Prevention/Wellness Meal Plan

A healthy lifestyle is your best defense against disease. And getting enough of important vitamins like C, D, E and Omega 3’s will help your body get what it needs to keep your immune system up and keep you well.

 
Day 1 • Day 2 • Day 3 • Day 4 • Day 5 • Day 6 • Day 7 • Day 8 • Day 9 • Day 10


Day 1: Gluten Free

Nutrition Analysis
Calories: 1,634
Total Fat: 52 g
Sat. Fat: 6.1 g
Cholesterol: 206 mg
Sodium: 345 mg
Carbohydrate: 184 g
Fiber: 26 g
Protein: 111 g

Breakfast
¼ cup (uncooked) quinoa with ½ cup soy milk, ¼ tsp cinnamon, ½ cup fresh blueberries

Lunch
1 grilled chicken breast over spinach with 3 oz grape tomatoes, 1 cup chopped carrots, 1 cup mushrooms, and 1 tbsp balsamic vinegar

Snack
1 ounce unsalted dry roasted almonds

Dinner
3 oz atlantic salmon with 1 tbsp olive oil and ¼ cup Mrs. Dash seasoning, served with 1 cup steamed broccoli and brown rice


Day 2

Nutrition Analysis
Calories: 1,802
Total Fat: 32g
Sat. Fat: 7g
Cholesterol: 179 mg
Sodium: 1,962 mg
Carbohydrate: 265 g
Fiber: 42g
Protein: 140g

Breakfast
1 ½ cups Shredded wheat
1 cup Organic skim milk
Mini box raisins

Lunch
1 (6-inch) whole wheat pita stuffed with 
1 can tuna (in water)
1 tbsp reduced fat Mayo with Olive oil 
Lettuce/tomato
6 oz Organic non-fat yogurt

Snack
1 Banana

Dinner
2 cups cooked whole wheat spaghetti with 3 turkey meatballs 
2 cups broccoli (w/ 1 tsp olive oil)


Day 3

Nutrition Analysis
Calories: 1,859
Total Fat: 99g
Sat. Fat: g
Cholesterol: 126mg
Sodium: 2,355mg
Carbohydrate: 190 g
Fiber: 33g
Protein: 73g

Breakfast
Peanut butter pancakes: 
2 4-inch pancakes
2 tbsp smooth peanut butter
1 tbsp canola oil
½ cup blueberries

Lunch
Salmon Burger
4 oz grilled salmon
2 leaves romaine lettuce
2 slices tomato
2 tbsp mayonnaise
1 whole wheat bun
½ cup strawberries 
1 cup broccoli, steamed

Snack
1 peach sprinkle with 2 tsp brown sugar and 2 tsp melted margarine

Dinner
Taco Salad: 
2 6-inch Corn tortillas 
¼ cup black beans 
¼ cup tomatoes, chopped 
¼ cup black olives
¼ cup cheddar cheese, shredded 
2 tbsp guacamole 
½ cup rice

Melon Salad: 
½ cup pineapple
¼ cup honeydew melon
¼ cup canteloupe


Day 4: Vegetarian/Vegan

Nutrition Analysis
Calories: 1,750
Total Fat: 63g
Sat. Fat: 9g
Cholesterol: 0mg
Sodium: 2,045mg
Carbohydrate: 238g
Fiber: 42g
Protein: 62g

Breakfast
2 Slices 100% Whole Wheat Bread w/ 2 Tbsp Natural Peanut Butter and 1 pear sliced 
1 cup unsweetened Almond milk

Lunch
1 ½ cups Brown rice, topped with ½ cup beans and 1 cup sautéed spinach

Snack
¼ cup Trail Mix 
17 Soy Crisps

Dinner
Tofu Scramble 2 servings) (view recipe)
1 Baked potato (small)


Day 5: Gluten Free

Nutrition Analysis
Calories: 1,379
Total Fat: 43 g
Sat. Fat: 6.3 g
Cholesterol: 21 mg
Sodium: 1,528 mg
Carbohydrate: 162 g
Fiber: 28 g
Protein: 76 g

Breakfast
Omelet with 3 egg whites, ½ cup spinach, and ½ cup diced tomatoes, 2 slices gluten-free toast, 1 medium orange

Lunch
2 oz turkey and 2 oz low-fat cheddar cheese roll-ups with ½ cup hummus, sweet potato chips (about 12 chips), 1 cup fresh strawberries

