This document provides a 1-month meal plan and shopping list to support the plan. The meal plan consists of breakfast, lunch, dinner and snack options for each day of the week, totaling around 1,800 calories and 200g of carbs per day. The shopping list includes recommended quantities of grains, fruits, vegetables, proteins, fats, dairy and other items needed to prepare the weekly meals.

1. Your 1-Month
Meal Plan
Our healthy meal plan will
benefit more than your
joints
Because carrying around extra weightis hard on your
joints,eating healthfullycan really bene t individuals
with Rheumatoid Arthritis. You want to keep your
weight down and your carbohydrate intake within
reasonable levels. So how is that done without
sacri cing taste or feeling hungry all day? Each of the
following pages maps outa full week of meals for you
to enjoy. Each day’s consumption equals about1,800
calories and 200 grams ofcarbs,based on food-group
averages. (You can reduce it to about 1,500 calories by
eliminating the snack.) Post these pages on your fridge
and nd that a healthy meal plan can be great for you!
—Mindy Hermann, RD
Weekly Shopping List
The quantities on this shopping list represent the
approxi-mate amounts needed to prepare a full week of
meals for one person. Change quantities accordingly if
you are feeding family members or friends. You also
may choose to stock up or purchase larger quantities of
items on sale or available only in larger packages.
Grains
Brow rice 1-lb. bag
Oat- ing ce eal . . . . . . . 1 box
Oats . . 1 carton*
Whole-grain or whole-wheat English m uf ns. . . 1
packag
Whole-grain waf es . 1 package
Whole-wheatbread . . . 1 loaf
Whole-wheat pita 6-inch . 1 packag
Whole-wheatco sco s . . . 1 box
Whole-wheatcracke s . 1 box
Whole-wheatroll mediu (2 oz.) . . . . . . . 2
Whole-wheatspaghett. . 1 box
Fruits
Apple small. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
Banana,small (4 oz.) . . . . . . . 3
Blueber ies . . . 1 pi nt
Cantaloupe . .
Fruit cocktail in wate 16-oz. ca
Honeydew melo . .
Peach edi m .
Pi eapple, ca ned in juice 16 oz can*
Raisins. . 1 box
Strawbe ries . . . 1 pi nt
Vegetables
Broccol i . 1 l b.
Car ots 1-2 lb.
Co n canned . . 1 s all ca
Cucu ber . . . . . 1 mediu
Gree bea s . 1 l b.
Gree s (kale collard turnip g eens). ½ lb.
Lettuce . 1 head o ba
Mushrooms . 2-3
Peppe ed or g ee . . . .1 smal
Potato, 6 oz. . . . . .
Spinach , f esh . . ½ lb.
Tomato 1 lb.
Tomato cher y or grape . ½ pint
Vegetable j ice . . . . . . 1 ca
Zucchini. . . .1 smal
Protein
Bea ch il . . . . . . ca
Bea s ca ed . . . 3 ca s
Chicken b east ½ lb.
Hu mm s . . . . . . . . . . co tainer*
Pork loi . . . . . ¼ lb.
Roastbeef(deli) . . . ¼ lb.
Salmo . . . ½ lb.
Shrim . . . . . . . ¼ lb.
Soup (pea, le til o bean) . . . . . . . . ca
Tu a wate packed . . 2 ca s
T rkey brea t (deli) . . . . . . . . ¼ lb.
T rkey o d . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ¼ lb.
