HEALTHY MEAL PLAN
Healthy meal plan for Monday
At the beginning of the work week, meals should be as unsophisticated as possible so that people would easily keep up with their everyday routines.
Suggested meals:
Breakfast: whole-grain cereal with low-fat milk and a banana.
Lunch: a turkey sandwich on whole-wheat bread with an apple, carrot sticks and low-fat yogurt.
Dinner: chicken stir-fry made with low-sodium soy sauce and frozen vegetables served with brown rice.
Healthy meal plan for Tuesday
Different fresh fruits must be included in the healthy menu, but one should always buy them in season, when they are far cheaper, more flavorful and usually of better quality.
Suggested meals:
Breakfast: a whole-wheat bagel with low-fat cream cheese and orange juice.
Lunch: vegetable soup with whole-grain crackers and low-fat cheese with grapes.
Dinner: whole-wheat pasta with turkey meatballs and a tossed salad with low-fat salad dressing.
Healthy meal plan for Wednesday
In case a food item contains ingredients whose names are unpronounceable, this kind of food is likely to be quite unhealthy.
Suggested meals:
Breakfast: low-fat cottage cheese with sliced peaches and whole-wheat toast with margarine.
Lunch: vegetable pizza with fresh fruit salad (something tastier for people who are used to eating junk food).
Dinner: grilled salmon with roasted potatoes and roasted brussel sprouts (leafy green veggies are not only healthy but also delicious).
Healthy meal plan for Thursday
In the winter, frozen vegetables, that can be heated up quickly in a microwave, are a fantastic alternative to fresh ones.
Suggested meals:
Breakfast: oatmeal with raisins, pecans and brown sugar with low-fat milk (this is a great, rich of fibers and iron, substitute for sugary cereal).
Lunch: a whole-wheat pita with hummus, lettuce and tomato, low-fat yogurt and fresh strawberries.
Dinner: meatloaf made with lean ground beef, green beans and mashed sweet potatoes (a true American classic!).
Healthy meal plan for Friday
The Academy of Nutrition and Dietetics advises everyone to shop the four main departments in grocery stores: produce aisle for fruits and vegetables, bakery for whole grains, meat department for proteins and dairy case for low-fat milk. But you should better just pass by the shelves with crisps and sweets!
Suggested meals:
Breakfast: a boiled egg with two slices of whole-wheat toast and a glass of low-fat milk.
Lunch: a tuna sandwich made with low-fat mayonnaise on whole-wheat bread, topped with sliced cucumbers, and a fresh apple.
Dinner: a bean burrito on a whole-wheat tortilla with low-fat cheddar cheese and salsa, brown rice, and a tossed salad with low-fat salad dressing.
Healthy meal plan for Saturday
Consider starting off the day with an energizing breakfast, but at the end of the day, most importantly, reward yourself with something delicious!
Suggested meals:
Breakfast: whole-wheat pancakes with real maple syrup, sliced bananas and low-fat milk.
Lunch: grilled chicken salad with dried cranberries, walnuts and low-fat salad dressing, whole-wheat pita bread and low-fat yogurt (these are full of proteins and antioxidants).
Dinner: grilled top sirloin, corn on the cob, roasted bell peppers and baked french fries.
Healthy meal plan for Sunday
Do not overeat with any kind of food, even your most favorite one! You should consume moderate amounts of what you fancy from all the different food groups.
Suggested meals:
Brunch: an omelet with ham and cheese, fresh cantaloupe, fresh strawberries, fresh blueberries, whole-wheat English muffin and hash browns.
Dinner: chicken parmesan with whole-wheat spaghetti and steamed broccoli.
Try sticking to the healthy menu for just one week and you will love the way it feels!
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