2-Week Meal Plan

Breakfast

Day 1

Lunch

Dinner

2.5 oz Canned Chicken + 1/4 t.

1 Grapefruit; 1 slice whole
Light Miracle Whip + 1/4 t. 3 oz. Salmon; 1 c. Zucchini +
wheat toast with 1/2 T. Peanut Mustard + 6 whole wheat Yellow Squash; 1/2 c. Quinoa;
Butter
crackers; 9 baby carrots; 1
1/2 c. Canned Pineapple
snack size fruit cup

Day 2

1/2 c. Oatmeal + 2 T. Raisins +

Leftovers: Salmon, Squash,
1/2 T. Peanut Butter; Orange;
Quinoa, Pineapple
1/2 c. Skim Milk

Day 3

1-Egg Omelet + 1/4 c.

Shredded Cheddar Cheese +
Diced Tomatoes + Sliced
Mushrooms + Diced Bell
Peppers + Spinach; 1 Slice
Toast

2 small Corn Tortillas, 1/4 c.

Ground Turkey, Diced
Tomatoes, 1/4 c. Shredded
Cheddar Cheese, Sliced
Olives, Corn, Salsa; 1/2 c.
Canned Peaches

Leftovers: Tacos; 1 Apple

1/2 c. Canned Chilli + 1/2 c.

Rice + 1/8 c. Non-Fat Plain
Yogurt + 1/8 c. Shredded
Cheese; 1 c. Canned Spinach
+ Lemon Juice; Pears

Day 4

1/2 c. Low-Fat Cottage

Cheese + 1/2 c. Canned
Mandarin Oranges; 6 Whole
Wheat Crackers + Salsa

Leftovers: Chili & Rice meal

Spaghetti Sauce with Ground

Turkey over 1/2 c. Noodles
and 1/2 c. Zucchini + Squash;
Mixed Fruit

Day 5

3/4 c. Honey Bunches of Oats

with Almonds + 1/2 c. Skim
Milk; 1 Banana + 1/2 T. Peanut
Butter

Leftovers: Spaghetti with

Noodles and Veggies Meal

3 oz. Lean Pork Chops; 1/2 c.

Quinoa; Asparagus; Canned
Peaches

Panda Express: Share

Mushroom Chicken and Fried
Leftovers: Pork Chops Meal Rice; Salad (spinach/lettuce
mix + low-fat ranch + tomatoes
+ olives + carrots); Mixed Fruit

Day 6

1 Eggo Waffle + 1 T. Peanut

Butter + 1/2 c. Frozen Berries
+ 2 T. Light Whipped Topping

Day 7

2.5 oz Canned Chicken + 1/4 t. 2.5 oz. Canned Chicken + 3/4

1 Scrambled Egg + Salsa; 1
Light Miracle Whip + 1/4 t.
c. Rice + 1/4 c. Cream of
Slice Toast + 1 T. Butter; 1
Mustard + 2 Slices Whole
Chicken + 1/4 c. Canned
Orange
Wheat Bread; 9 baby carrots; Pineapple + Green Onions;
1 snack size fruit cup
Salad

Day 8

1 c. Non-Fat Plain Yogurt +

Vanilla Extract + 1/2 c. Frozen
Berries + 2 T. Oats

1 Russel Potato Baked + 1/8 c.

Non-Fat Plain Yogurt + Green
Onions + Diced Tomatoes +
Diced Bell Peppers; Canned
Pears

Day 9

3/4 c. Honey Bunches of Oats

1 Fried Egg; 1/2 c. Fried Rice
Subway: 6" Veggie Delite on 9with Almonds + 1/2 c. Skim
(Rice + 1/2 T. Olive Oil + 1 T.
Grain Whole Wheat; Apple +
Milk; 1 Banana + 1/2 T. Peanut
Soy Sauce); Asparagus; Mixed
Peanut Butter
Butter
Fruit

Day 10

2.5 oz Canned Chicken + 1/4 t.

1 Grapefruit; 1 slice whole
Light Miracle Whip + 1/4 t. 3 oz. Lean Pork Chops; 1/2 c.
wheat toast with 1/2 T. Peanut Mustard + 6 whole wheat
Quinoa; Broccoli; Canned
Butter
crackers; frozen veggies; 1
Peaches
snack size fruit cup

Day 11

1/2 c. Low-Fat Cottage

Cheese + 1/2 c. Canned
Mandarin Oranges; 6 Whole
Wheat Crackers + Salsa

Salad; Cottage Cheese +

Mandarin Oranges; Whole
Wheat Crackers

Leftovers: Pork Chops Meal

Spaghetti Sauce with Ground

Turkey over 1/2 c. Noodles
and 1/2 c. Zucchini + Squash;
Mixed Fruit

Day 12 1/2 T. Peanut Butter; Orange;

Leftovers: Spaghetti with

Noodles and Veggies Meal

1/2 c. Canned Chilli + 1/2 c.

Rice + 1/8 c. Non-Fat Plain
Yogurt + 1/8 c. Cheddar
Cheese; 1 c. Canned Spinach
+ Lemon Juice; Pears

1-Egg Omelet + 1/4 c.

Shredded Cheddar Cheese +
Diced Tomatoes + Sliced
Mushrooms + Diced Bell
Peppers + Spinach; 1 Slice
Toast

Leftovers: Chili & Rice meal

3 oz. Salmon; 1 c. Frozen

Veggies; 1/2 c. Quinoa; 1/2 c.
Canned Pineapple

1 Eggo Waffle + 1 T. Peanut

Leftovers: Salmon, Veggies
Day 14 Butter + 1/2 c. Frozen Berries
Quinoa, and Pineapple
+ 2 T. Light Whipped Topping

2 Small Corn Tortillas, 1/4 c.

Ground Turkey, Diced
Tomatoes, 1/4 c. Shredded
Cheddar Cheese, Sliced
Olives, Corn, Salsa; 1/2 c.
Canned Peaches

1/2 c. Oatmeal + 2 T. Raisins +

1/2 c. Skim Milk

Day 13

Notes: Repeat Meals/Snacks are prepared in the same proportions and with the same items (e.g. After "Salad
described in Day 6, all other salad is the same).

Snacks

Low-fat String Cheese + 8

pieces turkey pepperoni; 1
Apple + 1 T. Peanut Butter

~9 Baby Carrots + 1 T.
Hummus; 1 Orange

1/2 c. Low-Fat Cottage

Cheese + 1/4 Salsa; Low-Fat
String Cheese + ~8 Pieces
Turkey Pepperoni

Popcorn; Apple + Peanut

Butter

11 Pretzels + 1 T. Hummus; 1
Snack Size Fruit Cup

1 Orange; Low-Fat String

Cheese + 8 Pieces Turkey
Pepperoni

11 Pretzels + 1 T. Hummus; 1
Apple + 1 T. Peanut Butter

11 Pretzels + 1 T. Hummus; 1
Apple + 1 T. Peanut Butter

Popcorn; Low-Fat String

Cheese + Turkey Pepperoni

1/2 c. Low-Fat Cottage

Cheese + 1/4 Salsa; Baby
Carrots + Hummus

1 Orange; Low-Fat String

Cheese + 8 Pieces Turkey
Pepperoni

1/2 c. Low-Fat Cottage

Cheese + 1/4 Salsa; Apple +
Peanut Butter

1 Orange; Baby Carrots +

Hummus

Popcorn; Low-Fat String

Cheese + Turkey Pepperoni

same items (e.g. After "Salad" is