Meal Plan – Day 1

Morning Meal

2 medium eggs with ½ C sautéed baby spinach, ¼ C diced tomatoes, prepared in 1 tsp canola or olive oil

1 medium Clementine

1 C nonfat milk or soy beverage (unflavored)


Lunch

Turkey sandwich:

  • 2 oz reduced-sodium turkey breast
  • 1 oz 50% reduced-fat cheese
  • Tomatoes, cucumbers, lettuce, spinach
  • 1 T each light mayonnaise and mustard
  • 2 slices 100% whole-wheat bread (or a thin-sliced bagel, such as Nature’s Own)

1 ¼ C whole strawberries


Afternoon Snack

1 medium apple

1 oz dry-roasted, no salt added peanuts


Dinner

4 oz baked tilapia sprinkled with Old Bay seasoning

2 C salad with romaine lettuce and 2 T reduced–fat red wine vinaigrette

2-3 small roasted red potatoes drizzled with olive oil and Italian herbs

1 C cooked broccoli seasoned with 1 T reduced-calorie margarine spread

1 C nonfat milk (can substitute with 100-calorie yogurt and use for an evening snack)


Day 2 >

© 2016 Marsh Supermarkets, Inc.