7 Day Eating Plan: 1,600 Calories, 1,500 mg Sodium

Breakfast

Cereal with sliced Banana

Whole grain puffed cereal 1 cup topped with low-fat milk 1 cup and 1 sliced medium banana.

V8 V-Fusion®+ Energy Peach Mango beverage (1 can)

CHEF TIP

Not a fan of bananas? Top your cereal with sliced strawberries or seasonal fruit from your local farmers market.

Lunch

Roasted Chicken & Vegetable Soup

Campbell's® Chunky™ Healthy Request® Roasted Chicken with Country Vegetables soup 1 cup

Balsamic Drizzled Leafy Green Salad with Chicken

Mix 2 cups fresh baby spinach leaves, 2 oz. cooked chicken breast, 1 tbsp. shredded low-fat cheddar cheese, 1/2 cup sliced raw vegetables such as tomatoes, cucumbers, bell peppers, or carrots. Mix 2 tsp. olive oil and 2 tsp. balsamic vinegar. Pour over salad and toss. Serve with 2 tbsp. unsalted sunflower seeds.

1 medium orange

CHEF TIP

Top salad with the tangerine segments for a refreshing flavor twist.

Afternoon Snack

Pepperidge Farm® Goldfish® Crackers

Pepperidge Farm® Goldfish® Cheddar Baked with Whole Grain Crackers 1 serving

Dinner

Zesty Lemon Cod

Baked cod 3 oz. with fresh lemon zest 1 tsp.

Cooked couscous 1 cup

Steamed asparagus 1/2 cup

1 small whole grain roll 1 oz. with 1 tsp. soft unsalted butter

Low-fat milk 1 cup

CHEF TIP

Try pan seared cod. Season fish with cracked black pepper sear in hot pan coated with vegetable cooking spray until golden brown on each side and fully cooked. Garnish with fresh lemon slices or parsley.

Evening Snack

Creamy Mixed Berry Yogurt

1 container plain, low-fat yogurt 6 oz. mixed with berries 1/2 cup.

Daily Nutrition Total
Calories: , Total Fat: , Saturated Fat: , Cholesterol: , Sodium: , Total Carbohydrates: , Dietary Fiber: , Protein: .

Breakfast

Cinnamon Raisin Oatmeal with Walnuts

Cooked instant oatmeal 1 packet with raisins 1/4 cup, walnuts 2 tbsp., and ground cinnamon 1/4 tsp.

Low-fat milk 1 cup

CHEF TIP

For a flavor twist, substitute raisins with diced fresh fruits like apples, grapes, blueberries or even grilled pineapple or peaches.

Lunch

Pasta Fagioli Soup

Campbell's® Homestyle Healthy Request® Pasta Fagioli soup 1 cup

BBQ Beef Burger

Place a cooked lean beef burger 2 oz. on a Pepperidge Farm® 100% Whole Wheat Hamburger bun. Top with barbecue sauce 1 tbsp., 1 slice onion, 1 slice tomato and hamburger bun top.

V8® 75% Vegetable Juice Blends Purple Power 8 fl. oz.

CHEF TIP

Try caramelizing, grilling, or sautéing onions for a delicious burger addition.

Afternoon Snack

Dried Fruit

Dried apricots halves 1/3 cup

Dinner

Beef with Rosemary Roasted Potatoes

Cooked lean beef 3 oz.

Quartered red potatoes 1 cup roasted with olive oil 1 tsp. and rosemary 1 tsp.

Steamed broccoli 1 cup

1 whole grain roll 1 oz. with soft unsalted butter 1 tsp.

Evening Snack

Crunchy Strawberry Frozen Yogurt

Low-fat frozen yogurt 1 cup topped with sliced strawberries 1/2 cup & low-fat granola 1/4 cup

Daily Nutrition Total
Calories: , Total Fat: , Saturated Fat: , Cholesterol: , Sodium: , Total Carbohydrates: , Dietary Fiber: , Protein: .

Breakfast

Berry Parfait Breakfast

1/2 cup of raisin bran

1 container plain, low-fat yogurt 6 oz. mixed with blueberries 1 cup

Lunch

Savory Tomato Basil Soup

Campbell's® Homestyle Healthy Request® Tomato with Basil soup 1 cup

Classic Grilled Cheese Sandwich

Spread 1 slice Pepperidge Farm® Whole Grain Ancient Grains bread with 1 tsp. soft unsalted butter. Place margarine-side down in a nonstick skillet over medium heat. Add 2 slices 3/4 oz. each Swiss cheese and 2 tomato slices; top with another slice of bread with 1 tsp. soft unsalted margarine. Turn sandwich over and cook until golden brown and cheese is melted.

