Healthy Meal Plan

The best way to lose weight and keep it off is to maintain a healthy meal plan that's low in fat.  Below is a meal plan that you can use. We have many healthy plans that are low fat and low cholesterol.

The plan below contains suggestions for breakfast, lunch and dinner with 2 between meal snacks. We also have weekly diet meal plan for our personal low fat diet plans.

Breakfast 6 am- 8 am - Healthy Meal Plan

Nabisco Cream of Wheat - Apple Cranberry multigrain (instant) or 1 English muffin with 1 teaspoon of butter ….. 150 calories.

Non fat yogurt (sugar free) or 2 scrabbled eggs using 1/4 cup of egg beater or 8 ounce of Juice …… 100 calories

1 cup sliced cantaloupe  ….. 50 calories

Water (2 cups) ……. 0 calories

Mid Morning Snack – Meal Plan

1 cup sliced strawberries mixed with teaspoon of sugar. Add small amount of “light” whip cream if desired.

Lunch - Healthy Meal Plan

Hamburger (made from home) using lean beef of 15% fat or less ground beef. Use lettuce, tomato. Add light mayonnaise or mustard. ….. 380 calories

Peach or apricot  or favorite fruit  …… 60 calories

Mid Afternoon Snack – Meal Plan  2 pm - 4 pm

Quaker, chewy granola bar ….. 110 calories

Dinner 5 pm - 8 pm – Healthy Meal Plan

Linguine with Clam Sauce  ……. 325  calories

cook 2 ounces of linguine pasta as directed. Drain and set aside.

In a separate skillet spray PAM cooking spray put 2 teaspoon of minced garlic over medium heat. Stir fry for a few seconds, or until garlic just begin to turns color, Add to skillet:

1/4 medium diced onion
1/4 cup diced mushroom
1/4 cup thinly sliced celery
1/8 teaspoon pepper
1/2 teaspoon dried Italian seasoning
1 tablespoon of butter-flavored sprinkles

6 ounce of can clams and 1/2 cup of the claim juice from can. Save remainder claim juice

Bring entire mixture to boil and then reduce heat to low and cover. Simmer for 10. Stir occasionaly.

Add linguine pasta to skillet mixture and toss gently until well mix. Add tablespoon of Parmesan cheese

Direction is for 1 person. If cooking for 2, double ingredients except for pepper and clam and clam sauce. 

If cooking for 4 person, multiply ingredients by 4 and use 2 cans (6 ounce) of claims. Use only 1/8 teaspoon of pepper 

or

Lean Cuisine shrimp and angel hair pasta microwave dinner

Steamed or cooked sliced squash (1/2 cup) with a teaspoon of lite butter or favorite vegetable steamed

Sliced Watermelon  …….50 calories

Water (1 cup) ….. 0 calories

Total Calories  …….

We also have weekly meal plans. Please click diet meal plans to get started.

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