Menu Plan

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