Menu Plan

Planning meals in advance will not only help you eat better, it can 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

LAKEWOOD HEALTH SYSTEM

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Tel: 218-894-1515 | 800-525-1033 | TTY - 218-894-8184

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