Fats
Almonds slivered . . bag
Ma garine sof t . . . tub
Mayo aise fat-f ee . . . . . .1 jar*
Olive oi l . . . . . . bottle
Olives. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
Pea t butte . . . . 1 jar*
Pea ts . . . . . . bag
Pine uts . . . . . . . . . . co tainer*
Pumpkin seeds . . bag
Wal ts chopped. . bag
Dairy
Cheddar chee e red ced-fat . . 4 o ce
Feta cheese low-fat. . . small package
Mil k, nonfat ½ gallo
So cream red ced-fat . . . . co tainer*
Y o rt lightand avored . . . . . . . . 3 6 oz. contai ers
Y o rt o fat plai . 3 6 oz. contai ers o 1 quart
Condiments
Coffee . . . varies*
Ja , light. . . . . . . 1 jar*
M stard . . . . . 1 jar*
Pesto . . . . co tainer*
Syr suga -f ee . . bottle
Vinega . . . . . . 1 or more bottles
Sweets
Chocolate dark.. . . . . small bar
Cookies, small ( ⁄ oz. each) . small box
Froze f it ba 100 % juice . . . . . 1 box
Graha crackers . . . . . . . . 1 box
*may not eed to purchas e eve y week

2. Whole-Month Meal Planner
Week 1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast • 1 cup oatmeal • 2 slices whole- • 1 whole-grain Eng- • 1½ cups oat-ring • 2 whole-grain • 1 cup oatmeal with • 1 whole-grain
topped with 1 cup wheattoast with lish muffin with ½ cereal topped with waffles 2 Tbsp raisins.. English muffin
2 starch strawberries, 1 Tbsp peanut cup yogurt cheese 1 sliced small • ¾ cup blueberries 2 Tbsp chopped topped with
1 fruit 2 Tbsp chopped butter and 2 tsp lightjam (4 oz..) banana, • 2 Tbsp chopped peanuts,1 cup 2 tsp soft
1 milk nuts,1 cup nonfat • ½ cup fruit cocktail • 1 small banana 2 Tbsp pumpkin walnuts nonfat milk margarine
2 fat milk in water • Latte made with seeds,1 cup •
2
⁄3 cup plain/ • 1 small apple
Average per meal: •
2
⁄3 cup plain fat-free 1 cup nonfatmilk nonfat milk flavored fat-free
390 cal/57 g carbs yogurt yogurt
Lunch 1 6-inc h whole- 2 oz .. grilled s alm on • Platter with ⁄ 3 c up 2 oz .. lean roas t 2 oz .. grilled 1½ c ups pea, lentil 2 oz .. tuna in water
• • 1 • • • •
2 starch
wheatpita filled • Medium (6 oz..) hummus,½ 6-inch beef, lettuce, chicken breast or bean soup mixed with 1 Tbsp
with 2 oz.. sliced baked potato with wheatpita, 1 cup tomato slices,1 oz.. •
2
⁄3 cup brown rice • Salad with 1 cup fat-free mayo,
2 veggie turkey breast, 2 Tbsp reduced-fat carrot sticks, reduced-fatcheese with 1 Tbsp pine lettuce, 1 cup mix- plus lettuce and
1 milk lettuce, tomato sour cream 1 cup pepper on a medium (2 oz..) nuts ture of mushrooms, tomato on 2 slices
2 meat
and mustard • 1 cup sautéed slices,1 oz.. low- whole-wheatroll • 1 cup sautéed peppers,carrots, of whole-wheat
2 fat
• Salad with 1 cup broccoli with 1 tsp fat feta cheese,8 • Salad with 1 cup spinach with 1 tsp tomato bread
Average per meal: lettuce, 1½ cups olive oil olives lettuce, 1 cup olive oil • Dressing of2 tsp • 1 cup steamed
490 cal/52 g carbs each tomato and •
2
⁄3 cup flavored •
2
⁄3 cup plain fat-free cherry tomatoes • Latte with 1 cup olive oil+vinegar of green beans
cucumber lightfat-free yogurt yogurt • Dressing of1 tsp nonfat milk your choice topped with 2 Tbsp
