Weekly Meal Planner

meal plan
DATE

11/10/2014 Mon

11/11/2014 Tue

11/12/2014 Wed

11/13/2014 Thu

11/14/2014 Fri

SERVES

BREAKFAST

Cottage Cheese
and Fruit 365 kcal

Steel Cut Oats and

Scrambled Eggs
350 kcal

Yogurt Parfait and

Toast 371 kcal

Scrambled Egg
Breakfast Burrito
331 kcal

Blueberry Bran
Muffin and
Grapefruit 323
kcal

LUNCH

Spinach Salad and

Sweet Potato 377
kcal

White Bean Spread

and Chips 366 kcal

Roasted Vegetables
and Quinoa 412 kcal

Curried Lentil Soup

and Kale Salad 463
kcal

Spicy Red Lentil and

Tomato Stew 335
kcal

DINNER

Baked Salmon and

Broccoli 392 kcal

Spaghetti Squash and

Chicken 413 kcal

Whole Wheat Pasta

and Green Pesto with
Chicken 442 kcal

One-Pot Spanish
Tomato Chicken with
Pumpernickel Roll
372 kcal

Mexican Veggie
Lettuce Tacos 429
kcal

SNACKS

DESSERT

NUTRIENT PROFILE

Almonds 172 kcal

Energy: 1306 kcal (101%)

Carbs: 168 g (94%)
Protein: 92.9 g (115%)
Fat: 34.6 g (119%)
Fiber: 33.6 g (112%)
Sodium: 686.3 mg (53%)
Magnesium: 550.5 mg (172%)

Grapefruit,
Smoked Salmon &
Rye Crisp 137 kcal

Energy: 1308 kcal (101%)

Carbs: 182 g (102%)
Protein: 83.5 g (103%)
Fat: 33.3 g (115%)
Fiber: 36.4 g (121%)
Sodium: 2087 mg (161%)
Magnesium: 518 mg (162%)

Dark Chocolate 42
kcal

Hummus and
Veggies 124 kcal

Energy: 1349 kcal (104%)

Carbs: 201 g (113%)
Protein: 94 g (116%)
Fat: 26.9 g (93%)
Fiber: 46.2 g (154%)
Sodium: 997.7 mg (77%)
Magnesium: 671.8 mg (210%)

Sliced Apple
95 kcal

Raspberry Yogurt
Parfait 49 kcal

Energy: 1310 kcal (101%)

Carbs: 190 g (107%)
Protein: 89.9 g (111%)
Fat: 27.6 g (95%)
Fiber: 38.5 g (128%)
Sodium: 1460 mg (112%)
Magnesium: 335 mg (105%)

Chocolate BananIce Cream 81 kcal

Energy: 1313 kcal (102%)

Carbs: 201 g (113%)
Protein: 81.7 g (101%)
Fat: 32.4 g (112%)
Fiber: 47.9 g (160%)
Sodium: 1481.7 mg (114%)
Magnesium: 456 mg (142%)

Carrots and
Peanut Butter 145
kcal

Total Weekly Averages

Energy: 1317 kcal (102%)
Carbs: 188.6 g (106%)
Protein: 88.4 g (109%)
Fat: 31 g (107%)
Sat. Fat: 6.3 g (4.4% of total)
Cholesterol: 111 mg
Fiber: 40.5 g (135%)
Sodium: 1342.6 mg (103%)
Magnesium: 506.2 mg (158%)
Nutrient Balances
Omega-6 : Omega-3
3.8:1
Potassium : Sodium
3.1:1
Calcium : Magnesium