Cantaloupe 1/2 cup cubed

CHEF TIP

Adding fresh tomato or onion slices for a twist to the traditional grilled cheese sandwich.

Afternoon Snack

Blackberry Cranberry Refresher

V8 V-Fusion® +Energy Carbonated Juice Drink Blackberry Cranberry (12 fl. oz.)

Unsalted popcorn 3 cups air-popped

CHEF TIP

Try other V8 V-Fusion® + Energy varieties like Carbonated Orange Pineapple (12 fl. oz.)

Dinner

Spicy Vegetable Ragout with Pasta & Chicken

Spray a nonstick skillet with vegetable cooking spray. Add 1/4 cup sliced onion, 1/2 cup sliced mushrooms, and 1/2 cup broccoli florets. Cook and stir until vegetables are tender. Stir in 1/4 tsp. crushed red pepper. Add 1 cup diced fresh tomato and heat through. Add veggie ragout mixture over 1 cup cooked pasta and top with 3 oz. cooked skinless chicken breast and 2 tbsp. grated Parmesan cheese.

1 whole grain roll 1 oz.

Low Sodium Spicy Hot V8® 100% Vegetable Juice 8 fl. oz.

Evening Snack

Fresh Fruit

1 large peach

Daily Nutrition Total
Calories: , Total Fat: , Saturated Fat: , Cholesterol: , Sodium: , Total Carbohydrates: , Dietary Fiber: , Protein: .

Breakfast

Veggie & Herb Egg White Scramble

Mix 2 egg whites, 2 tbsp. chopped green onion, and 2 tbs chopped tomato. Spray nonstick skillet with vegetable cooking spray. Pour in egg white mixture; cook over medium heat until done.

Pepperidge Farm® Stoneground 100% Whole Wheat bread 1 slice toasted and spread with jam 1 tbsp.

Sliced strawberries 1 cup

Low-fat milk 1 cup

CHEF TIP

Enhance your morning scramble and add diced mushrooms and onions with fresh chopped parsley or chives.

Lunch

Italian Wedding Soup

Campbell's® Chunky™ Healthy Request® Hearty Italian-Style Wedding soup 1 cup

Simple & Delicious Caprese Sandwich

Drizzle 1 slice of Pepperidge Farm® Very Thin Sliced 100% Whole Wheat bread with 1 tsp. olive oil; layer bread with part-skim mozzarella cheese 1 oz, fresh basil leaves, and 2 thin slices of tomato. Top with another slice of bread.

1 medium peach

Afternoon Snack

Yogurt Peach Parfait

1 container plain, low-fat yogurt 6 oz. topped with 1 medium peach and low-fat granola 1/2 cup

Dinner

Chili-Garlic Rubbed Pork Tenderloin

Rub trimmed pork tenderloin 3 oz. with spice mixture of 1/8 tsp. chili pepper and 1/2 tsp. garlic powder and then broil or grill.

Hot cooked brown rice 1/2 cup

Sautéed spinach 1 cup and cooked white cannellini beans 1/4 cup in 2 tsp. olive oil and minced garlic 1 clove

CHEF TIP

Explore different whole grains in place of rice like whole grain couscous, quinoa, bulgur, or barley.

Evening Snack

V8 V-Fusion® Juice & Carrots

V8 V-Fusion® Acai Mixed Berry juice (8 fl. oz.)

Bolthouse Farms® baby carrots 1/2 cup

CHEF TIP

Try other V8 V-Fusion® juice varieties like Pomegranate Blueberry or Concord Grape

Daily Nutrition Total
Calories: , Total Fat: , Saturated Fat: , Cholesterol: , Sodium: , Total Carbohydrates: , Dietary Fiber: , Protein: .

Breakfast

Shredded Wheat Cereal & Diet V8® Splash

Shredded wheat cereal 1 cup with low-fat milk 1 cup

Diet V8® Splash Berry Blend 8 fl. oz.

Lunch

Cheesy Cheddar Soup

Campbell's® Healthy Request® Cheddar Cheese soup 1 cup prepared

Tarragon & Lime Chicken Pasta Salad

Mix 2 cups leafy salad greens, 1/4 cup garbanzo beans, 2 oz. cooked chicken breast, 1/2 cup cooked whole grain pasta, 1 small plum tomato cut into wedges, 1/4 cup red or green bell pepper strips, 1/4 cup sliced carrots, and 2 tbsp. chopped onion. Mix 2 tsp. olive oil, 2 tsp. vinegar, 2 tbsp. fresh chopped tarragon and zest of 1 lime. Pour over salad and toss.

1 whole grain roll 1 oz.

Red grapes 1/2 cup

Afternoon Snack

Spicy Chipotle Popcorn

Unsalted popcorn 3 cups air-popped sprinkled with Chipotle seasoning 1 tsp.