• Dressing of2 tsp olive oil+vinegar of •
2⁄3 cup flavored slivered almonds
olive oil+vinegar of your choice lightfat-free yogurt • 1 cup nonfatmilk
your choice • 1 cup nonfatmilk
• 1 cup nonfatmilk
Dinner • 3 oz.. grilled • 1 cup all-bean chili • 3 oz.. grilled salmon •
2⁄3 cup whole-wheat • 3 oz.. tuna in water • 3 oz.. grilled pork • 3 oz.. grilled shrimp
2 starch
chicken breast with 2 Tbsp grated • 2⁄3 cup brow n rice spaghetti with mixed with 1 Tbsp loin • 1 cup homemade
topped with reduced-fatcheese • 1 cup cooked ½ cup tomato fat-free mayo, plus • ½ cup corn 3-bean salad made
2 veggie 1 tsp pesto • Salad with 1 cup carrots sauce and 3 oz.. ¼ cup diced • 1 slice wheatbread with 1 tsp olive oil
1 fruit •
2
⁄3 cup whole- lettuce, ½ cup • 1 cup strawberries ground turkey avocado, lettuce with 1 tsp soft • 1 Tbsp diced
3 meat wheatcouscous each tomato and • ½ oz.. piece dark • ½ cup steamed and tomato on a margarine avocado
2 fat
• 1 cup grilled or cucumber chocolate green beans medium (2 oz..) • 1 cup sautéed • 1 cup steamed
Average per meal: roasted zucchini • Dressing of2 tsp • 1 cup melon cubes wheatroll green beans with 1 broccoli
530 cal/55 g carbs
brushed with olive oil+vinegar of • ½ oz.. piece dark • 1 cup cherry tsp olive oil • 1 cup strawberries
1 tsp olive oil your choice chocolate tomatoes • 1 small banana
• 1 cup melon cubes • 100% juice frozen • ½ cup canned
fruit bar pineapple
Snack • 4 whole-wheat • 2 small cookies • 3 graham-cracker • ½ whole-wheat • 3 graham-cracker • 2 small cookies • ¾ cup oat-ring
crackers • 1 cup melon cubes squares with English muffin with squares with • 1 small apple cereal topped with
1 starch • 1 cup vegetable or • 1 cup nonfatmilk ½ Tbsp peanut 1 oz.. reduced-fat ½ Tbsp peanut • 2⁄3 cup plain nonfat ¾ cup blueberries
1 fruit tomato juice flavored with sugar- butter cheese and tomato butter yogurt • 1 Tbsp chopped
1 milk • 1 oz.. reduced-fat free syrup • ¾ cup blueberries slices • ½ cup fruit cocktail walnuts
1 fat cheese • 1 cup nonfatmilk • 1 medium peach in water • 1 cup nonfatmilk
Average per meal: • Latte with 1 cup
310 cal/42 g carbs nonfat milk

3. Whole-Month Meal Planner
Week 2 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast • 1 cup oatmeal • 2 whole-grain • 2 slices whole- • 1½ cup oat-ring • 1 whole-grain • 1 cup oatmeal • 1 whole-grain
2 grain topped with ¾ cup waffles topped with wheattoast spread cereal topped with English muffin with ¾ cup blue- English muffin
blueberries,2 Tbsp 1 cup strawberries, with 1 Tbsp peanut 1 sliced small with 2 tsp soft berries and 2 Tbsp spread with ½ cup1 fruit
slivered almonds 2 Tbsp chopped butter banana and margarine chopped walnuts yogurt cheese and1 milk
• Latte made with walnuts • 1 small banana 2 Tbsp pumpkin • 1 cup melon cubes • 1 cup nonfat milk 2 tsp light jam2 fat
1 cup nonfatmilk • 2⁄3 cup plain/ • 1 cup nonfat milk seeds • 1 cup nonfat milk • 1 small appleAverage per meal:
flavored fat-free • 1 cup nonfat milk390 kcal/57 g carbs
