Eat Healthy All Month Long Diet Plan
Monday: Quickie egg sandwich & OJ: 2 eggs, 1 slice
tomato, and 1 slice cheese on a whole wheat English muffin with 4 oz.
orange juice
Tuesday: Fruit & cereal: 1 cup multigrain cereal (like Kashi Heart to Heart) with ¾ cup berries and 1 cup skim milk
Wednesday: A fruit and yogurt parfait (Can be from McDonald’s!) & a muffin with jam
Thursday: Banana waffles: 2 multigrain waffles topped with 1 sliced banana and 1 tbsp. maple syrup
Friday: Oatmeal & chocolate milk: Oatmeal with dried fruit and nuts (from Starbucks will work!) and a reduced-fat chocolate milk
Monday: Chicken burrito with salsa: On the go? Taco Bell’s Chicken Fresco Burrito Supreme will do!
Tuesday: PB&B Sammie: 2 tbsp. peanut butter and sliced banana between 2 slices whole-wheat toast
Wednesday: Tuna pocket: Tuna salad (3 oz. light tuna, 1 tbsp.
light mayo, and 1 stalk chopped celery) in a whole wheat pita with
baked potato chips
Thursday: Chili & baked potato: Small chili topped with shredded
cheddar and a plain baked potato with a pat of margarine (You can pick
this meal up at Wendy’s too!)
Friday: Turkey Club wrap: 2 slices turkey, 2 slices turkey
bacon, 2 slices avocado, and 2 tsp. light ranch dressing in a
whole-grain wrap
Monday: Shrimp stir-fry: 6 large precooked shrimp, 2 cups frozen stir-fry veggies, 1 cup brown rice, and 2 tbsp. teriyaki sauce
Tuesday: Veggie pizza & salad: 2 slices thin-crust veggie
pizza and a side salad with 2 tbsp. balsamic vinaigrette dressing (Try
it delivery-style from Domino’s!)
Wednesday: Chicken taco salad: Romaine lettuce, tomatoes, ¼
cup grilled chicken strips, 2 tbsp. light shredded cheddar, ½ cup
black beans, and salsa
Thursday: Turkey burger & fries: Turkey burger on a whole
wheat bun with sweet potato fries (cut potato into strips, brush with
olive oil, and bake at 400° for 20 min.)
Friday: Cheese Ravioli with marinara sauce & salad: If
you’re eating out on a Friday night, try Olive
Garden version, but remember that restaurant portions are huge! Eat slow so you can stop when you’re full.
SNACKS: Pick at least two a day!
Whole-grain baked tortilla chips with salsa
A handful of pretzels with 1 tbsp. peanut butter
Light popcorn sprinkled with Parmesan
A small skim latte with an oatmeal-raisin cookie
A serving of Cocoa Roast Almonds (about 15)
An apple with a few slices light cheddar
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