• Maria B.

Summer Meal plans!

Updated: Jun 15


Note: Repeat meals plans (in any order) for the next five weeks. Be sure to take a multivitamin and a 250-400 mg calcium supplement daily. Water, diet soda, and coffee are allowed in unlimited quantities

(The following have options you can only pick one for breakfast, lunch, and dinner. You can choose to eat a snack from the options in between Breakfast - Lunch and Lunch - Dinner.)


Breakfast


Options

  • Ham-and-egg sandwich: Inside 1 split, toasted English muffin, layer 2 thin extra-lean ham slices (1 ounce) and 1 egg, fried or scrambled (in nonstick skillet coated with butter-flavor cooking spray). 4 ounces calcium-fortified orange or grapefruit juice

  • 1/2 grapefruit sprinkled with 1 teaspoon sugar

  • 1 pear


Lunch


Options

  • 1 whole-wheat pita stuffed with 1/4 cup hummus, 3 slices tomato, 1 slice red onion and salad greens 1/2 cup calcium-fortified low-fat cottage cheese 1 apple

  • 4 vanilla wafers

  • 3/4 cup fat-free frozen yogurt (100 calories per 1/2 cup)


Dinner


Options

  • Honey-mustard chicken: 6 ounces roasted skinless chicken breast, sliced; drizzled with a mixture of 1 teaspoon Dijon mustard, 1 teaspoon honey and 1 teaspoon balsamic vinegar. Toss 1 small tomato, diced; 1/2 cucumber, diced; 1/4 cup chopped onion; and 1/4 cup crumbled feta cheese. Sprinkle with 1/4 cup croutons and red wine vinegar.

  • 1 small (1 ounce) whole-grain roll

  • 1 small (1 ounce) whole-grain roll 1/2 cup canned pineapple, packed in juice


Breakfast


Options

  • 2 frozen low-fat waffles, toasted and topped with 1 1/2 tablespoons reduced-calorie pancake syrup and 1/3 cup sliced strawberries 1 cup fat-free milk

  • 1 tablespoon reduced-calorie syrup 1/4 cup blueberries

  • 1 tablespoon reduced-calorie syrup 2 slices crisp bacon


Lunch


Options

  • Chicken salad with pears: Dice 4 ounces cooked skinless chicken breast. Combine 1/4 small pear, diced; 1/4 cup sliced celery; 1 tablespoon plain fat-free yogurt; 1 teaspoon light mayonnaise; 1 teaspoon honey mustard; and 1/8 teaspoon ground ginger. Toss with chicken. Serve on salad greens. 5 reduced-fat Triscuits 5 ounces calcium-fortified orange juice mixed with seltzer

  • 2 cups raw vegetables 2 tablespoons reduced-fat dressing (50 calories per 2-tablespoon serving)

  • 1/3 cantaloupe, filled with 1/2 cup calcium-fortified low-fat cottage cheese


Dinner


Options

  • 4 ounces broiled or grilled flank steak Pasta-and-vegetable salad: Combine 2/3 cup cooked ziti; 1 small tomato, diced; 2/3 cup diced zucchini; 2 green onions, sliced; 2 teaspoons lemon juice; 1 teaspoon olive oil; salt and pepper to taste.

  • 1 1/4 cups mixed berries

  • 6 large shrimp with 1 1/2 tablespoons cocktail sauce 2/3 cup mixed berries


Breakfast


Options

  • 1 1/4 cups Cheerios topped with 1/2 banana, sliced 1 cup fat-free milk

  • 1/2 banana

  • 1/2 banana 1 tangerine


Lunch


Options

  • Salad Niçoise: Over 3 cups salad greens, arrange 4 ounces drained water-packed tuna; 1 tomato, cut into wedges; 3 slices red onion; 1 cup cooked green beans; and 3 small cooked potatoes (5 ounces), sliced. Drizzle with 1 tablespoon red wine vinegar and 1 1/2 teaspoons olive oil.

  • 6 black olives, sliced over salad 1 kiwifruit

  • 6 black olives, sliced over salad 1 cup light yogurt


Dinner


Options

  • Jamaican jerk pork: Coat 6-ounce boneless loin chop with a mixture of 1 teaspoon light soy sauce, 1 teaspoon Worcestershire sauce, 1/2 to 3/4 teaspoon Jamaican jerk seasoning and 1/4 teaspoon oil. Broil or grill, turning once, until pork loses pink color. Curry rice: Add 1/2 teaspoon oil to 1-quart nonstick saucepan. Sauté 1/2 cup chopped tomato, 1/4 cup chopped onion and 1/2 teaspoon curry powder about 3 minutes. Add 1/2 cup water, 1/4 cup rice and 1/8 teaspoon pepper. Reduce heat to low, cover and cook until liquid is absorbed and rice is tender (about 20 minutes). 1/2 cup steamed spinach tossed with lemon juice

  • 1 frozen fruit-juice bar or 1 apple

  • 4 ounces low-fat rice pudding topped with 3 strawberries, sliced


Breakfast


Options

  • 3/4 cup frosted spoon-size shredded wheat cereal topped with 3/4 cup plain fat-free yogurt and 1 cup sliced strawberries or raspberries

