Sample Meal Planner 1
Monday: Stir Fry
Grains/starchy Vegetables:
- Brown rice
- Quinoa
- Soba noodles
- Wild rice
Vegetables:
- Beets
- Mushrooms
- Broccoli
- Pea pods
- Cauliflower
- Frozen veggies
Protein:
- Tofu
- Chickpeas
- Chicken breast
- Shrimp
Tuesday: Fajitas
Grains/Starchy Vegetables
- Whole grain tortillas
- Whole wheat lavash
- Whole wheat pitas
Vegetables
- Romaine lettuce
- Tomatoes
- Onions
- Peppers
- Spinach
- Pico de gallo
Protein
- Beans
- Meat alternative
- Ground turkey
- Lean beef
Wednesday: Protein and Potatoes
Grains/Starchy Vegetables
- Baked potato
- Baked sweet potato
- Mashed potatoes with skin
Vegetables
- Bagged salad
- Frozen steamed veggies
- Roasted acorn squash, carrots, broccoli, zucchini
Protein
- Salmon
- Cod
- Pork tenderloin
- Chicken thighs
Thursday: Breakfast for Dinner
Grains/Starchy Vegetables
- Whole grain pancakes/waffles
- French toast w/whole grain bread
- Frozen hashbrowns
Vegetables
- Tomato/vegetable juice
- Omelet fillings—tomatoes, peppers, onions
- Fresh fruit
Protein
- Eggs
- Turkey sausage/bacon
Friday: Pizza
Grains/Starchy Vegetables
- Whole grain pizza crust
- Whole grain flat bread
- Whole grain English muffin
Vegetables
- Mushrooms
- Olives
- Spinach
- Broccoli
- Peppers
- Eggplant
Protein
- Black beans
- Ham
- Mozzarella cheese
Sample Meal Planner 2
Monday: Southwest Salad
Grains/starchy Vegetables:
- Tortilla chips
- Spanish rice
- Corn bread
Vegetables:
- Bagged salad
- Onions
- Tomatoes
- Salsa/jalapenos
- Peppers
- Jicama
Protein:
- Black beans
- Light cheese
- Seasoned ground turkey
Tuesday: Pasta
Grains/Starchy Vegetables
- Whole wheat pasta
- Soba noodles
- Spiralized butternut squash
Vegetables
- Marinara sauce
- Zucchini
- Yellow squash
- Onions and garlic
- Frozen veggies
- Artichokes
Protein
- Cannellini beans
- Meat alternative
- Chicken sausage
- Ground turkey
Wednesday: Grain Bowl
Grains/Starchy Vegetables
- Bulgur
- Quinoa
- Brown rice
- Whole grain pasta
Vegetables
- Brussel sprouts
- Carrots
- Greens
- Pea pods
- Tomatoes
- Cabbage
Protein
- Salmon
- Tuna
- Garbanzo beans
- Black beans
- Tofu
Thursday: Sheet Pan
Grains/Starchy Vegetables
- Red potatoes
- Sweet potatoes
- White potatoes
Vegetables
- Mushrooms
- Green beans
- Asparagus
- Carrots
- Broccoli
- Brussel sprouts
Protein
- Salmon
- Shrimp
- Tofu
- Pork tenderloin
- Chicken breast
Friday: Sandwiches
Grains/Starchy Vegetables
- Whole grain pita
- Whole grain bread
- Whole grain lavash
- Whole wheat tortilla
Vegetables
- Lettuce/spinach
- Sprouts/cucumbers
- Bok choy leaves
- Banana peppers
- Radishes
- Pickles
Protein
- Deli meats
- Hummus
- Nut butter
- Chicken, tuna, egg salad
Add a Beneficial Fat
- Avocado
- Olive oil
- Nuts
- Seeds
Add Flavor to Your Meal
- Fresh garlic
- Basil
- Oregano
- Thyme
- Crushed red pepper