Spice It Up!

Spice It Up! Meal Plan

	Breakfast	Lunch	Supper	Snack
Monday	Scrambled eggs: 1 egg + ¼ cup egg whites White toast, 2 slices Sugar free jam Clementine, 1	Sliced Turkey Sandwich (1): Turkey, 3 ounces Sourdough bread, 2 slices Mayo, 1 tsp Tomatoes, 2 slices Lettuce Apple, 1	Grilled pork chop, 4 ounces White rice, 2/3 cup Boiled broccoli, ½ cup with lemon juice Asian Slaw, 1 serving Pear, 1	Anytime Muffins, 1
Tuesday	Cornflakes, 1 cup Skim milk, ½ cup Blueberries, ½ cup Hardboiled egg, 1	Tuna Sandwich (1): Low sodium, water-‐ packed tuna, 4 ounces Light Mayo, 1 Tbsp Chopped onion/celery White pita, 1 Carrots/peppers/celery, ½ cup Clementine, 1	Fish with Leeks & Sweet Peppers, 1 serving Couscous, 1 cup Green Beans with dill/lemon, ½ cup Grapes, ½ cup	Unsalted Popcorn, 3 cups
Wednesday	French toast: 2 eggs White bread, 2 slices Cinnamon, Splenda™ Sliced strawberries, ½ cup	Beef & Barley Soup, 1 cup Unsalted rice crackers, 6 Hard cheese, 1 ounce	Comforting Spaghetti Salad, 1 cup Vinaigrette, 1 Tbsp Fruit salad, ½ cup	Frozen yogurt, ½ cup
Thursday	Corn Bran Squares, 1 cup Skim milk, ½ cup Raspberries, ½ cup Hardboiled eggs, 2	Summer Fresh Pizza, 1 ½ Pineapple, ½ cup	Creole Spiced Pork, 1 serving Fresh Berry Profiterols, 1 serving	Chili-Lime Dip, 1 serving
Friday	Pancakes, 2 Peaches/blueberries, ½ cup Yogurt, ½ cup Cinnamon, Splenda™	Apple Cauliflower Soup, 1 cup + Chicken, 3 ounces Unsalted crackers, 12 Strips of red/yellow/orange peppers drizzled with balsamic vinegar	Versatile Stir Fry, 1 serving Jello + mandarins, ½ cup	Tuna salad, ½ cup Unsalted crackers, 6
Saturday	Anytime Muffins, 2 Unsweetened applesauce, ½ cup Cinnamon	Roast Beef sandwich: 3 ounces roast beef 2 slices bread Tomato, lettuce Horseradish, mustard Apple, 1 Yogurt, ½ cup	Chicken breast, 4 ounces Mashed potatoes, 1 cup Cauliflower, 1 cup Rhubarb Ice Cream, 1 serving	English muffin, 1 Peanut butter, 1.5 Tbsp
Sunday	White toast, 2 slices Peanut butter, 1.5 Tbsp Watermelon, 1 cup	Egg salad sandwich: Hardboiled eggs: 3 whites, 1 yolk Mayo, 1 tsp Chopped celery, 1 Tbsp Lettuce White bread, 2 slices Plum, 2	Thai Shrimp Kebabs, 3 skewers White rice, 1 cup Yogurt, ½ cup Berries, ½ cup	Heavenly Zucchini Pineapple Loaf, 1 slice

For the downloadable/printable version, click here. This sample meal plan was created by Melissa Atcheson, RD, Grand River Hospital, Kitchener, Ontario. It is recommended that you consult with your doctor and registered dietitian before beginning any new diet regimen