Your weekly weight-loss meal plan

Registered dietitian Sue Mah created this weekly diet plan for our 2011 Best Health Challenge featured Challenger, Kelly Mathews, but you can follow it too

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

Snack (total 130 calories)
• 1 medium apple 
95 calories
• 1 brown-rice cake
 35 calories

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, 1 cup fortified almond beverage 170 calories (cereal), 42 calories (blueberries), 60 calories (almond beverage)
• 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 (1x1 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 (1x1 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)
• 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

This article was originally titled "Kelly's meal plan" in the October 2011 issue of Best Health. Subscribe today to get the full Best Health experience–and never miss an issue!

Adapted from Best Health Magazine, October 2011