Meal Plan – Day 3

Morning Meal

1 Breakfast Pizza (1 whole English muffin)

  • 1 whole-wheat English muffin
  • 2 T low-sodium pasta sauce
  • ½ oz reduced-sodium ham, diced or torn into small pieces
  • 2 T part-skim shredded mozzarella cheese
  • Dash of dried oregano and black pepper

Bake the English muffin halves in a preheated 450 degree oven for 5 minutes. Spread sauce over English muffin halves and layer ingredients on top. Return to oven for another 7-10 minutes or until cheese is melted.

½ C 100% fruit juice, your choice


Morning Snack

1 oz walnuts


Lunch

1 small baked potato stuffed with:

½ C Marsh Deli black bean & corn salsa

or:

¼ C 1% cottage cheese

2 T tomato salsa

1 T grated cheddar cheese

1 C salad with romaine, spinach or kale

2 T reduced calorie salad dressing

1 C fresh fruit, cut-up (found in Marsh Produce department), your choice


Afternoon Snack

6 oz flavored, artificially sweetened nonfat yogurt


Dinner
4 oz broiled center-cut pork chop seasoned with salt, pepper, rosemary, thyme

1 small sweet potato with 1 tsp margarine, 1 tsp brown sugar, ½ tsp grated orange rind

½ C steamed asparagus

½ C blueberries


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