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Weekly Meal Planner

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Submitted By enorris
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Week Meal Planner

SUNDAY
Breakfast: 1 cup Milk (skim), 1 c Strawberries (fresh), 1 Bagel (whole wheat or bran) 2 tbsp, Cream Cheese (fat free), ¼ cup raisins (seedless)
Snack #1: 1 medium Apple, ¼ cup whole Almonds
Lunch: 1 cup Cranberry Juice, 1 Whole Wheat Pita, 3 oz. Light Tuna (in water), 1 tbsp Mayo, 1/4 cup sliced Tomato, 1/4 cup Spinach Leaves (raw), 1 medium Orange
Snack #2: 1 cup cauliflower (fresh, raw), 1 tbsp veggie dip
Dinner: 4 oz. Chicken Breast (white meat), 1 tbsp Lemon Juice (fresh), 1 tbsp Ground Pepper (fresh), 1 small Sweet Potato (baked), 1 small Salad (1/4 cup each of cucumber, tomato, sweet peppers), 1 small Whole Wheat Roll
Snack #3: 1 cup Plain, Non-fat Yogurt, 1 cup Blueberries

MONDAY
Breakfast: 1 cup Milk (skim), 1 package Instant Oatmeal, 1 Orange
Snack #1: 1 cup cottage cheese, ½ cup peaches
Lunch: 2 slices whole wheat bread, 2 oz. turkey breast, ½ cup bean sprouts, ¼ cup tomato, 1oz cheese, ¼ cup lettuce
Snack #2: 1 medium banana, 2 tbsp. peanut butter
Dinner: 5oz tilapia, ¼ cup cilantro, 1 cup brown rice, ¼ cup broccoli, 1 small salad with 2 tbsp. salad dressing
Snack #3: 1/3 cup almonds

TUESDAY
Breakfast: 1 cup Soymilk (fat free), 1 Whole Wheat Pancake, 2 tbsp Blueberry sauce, ½ banana
Snack #1: 1 cup Soy Yogurt, 2 tbsp granola
Lunch: 2 cup Spinach (raw), 2 oz. Skinless Chicken Breast, 2 tbsp Black Bean & Corn Salsa, 2 tbsp shredded Mexican Blend Cheese, 1 sesame Breadstick, 1 cup nonfat skim milk, 1 orange
Snack #2: 1 medium Apple, 8 Whole Wheat Crackers, 2 tbsp Hummus
Dinner: 1, 12-oz. bowl Barley & Bean Soup, 1 small Garden Salad (mixed lettuce, tomatoes, carrots),2 tbsp Salad Dressing, 5 whole wheat Crackers, 1 cup Skim or Soymilk
Snack #3: 1 cup grapes

WEDNESDAY
Breakfast: 3 Egg White Omelet with 2 tbsp chopped green peppers, 1 tbsp chopped onion, 2 tbsp chopped tomato; 1 cup Milk; 1 slice Whole Wheat Toast; 1 tbsp Almond Butter; ½ cup cubed Melon
Snack #1: 1 grapefruit
Lunch: 8 Baby Carrots, 2 tbsp Peanut Butter, 1 tbsp Strawberry Jelly, 2 slices Whole Wheat Bread, 1 cup Soymilk
Snack #2: 0.5 cup Cottage Cheese, ½ cup diced Tomatoes
Dinner: 4 oz. broiled salmon, 1 cup couscous, ¾ cup broccoli, ¾ cup carrots, 1 cup tomato slices, ½ cup mozzarella
Snack #3: 1 cup grapes

THURSDAY
Breakfast: 1 cup fortified Bran Flakes, 1 cup Skim or Soymilk, 1 medium Banana, ½ cup Egg Substitute, scrambled
Snack #1: 1 cup Soy Yogurt, 2 tbsp granola, ¼ cup raisins
Lunch: 8 Baby Carrots, 2 tbsp Peanut Butter, 1 tbsp Strawberry Jelly, 2 slices Whole Wheat Bread, 1 cup Soymilk
Snack #2: 1 cup Blueberries, fresh; 5 Whole Wheat Crackers; 3 tbsp Hummus; 1 tbsp Olive Oil; 1 tbsp Chili powder
Dinner: 1 Soy Burger Patty with 1 Whole Wheat Bun, 1 slice tomato, ¼ cup lettuce, ¼ cup onion,1 tsp mustard, 1 tbsp ketchup; ½ cup cooked Broccoli, ½ plain Baked Potato, 1 tbsp Margarine-like spread
Snack #3: 1 cup Light Vanilla Soymilk, 2 sheets Graham Crackers

FRIDAY
Breakfast: 1 toasted whole wheat English muffin with 1 Tbsp fruit spread, 1 hard-boiled egg,1 orange
Snack #1: 1 slice whole wheat toast, 1 small fresh pear
Lunch: chicken sandwich on whole grain bread, light mayonnaise, lettuce, and tomato, 1 cup non-fat fruited yogurt and 1⁄2 cup canned peaches or granola
Snack #2: 1 cup low-fat cottage cheese topped with 1⁄2 cup fruit cocktail
Dinner: 3 ounces baked white fish with lemon juice, 1 cup zucchini and 1 cup red peppers, 1 small baked potato
Snack #3: 8 shrimp with 2 tbsp cocktail sauce

SATURDAY
Breakfast: 2 slices of whole wheat French toast topped with two teaspoons of unsweetened applesauce mixed with 1 tablespoon maple syrup, 1 cup of non-fat fruited yogurt
Snack #1: ½ cup edamame
Lunch: 1 cup minestrone, side salad with 1 tablespoon low-fat dressing, 1 slice whole grain toast
Snack #2: 1 cup air popped popcorn
Dinner: 3 ounces baked chicken breast, 1⁄2 cup brown or wild rice, 1⁄2 cup cooked carrots mixed with frozen peas
Snack #3: 1 cheese stick with ½ cup carots and 2 tbsp hummus

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