Follow This Weekly Meal Plan And You May Just Lose Weight

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Follow this weekly meal plan and you’ll be craving “good fats” all spring long

This meal plan follows Canada’s Food Guide and offers the daily nutrition needed for an adult woman: at least 25 g of fibre; seven to eight servings of vegetables and fruit; six to seven servings of grain products; and two servings of meat and alternatives.

Saturday

Breakfast (total 353 calories)

• Coffee with 1 tsp (5 mL) light 5% cream, 1 tsp artificial sweetener 26 calories
• 1 fried egg (cooked in non-stick pan) between 2 slices whole-wheat toast with 1 tsp non-hydrogenated margarine 267 calories
• 1 cup (250 mL) fortified almond beverage 60 calories

Snack

• 1/4 cup (60 mL) store-bought trail mix with nuts and dried fruit 173 calories

Lunch (total 336 calories)

• 1 serving Warm Sweet-Potato Kale Salad 192 calories
• 1 cup (250 mL) blueberries 84 calories
• 1 cup fortified almond beverage 60 calories

Snack (total 141 calories)

• 2 small whole-wheat crackers 36 calories
• 1 medium banana 105 calories

Dinner (total 378 calories)

• 1 serving Turkey Kebabs on a Pita 354 calories
• 1/2 medium green pepper and 1/2 orange pepper, grilled 24 calories

Snack (total 130 calories)

• 1 medium apple 95 calories
• 1 brown-rice cake 35 calories

Total daily calories: 1,511

Sunday

Breakfast (total 382 calories)

• Coffee with 1 tsp (5 mL) light 5% cream, 1 tsp artificial sweetener 26 calories
• 1 cup (250 mL) whole-grain cereal and 1/2 cup (125 mL) fresh blueberries 170 calories (cereal), 42 calories (blueberries),
• 1 cup fortified almond beverage 60 calories 
• 10 dry roasted almonds 84 calories

Snack

• 10 grapes 34 calories

Lunch (total 378 calories)

• 1 serving Turkey Kebabs on a Pita 354 calories
• 1/2 medium green pepper and 1/2 orange pepper, grilled 24 calories

Snack

• 1 medium apple 95 calories

Dinner (total 603 calories)

• 1 serving Fusilli with Meatballs 386 calories
• 1 cup (250 mL) cooked peas and carrots on the side 94 calories
• 1 glass (5 oz/142 mL) red wine 123 calories

Snack (total 95 calories)

• 1 brown-rice cake 35 calories
• 1 cup (250 mL) fortified almond beverage 60 calories

Total daily calories: 1,587

Monday

Breakfast (total 230 calories)

• Coffee with 1 tsp (5 mL) light 5% cream, 1 tsp artificial sweetener 26 calories
• One Summer Berry Muffin 100 calories
• 1 Tbsp (15 mL) light peanut butter 44 calories
• 1 cup (250 mL) fortified almond beverage 60 calories

Snack

• 1 medium pear 103 calories

Lunch (total 413 calories)

• 1 serving Beef & Sweet Potato Stir-Fry served with 1/2 large pita 328 calories (stir-fry), 85 calories (pita)

Snack (total 152 calories)

• 20 grapes 68 calories
• 10 dry roasted almonds 84 calories

Dinner (total 427 calories)

• 1 serving Maple Baked Salmon with Chopped Almonds 260 calories
• 1 cup (250 mL) steamed green beans 44 calories
• 1 glass (5 oz/142 mL) red wine 123 calories

Snack (total 95 calories)

• 1 cup (250 mL) fortified almond beverage 60 calories
• 1 brown rice cake 35 calories

Total daily calories: 1,420

Tuesday

Breakfast (total 350 calories)

• Coffee with 1 tsp (5 mL) light 5% cream, 1 tsp artificial sweetener 26 calories
• 3/4 cup (175 mL) quick-cooking oatmeal ‘made with water and 1/2 cup (125 mL) fresh blueberries 124 calories (oatmeal), 42 calories (blueberries)
• 1 cup (250 mL) fortified almond beverage 60 calories
• 10 dry roasted almonds 84 calories

