Meal Plan and Snack Guide
By Rebecca Mueller, MS, RD
Meal Plan and Snack Guide
| Breakfast |
Lunch |
Dinner |
| 1 slice of whole wheat toast |
Half sandwich with 2 slices of turkey |
3oz grilled chicken or turkey |
| 1 egg |
1 slice of cheese (1oz or less) |
2 cups steamed vegetables with |
| Hand full of grapes |
1 tbsp of dijon |
2 tbsp shredded cheese |
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vegetables of choice |
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1 small apple |
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| 1/2 cup oatmeal |
1/2 cup cottage cheese |
4oz fish |
| 2 tsp brown sugar |
1 fresh peach |
2 cups mixed green salad |
| 1 tbsp dried cranberries |
1 serving of wheat crackers |
1 tbsp vinaigrette |
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| 1/2 cup yogurt |
Open faced tuna salad sandwich |
2oz red meat |
| 1/2 cup berries OR |
1 orange |
2 cups of mixed vegetables |
| 1 sliced banana |
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(grilled or sauteed with olive oil and spices) |
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| Total Calories: about 300 |
Total Calories: about 300 |
Total Calories: about 300 |
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Snacks or Meal Extras
| 100 Calories |
200 Calories |
| 20 raw almonds OR 1/2 cup shelled pistachios |
1/2 cup low fat yogurt with 1/2 cup berries and |
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1 tbsp sliced almonds |
| 1 string cheese OR 1oz cheese |
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1 oz cheese and a 100 calorie serving of wheat
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| 1 banana OR apple, orange, pear, 2 peaches, |
crackers |
| 2 plums, 2 kiwi, 25 grapes, 1/2 grapefruit, |
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| 1/4 cup pineapple, 1 1/2 cup strawberries, |
1 small banana or apple with 1 tbsp peanut butter
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| 1 1/2 cup blueberries, 2 tbsp raw almonds with |
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| 1 tbsp of dried cranberries, 1/2 cup yogurt OR a |
5 dried apricots with 3 tbsp of raw almonds |
| 100 calorie yogurt container |
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1/2 cup 1% cottage cheese with 1/2 cup |
| 2 thin turkey slices with dijon dipping sauce |
pineapple chuncks |
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| 1 cup carrots, peppers or cucumber with 1 tbsp |
1 cup berries and 1/4 cup low salt peanuts
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| hummus |
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| 1 1/2 cups watermelon, cantaloupe |
1 low carb tortilla with 2 tbsp shredded cheese
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| or honeydew |
and salsa
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| 1 small homemade chocolate chip cookie OR |
2 slices of turkey OR ham rolled with 2 thin slices |
| 1/2 cup light ice cream |
of cheese - serve with honey dijon for dipping |
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1/2 cup ice cream OR 2 small oatmeal chocolate |
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