yogurt
Lunch
•
2 oz.. sliced turkey
•
2 oz.. grilled salmon
•
Platter w ith ⁄ cup
•
1 6-inch w hole-
•
2 oz.. grilled
•
1½ cup pea, lentil
•
2 oz.. tuna in w ater
1 3
2 grain breast,lettuce, • 2⁄3 cup brown rice hummus,½ 6-inch wheatpita filled chicken breast or bean soup mixed with 1 Tbsp
tomato and with 1 Tbsp pine wheatpita, 1 cup with 2 oz.. lean • Medium (6 oz..) • Salad with 1 cup fat-free mayo,2 veggie
mustard on 2 slices nuts carrot sticks, roastbeef, baked potato with lettuce, 1 cup mix- lettuce and tomato1 milk
whole-wheatbread • 1 cup sautéed 1 cup pepper lettuce, tomato 2 Tbsp reduced-fat ture of mushrooms, on a medium2 meat
• Salad with 1 cup broccoli with 1 tsp slices,1 oz.. low-fat slices,1 oz.. sour cream peppers,carrots, (2 oz..) wheatroll2 fat
lettuce, ½ cup olive oil feta cheese, reduced-fat • Salad with 1 cup tomato • 2 cup spinachAverage per meal:
each tomato, • 1 cup nonfat milk 8 olives cheese,¼ cup lettuce, ½ cup • Dressing with 2 tsp salad with 1 tsp490 kcal/52 g carbs
cucumber • Latte with 1 cup diced avocado each tomato, olive oil+vinegar of olive oil
• Dressing with 2 tsp nonfat milk • 1 cup cherry cucumber your choice • 1 cup nonfat milk
olive oil+vinegar of tomatoes • Dressing with 1 tsp • 2⁄3 cup flavored
your choice • 1 cup nonfat milk olive oil+vinegar of lightyogurt
• 1 cup nonfat milk your choice
flavored with • 2⁄3 cup plain fat-free
sugar-free syrup yogurt
Dinner
•
3 oz.. grilled chick-
•
1 cup all-bean chili
•
3 oz.. grilled salmon
•
⁄ cup w hole-wheat
•
3 oz.. tuna in w ater
•
3 oz.. grilled pork
•
3 oz.. grilled shrimp
2 3
2 grain en breasttopped topped with 2 Tbsp • ½ cup corn spaghetti with mixed with 1 Tbsp loin • 1 cup homemade
with 1 tsp pesto grated reduced-fat • 1 slice wheatbread ½ cup tomato fat-free mayo, • 2⁄3 cup whole- 3-bean salad made2 veggie
• 2⁄3 cup brown rice cheese with 1 tsp soft sauce and lettuce and tomato wheatcouscous with 1 tsp olive oil,1 fruit
• 1 cup steamed • 1 cup grilled or margarine 3 oz.. ground turkey on a medium with 1 Tbsp sliv- 1 Tbsp diced3 meat
green beans roasted zucchini • 1 cup cooked • Salad with 1 cup (2 oz..) wheatroll ered almond avocado2 fat
topped with 1 Tbsp brushed with 1 tsp carrots lettuce, 1 cup • ½ cup steamed • 1 cup sautéed • 1 cup cookedAverage per meal:
chopped nuts olive oil • 1 cup strawberries cherry tomatoes green beans greens with 1 tsp broccoli530 kcal/55 g carbs
• 1 cup melon cubes • 100% juice frozen • ½ oz.. piece dark • Dressing of2 tsp • ¾ cup blueberries olive oil • 1 small banana
fruit bar chocolate olive oil+vinegar of • ½ oz.. piece dark • 1 cup melon cubes
your choice chocolate
• ½ cup canned
pineapple
Snack • 3 graham cracker • 2 small cookies • 4 whole-wheat • ½ whole-wheat • 3 graham-cracker • 2 small cookies • ¾ cup oat-ring
1 grain squares with • 1 medium peach crackers English muffin with squares with ½ • ½ cup fruit cocktail cereal topped with
½ Tbsp peanut • Latte with 1 cup • 1 oz.. reduced-fat 1 oz.. reduced-fat Tbsp peanutbutter • 2⁄3 cup plain nonfat 2 Tbsp raisins and1 fruit