Snack

• 1 medium apple 95 calories

Lunch (total 350 calories)

• 1 Skinny Tuna Sandwich 258 calories
• 1 cup (250 mL) fortified almond beverage 60 calories
• 8 medium strawberries 32 calories

Snack

• 1/4 cup (60 mL) store-bought trail mix with nuts and dried fruit 173 calories

Dinner (total 507 calories)

• 1 serving leftover Beef & Sweet Potato Stir-Fry served with 1/2 large pita 328 calories (stir-fry), 85 calories (pita)
• 1 cup (250 mL) cooked peas and carrots on the side 94 calories

Snack (total 64 calories)

• 1 brown rice cake 35 calories
• 1 cube (1×1 in.) low-fat cheddar cheese 29 calories

Total daily calories: 1,525

Wednesday

Breakfast (total 401 calories)

• Coffee with 1 tsp (5 mL) light 5% cream, 1 tsp artificial sweetener 26 calories
• 1 Tim Hortons English muffin with egg and cheese 280 calories
• 1 medium apple 95 calories
  

Snack (total 64 calories)

• 1 brown-rice cake 35 calories
• 1 cube (1×1 in.) low-fat cheddar cheese 29 calories

Lunch (total 408 calories)

• 1 serving leftover Fusilli with Meatballs 386 calories
• 1/2 cup (125 mL) cucumber slices 8 calories
• 1/2 cup cherry tomatoes 14 calories

Snack

• 1 medium orange 65 calories

Dinner (total 418 calories)
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• 1 serving Chicken Jamboree 196 calories
• 1 cup (250 mL) cooked quinoa on the side 222 calories

Snack

• 1 packaged maple cookie 110 calories

Total daily calories: 1,466

Thursday

Breakfast (total 230 calories)

• Coffee with 1 tsp (5 mL) light 5% cream, 1 tsp artificial sweetener 26 calories
• 1 Summer Berry Muffin 100 calories
• 1 Tbsp (15 mL) light peanut butter on the muffin 44 calories
• 1 cup (250 mL) fortified almond beverage 60 calories

Snack

• 1 medium banana 105 calories
  

Lunch (total 512 calories)

• Turkey sandwich on whole-wheat bun with bacon, lettuce and tomatoes from Tim Hortons 370 calories
• 1 medium apple 72 calories
• 1 Timbit 70 calories

Snack (total 224 calories)

• 2 Tbsp (30 mL) trail mix with nuts and seeds 173 calories
• 3 apricots 51 calories

Dinner (total 356 calories)

• 1 serving Shrimp & Feta Couscous 296 calories
• 1 cup (250 mL) fortified almond beverage 60 calories

Snack

• 1 medium pear 96 calories

Total daily calories: 1,523

Friday

Breakfast (total 353 calories)

• Coffee with 1 tsp (5 mL) light 5% cream, 1 tsp artificial sweetener 26 calories
• 1 fried egg (cooked in non-stick pan) between 2 slices whole-wheat toast with 1 tsp non-hydrogenated margarine 267 calories
• 1 cup (250 mL) fortified almond beverage 60 calories

Snack

• 1/2 avocado, mashed, with 5 low-sodium tortilla chips 193 calories

Lunch (total 356 calories)

• 1 serving leftover Shrimp & Feta Couscous 296 calories
• 1 cup (250 mL) fortified almond beverage 60 calories

Snack (total 77 calories)

• 1/2 cup (125 mL) blueberries 42 calories
• 1 brown-rice cake’ 35 calories

Dinner (total 505 calories)

• 1 light beer 110 calories
• 1 large Caesar salad (from a restaurant, made with romaine lettuce, bacon bits, croutons and Parmesan cheese) with light Caesar dressing 395 calories

Snack

• 1 medium apple 95 calories

Total daily calories: 1,579