Eating for Success: Five-Day Meal Plan to Kickstart Your Health Goals

To help you shed a few pounds we’ve developed a few quick-fix recipes around a 5-day healthy meal plan of about 1500 calories – the amount of calories to help most women and men lose weight.

Eating protein rich meals high in vitamins and minerals throughout the day will give you energy and help curb hunger cravings. To help you shed a few pounds we’ve developed a few quick-fix recipes around a 5-day healthy meal plan of about 1500 calories – the amount of calories to help most women and men lose weight.

Five-Day Meal Plan to Kickstart Your Health Goals
Photo courtesy of Karyna Che/Shutterstock.com

Monday

Five-Day Meal Plan to Kickstart Your Health Goals
Photo courtesy of MaraZe/Shutterstock.com.

Breakfast
1 pack low-sugar oatmeal or 1/3 cup dry oatmeal with 1/2 cup skim, almond, rice or soy milk
1/2 large banana
4 unsalted walnut or pecan halves
Coffee or tea (optional) with 1/2 cup skim, almond rice or soy milk

Snack
6 oz container of 0 percent fat Greek yogurt
3/4 cup raspberries

Lunch
Turkey Sandwich (1 serving)
1 cup lettuce and 1/2 cup non-starchy vegetables (tomatoes, cucumbers, mushrooms, etc.)
Drizzle salad with 1 tsp olive oil and 1 tsp balsamic vinegar

Snack
1 oz low-fat cheese
1 1/4 cup whole strawberries

Five-Day Meal Plan to Kickstart Your Health Goals
Photo courtesy of Tim UR/Shutterstock.com.

Dinner
Summer Salmon (1 serving)
2 cups of raw spinach sautéed with cooking spray and 1 clove of garlic
1 oz (small) dinner roll

 

Tuesday

Breakfast
1 slice whole-grain toast with 1/2 Tbsp. peanut butter
1 small banana
Small skim or soy milk caffe latte or 1 cup skim, almond, or light soymilk

Snack
1 orange
1/2 cup of 1 percent fat cottage cheese

Lunch
Tuna Sandwich (1 serving)
1 cup lettuce and 1/2 cup non-starchy vegetables (tomatoes, cucumbers, mushrooms, etc.)
Drizzle salad with 1 tsp olive oil and 1 tsp balsamic vinegar

Snack
1 low-fat cheese stick
9 whole-wheat crackers (about 1-inch squares)

Dinner
Crock Pot Chicken Cacciatore (1 serving)
1 cup cooked pasta

 

Wednesday

Breakfast
Smoothie (1 serving)
1 frozen whole grain waffle
1 tsp trans-fat free margarine
Coffee or tea (optional) with 1/2 cup skim, almond, rice or soy milk

Snack
1 small apple
1/2 Tbsp. peanut butter/nut butter

Five-Day Meal Plan to Kickstart Your Health Goals
Photo courtesy of Olga Nayashkova/Shutterstock.com.

Lunch
From your favorite Restaurant
Grilled Chicken Sandwich with 1 teaspoon of mayo
Side salad with 2 tbsp of low-fat dressing

Snack
6 oz container of 0 percent fat Greek yogurt
1/2 cup canned pineapple

Dinner
Fast Chili (1 serving)
1/2 cup chopped tomatoes
1 taco shell or 1 x 6 inch tortilla

 

Thursday

Five-Day Meal Plan to Kickstart Your Health Goals
Photo courtesy of MaraZe/Shutterstock.com.

Breakfast
3/4 cup unsweetened cereal or 1/2 cup sweetened cereal
1/2 cup skim, almond, rice or soy milk
1/2 large banana or 3/4 cup berries
4 unsalted walnut or pecan halves
Coffee or tea (optional) with 1/2 cup skim, almond rice or soy milk

Snack
2 tangerines
1 oz low fat cheese

Lunch
Chicken Salad Sandwich (1 serving)
1 cup lettuce and 1/2 cup non-starchy vegetables (tomatoes, cucumbers, mushrooms, etc.)
Drizzle salad with 1 tsp olive oil and 1 tsp balsamic vinegar

Snack
1/2 cup fat-free frozen yogurt
3/4 cup berries

Dinner
Crock Pot Chicken Fajitas (1 serving)
2 x 6 inch tortillas or 2 taco shells

 

Friday

Five-Day Meal Plan to Kickstart Your Health Goals
Photo courtesy of noonday/Shutterstock.com.

Breakfast
1 Bagel Thin®
2 Tbsp low-fat cream cheese
1/2 grapefruit
Small skim caffe latte or 1 cup skim, almond, or light soymilk

Snack
1/2 cup canned peaches (in its own juice)
1/2 cup fat-free or 1 percent fat cottage cheese

Lunch
Egg White Omelet (1 serving)
1 English Muffin
1 tsp trans-fat free margarine

Snack
3 cups plain popcorn
1 low-fat cheese stick

Dinner
Stuffed Peppers (1 serving)
1/3 cup cooked rice or quinoa

*This information is for general purposes only and is not intended for use by pregnant and lactating women or individuals with any health issues.

Also, check out these 10 healthy recipes you can integrate into you meal plan.


Christine Haas, M.S., L.D.N., C.N.S., C.P.T., is the president and director of NuWeights Nutrition and Personal Training, a nutrition and fitness business with six offices throughout the D.C.-Metro area. She is licensed and certified by the American College of Nutrition and the National Academy of Sports Medicine.

 

 

(March 2014)

 

 

 

X