Healthy Eating Plan Two Week Menu for the Whole Family

Healthy Eating Plan
with Two Weeks of Menus
and Choices by Meal

Many healthy eating plans and books have fabulous recipes. I am sure that those meals would be wonderful if I could go to the market every day to pick up fresh ingredients for that night’s culinary creation. Unfortunately, those book authors have never sent their chef shopping at 5:00 p.m. with my three kids.

I realistically can shop once a week at two different markets. In his efforts to prevent starvation at the hands of his wife’s cooking, my husband began meal planning and grocery shopping with me on the weekends, which led to the development of some of the menu items in this healthy eating plan.

Bring the healthy food shopping list with you to purchase the ingredients in this healthy eating plan.

Out of time? Try these quick healthy meals that can be on the table in minutes!

Two Week Sample Healthy Eating Plan

Day	Breakfast	Morning snack	Lunch	Afternoon snack	Dinner
Monday	Cereal,sliced orange, milk, water	Yogurt	Turkey on wheat with lettuce, tomato, mustard, carrot sticks, sliced fresh fruit in season, water	Handful of almonds and a few dried apricots	White Bean Chicken Chili cooked on Sunday, salsa, milk
Tuesday	Oatmeal with raisins and pecans, milk	Melon cubes and cheddar cheese	PBJ with sugar snap peas or leftover chicken chili	Red, orange, yellow peppers with hummus	Leftover White Bean Chicken Chili OR hamburgers/turkey burgers, lettuce tomato, wheat bun. Green bean salad with crumbled blue cheese(Boil eggs for Wednesday)
Wednesday	Hardboiled eggs (cooked on Tuesday night), whole grain english muffin, OJ	Trail mix with almonds, walnuts, raisins, dried apricots and cereal	Yogurt Surprise, left over green bean salad	Cottage cheese and pear	Fish tacos on corn tortilla, black beans,avocado,tomato, salsa, shredded lettuce
Thursday	Cheese toast and fruit smoothie	Power bar	Turkey avocado sandwich	Peanut butter on celery	Leftover extravaganza or spinach lentil curry with brown rice
Friday	Cereal, milk, fruit	Cheese stick and grapes	Lean roast beef sandwich with horseradish spread, fruit, edamame beans	Yogurt parfait with fresh fruit	Lemon Taragon Chicken with a spinach or green salad or chicken with tomato sauce, feta, orzo(make enough chicken for Friday and Saturday)
Saturday	Powercakes, milk, fruit	Cashew butter on cracker with strawberries	Leftover pasta or cheese quesadilla on corn tortilla with salsa, fruit, and veggie.	Bag of cereal and glass of milk	Spinach feta strawberry salad topped with grilled chicken strips
Sunday	Microwave scrambled eggs with pumpkin muffins, milk, fruit	Cottage cheese and apples	Turkey bacon BLT with mustard.	Fruit smoothie	Steakwith sweet potato fries (boil egg for Monday snack)
Monday	Cereal and muffins, milk, fruit	Handful of almonds	Chopped salad with turkey,or turkey rolls with white bean salad and milk	Hard boiled egg and piece of whole wheat bread	Leftover steak with tortillas, black beans, avocado or fast guacamole, salsa, lowfat sour cream
Tuesday	Cold Oatmeal Muesli, milk,	Edamame beans	Almond butter and jelly sandwich, carrots, fruit	Red, orange, yellow peppers with hummus	Asparagus Pasta Toss or tortellini, green salad
Wednesday	Peanut butter "power" toast, milk	Cheese stick and handful of crackers	Tuna and bell pepper pita pocket sandwich	Power bar	Fast jambalaya with black and kidney beans
Thursday	Yogurt bowl with nuts	Turkey roll with cream cheese	Leftover jambalaya	Peanut butter and crackers	Waffle sandwiches and tomato soup
Friday	Breakfast tortilla with cheese, salsa and black beans	Handful of walnuts	Ham sandwich with lettuce or spinach leaves, fruit, sliced red pepper	Glass of milk and a piece of fruit	Veggie pizza or grilled chicken pizza
Saturday	Cereal with zucchini muffins, fruit, milk	Trail mix with almonds, raisins, dried apricots and cereal	Leftover pizza, fruit	Fruit smoothie	Baked Fish Veracruz with Mexican Cobb Salad
Sunday	Power waffles, fruit, milk	Power bar	Chicken salad with nuts, apples and yogurt	Yogurt	Tortilla pie with chicken

