Eating Healthy All Week

A week of healthy breakfast, lunch, and dinner menus.

Lara Rondinelli By Lara Rondinelli, RD, LDN, CDE

Ask and you shall receive. Everyone says, "Please tell me what to eat." Here are 7 days of breakfast, lunch, and dinner menus. Each meal contains 30 grams carbohydrates or less, as well as a source of protein and/or healthy fat. The meals are either gluten-free or instructions are given on how to make each meal gluten-free (always confirm all products are gluten-free before using). Start your week off healthy with this menu.

 

BREAKFAST MENUS

Day 1:
Fruit smoothie made with 3/4 cup frozen berries, 2 ounces flavored Greek yogurt, 1/2 cup almond milk (28g carbs).

Day 2:
1/2 cup sliced peaches, 1/2 cup cottage cheese, 1 slice whole-wheat bread (23g carbs).
Make it gluten-free by using gluten-free bread.

Day 3:
1 hard boiled egg, 1/2 cup oatmeal with cinnamon, 1 cup strawberries (30g carbs).
Make it gluten-free by using gluten-free rolled oats.

Day 4:
6 ounces plain Greek yogurt (mix in 1 tsp sugar-free jelly), 1 cup blueberries, 2 tsp almonds (30g carbs).

Day 5:
1 whole-wheat waffle, 2 tsp peanut butter, 1 cup melon (30g carbs).
Make it gluten-free by using a gluten-free waffle.

Day 6:
Egg sandwich made with ham and egg, served on whole-wheat English muffin (25g carbs).
Make it gluten-free by serving on gluten-free wrap or bread.

Day 7:
Starbuck's Chicken Sausage Breakfast Wrap (33g carbs).
No gluten-free alternative for this wrap available at Starbucks. Gluten-free food items may be available at different locations.

LUNCH MENUS

Day 1:
Homemade creamy chicken salad made with 2 tbsp light mayonnaise, 2 tbsp almonds, and 1/2 cup grapes. Serve on 5 whole-wheat crackers (30g carbs).
Make it gluten-free by serving on gluten-free crackers.

Day 2:
Tuna Salad made with 2 tbsp light mayonnaise, celery, and onions. Serve on 5 whole-wheat crackers. 1 cup sliced cucumber, cherry tomatoes and celery with 3 tbsp hummus (25g carbs).
Make sure hummus is gluten-free and serve tuna salad on gluten-free crackers.

Day 3:
Ham and Cheese sandwich on whole-wheat sandwich thin. Side green salad with 2 tbsp salad dressing (25g carbs).
Make it gluten-free by using gluten-free wrap and confirm salad dressing is gluten-free.

Day 4:
Homemade chicken and avocado wrap (can use rotisserie cooked chicken or grilled chicken) — add 1/4 avocado and tomatoes serve on low carb or gluten-free LaTortilla Factory wrap (low carb wrap = 18g carbs and gluten-free wrap = 30g carbs).

Day 5:
Healthy Homemade Plate – 1/2 cup cottage cheese, 1 small pear, 2 tbsp walnuts, 5 whole-wheat crackers, and 3 ounces turkey lunch meat (30g carbs).
Make it gluten-free by using gluten-free crackers.

Day 6:
Wendy's Apple Pecan Chicken Salad — use half serving of the Pomegranate Vinaigrette dressing (34g carbs).
Make it gluten-free by ordering without Pecans*.

Day 7:
1 bowl black bean soup and Greek salad with tomatoes, feta cheese, and 2 tbsp salad dressing (30g carbs).

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Last Modified Date: February 16, 2013

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