Monthly Meal Planner

ingredients
DISH

AMOUNT

UNIT

Cottage Cheese and Fruit

cup

1% low fat cottage cheese, no sodium added

Cottage Cheese and Fruit

0.75

cup

blueberries

Cottage Cheese and Fruit

tbsp

flaxseed meal

Cottage Cheese and Fruit

tbsp

toasted wheat germ

Cottage Cheese and Fruit

cup

Milk, nonfat, fortified with Vit A & Vit D

Spinach Salad and Sweet Potato

cup

raw spinach

Spinach Salad and Sweet Potato

medium

Spinach Salad and Sweet Potato

tbsp

pumpkin seeds

Spinach Salad and Sweet Potato

0.5

cup

cooked quinoa

Spinach Salad and Sweet Potato

tbsp

balsamic vinegar

Spinach Salad and Sweet Potato

cup

sweet potato, baked in skin, without salt

Baked Salmon and Broccoli

1.5

cup

Broccoli, steamed

Baked Salmon and Broccoli

0.75

cup

cooked quinoa

Baked Salmon and Broccoli

juiced

Baked Salmon and Broccoli

tsp

low sodium soy sauce

Baked Salmon and Broccoli

oz

baked salmon

Snacks 11-10-14

serving

raw almonds

Steel Cut Oats and Scrambled Eggs

0.75

cup

steel cut oats, cooked

Steel Cut Oats and Scrambled Eggs

1-third

cup

blueberries

Steel Cut Oats and Scrambled Eggs

0.5

cup

Milk, nonfat, fortified with Vit A & Vit D

Steel Cut Oats and Scrambled Eggs

tbsp

flaxseed meal

Steel Cut Oats and Scrambled Eggs

tsp

cinnamon

Steel Cut Oats and Scrambled Eggs

1-third

oz

walnuts, crushed

Steel Cut Oats and Scrambled Eggs

large eggs

egg whites only

Steel Cut Oats and Scrambled Eggs

cup

0.5

full recipe

White Bean Spread Recipe

cup

rinsed, canned, white beans

White Bean Spread Recipe

0.5

cup

chopped fresh parsley

White Bean Spread Recipe

clove

pressed garlic

White Bean Spread Recipe

tbsp

extra virgin olive oil

White Bean Spread Recipe

tbsp

grated parmesan cheese

White Bean Spread Recipe

0.5

lemon

White Bean Spread and Chips

cup

baked blue corn tortilla chips

Spaghetti Squash and Chicken

cup

spaghetti squash, baked

Spaghetti Squash and Chicken

cup

spaghetti sauce, low sodium, low fat

White Bean Spread

Page 2 of 6

INGREDIENT

tomato

lemon

raw spinach

fresh squeezed juice

Monthly Meal Planner

ingredients
DISH

AMOUNT

UNIT

Spaghetti Squash and Chicken

0.25

cup

pearled barley, cooked

Spaghetti Squash and Chicken

oz

chicken breast, skin removed before cooking

Spaghetti Squash and Chicken

cup

swiss chard, chopped, steamed

Snacks 11-11-14

half

grapefruit

Snacks 11-11-14

0.75

serving

smoked salmon

Snacks 11-11-14

cracker

rye crispbread

Dessert 11-11-14

0.25

oz

dark chocolate, 70-85% cacao

Yogurt Parfait and Toast

one

cup

yogurt, nonfat plain greek

Yogurt Parfait and Toast

0.75

cup

blueberries

Yogurt Parfait and Toast

tbsp

toasted wheat germ

Yogurt Parfait and Toast

0.25

serving

Yogurt Parfait and Toast

slice

Ezekiel Sesame Sprouted whole grain bread

Yogurt Parfait and Toast

1-quarter

tbsp

butter

Roasted Vegetables and Quinoa

0.75

cup

cooked quinoa

Roasted Vegetables and Quinoa

0.75

cup

beets, roasted

Roasted Vegetables and Quinoa

3-quarter

cup

cauliflower, roasted

Roasted Vegetables and Quinoa

0.75

cup

brussel sprouts, roasted, halved

Roasted Vegetables and Quinoa

0.5

cup

sweet potato, baked in skin, without salt

Roasted Vegetables and Quinoa

clove

Pasta and Green Pesto with Chicken

2-Jan

oz

whole grain rotini

Pasta and Green Pesto with Chicken

1.5

cup

spinach, cooked

Pasta and Green Pesto with Chicken

0.5

cup

basil

Pasta and Green Pesto with Chicken

tbsp

parmesan cheese, grated

Pasta and Green Pesto with Chicken

small

zucchini, sauteed

Pasta and Green Pesto with Chicken

oz

chicken breast, skin removed before cooking

Snacks 11-12-14

0.2

cup

hummus

Snacks
Snacks
11-12-14
11-12-14

0.5

cup

mushrooms, raw, sliced

Snacks 11-12-14

0.5

cup

broccoli florets, raw

Snacks 11-12-14

0.5

small

red bell pepper, raw, sliced

Scrambled Egg Breakfast Burrito

large eggs

all egg whites, only 1 yolkk

Scrambled Egg Breakfast Burrito

0.25

large

onion

Scrambled Egg Breakfast Burrito

small

bell pepper, chopped

Scrambled Egg Breakfast Burrito

cup

spinach

Scrambled Egg Breakfast Burrito

0.25

cup

black beans, canned, drained

Scrambled Egg Breakfast Burrito

8" diameter

Page 3 of 6

INGREDIENT

raw almonds

garlic

whole wheat tortilla

Monthly Meal Planner

ingredients
DISH

AMOUNT

UNIT

Scrambled Egg Breakfast Burrito

four

tbsp

Curried Lentil Soup

