Cooking Light Sample Meals

Written by on September 8, 2011 in Health - 1 Comment | Print this page

Spaghetti Dinner

Spaghetti Dinner

The key to a healthy body starts with healthy eating.  Knowing what to eat what not to eat will make or break your diet.  Are you trying to lose weight or improve your health?  Then having planned meals outlined will help you stave off junk food cravings and fast food runs.  Here is a sample meal plan for your breakfast, lunch, snacks and dinner.

To create variety you can substitute some of the fruits and vegetables for others you prefer, but try not to deviate from the plan too much.  In addition to trying this for one week, we also recommend you commit to walking for 30 minutes each day.
Breakfast (within an hour of waking up)

Day 1: A veggie smoothie made of spinach, carrots, celery, beets, wheat grass, broccoli

Day 2: 3-5 servings of one kind of fruit: two cantaloupes, one honeydew, a pineapple etc.

Day 3: Veggie omelet – two eggs with diced peppers and spinach

Day 4: Cooked rolled oats with your favorite berries

Day 5: Three slices of sprouted toast with almond butter and caffeine free peppermint tea

Day 6: 3-5 servings of one kind of fruit: one papaya, four mangoes, five bananas etc.

Day 7: Whole grain cereal with rice milk and your favorite berries (you can warm the milk during the winter)

Bonus Option:  Two medium or one large banana or blueberry muffin(s) or two croissants with a tall glass of orange juice
Lunch (4-5 hours after breakfast)

Day 1:  Two veggie wraps – sprouted tortilla with your favorite veggies either fresh or steamed

Day 2: Two medium or one large baked sweet potato (unpeeled) with sauté peppers, onions, string beans and asparagus

Day 3: Vegetable soup with carrots, celery, potatoes, zucchini, corn and your favorite herbs and seasoning

Day 4: Brown rice with stir fry teriyaki broccoli and snow peas

Day 5: Your choice of steamed veggies on a bead of brown rice

Day 6: Two small bean burritos

Day 7: Whole wheat pita with spinach, sprouts, tomatoes and hummus

Bonus Option: Eggplant sandwich on whole wheat bread with lettuce and tomatoes


Healthy Snacks (2 – 3PM)

Day 1: Celery sticks with peanut butter

Day 2: Greek Yogurt

Day 3: Dried fruit

Day 4: One cup of fresh fruits

Day 5: Carrot sticks

Day 6: Hand full of almonds or other nuts

Day 7: Fruit Smoothie

Bonus: Trail Mix (almonds, coconut flakes, sunflower seeds, pumpkin seeds and raisins)
Dinner (5 – 6:30)

A large garden salad to include baby spinach, romaine lettuce, tomatoes, shredded carrots, organic cucumbers and red or yellow bell peppers.  To add protein, include either two boiled eggs, grilled organic chicken, tuna steak, salmon, an avocado or nuts.  Make your own salad dressing with lemon juice, olive oil and your favorite herbs and a little seasoning.  Ginger dressing is also a great way to add flavor and more nutrition to your salad.

Note: For this week drink 75oz of water each day and only drink fruit juice once a day either 30 minutes before or after lunch.  No alcohol, coffee or any other caffeinated beverages.


We want to hear from you.  Have you tried our sample meal plan for a week?  How did you and what are your results?  Let us know in the comment box below.


For additional nutrition facts and health tips visit our Health and Nutrition page to start your balanced diet.


Image Credit: Carlos Porto /


About the Author

Alana Johnson

Alana Johnson tries to enjoy the simple things in life and writes for the Lifestyle category on Quality Life Resources. Living in the small New England town of Norwalk, CT, she looks forward to the warm summer months. To submit your own article for my category, please click HERE. View all Self Improvement articles.