butter nonfat milk cheese cheese,tomato • 1 sliced small yogurt 2 Tbsp chopped1 milk
• 1 cup vegetable or • ½ cup fruit cocktail slices apple peanuts1 fat
tomato juice • 2⁄3 cup flavored light • 1 cup melon cubes • 2⁄3 cup plain fat-free • 1 cup nonfat milkAverage per meal:
fat-free yogurt yogurt310 kcal/42 g carbs

4. Whole-Month Meal Planner
Week 3 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast • 1 cup oatmeal • 2 whole-grain • 2 slices whole- • 1½ cup oat-ring • 1 whole-grain • 1 cup oatmeal with • 2 slices whole-
2 grain topped with waffles topped with wheattoast spread cereal topped English muffin with 1 sliced small wheatbread
1 sliced small 1 medium peach with 2 tsp soft with 1 sliced small 1 Tbsp peanut apple with ½ cup yogurt1 fruit
banana 2 Tbsp slivered margarine banana and butter • 2 Tbsp chopped cheese and1 milk
• 2 Tbsp pumpkin almonds • 1 cup strawberries 2 Tbsp chopped • 1 cup melon cubes peanuts 2 tsp light jam2 fat
seeds • 2⁄3 cup plain/flavored • Latte made with 1 walnuts • 2⁄3 cup plain nonfat • 1 cup steamed • 1 small bananaAverage per meal:
• 1 cup nonfatmilk fat-free yogurt cup nonfatmilk • 1 cup nonfat milk yogurt nonfat milk with390 kcal/57 g carbs
1 Tbsp sugar-free
syrup
Lunch
•
2 oz.. sliced turkey
•
2 oz.. grilled salmon
•
Platter w ith ⁄ cup
•
2 oz.. lean roast
•
2 oz.. grilled
•
1½ cup pea, lentil
•
1 6-inch w hole-
1 3
2 grain breast,lettuce, • Medium (6 oz..) hummus,½ 6-inch beef, lettuce, chicken breast or bean soup wheatpita filled
tomato and baked potato with wheatpita, 1 cup tomato slices, • 2⁄3 cup brown rice • Salad with 1 cup with 2 oz.. tuna in2 veggie
mustard on 1 2 Tbsp reduced-fat carrot sticks,1 cup 1 oz.. reduced-fat with 1 Tbsp pine lettuce; 1 cup mix- water mixed with1 milk
whole-grain sour cream pepper slices, 1 oz.. cheese,mustard nuts ture of mushrooms, 1 Tbsp fat-free2 meat
English muffin • 1 cup steamed low-fat feta cheese, on medium (2 oz..) • 1 cup sautéed peppers,carrots, mayo, lettuce,2 fat
• 2 cups spinach green beans 8 olives wheatroll greens with tomato;¼ cup tomatoAverage per meal:
salad with 1 tsp topped with 1 Tbsp • 1 cup nonfat milk • 1 cup cherry 1 tsp olive oil diced avocado • Salad with 1 cup490 kcal/52 g carbs
olive oil chopped nuts flavored with tomatoes drizzled • 1 cup nonfat milk • Dressing with 1 tsp lettuce, ½ cup
• Latte with 1 cup • 1 cup nonfat milk sugar-free syrup with 1 tsp olive olive oil+vinegar of each tomato and
nonfat milk oil+vinegar of your your choice cucumber
choice • 2⁄3 cup flavored • Dressing with 2 tsp
• 2⁄3 cup plain fat-free lightfat-free yogurt olive oil+vinegar of
yogurt your choice
• 1 cup nonfat milk
Dinner
•
3 oz.. grilled
•
1 cup all-bean chili
•
3 oz.. grilled salmon
•
⁄
cup w hole-wheat
•
3 oz.. tuna in w ater
•
3 oz.. grilled
•
3 oz.. grilled shrimp
2 3
2 grain chicken breast topped with 2 Tbsp topped with 1 tsp spaghetti with ½ mixed with 1 Tbsp pork loin • 1 cup homemade
