A Meal Plan That Makes Sense

Most of us know what’s good for us, and what’s not. But what we don’t always know, is how to get the good stuff in and not get bored by eating the same things all the time. Here is a 2000 calorie meal plan for one day that is healthy, easy to prepare, and actually satisfies the apetite!

Nutrient-Rich Meal Plan: 2,000 Calories
Breakfast (300–400 calories)

Good-to-Go Breakfast Sandwich:
Place 1 poached egg, 1 ounce (oz) Canadian bacon and 1 oz fat-free/low-fat cheese between two toasted whole-grain English muffin halves. Drink 1 cup 100% orange juice.

Snack (200 calories)

1/3 cup whole-grain cereal mixed into 8 oz low-fat/nonfat fruit-flavored yogurt

Lunch (400–500 calories)

Bistro Bite:
Layer 3 oz sliced, lean roast beef on a whole-grain roll and top with spicy arugula leaves and 2 tablespoons stone-ground mustard and romaine lettuce. Add a bunch of grapes and a small sliced apple.

Snack (300 calories)

1 small (4-inch diameter) whole-grain pita and 1/2 cup hummus with red bell pepper slices

Dinner (300–400 calories)

Good-for-You Grill:
Marinate 3 oz salmon in orange juice. Grill 1/2 cup baby red potatoes, 1/2 cup onions and six asparagus spears tossed with 1 teaspoon olive oil. Add 1 cup mixed green salad topped with blueberries.

Snack (200 calories)

1 cup low-fat chocolate milk or hot cocoa

Adapted with permission from the Nutrient Rich Foods Coalition’s Live Well! Tool Kit, www.nutrientrichfoods.org

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