Healthy Eating Plan Choices by Meal

Healthy Eating Plan Breakfast Choices
Cereal with milk
Oatmeal with raisins and pecans
Cold Oatmeal yogurt muesli
Cheese toast
Power toast
Quesadilla
Breakfast tortilla wrap
Healthy egg bake with lean ham
Microwave Scrambled eggs
Peanut butter and banana
Peanut butter and jelly sandwich
Pancakes with flax (power cakes)
Waffles with flax (power waffles)
Moist pumpkin muffins
Best zucchini muffins
Healthy Blueberry Muffins
Healthy muffin with cranberries, raisins, and walnuts
Scones with flax
Fresh or no-sugar-added frozen fruit
Healthy fruit smoothies

Healthy Eating Plan Lunch Choices
Turkey/ham sandwich on wheat bread with spinach leaves
Lulu's Special: Ham, Avocado, and Tomato
Turkey avocado sandwich
BLT with Turkey Bacon and mustard
Lean roast beef sandwich with horseradish spread
Leftover grilled veggie sandwich with goat cheese or feta cheese
Tuna and bell pepper pita pocket sandwich
Yogurt Surprise-Plain yogurt with frozen fruit, nuts, and/or honey Part of the Mediterranean Feast meal
Quesadilla on corn tortilla with pinto beans and salsa
Grilled cheese
Meat rolls
Almond butter and jelly
Peanut butter and jelly
Chicken salad mixed with apple and yogurt with nuts
Edamame chicken salad
Shrimp salad stuffed tomato
Falafel ball, hummus, shredded carrots, cucumber, and lettuce in a pita pocket.
Shrimp salad stuffed tomato
Shrimp, corn and black bean salad
Fast chicken noodle soup
Asparagus pasta toss
White bean salad

Healthy Diet Plan Snack Choices Smooth and/or Sweet Snacks
1. An ounce of cheese or cheese stick
2. Hard boiled egg
3. Yogurt-- Plain with a teaspoon of fruit spread
4. Yogurt parfait with fresh fruit
5. Glass of Milk
6.”Baked” cinnamon apples -- put sliced apples in the microwave for 2 minutes until soft. Top with cinnamon.
7. Fruit smoothie
8. Frozen (no sugar added) fruit
9. Frozen fruit popsicles
10. Yogurt stick, frozen, with NO high fructose corn syrup (try Stonyfield Farm Organic)
11. Power Bar -- I prefer Clif Luna bars or Zbars for the kids.
12. Healthy blueberry muffin
13. Moist pumpkin muffins
14. Best zucchini muffins
15. Pureed frozen fruit, especially no sugar added frozen mango (great in the summer--it's like sherbet).

Crunchy and/or Salty Snacks
1. Red, yellow, orange bell peppers with hummus
2. Sugar snap peas and carrots with hummus
3. Edamame beans
4. Pear slices with 1/2 oz of blue cheese
5. Cottage cheese and apples
6. Peanut butter and celery
7. Peanut butter and crackers
8. Peanut butter on a banana
9. Crunchy peanut butter on apple slices (thanks Bj)
10. Cashew butter on crackers with fruit
11. Peel and slice a banana in half lengthwise. Spread each slice with 1 tsp soy or sunflower seed butter. Top with a line of fresh blueberries. This is a nut-free, gluten free, dairy free snack packed with protein, fiber and antioxidants. (Thanks Angela)
12. Handful of whole almonds
13. Trail mix with almonds, raisins, dried apricots, cereal
14. Piece of whole fruit with a few whole walnuts
15. Dried apricots with whole shelled walnuts
16. 2 slices of turkey wrapped around 2 bread and butter pickles
17. Apple slices rolled in swiss cheese and turkey
18. Meat roll (turkey,ham,lean roast beef) spread with light cream cheese and shredded carrots
19. Bowl of cereal and milk
20. Bag of cereal for on-the-go
21. A cup of low sodium chicken and vegetable soup with 3 whole wheat crackers.
22. 1 mini bag of “smart pop” microwave popcorn with a spritz of butter spray and 1 tsp sugar
Click here for more snack information.