• Introduction
• Monday
• Tuesday
• Wednesday
• Thursday
• Friday
• Saturday
• Sunday
• Daily Averages for the Week

Introduction

Here is a Healthy Menu Plan that makes it simple, quick, easy, good tasting and enjoyable for you to eat the World's Healthiest Foods for an entire week. It tells you what to eat for breakfast, lunch, dinner and snacks, you will find the recipes for preparing them. Most recipes can be prepared in 15-30 minutes or less, and the foods listed for snacks are usually ready to eat without any preparation, so this Healthy Way of Eating fits today's busy lifestyles. The menu plan has been created so that you can adjust what you eat to fit your tastes and your schedule. For example, if you especially enjoy what is listed for breakfast on Tuesday, you can substitute it for what's listed on another day and still be eating the healthy way. Or if there is an exceptionally quick recipe you want to move to a day when you're going to be really busy and in a hurry, you're free to do so. On the bottom of each day's menu, we have highlighted one recipe to try for that day. We have a selection from fish, chicken, lean meat, vegetarian, healthy breakfast, soup, salad and healthy dessert recipes.

This Healthy Menu Plan not only makes it quick, easy and good tasting to eat the Healthy Way, it also it gives you everything you need, including calculating the right balance of foods for you. So you'll be able to get all the essential nutrients you need to look and feel your best, have plenty of energy, and give your body the power to be truly healthy. When you use this Healthy Menu Plan, you'll be averaging fewer than 1900 calories a day with only 27% supplied by fat. You'll be getting almost 90 grams of protein and over 40 grams of dietary fiber a day. And you'll enjoy the many benefits of consuming an average of nearly 1200 milligrams of calcium a day.

Use the Healthy Way of Eating for 7 Days and discover the joys and benefits that eating the World's Healthiest Foods for a week will provide.

Monday

Breakfast	Snack	Lunch	Snack	Dinner	SnackDessert
Italian Tofu Frittata 1 slice Whole Wheat Toast Nutrient Analysis	½ Grapefruit 1 cup Yogurt	Creamy Caesar Salad Fettucini with Spinach Pesto Nutrient Analysis	Med Pear	Mediterranean Snapper Mediterranean Swiss Chard 1 c Rice Nutrient Analysis	1 c Blueberries

Daily Nutrient Summary
Calories:	1630
% Calories from Fat:	22%
Protein:	91 g
Dietary Fiber:	33 g
Calcium:	1253 mg
Servings of fruits and vegetables:	12
Total Daily Nutrient Analysis

Tuesday

Breakfast	Snack	Lunch	Snack	Dinner	SnackDessert
Pineapple, Coconut Rice Breakfast 1 cup Orange Juice Nutrient Analysis	1 cup Berries with 1 cup Yogurt	Shiitake Mushroom Soup Asian Chicken Salad Nutrient Analysis	Med Kiwifruit	Fennel Baked Salmon Marinated Beets 1 c Rice Simmered Spinach Nutrient Analysis	1 c Grapes

Daily Nutrient Summary
Calories:	1807
% Calories from Fat:	25%
Protein:	95 g
Dietary Fiber:	36 g
Calcium:	1266 mg
Servings of fruits and vegetables:	10
Total Daily Nutrient Analysis

Wednesday

Breakfast	Snack	Lunch	Snack	Dinner	SnackDessert
Muesli Soy Milk 1 Cup Yogurt Nutrient Analysis	Med Pear	Romaine & Avocado Salad with 2 oz Chicken Black Bean Burrito Nutrient Analysis	Med Apple	Herbed Chicken Breasts Pureed Navy Beans Sliced Tomato Salad Nutrient Analysis	Med Kiwifruit

Daily Nutrient Summary
Calories:	1930
% Calories from Fat:	22%
Protein:	131 g
Dietary Fiber:	48 g
Calcium:	1100 mg
Servings of fruits and vegetables:	9
Total Daily Nutrient Analysis

Thursday

Breakfast	Snack	Lunch	Snack	Dinner	SnackDessert
Perfect Oatmeal with Nuts &Raisins 1 Cup Yogurt Nutrient Analysis	Med Orange	Golden Squash Soup with 4oz Chicken Romaine & Avocado Salad Nutrient Analysis	Med Pear	Broiled Salmon & Black Beans Mediterranean Kale Nutrient Analysis	½ Cantaloupe

Daily Nutrient Summary
Calories:	1850
% Calories from Fat:	31%
Protein:	107g
Dietary Fiber:	43 g
Calcium:	1514 mg
Servings of fruits and vegetables:	10
Total Daily Nutrient Analysis

Friday

Breakfast	Snack	Lunch	Snack	Dinner	SnackDessert
Breakfast Frittata 1 slice Whole Wheat Toast 1 cup Orange Juice Nutrient Analysis	1 cup berries 1 cup yogurt	Healthy Caesar Salad with 2oz Chicken Italian Navy Bean Soup Nutrient Analysis	Med Banana	Poached Halibut with Fennel Brown Rice Mediterranean Swiss Chard Nutrient Analysis	½ c Walnuts 1 c Grapes

Daily Nutrient Summary
Calories:	1978
% Calories from Fat:	25%
Protein:	g
Dietary Fiber:	46 g
Calcium:	1165 mg
Servings of fruits and vegetables:	12
Total Daily Nutrient Analysis

Saturday

Breakfast	Snack	Lunch	Snack	Dinner	SnackDessert
Hot Cornmeal Cereal with Dried Fruit Compote Nutrient Analysis	1 cup yogurt	Warm Quinoa Salad Roasted Red Bell Pepper Soup Nutrient Analysis	Med Apple	Braised Red Curry Lamb & Vegetables Sliced Tomato Salad Nutrient Analysis	1 c Grapes

Daily Nutrient Summary
Calories:	1885
% Calories from Fat:	30%
Protein:	72 g
Dietary Fiber:	43 g
Calcium:	1028 mg
Servings of fruits and vegetables:	10
Total Daily Nutrient Analysis

Sunday

Brunch	Snack	Dinner	SnackDessert
Poached Huevos Rancheros Spicy Posole Soup Baked Salmon & Walnut Patties with Red Bell Pepper Sauce Steamed Mexican Corn on the Cob Healthy Chocolate Mousse Nutrient Analysis	Med Pear ¼ cup Almonds 1 cup yogurt	Braised Rosemary Chicken & Vegetables Sautéed Greens Nutrient Analysis	1 Slice Apple Tart

Daily Nutrient Summary
Calories:	1670
% Calories from Fat:	38%
Protein:	75 g
Dietary Fiber:	39 g
Calcium:	1092 mg
Servings of fruits and vegetables:	8
Total Daily Nutrient Analysis

Daily Averages for the Week

Daily Averages for the Week
Calories:	1821
%Calories from Fat:	28%
Protein:	99 g
Dietary Fiber:	41 g
Calcium:	1202 mg
Servings of fruits and vegetables:	10