7 Day Eating Plan: 1,600 Calories, 2,300 mg Sodium

Breakfast

Very Berry Parfait

Layer 1 cup raisin bran, 6 oz. container of non-fat Greek yogurt, and 1/2 cup of blueberries

CHEF TIP

Make your parfait more colorful by using different types of berries.

Lunch

Tomato Bisque

Campbell's® Homestyle Zesty Tomato Bisque 1 cup

Classic Tuna Salad Sandwich

Mix 2 oz. drained canned tuna packed in water 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 1 oz. slice of Swiss cheese, 2 tomato slices, 2 pieces of leaf lettuce and another slice of Very Thin Sliced 100% Whole Wheat bread.

1 medium orange.

CHEF TIP

Make a tuna melt! Prepare as directed but before you add the tomato and lettuce, put the sandwich (open faced) into a toaster oven to melt the cheese. After toasting, add the tomato and lettuce and enjoy. For a bolder flavor use a 1 tablespoon chopped sun dried tomatoes and arugula in place of lettuce and tomato.

Afternoon Snack

Fruit with Roasted Sunflower Seeds

1 medium banana and unsalted sunflower seeds 2 tbsp.

Dinner

Chicken, Couscous & Broccoli Dinner

Salad: Mix 1 cup leafy salad greens, 1/2 plum tomato, sliced and 1/4 cup sliced cucumber. Mix 1 tsp. olive oil and 1 tsp. vinegar; pour over salad and toss.

Skinless chicken breast 3 oz. baked with fresh or dried oregano, thyme, and lemon juice.

Steamed broccoli 1/2 cup

Cooked couscous 1/2 cup

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

Leafy Green Salad

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

CHEF TIP

When making couscous, replace water with Swanson® Unsalted Cooking Stock or broth to add flavor without adding salt.

Evening Snack

Crunchy Granola Bar with Milk

1 granola bar

Low-fat milk 1 cup

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

Breakfast

Cereal with Sliced Banana

Toasted oat cereal 1 cup with low-fat milk 1 cup

1/2 large banana, sliced

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

CHEF TIP

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

Lunch

Pasta Delight with Mozzarella Cheese

1 cup cooked whole grain rotini pasta topped with 1/2 cup Prego® Heart Smart Italian Sauce and 1/3 cup shredded part-skim mozzarella cheese

Mixed Greens & Chickpea Salad

1 cup leafy salad greens, 1/4 cup garbanzo beans, 1/2 plum tomato, sliced, and 1/4 cup sliced cucumber. Mix 1 tsp. olive oil & 1 tsp. vinegar; pour over salad and toss.

CHEF TIP

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

Afternoon Snack

Chicken Corn Chowder

Campbell's® Chunky Healthy Request® Chicken Corn Chowder 1 cup

Dinner

Grilled Lemon-Dill Salmon

Grilled salmon 3 oz. seasoned with lemon juice and fresh dill

Steamed asparagus 1/2 cup topped with soft margarine 1 tsp. and seasoned breadcrumbs 2 tsp. broiled in oven until golden brown, baked potato 1 medium, topped with 1 tbsp. light sour cream.

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

CHEF TIP

For a tasty flare, grill asparagus when preparing the salmon.

Evening Snack

Creamy Yogurt with Fresh Peach Slices

1 container plain, low-fat yogurt 6 oz. with 1 sliced medium peach

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

Breakfast

Cinnamon Raisin Oatmeal with Walnuts

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

Low-fat milk 1 cup

CHEF TIP

Experiment with your oatmeal by adding different flavorful spices like nutmeg, pumpkin spice, or Chinese five-spice.

Lunch

Classic Tomato Soup

Campbell's® Tomato soup 1 cup prepared

Classic Ham & Cheese Sandwich

Cut 1 slice of Pepperidge Farm® Whole Grain 15 Grain bread in half. Spread one side with mayonnaise 1 tsp.; top with 2 oz. ham, 1 slice 3/4 oz. Swiss cheese, 2 tomato slices and 2 pieces of leaf lettuce.

1 medium orange

Afternoon Snack

Carrot Sticks with Creamy Roasted Garlic Yogurt Dressing

Baby carrots 1 cup with Bolthouse Farms® Creamy Roasted Garlic Yogurt Dressing 2 tbsp.

V8 V-Fusion® Cranberry Blackberry juice 8 fl. oz.

Dinner

BBQ Beef Burger

Place a cooked lean beef burger 3 oz. on a toasted Pepperidge Farm® 100% Whole Wheat Hamburger bun and top with barbecue sauce 1 tbsp., 1 slice onion, 1 slice tomato and hamburger bun top.

Steamed spinach 1 cup seasoned with a dash of garlic powder

Applesauce 1/2 cup

CHEF TIP

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

Evening Snack

Creamy Vanilla Yogurt

1 container light vanilla yogurt 6 oz.

