Don't let bikini season have you pulling out the caftan this year. Stick to this meal plan and you'll be able to feel great about shedding the winter layers.
How to use our meal plan
1. Use the calendar below to get your daily menu.
2. Click on the week-long meal plan PDF to print your complete seven-day diet.
MONDAY
Breakfast
3/4 cup bran flakes
1/2 cup skim milk
1/2 cup strawberries
1 cup orange juice
Snack
1/4 cup tamari almonds
1 cup chocolate milk
Lunch
Hummus wrap
- 1 tortilla
- 3 tbsp hummus
- 1/4 cup romaine lettuce
- 1 carrot, shredded
- a few sprigs cilantro
Snack
1 apple
1.5 oz cheddar cheese
Dinner
Summery curried lentils
1 piece naan bread
1 cup mango frozen yogurt
1 orange
Total calories:
1568 kcal
TUESDAY
Breakfast
2 rice cakes
1/2 cup cottage cheese
1 banana
1 cup herbal tea
Snack
2 celery stalks with 2 tbsp cream cheese
Lunch
Leftover Summery curried lentils
1/2 piece whole wheat pita
1 orange
Snack
1 cup fruit yogurt
3 gingersnaps
Dinner
Mexican Pepper and Bean Lasagna
Green salad
- 1 cup green leaf lettuce
- 1/4 cup sliced cucumber
- 1/4 cup sliced red pepper
- 1/4 cup sliced mushrooms
- 1 tbsp low-fat creamy dressing
Total calories:
1594 kcal
WEDNESDAY
Breakfast
1 whole wheat English muffin
2 tsp jam
1 cup soymilk
1/2 cup grapes
Snack
1 cup chocolate milk
1 banana
Lunch
Egg-salad sandwich
- 2 slices whole wheat bread
- 1/2 cup arugula
- 2 hardboiled eggs, sliced
- 1/4 cup red pepper sliced
- 2 slices avocado
2 carrots, cut in sticks
Snack
1/4 cup cashews
1 cup tea
1 orange
Dinner
Veggie Caesar Pizza
1/2 cup ice cream
Total calories:
1655 kcal
THURSDAY
Breakfast
1 cup oatmeal
1 cup skim milk
1/2 cup blueberries
Snack
1 apple, cut in slices
- top with 2 oz cheese, cut in thin strips
Lunch
Leftover Veggie Caesar Pizza
1 cup skim milk
1 plum
Snack
2 tbsp hummus
1/2 whole wheat pita, cut in quarters
Dinner
Asian Dinner Omelette
Spinach salad
- 1 cup spinach
- 1/2 cup sliced mushrooms
- 2 tbsp goat cheese
- 1 orange, quarters cut in pieces
- 1 tbsp dressing
Total calories:
1496 kcal
FRIDAY
Breakfast
Quick smoothie
- 1 cup chocolate milk or soymilk
- 1 banana
- 1/2 cup strawberries
Snack
1/2 bagel
1/2 tbsp almond butter
1 cup orange juice
Lunch
Leftover Asian Dinner Omelette
2 stalks celery, cut in sticks
2 carrots, cut in sticks
Snack
1 granola bar
1 cup skim milk
Dinner
Fast Roasted Fish Steaks with Tomatoes and Pasta
1/2 cup couscous
1 cup steamed green beans
1 cup frozen yogurt
1/2 cup raspberries
Total calories:
1698 kcal
SATURDAY
Breakfast
3 pancakes
1/2 cup strawberries
1 cup orange juice
Snack
1 cup yogourt
Lunch
Spinach omelette
- 3 eggs
- 1/2 tsp butter
- 1/4 cup milk
- 1/2 cup spinach
- 2 oz feta cheese
2 slices wheat toast
Snack
4 ginger snaps
1 cup skim milk
Dinner
Bok choy, basil and beef
1/2 cup cooked brown rice
1 apple
Total calories:
Approximately 1780 kcal
SUNDAY
Breakfast
1 cup low-fat granola
1/2 cup low-fat yogourt
1/2 cup blueberries
1 cup orange juice
Snack
2 carrots, cut in sticks
2 celery stalks, cut in sticks
1 cup skim milk
Lunch
Carrot lentil soup
6 whole grain crackers
2 oz cheddar cheese slices
Snack
1 apple
2 cup air-popped popcorn
Dinner
Terrific Tuna-Melt Cakes
Green salad
- 1 cup green salad
- 5 grape tomatoes
- 1/4 cup cucumber sliced and in quarters
- 1 tbsp salad dressing
1/4 cantaloupe, cut in chunks
Total calories:
1890 kcal
First published in Chatelaine.com's March 2009 issue.
© Rogers Publishing Ltd.
