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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