• ½ cup corn grated reduced-fat pesto cup tomato sauce fat-free mayo, • 2⁄3 cup brown rice 3-bean salad made2 veggie
• 1 slice wheatbread cheese • 2⁄3 cup whole- and 3 oz.. ground lettuce and tomato with 1 Tbsp with 1 tsp olive oil,1 fruit
with 1 tsp soft • Salad with 1 cup wheatcouscous turkey on a medium (2 slivered almond 1 Tbsp diced3 meat
margarine lettuce, ½ cup • 1 cup cooked • ½ cup steamed oz..) wheatroll • 1 cup grilled or avocado2 fat
• 1 cup sautéed each tomato, carrots green beans • Salad with 1 cup roasted zucchini • 1 cup cookedAverage per meal:
broccoli with cucumber • 1 cup strawberries • ½ cup canned lettuce and 1 cup brushed with broccoli530 kcal/55 g carbs
1 tsp olive oil • Dressing with 1 tsp • ½ oz.. piece dark pineapple in juice cherry tomatoes 1 tsp olive oil • 1 small apple
• 1 cup melon cubes olive oil+vinegar of chocolate • ½ oz.. piece dark • Dressing of2 tsp • 1 cup melon cubes
your choice chocolate olive oil+vinegar of
• 100% juice frozen your choice
fruit bar • ¾ cup blueberries
Snack • 3 graham-cracker • 2 small cookies • 4 whole-wheat • ½ whole-wheat • 3 graham-cracker • 2 small cookies • ¾ cup oat-ring
1 grain squares with • 1 cup melon cubes crackers English muffin with squares with • ½ cup fruit cocktail cereal topped with
½ Tbsp peanut • Latte with 1 cup • 1 oz.. reduced-fat 1 oz.. reduced-fat ½ Tbsp peanut • 1 cup nonfat milk ¾ cup blueberries,1 fruit
butter nonfat milk cheese cheese and tomato butter 2 Tbsp chopped1 milk
• 1 cup vegetable or • ½ cup fruit cocktail slices • 2⁄3 cup plain fat-free walnuts1 fat
tomato juice • 1 cup melon cubes yogurt with 2 Tbsp • 1 cup nonfat milkAverage per meal:
• 2⁄3 cup flavored raisins310 kcal/42 g carbs
fat-free yogurt

5. Whole-Month Meal Planner
Week 4 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast • 1 cup oatmeal • 2 whole-grain • 2 slices whole- • 1½ cup oat-ring • 1 whole-grain • 1 cup oatmeal with • 2 slices whole-
2 grain topped with waffles topped with wheattoast topped cereal topped with English muffin 2 Tbsp pumpkin wheatbread with
2 Tbsp raisins, 1 cup strawberries, with 2 tsp soft ¾ cup blueberries, with ½ cup yogurt seeds 2 tsp light jam and1 fruit
2 Tbsp chopped 2 Tbsp slivered margarine 2 Tbsp chopped cheese • 1 cup melon cubes 1 Tbsp peanut1 milk
walnuts almonds • 1 medium peach peanuts • 1 small banana • 1 cup nonfat milk butter2 fat
• Latte made with • 2⁄3 cup plain/flavored • 1 cup nonfat milk • 1 cup nonfat milk • Latte with 1 cup • 1 cup melon cubesAverage per meal:
1 cup nonfatmilk fat-free yogurt nonfat milk390 kcal/57 g carbs
Lunch • 1 whole-grain • 2 oz.. grilled salmon • Platter with 2 • 2 oz.. tuna in water • 2 oz.. grilled • 1½ cup pea, lentil • 3 oz.. tuna in water
2 grain English muffin with • Medium (6 oz..) oz.. sliced turkey mixed with 1 Tbsp chicken breast or bean soup with 1 Tbsp fat-free
1⁄3 cup hummus, baked potato with breast,1 6-inch fat-free mayo, let- • ½ cup corn • Salad with 1 cup mayo, lettuce and2 veggie
1 oz.. low-fatfeta 2 Tbsp reduced-fat wheatpita, 1 cup tuce and tomato • 1 slice wheatbread lettuce, ½ cup tomato on a medium1 milk
