Sample Tuesday Menu

bowls and plates near a basket of fruit

We've prepared 3 meal options for each meal of the day. Feel free to print or bookmark this page if you'd like to try it out.

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Breakfast

Plate Option 1 (9-10g)
IngredientServing SizeFiber (g)
Cheerios2 cups6
Milk1 cup0
Choose one Fruit
Banana1 med3
Blueberries1 cup4
Apple1 med4
Plate Option 2 (17-26g)
IngredientServing SizeFiber (g)
Cheerios2 cups6
Milk1 cup0
Choose one Fruit
Banana1 med3
Blueberries1 cup4
Apple1 med4
Choose one Additional Fruit
Raspberries1 cup8
Blackberries1 cup8
Pear1 med6
Choose one Nut
Walnuts1 oz
(14 halves)
2
Pecans1 oz
(19 halves)
3
Almonds1 oz
(23 whole)
4
Plate Option 3 (23-28g)
IngredientServing SizeFiber (g)
Kashi Whole Grain Flakes2 cups12
Milk1 cup0
Choose one Fruit
Banana1 med3
Blueberries1 cup4
Apple1 med4
Choose one Additional Fruit
Raspberries1 cup8
Blackberries1 cup8
Pear1 med6
Choose one
Walnuts1 oz
(14 halves)
2
Pecans1 oz
(19 halves)
3
Almonds1 oz
(23 whole)
4
Flaxseed1T
(grind them)
3

Tips for making this breakfast meal healthier

If you want to decrease your saturated fat intake, use skim milk instead of whole, 1% or 2%.

If you want more heart-healthy fat and no cholesterol, try soy or almond milk.

Lunch

Plate Option 1 (5-9g)
IngredientServing SizeFiber (g)
Deli Sandwich
White Bread2 slices2
Deli Meat4 slices0
Cheese1 slice0
Mayo1 T0
Choose one to add to sandwich
Lettuce, tomato and onionslice of each1
Spinach and tomato1/2 cup and
1 slice
1
Avocado and tomato1/4 and
1 slice
4
Choose one fruit
Peach1 med2
Orange1 med3
Banana1 med3
Plate Option 2 (7-11g)
IngredientServing SizeFiber (g)
Deli Sandwich
Whole Wheat Bread2 slices4
Deli Meat2 slices0
Cheese1 slice0
Mayo1 T0
Choose one to Add to Sandwich
Lettuce, tomato and onionslice of each1
Spinach and tomato1/2 cup and
1 slice
1
Avocado and tomato1/4 and
1 slice
4
Choose one Fruit
Peach1 med2
Orange1 med3
Banana1 med3
Plate Option 3 (16-22g)
IngredientServing SizeFiber (g)
Deli Sandwich
Whole Wheat Bread2 slices4
Deli Meat1 slices0
Cheese1 slice0
Mayo1 T0
Choose one to Add to Sandwich
Lettuce, tomato and onionslice of each1
Spinach and tomato1/2 cup and
1 slice
1
Avocado and tomato1/4 and
1 slice
4
Choose one Fruit
Peach1 med2
Orange1 med3
Banana1 med3
Raw Veggies (Carrots/Celery/Red Pepper)1 cup2
Hummus1/4 cup4
Choose one Vegetable
Roasted Broccoli 1 cup3
Corn1 cup5

Tips for making this lunch meal healthier

If you want to decrease your saturated fat intake in this lunch, use mustard, salsa or fat-free mayo on your sandwich.

If you want to decrease your saturated fat and cholesterol intake in this lunch, dip your raw veggies in hummus or fat-free ranch.

Don’t forget: hummus is mostly beans, so the added hummus is a great source of healthy plant protein. And many veggies also contain significant amounts of protein.

Dinner

Plate Option 1 (7-10g)
IngredientServing SizeFiber (g)
Progresso Light Chicken Noodle Soup2 cups2
White Toast1 slice1
Choose one Vegetable
Baked Sweet Potato1 med4
Sautéed Spinach1 cup7
Grilled Brussels Sprouts1 cup5
Plate Option 2 (10-13g)
IngredientServing SizeFiber (g)
Progresso Light Chicken Noodle Soup2 cups2
Mix veggies: carrots/pea/corn/greenbeans1/2 cup2
Whole Wheat Toast1 slice2
Choose one Vegetable
Baked Sweet Potato1 med4
Sautéed Spinach 1 cup7
Grilled Brussels Sprouts 1 cup5
Plate Option 3 (18-21g)
IngredientServing SizeFiber (g)
Progresso Light Chicken Noodle Soup2 cups2
Mix veggies: carrots/pea/corn/greenbeans1 cup4
Whole Wheat Toast1 slice2
Brownie 16
Choose one Vegetable
Baked Sweet Potato1 med4
Sautéed Spinach 1 cup7
Grilled Brussels Sprouts 1 cup5

Tips for making this dinner meal healthier

To decrease saturated fat and cholesterol in this dinner, use smart balance light or earth balance natural buttery spread instead of butter on your toast.

To decrease saturated fat and cholesterol in this dinner, sauté your veggies in smart balance light, earth balance natural buttery spread or water instead of butter.

To decrease saturated fat and cholesterol and add flavor, top your baked sweet potato with a bit of cinnamon, smart balance light or earth balance natural buttery spread.

Are you eating enough to lose weight?

Lesson 6 - Sample Tuesday Menu

Have ideas other participants might want to know? Share them in the comments.