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

Thanks for providing the daily calories as well as nutritional info for the recipes! I've been tracking my calories and losing weight, so this info is essential for me. The recipes look great, I'm looking forward to the challenge!

Alecia - 2014-11-03 23:17:42

this is vegetarian diet food but why EGG is included? i really dint like this.

Divya - 2014-10-22 08:15:45

How can I save this meal plan on an iPad so I don't have to keep loading it?

Pam - 2014-10-18 12:21:24

make this your own and do it atlest 5days a week

shiku - 2014-10-10 17:33:51

I love these ingredients and can not wait to try..thank you

lesli - 2014-10-05 01:09:32

it was great n realy helpful

archna - 2014-09-30 12:38:53

I looked at the Menu being Vegan this will not work. Awesome idea ,have fun and Thank You

Petra Seinwill - 2014-09-19 17:01:10

how many calories are theses days based off of?

olivia - 2014-09-18 00:17:38

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