Snack
6 oz fat-free fruited Greek yogurt and a medium banana

Dinner
¾ cup gluten-free pasta with 1 tsp olive oil, and 1 cup asparagus wth 1 oz sliced almonds


Day 6

Nutrition Analysis
Calories: 1,494
Total Fat: 37 g
Sat. Fat: 6 g
Cholesterol: 348 mg
Sodium: 1,581 mg
Carbohydrate: 223 g
Fiber: 23 g
Protein: 80g

Breakfast
2 Bacon-Cheddar Breakfast Muffins (view recipe)
6-oz fat free yogurt

Lunch
Chicken Stir-Fry (4 oz chicken breast, 1 tbsp canola oil, 2 cups mixed veggies) 
1 cup brown rice

Snack
2 Clementine’s
2 Rice Cakes

Dinner
Texas Tuna Burger w/ Jalapeno Mayo (view recipe)
4 ounces Oven roasted Potatoes
Dessert: 8-ounce fat-free chocolate pudding with 1 cup strawberries halves


Day 7

Nutrition Analysis
Calories: 1,511
Total Fat: 59g
Sat. Fat: 15g
Cholesterol: 99mg
Sodium: 2,110mg
Carbohydrate: 187g
Fiber: 23g
Protein: 68g

Breakfast
1 Oat-bran Bagel with 2 tbsp low fat whipped cream cheese

Lunch
2 cups light low sodium lentil soup
2 ounces whole-wheat baguette

Snack
1 banana with 2 tbsp almond butter

Dinner
Bow-tie pasta with Tomato and Beef (view recipe)


Day 8

Nutrition Analysis
Calories: 1,938
Total Fat: 101 g
Sat. Fat: 24 g
Cholesterol: 542 mg
Sodium: 2,533 mg
Carbohydrate: 171 g
Fiber: 28 g
Protein: 116 g

Breakfast
Egg Sandwich: 
(1 whole wheat English Muffin
1 tsp margarine 
2 eggs, scrambled)
½ cup 100% orange juice

Lunch
Cranberry Almond Salad: 
(3 cups baby spinach
1 oz almonds, shaved
2 tbsp scallions
1 oz Swiss cheese
2 tbsp extra virgin olive oil dressing 
2 tbsp lemon juice)
1 whole wheat roll
1 cup fat free milk

Snack
1 cup plain, nonfat yogurt 
¼ cup blueberries

Dinner
Mediterranean Pizza: 
1 8-inch whole wheat pizza crust 
3 tbsp pizza sauce
¼ cup black olives
¼ cup avocado
¼ cup tomato, chopped
3 oz cooked chicken breast
1 oz part-skim mozzarella cheese

Side Salad: 
1 ½ cups romaine lettuce
2 tbsp parmesan cheese
2 tbsp Italian dressing


Day 9: Gluten Free

Nutrition Analysis
Calories: 1,582
Total Fat: 57g
Sat. Fat: 12g
Cholesterol: 487mg
Sodium: 2,022mg
Carbohydrate: 173 g
Fiber: 29 g
Protein: 111 g

Breakfast
2 Buckwheat pancakes, 1 Tbsp maple syrup 
1 hard boiled egg
1 cup Soy Milk

Lunch
Grilled Tuna with Fruit Salsa (view recipe)

Snack
2 cups sliced apples with 2 tbsp of Natural peanut butter

Dinner
Jennie-O turkey burger 
1 large baked sweet potato
2 cups kale


Day 10

Nutrition Analysis
Calories: 1,866
Total Fat: 77g
Sat. Fat: 12g
Cholesterol: 402 mg
Sodium: 2,389 mg
Carbohydrate: 171 g
Fiber: 22g
Protein: 113g

Breakfast
1 cup plain, nonfat yogurt 
1 oz walnuts
¼ cup mixed berries
1 egg, hardboiled
½ cup 100% orange juice

Lunch
Tuna Sandwich: 
2 slices whole wheat bread 
3 oz tuna, canned in light oil 
2 tbsp mayonnaise 
2 tbsp relish
2 tbsp celery, chopped 
½ egg, hardboiled
1 cup baby carrots
1 100% fruit popsicle

Snack
1 tbsp unsalted pistachios
2 tbsp lime juice 
4 cups microwave popcorn

Dinner
Pasta Salad: 
1 cup cooked whole wheat rotini
½ cup tomato pasta sauce 
¼ cup black olives
1 cup broccoli, steamed 
1 cup watermelon cubes
1 cup low fat milk