Meal Plan – Day 4

Morning Meal

2 slices whole-grain cinnamon raisin bread

2 T almond butter

½ medium banana (a medium banana is approx. 7 ½ inches)


Lunch

1 tortilla roll-up

  • 1 100% whole-wheat tortilla (7-8 inches; approx 130 calories per tortilla)
  • 2 oz lean deli ham, turkey or roast beef
  • 1 oz cheese
  • 1 T reduced calorie mayonnaise
  • 1 tsp spicy mustard
  • Spinach leaves

Spread mayo and mustard on tortilla; layer ingredients and roll up.

1 C baby carrot sticks

3 T hummus or 100-calorie Wholly Guacamole Mini snack pack

1 medium peach

Afternoon Snack

1 ¼ C whole strawberries or 1 C blueberries or blackberries

1 C nonfat plain Greek yogurt or 4 oz snack size cottage cheese


Dinner

1 serving Asian Salmon

  • (4) 4-oz salmon fillets
  • 2 tsp canola oil
  • 1 ½-2 tsp jarred or freshly minced ginger
  • 4 tsp sesame oil
  • 2 T and 2 tsp (8 tsp) reduced-sodium soy sauce
  • 4 scallions, chopped

Preheat oven to 350 degrees. Mix canola oil and ginger together and spread evenly over salmon. Bake 20 minutes or until cooked through. Generally allow 10 minutes per inch of thickness. Mix sesame oil and soy together. Before serving, mix the scallions into the sesame oil-soy mixture; pour over the cooked salmon and serve. Makes 4 servings.

1 C whole-wheat pasta with 2 tsp reduced-calorie margarine spread

12 medium asparagus spears, roasted with 1 tsp olive oil


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