  • 1/2 grapefruit sprinkled with 1 teaspoon sugar

  • 1 banana


Lunch


Options

  • Grilled cheese sandwich: Between 2 slices whole-grain bread, layer 1 1/2 ounces cheese, sliced; and 2 tomato slices. Grill in nonstick skillet coated with butter-flavor cooking spray until golden on both sides. 1 cup health salad (coleslaw with vinaigrette dressing)

  • 1 cup vegetable soup (about 70 calories)

  • 2 slices crisp bacon (add to sandwich) 1 cup vegetable soup (about 70 calories)


Dinner


Options

  • Carrot-topped fish: Mix 1 carrot, shredded; 1 teaspoon olive oil; 1/2 teaspoon lemon juice to taste; 1/4 teaspoon dried dill; and salt and pepper. Spread over 7-ounce fillet of sole. Bake in preheated 450 degree oven until fish is opaque. 1 1/2 cups steamed green beans 3 small round potatoes (5 ounces), boiled, steamed or roasted

  • 1 frozen fruit-juice bar

  • 3/4 cup fat-free frozen yogurt (100 calories per 1/2 cup)


Breakfast


Options

  • Smoothie: In blender, combine 4 ounces fat-free milk, 4 ounces plain fat-free yogurt, 1/2 cup blueberries, 1/2 banana, 1 teaspoon honey and 4 ice cubes. 1/2 English muffin, toasted

  • 1/2 English muffin, toasted

  • 1/2 English muffin, toasted 2 teaspoons jam (spread on muffin halves)


Lunch


Options

  • 3 cups baby spinach leaves topped with 1 cup canned three-bean salad (70 calories per 1/2 cup) and 1/4 cup crumbled feta cheese 1 whole-wheat pita bread 1/2 mango

  • 1/2 mango

  • 1/2 mango 1/2 cup calcium-fortified low-fat cottage cheese


Dinner


Options

  • Scallops with asparagus: Coat nonstick skillet with 1 teaspoon olive oil. Stir-fry 8 ounces sea scallops until opaque. Remove from pan. Add 5 ounces asparagus, cut into 1-inch pieces; 2 tablespoons orange juice; and 1 teaspoon light soy sauce. Cover and cook over low heat until asparagus are tender-crisp. Return scallops to pan and stir in 1/2 cup orange segments. Heat through. Serve over 3/4 cup cooked rice.

  • 4 vanilla wafers

  • 4 ounces low-fat rice pudding topped with 3 strawberries, sliced


Breakfast


Options

  • 1/2 cantaloupe topped with 3/4 cup calcium-fortified low-fat cottage cheese 1 slice toasted whole-wheat bread spread with 1 teaspoon jam

  • 2 tablespoons raisins (add to cottage cheese and cantaloupe)

  • 1 slice toasted whole-wheat bread spread with 1 teaspoon butter


Lunch


  • Options Warm egg sandwich: In 1 teaspoon oil, cook 1/2 cup chopped onion until golden. Toss with 1 hard-cooked egg, mashed; 1/4 cup shredded carrot; and salt and pepper to taste. Spoon mixture into 1 whole-wheat pita; stuff with baby spinach leaves. 6 ounces light yogurt topped with 1 kiwifruit, sliced

  • 1 cup gazpacho or other vegetable soup (about 70 calories)

  • 1 cup gazpacho or other vegetable soup (about 70 calories) 1 frozen fruit-juice bar


Dinner


Options

  • Shrimp with pasta: Coat nonstick skillet with 1 teaspoon olive oil. Cook 1/2 cup chopped onion and 1 minced garlic clove for 3 minutes. Add 4 ounces large shrimp, cleaned and de-vein; 1/2 cup chopped tomatoes; 1 tablespoon balsamic vinegar; 1/8 teaspoon crushed red pepper flakes; and salt to taste. Cover, simmer 3 minutes or until shrimp are opaque. Serve over 1 cup cooked spaghetti. 1 1/2 cups steamed broccoli sprinkled with 2 teaspoons Parmesan cheese

  • 1 1/4 cups melon cubes (any type)

  • 1-ounce slice Italian bread 1 cup melon cubes (any type)


Breakfast


Options

  • 1 split, toasted English muffin sprinkled with 1/4 cup shredded cheese (any type). Broil until cheese melts. 1/2 mango, cut into chunks

  • 1/2 cup blueberries (mix with mango chunks)

  • 6 ounces light yogurt (mix with mango chunks)


Lunch


Options

  • Spread 1 tablespoon light mayonnaise on 2 slices whole-wheat bread. Between bread, layer 4 ounces turkey breast or extra-lean ham, thinly sliced; 2 tomato slices; lettuce; salt and pepper to taste. 1 cup fat-free milk or 6 ounces calcium-fortified orange juice

  • 8 baby carrots 2 tablespoons hummus (for dipping)

  • 8 baby carrots 2 tablespoons hummus (for dipping) 20 grapes


Dinner


Options

  • Grill or broil one hamburger (made from 5 ounces extra-lean ground beef). Arrange on bun with lettuce; tomato and onion slices; and 1 tablespoon ketchup. Cut 1 zucchini into 1/4-inch slices; coat with cooking spray, sprinkle with dried oregano, salt and pepper. Grill or broil until golden, turning once.

  • 1 medium ear of corn

  • 1 medium ear of corn 1 dill pickle 1 large nectarine

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