Three Week Plan For Better Meals

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Week 1: Better Breakfast
Day 1: Choose a high-fiber cereal for breakfast. Look for one with at least 5 grams of fiber per serving (like bran flakes, shredded wheat, raisin bran, Grape Nuts, All Bran, oatmeal).
Day 2: Enjoy light yogurt and fruit to start your day.
Day 3: Try whole wheat toast with a little jam and a sliced apple.
Day 4: Make a bowl of oatmeal with raisins and top with skim milk.
Day 5: Add a sliced medium banana to your high fiber cereal.
Day 6: Mix 1/4 cup dry oatmeal with 1/2 cup nonfat plain yogurt and some fruit, such as berries. Stir and enjoy.
Day 7: Enjoy cereal and then grab an orange to go as a mid-morning pick-me-up.
Week 2: Lighter Lunch
Day 1: Have a cup of black bean soup for lunch.
Day 2: Choose a baked potato. Top with nonfat sour cream and salsa.
Day 3: Enjoy a large green salad with vegetables and chick peas and whole wheat bread.
Day 4: Bake a sweet potato and enjoy with a large, lowfat salad.
Day 5: Bring in a leftover pasta dish from the night before.
Day 6: Try a lowfat tuna salad on one slice of whole grain bread with a side of carrots.
Day 7: Eat a leftover rice dish such as lentils and rice, broccoli stir fry or chicken with rice.
Week 3: Super Supper
Day 1: BBQ chicken tenders with peas and low-fat mashed potatoes.
Day 2: Warm up a cup of turkey chili with beans. Add a side salad to complete the meal.
Day 3: Wrap 1/2 cup fat-free refried beans, chopped tomatoes, shredded romaine and nonfat sour cream in a tortilla.
Day 4: Serve stir-fried veggies and chicken over brown rice.
Day 5: Make a delicious pasta dish with fresh vegetables.
Day 6: Grill fish and serve with brown rice and fresh veggies.
Day 7: Bake a delicious low-fat lasagna and serve a few times this week for lunch and dinner.

Shop Well
• Buy fresh fruits for snacks and to eat in place of drinking juice or soda.
• Chop and store raw veggies such as broccoli, carrots, cauliflower and celery for snacking.
• Keep high-fiber cereal, oatmeal, brown rice and whole grain pasta on hand.
• Stock canned beans and dry lentils to add to soups, rice and pasta.
• Make sure you have lettuce and veggies on hand so you can eat a large tossed salad every day.
• Potatoes are great for baking for meals and snacks!

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