1/5th

recipe

Curried Lentil Soup Recipe

1.5

cups

red lentils, rinsed

Curried Lentil Soup Recipe

cup

low fat milk

Curried Lentil Soup Recipe

1/4th

cup

plain, nonfat greek yogurt

Curried Lentil Soup Recipe

45

oz

low sodium chicken or vegetable broth

Curried Lentil Soup Recipe

large

stalks celery

Curried Lentil Soup Recipe

large

onion, chopped

Curried Lentil Soup Recipe

large

sweet potato, unpeeled

Curried Lentil Soup Recipe

cloves

garlic

Curried Lentil Soup Recipe

tsp

curry powder

Curried Lentil Soup Recipe

tsp

paprika

0.25

recipe

Spanish Tomato Chicken Recipe

large

yellow or red onion

Spanish Tomato Chicken Recipe

cloves

garlic

Spanish Tomato Chicken Recipe

medium whole

Spanish Tomato Chicken Recipe

0.5

1-1/4 pound

raw eggplant, unpeeled

Spanish Tomato Chicken Recipe

0.75

lb

skinless chicken breast

Spanish Tomato Chicken Recipe

Spanish Tomato Chicken Recipe

tsp

thyme

Spanish Tomato Chicken Recipe

tbsp

sage

Spanish Tomato Chicken Recipe

tsp

oregano

Spanish Tomato Chicken Recipe

dash

black pepper

Spanish Tomato Chicken Recipe

0.5

cup

chopped fresh parsley

Spanish Tomato Chicken Recipe

cup

chopped fresh kale

Snacks 11-13-14

one

medium

Dessert 11-13-14

oz

yogurt, nonfat plain greek

Dessert 11-13-14

0.25

cup

raspberries

1/12th

recipe

Blueberry Bran Muffin Recipe

one and a half

cup

wheat bran

Blueberry Bran Muffin Recipe

two thirds

cup

brown sugar, packed

Blueberry Bran Muffin Recipe

0.5

cup

vegetable oil

Blueberry Bran Muffin Recipe

large

egg

Blueberry Bran Muffin Recipe

cup

wheat flour, whole grain

Blueberry Bran Muffin Recipe

tbsp

baking powder

Spanish Tomato Chicken

Blueberry Bran Muffin

INGREDIENT
pico de gallo salsa

tomatoes

2-1/2" diameter russet potato, unpeeled

Page 4 of 6

apple, raw, with skin

Monthly Meal Planner

ingredients
DISH

AMOUNT

UNIT

Blueberry Bran Muffin Recipe

0.5

tsp

salt

Blueberry Bran Muffin Recipe

cup

blueberries, fresh or frozen

Blueberry Bran Muffin and Grapefruit

tbsp

cream cheese, low fat

Blueberry Bran Muffin and Grapefruit

whole

1/5th

recipe

Spicy Red Lentil Stew Recipe

cups

red lentils, rinsed

Spicy Red Lentil Stew Recipe

large

onion, chopped

Spicy Red Lentil Stew Recipe

tbsp

safflower oil

Spicy Red Lentil Stew Recipe

tbsp

red curry paste

Spicy Red Lentil Stew Recipe

tsp

ground turmeric powder

Spicy Red Lentil Stew Recipe

tsp

curry powder

Spicy Red Lentil Stew Recipe

tsp

ground cumin seed

Spicy Red Lentil Stew Recipe

tsp

chili powder

Spicy Red Lentil Stew Recipe

tsp

sea salt

Spicy Red Lentil Stew Recipe

tbsp

sugar

Spicy Red Lentil Stew Recipe

cloves

garlic

Spicy Red Lentil Stew Recipe

tsp

fresh ginger root, pressed

Spicy Red Lentil Stew Recipe

14.25

oz

tomato puree, no salt added

Spicy Red Lentil Stew Recipe

medium (7")

Spicy Red Lentil Stew Recipe

medium (2x5")

Spicy Red Lentil Stew Recipe

medium (5")

0.5

recipe

Mexican Veggie Lettuce Tacos Recipe

head

cos or romaine lettuce, raw

Mexican Veggie Lettuce Tacos Recipe

large

tomatoes, chopped

Mexican Veggie Lettuce Tacos Recipe

8"

Mexican Veggie Lettuce Tacos Recipe

medium

red bell pepper, raw, chopped

Mexican Veggie Lettuce Tacos Recipe

medium

yellow bell pepper, chopped

Mexican Veggie Lettuce Tacos Recipe

cup

black beans, canned, drained and rinsed

Mexican Veggie Lettuce Tacos Recipe

three quarter

cup

yogurt, nonfat plain greek

Mexican Veggie Lettuce Tacos Recipe

cup

green onion, chopped

Mexican Veggie Lettuce Tacos Recipe

tsp

paprika

Mexican Veggie Lettuce Tacos Recipe

tsp

coriander, ground

Mexican Veggie Lettuce Tacos Recipe

one

tsp

cumin

Mexican Veggie Lettuce Tacos Recipe

cloves

garlic

Mexican Veggie Lettuce Tacos Recipe

tsp

Spicy Red Lentil Stew

Mexican Veggie Lettuce Tacos

Page 5 of 6

INGREDIENT

grapefruit

carrots, chopped
sweet potato, cubed
stalks celery

cucumber, sliced

chili powder

Monthly Meal Planner

ingredients
DISH

AMOUNT

UNIT

Mexican Veggie Lettuce Tacos Recipe

oz

ground turkey, lean lowfat, cooked

Snacks 11-15-14

cup

carrots, sliced

Snacks 11-15-14

tbsp

peanut butter, unsalted

Chocolate Banan-Ice Cream

0.5

7"

Chocolate Banan-Ice Cream

1.5

tbsp

cocoa powder, unsweetened

Chocolate Banan-Ice Cream

tbsp

Milk, nonfat, fortified with Vit A & Vit D

Page 6 of 6

INGREDIENT

banana, frozen, sliced