FRANÇAIS

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

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