Dinner

Grilled Lemon & Dill Salmon with Baked Potato

Grilled salmon 3 oz. with lemon slices and fresh dill

1 small baked potato 4 1/2 oz. topped with reduced fat sour cream 2 tbsp.

Steamed broccoli 1/2 cup

Low Sodium V8® 100% Vegetable Juice 5.5 fl. oz.

CHEF TIP

Garnish baked potato with fresh diced chives for added flavor.

Evening Snack

Strawberry Yogurt Parfait

1 container plain, low-fat yogurt 6 oz. topped with raisin bran 1/2 cup & sliced strawberries 1 cup

Daily Nutrition Total
Calories: , Total Fat: , Saturated Fat: , Cholesterol: , Sodium: , Total Carbohydrates: , Dietary Fiber: , Protein: .

Breakfast

Quick & Easy Breakfast Parfait

Layer 1 container plain, low-fat yogurt 6 oz., topped with blueberries 1 cup and raisin bran 1 cup

Lunch

Spicy Vegetable Chili Soup

Campbell's® Homestyle Healthy Request® Spicy Vegetable Chili Soup 1 cup

Savory Grilled Salmon Sandwich

Top 3 oz. grilled salmon with 1 tbsp. minced red onion and 2 tsp. mayonnaise spread on 1 slice Pepperidge Farm® Very Thin Sliced 100% Whole Wheat bread. Top with 2 tomato slices, 2 pieces of leaf lettuce and another slice of Thin Sliced bread.

Sliced raw veggies 1 cup

V8® 75% Vegetable Juice Blends Carrot Mango (8 fl. oz.)

Afternoon Snack

Fresh Citrus Fruit

1 medium orange

Non-fat milk 8 fl. oz.

Dinner

Juicy Burger on a Whole Grain Bun

Place a 3 oz. cooked (broiled) lean hamburger patty on a Pepperidge Farm® 100% Whole Wheat Hamburger bun with 1 tsp. mustard, 2 slices of tomato and 2 slices onion.

Leafy Green Salad

Mix 1 cup leafy salad greens, 1/2 sliced plum tomato, and 1/4 cup sliced cucumber. Mix 1 tsp. olive oil & 1 tsp. vinegar.

CHEF TIP

Add sautéed mushrooms for extra flavor.

Evening Snack

Frozen Yogurt topped with Sliced Strawberries

Low-fat frozen yogurt 1/2 cup topped with sliced strawberries 1/2 cup

Daily Nutrition Total
Calories: , Total Fat: , Saturated Fat: , Cholesterol: , Sodium: , Total Carbohydrates: , Dietary Fiber: , Protein: .

Breakfast

Cinnamon Raisin Cream of Wheat

Cooked cream of wheat cereal 1 cup mixed with raisins 2 tbsp. and ground cinnamon 1/4 tsp.

V8 V-Fusion® Light Strawberry Banana Juice Drink (8 fl. oz.)

Low-fat milk 1/2 cup

CHEF TIP

For a different flavor, try other seasonings in your cream of wheat like nutmeg, pumpkin spice or Chinese five-spice.

Lunch

Sirloin Burger with Country Vegetables Soup & a Baked Potato

Pour Campbell's® Chunky™ Healthy Request® Sirloin Burger with Country Vegetables soup 1 cup with 1 medium baked potato topped with unsalted butter 1 tsp.

Low-fat milk 1 cup

Afternoon Snack

Blueberry Yogurt Parfait

1 container light vanilla yogurt 6 oz. topped with 2 tbsp. sliced almonds and blueberries 1/2 cup

CHEF TIP

Make cinnamon roasted almonds by roasting plain almonds in oven at 350ºF for 10 to 15 minutes. After removing from oven, sprinkle with ground cinnamon and add to parfait.

Dinner

Veggie Pasta Delight with Parmesan Cheese

Cooked chicken breast 3 oz.

Saute sliced zucchini and red bell peppers 1 cup in olive oil 2 tsp. Add the veggies and Prego® Farmers' Market™ Classic Marinara 1/2 cup to cooked pasta 1 cup. Top with grated parmesan cheese 1 tbsp.

Low Sodium Spicy Hot V8® 100% Vegetable Juice 8 fl. oz.

CHEF TIP

For a bolder flavor, sauté garlic and add fresh herbs such as basil to the pasta.

Evening Snack

Fresh Fruit Cup

Cantaloupe and honeydew chunks 1 cup

CHEF TIP

Check out your local farmers market and try other fresh seasonal fruits.

Daily Nutrition Total
Calories: , Total Fat: , Saturated Fat: , Cholesterol: , Sodium: , Total Carbohydrates: , Dietary Fiber: , Protein: .
 

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