The Grazer: Daily Menu Plans
It's fine to eat six small meals throughout the day, as long as they really are small. This plan includes fruit or vegetables at almost every sitting.
Day 1
Light Breakfast3/4 cup high-fiber cereal (such as Kashi GoLean)2 tablespoons raisins1 cup skim or low-fat milk1/2 grapefruitSnackSpread 3 tablespoons part-skim ricotta over 2 slices sourdough rye crisp and top with 1 plum tomato, sliced.LunchCranberry-Apple Tuna SaladSnack1 banana1 ounce (about 22) almonds Light DinnerWarm Lentil SaladSnackHot chocolate made with 1 cup skim or low-fat milk2 oatmeal cookiesDay 2
Light Breakfast1 cup skim or low-fat milk1/2 cup frozen blueberries, thawed1 whole-wheat mini bagel, halved1 ounce JarlsbergSnackEgg White Salad 2 sesame rye crisp crackersLunch1 cup store-bought low-sodium vegetable soup1 multigrain roll1 appleSnack1 cup low-fat yogurt1/4 cup dried fruitLight DinnerTop 1 cooked russet potato with 1/2 cup warmed canned meatless chili.1 cup steamed broccoli floretsSnack2 squares dark chocolateDay 3
Light Breakfast1 cup instant oatmeal1 cup skim milk1 small mangoSnack1 cup low-fat yogurt1/2 grapefruitLunchVegetable Roll-UpSnack2 slices whole-wheat bread2 tablespoons peanut butter1 bananaLight DinnerShrimp Stir-FrySnack1/4 cup sliced Gouda1 pearDay 4
Light BreakfastVegetable Omelet2 slices raisin bread2 teaspoons strawberry preservesSnack1 low-fat muffinLunchGrilled Chicken and Avocado SaladSnack1/2 cup low-fat yogurt2 tablespoons granolaLight Dinner1 whole-wheat roll, sliced and toasted2 tablespoons goat cheese1 cup canned sliced beetsSnackBaked AppleDay 5
Light Breakfast1 whole-wheat English muffin1/2 cup 1 percent fat cottage cheese1 orangeSnack1 cup low-fat vanilla yogurt1 tablespoon flaxseed1/4 cup raisinsLunchTuna TacoSnackPita Crisps with SalsaLight DinnerThree-Bean SaladSnack2 oatmeal cookies1 bananaDay 6
Light Breakfast3/4 cup Raisin Bran1 cup skim or low-fat milkSnack1/2 mangoLunchMediterranean PitaSnackGarden PastaLight DinnerGrilled Chicken with Tomato and Mozzarella Salad2/3 cup green beans, steamedSnack1/2 grapefruitDay 7
Light Breakfast1 whole-grain waffle2 teaspoons maple syrupSnackMixed Berry Smoothie: Blend 1 cup milk, 1/2 cup frozen mixed berries, 1 teaspoon honey, and 1/2 cup ice until creamy.Lunch2 store-bought sushi rolls (4 pieces each)1/2 cup broccoli florets, steamed1/2 cup carrot slices (1/4 inch thick), steamedSnack1/2 cup frozen shelled edamame, thawedLight DinnerOpen-Face Turkey Sandwich: Spread 1 tablespoon cranberry chutney or whole cranberry sauce on half a whole-wheat English muffin. Top with 1/2 cup baby spinach and 3 ounces thinly sliced turkey.SnackArugula Salad18 wasabi-flavored rice crackers2 tablespoons goat cheese
