Meal Plan – Day 7

Morning Meal

Breakfast Burrito:

  • 2 eggs scrambled in 1 tsp canola oil or olive oil
  • Chopped bell pepper and yellow onion
  • Top with 1 T salsa and 1 T reduced-fat sharp cheddar cheese
  • Wrap all the above in a 100% whole-wheat tortilla (approx. 7 inch)

1 C nonfat milk

1 C cubed cantaloupe or ¾ C cubed pineapple


Morning Snack

49 pistachios

½ C canned peaches or pears (packed in own juice or water)


Lunch

1 serving Pear-Walnut Sandwich:

  • ½ C (4 oz) light cream cheese
  • 8 (1.1 oz) slices cinnamon-raisin bread, toasted
  • 2 T finely chopped walnuts, toasted
  • 2 Bartlett pears, cored and thinly sliced
  • 1 C alfalfa sprouts

Spread 1 T cream cheese evenly over each of 8 bread slices. Sprinkle ½ T walnuts evenly over each of 4 bread slices. Top each evenly with pear slices, sprouts and 1 bread slice. Cut each sandwich in half diagonally. Makes 4 servings.

(1) 100-calorie nonfat yogurt


Dinner

1 serving Italian Edamame

1 C salad with romaine, spinach or Kale with 2 T reduced calorie salad dressing

1 medium plum


Evening Snack

3 C low-fat microwave popcorn


< Day 6

© 2016 Marsh Supermarkets, Inc.