Sample Meal Plans- Lunches

Ok here's some sample meal plans for a week's worth of food. Remember, you can modify this!

Day one- Soup and Sandwich- I use Healthy Request by Campbell's or Progresso, both are light on calories and filling. If its got more than one serving in a can, like the Healthy Request, Ill divide that into two meals.
For the sandwich part, I use whole wheat bread, cheese, fillers like lettuce and tomato, mustard ( its a free food on most diets) and pickles, and then lean meats- Oscar Mayer turkey breast or chicken breast is usually 3 slices per serving and under 100 calories. - Total meal calories will be around 450-500 calories depending on bread and condiments you put on your sandwich.

Day Two- Smart Ones - they are usually between 280 and 310 calories per package. And they come in a wide variety. I like to pair them with the other half of that soup and some fruit!

Day Three- Salad w/ grilled chicken and veggies. You can have a whole head of lettuce for under 100 calories. (small head) if you think you arent going to get enough to eat with a salad. Just remember to not overdo it on the dressing and the stuff you put ON the lettuce. We use the Tyson Grilled ready to eat chicken chunks or strips, one serving is 3 oz and around 100 calories, so you could easily use 2 servings and STILL stay within your calorie goals for a lunch. Add on the dressing, which can range from 60 calories and up for light and full fat dressings, and add tomato slices and maybe a sprinkling ( and i do mean a sprinkling) of shredded cheese to round it out. Add a side of vegetables - canned is fine, i always drain and rinse mine, and then pop them in the microwave with a few spritz's of butter spray, and you have a lunch for 500 calories

Day Four- Turkey Chili Frito Pie- yep you can still have some yummy stuff- just use turkey chili , use ONE serving of the Frito's, and mustard and some onions. Please watch the calories on the Turkey Chili b/c they can get up there. And most cans have 2 servings plus. But even using a serving and a half of turkey chili at 250 calories plus fritos and your toppings, you will still come in at under 500 calories, and you can add some fruit or something to the side to round it out.

Day Five- Smart Ones Cheeseburgers- yep you can have these too. Both of them under 500 calories , so add some applesauce or fruit to the side to round it out.

Day Six- Mock pizza- we make these with Grands reduced fat biscuits. If you make a whole can, it will make 8 pizzas, and you can have 2 plus some fruit. So make this to share with your hubby or kids. Take the biscuits, flatten them out like mini pizza dough, add 1 tablespoon ragu spaghetti sauce ( i use this because i can get it cheap and i use the garden vegetable kind) and then add a little bit of cheese and you can also add bell pepper, onion etc cut up. I do add 2 slices of pepperoni if i have it on hand. Pop them in the oven for what the package says and you have a mock pizza!

Day Seven- Taco time! Use whole wheat soft taco sized tortilla's ( 2) add some ground turkey ( i make 1 lb at a time and divide it out for various meals ) some light sour cream, some tomato, some salsa, and a little bit of cheese, and then add a side of spanish rice ( you can get these in small packets for cheap and it will make two servings) and add you some pudding for dessert and you have another 500 calorie meal

Again , these are just suggestions. You dont have to eat like a bird, or eat "diet" food to eat and loose weight. You just have to learn PORTION CONTROL.

-Stephanie