Planning meals in advance will not only help you eat better, but it can also save you money. People who grocery shop based on a preplanned menu or shopping list are less likely to buy unhealthy, high-calorie foods.
Sample Menu
Breakfast
- Whole Grain Cereal (3/4 cup)
- Skim Milk (1/2 cup)
- Whole Grain Toast (1 slice)
- Peanut Butter with no added sugar (1 to 2 tablespoons)
Mid-Morning Snack
- Fruit (one small piece)
Lunch
- Whole Grain Bread (2 slices)
- Low Sodium Tuna (2 to 3 ounces)
- Low Fat Mayonnaise (1 tablespoon)
- Pepper (to taste)
- Mrs. Dash Seasoning (1/4 teaspoon)
- Fresh Vegetable (1 cup)
- Skim Milk (1 cup)
Mid-Afternoon Snack
- Protein Bar (1 bar) or Almonds (1 ounce)
Dinner
- Grilled Fresh Chicken Breast (3 to 4 ounces)
- Whole Grain Pasta (1 cup cooked) tossed in olive oil (1 tablespoon)
- No Added Salt Tomato Sauce* (1/4 cup)
- No Added Salt Canned Green Beans (1/2 cup)
*Add dried basil, oregano, garlic powder or Mrs. Dash seasoning to flavor sauce
Evening Snack
- Low-fat Yogurt (6 ounces)
TOTAL CALORIES 1,880