cheese,lettuce sour cream carrot sticks,1 cup slices on medium with 1 tsp soft each tomato and (2 oz..) wheatroll2 meat
and tomato • 1 cup steamed pepper slices,8 (2 oz..) wheatroll margarine cucumber • Salad with 1 cup2 fat
• Salad with 1 cup green beans olives,1 Tbsp • 1 cup cherry • 1 cup sautéed • Dressing with 2 tsp lettuce; 1 cup mix-Average per meal:
lettuce, ½ cup topped with 1 Tbsp diced avocado tomatoes drizzled greens with olive oil+vinegar of ture of mushrooms,490 kcal/52 g carbs
each tomato and chopped nuts • 1 cup nonfat milk with 1 tsp olive 1 tsp olive oil your choice peppers,carrots,
cucumber • 1 cup nonfat milk flavored with oil+vinegar of your • 1 cup nonfat milk • 2⁄3 cup flavored tomato;¼ cup
• Dressing with 1 tsp sugar-free syrup choice lightfat-free yogurt diced avocado
olive oil+vinegar of • 2⁄3 cup plain fat-free • Dressing with 1 tsp
your choice yogurt olive oil+vinegar of
• 2⁄3 cup plain nonfat your choice
yogurt • 1 cup steamed non-
fat milk with 1 Tbsp
sugar-free syrup
Dinner 3 oz.. grilled chick- 1 cup all-bean chili 3 oz.. grilled salmon ⁄
cup whole-wheat 1 6-inch whole- 3 oz.. grilled shrimp 3 oz.. grilled pork
• • • • 2
3 • • •
2 grain en breasttopped topped with 2 Tbsp • 2⁄3 cup whole-wheat spaghetti with wheatpita filled • 2⁄3 cup brown rice loin
with 1 tsp pesto grated reduced-fat couscous with ½ cup tomato with 2 oz.. lean with 1 Tbsp • 1 cup homemade2 veggie
• 2⁄3 cup brown rice cheese 1 Tbsp slivered sauce and 3 oz.. roastbeef, 1 oz.. slivered almonds 3-bean salad with1 fruit
with 1 Tbsp pine • 2 cups spinach almonds ground turkey reduced-fat • 1 cup sautéed 1 tsp olive oil3 meat
nuts salad with 1 tsp • 1 cup steamed • 1 cup zucchini cheese,mustard, green beans with • 1 cup sautéed2 fat
• 1 cup cooked olive oil broccoli sautéed in 1 tsp lettuce, tomato 1 tsp olive oil broccoli withAverage per meal:
carrots • 100% juice frozen • 1 cup strawberries olive oil • Salad with 1 cup • 1 sliced small 1 tsp olive oil530 kcal/55 g carbs
• 1 cup melon cubes fruit bar • ½ oz.. piece dark • ½ cup canned lettuce and 1 cup apple • 1 sliced small
chocolate pineapple cherry tomatoes banana
• ½ oz.. piece dark • Dressing of1 tsp
chocolate olive oil+vinegar of
your choice
• ¾ cup blueberries
Snack • 3 graham-cracker • ½ whole-wheat • 2 small cookies • 2 small cookies • 3 graham-cracker • 4 whole-wheat • ¾ cup oat-ring
1 grain squares with ½ English muffin with • 1 sliced small • 1 cup melon cubes squares with ½ crackers cereal topped with
Tbsp peanutbutter 1 oz.. reduced-fat banana • Latte with 1 cup Tbsp peanutbutter • 1 oz.. reduced-fat 2 Tbsp chopped1 fruit
• ½ cup fruit cocktail cheese and tomato • 1 cup nonfat milk nonfat milk • 2⁄3 cup plain fat- cheese walnuts1 milk
• 2⁄3 cup flavored slices free yogurt with 1 • 1 cup vegetable or • ½ cup fruit cocktail1 fat
lightfat-free yogurt • 1 cup melon cubes chopped small apple tomato juice • 1 cup nonfat milkAverage per meal:
310 kcal/42 g carbs