been a semi-veg for 36 years, however, I'm not all that fond of vegetables and hate to cook. So this was an enormous effort for me! I have NEVER done as much cooking, as I did this week! And I so appreciate that you provided the shopping list, (as well as the nutrition info and emails.) And I also really appreciate that you repeated meals. I can't understand the folks who are whining about using the leftovers, because this made SO MUCH FOOD! My hubby has also been eating it and I've been sending some with him for lunches too, and we STILL have leftovers and the week is officially over! So these folks must have huge families to finish up all the food so quickly, and/or love to cook from scratch at every last meal, if they demand a new recipe every time for 7 days, LOL! I plan to continue trying different meal plans to have more structure and focus with my food choices, and this was a great place to start. Thanks so much for offering this.

Marie Brayman - 2014-03-04 22:50:05

Actually, on that note, where is the iron?? This is a veggie heavy menu, but where are the legumes?? Some of these days would leave you so far short of the RDA for Fe. E.g. Menu 4.. Not even half of the RDA.. I'm going to strongly recommend you don't follow this plan for too long.

Maria - 2014-02-25 02:42:04