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