Healthy Eating Plan Two Week Menu for the Whole Family

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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	Pasta with chicken and veggies 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
Scrambled eggs
Cheese toast
Power toast
Quesadilla
Breakfast tortilla wrap
Peanut butter and banana
Peanut butter and jelly sandwich
Pancakes with flax (power cakes)
Waffles with flax (power waffles)
Healthy pumpkin muffins
Scones with flax
Fresh or no-sugar-added frozen fruit
Best zucchini muffins
Healthy egg bake

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

Snack Choices
Cheese or cheese stick
Power Bar
Yogurt
Yogurt parfait with fresh fruit
Hard boiled egg
Carrots and hummus
Red, yellow, orange bell peppers with hummus
Sugar snap peas with hummus
Cottage cheese and apples
Peanut butter and celery
Peanut butter and crackers
Trail mix with almonds, raisins, dried apricots, cereal
Glass of Milk
Whole Almonds
Fruit smoothie
Whole Fruit
“Baked” cinnamon apples
Frozen (no sugar added) fruit
Frozen fruit popsicles
Cashew butter on crackers with fruit
Dried apricots
Edamame beans
Meat roll (turkey, ham roast beef) spread with cream cheese
Bowl of cereal and milk
Power toast
Bag of cereal for on-the-go
Crunchy peanut butter on apple slices (thanks Bj)
Pear slices with 1/2 oz of blue cheese
A cup of low sodium chicken and vegetable soup
Apple slices rolled in swiss cheese and turkey
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. Click here for more snack information.

Healthy Eating Plan Dinner Choices
White Bean chicken chili
Jambalaya with chicken sausage and kidney beans
Chicken with Tomatos and Feta
Spinach salad with chicken strips
Any salad with chicken strips
Grilled chicken pizza
Tortilla pie
Baked chicken with taragon
Steak a la Olga with “fries”
Healthy meatloaf
Steak burritos with black beans, avocado, salsa and low fat sour cream
Marinated Steak and Strawberry Feta Salad
Asparagus pasta toss
Tortellini
Turkey burgers
Fish tacos on corn tortillas
Baked Fish Veracruz
Shrimp, corn and black bean salad
Veggie pizza
Fast shrimp ceviche
Waffle sandwiches and tomato soup
Spinach and lentil curry

Salads/Sides Choices
Romaine lettuce or butter lettuce with garbanzo beans, beets, walnuts, and artichoke hearts
Spinach salad with dried cranberries, red pepper, pecans, and blue cheese
Salad with strawberries, tomatoes walnuts and feta cheese
Green Bean Salad with crumbled blue cheese
Black bean salad or salsa
Sweet potato black bean salad
Sweet potato french fries
White bean salad
Easy hummus
Mexican cobb salad
Healthy chicken salad
Best healthy guacamole

Healthy Fast Meals

1. Waffle Sandwiches
2. Mediterranean Feast
3. Breakfast for Dinner
4. Asian-themed Dinner
5. Italian Antipasto Platter
6. Chicken Edamame Bean Salad

Return from Healthy Eating Plan to Healthy Diet Mom

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

Two Week Sample Healthy Eating Plan

Healthy Eating Plan Choices by Meal

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