CHEF TIP

Freeze the yogurt ahead of time for a frozen treat.

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

Breakfast

Parsley Scrambled Eggs with Toast

1 large egg whisked well with low-fat milk 1 tbsp. and diced parsley 1 tsp. and scrambled in a nonstick skillet sprayed with vegetable cooking spray

Pepperidge Farm® Whole Grain 15 Grain bread 1 slice toasted and spread with unsalted butter 1 tsp.

Low-fat milk 1 cup

CHEF TIP

Add a zesty kick to your scrambled eggs by adding 1 tablespoon of Pace® Picante Sauce or Pace® Garlic & Lime Verde Restaurant Style Salsa.

Lunch

Vegetable Beef Soup

Campbell's® Chunky™ Old Fashioned Vegetable Beef soup 1 cup

Cilantro-Lime Leafy Green Salad

Mix 2 cups leafy salad greens, 1 small plum tomato cut into wedges, 1/4 cup sliced cucumber, 1/4 cup red or green bell pepper strips, 1/4 cup sliced carrot, and 2 tbsp. chopped onion. Mix 2 tsp. olive oil, 1 tbsp. cilantro and 2 tsp. lime juice. Pour over salad and toss.

1 whole grain roll 1 oz.

Afternoon Snack

Vanilla Yogurt with Fresh Strawberry Slices

Low fat vanilla yogurt 8 oz, with sliced strawberries 1 cup

Dinner

White Chicken Chili, Rice & Juice

Campbell's® Southwest White Chicken Chili about 1 1/4 cup

Brown or white rice 1/2 cup

V8 V-Fusion® Light Strawberry Banana 8 fl. oz.

Evening Snack

Cinnamon Swirl Peanut Butter Toast

Pepperidge Farm® Whole Grain Cinnamon Swirl with Raisins bread 1 slice toasted with peanut butter 1 tbsp.

Grapes 1/2 cup and non-fat milk 8 fl. oz.

CHEF TIP

Don't have fresh grapes? Sprinkle a few dried raisins on top of the peanut butter.

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

Breakfast

Fruit and Veggie Breakfast

1 cup toasted oat cereal topped with sliced strawberries 1/2 cup and low-fat milk 1 cup

V8 ® 75% Vegetable Juice Blends Healthy Greens 8 fl. oz.

CHEF TIP

Try other V8® 75% Vegetable Juice Blends like Carrot Mango

Lunch

Grilled Sirloin Steak & Vegetable Soup

Campbell's® Chunky™ Grilled Sirloin Steak with Hearty Vegetable soup 1 cup

Carrots with Hummus & Fresh Citrus Fruit

Carrot strips 1/2 cup with hummus 1/4 cup and a medium orange

Afternoon Snack

Fresh Fruit Salad

Cantaloupe and honeydew melon chunks 1 cup

Dinner

Ginger-Garlic Chicken & Vegetable Stir-Fry

Chicken breast 3 oz.

Steamed broccoli 1 cup

Peanut or Vegetable oil 2 tsp.

Grated ginger 1/2 tsp.

Minced garlic 2 tsp.

Green onions 1/4 cup

Cooked brown or white rice 1 cup

Heat oil in pan or wok and stir-fry chicken and vegetables. After chicken is completely cooked add ginger, garlic, and green onion and stir-fry for another 2 minutes. Serve over rice.

CHEF TIP

Add other favorite vegetables like snow peas, bean sprouts, chili peppers or sliced carrots to your stir-fry.

Evening Snack

Sweet & Salty Trail Mix

Mix 1/2 serving of Pepperidge Farm® Goldfish® Baked with Whole Grain Cheddar Crackers, 2 tbsp. raisins, and 3/4 oz. walnuts

Low-fat milk 1 cup

CHEF TIP

Try adding cinnamon roasted walnuts. Place plain walnuts in oven at 350ºF for 10 to 15 minutes until walnuts are golden brown and season with ground cinnamon.

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

Breakfast

Quick Deli Flats® Breakfast

Pepperidge Farm® 100% Whole Wheat Deli Flats® Thin Rolls 1 toasted and spread with jelly 1 tbsp.

Low-fat milk 1 cup

Lunch

Italian Wedding Soup

Campbell's® Homestyle Healthy Request® Italian-Style Wedding soup 1 cup

Zesty Chicken & Mozzarella Basil Panini

Top 1 slice Pepperidge Farm® Very Thin Sliced 100% Whole Wheat bread with cooked chicken breast 2 oz., part-skim mozzarella cheese 1 oz., 2 tomato slices, 2 tbsp. fresh basil, 2 tbsp. zucchini, and 1 tbsp. light balsamic vinegar dressing. Top with another slice of bread; heat panini on both sides in a nonstick skillet sprayed with vegetable cooking spray.

1 small orange

CHEF TIP

For a flavor twist, add grilled or roasted vegetables such as zucchini, onions, bell peppers or tomatoes to the panini.

Afternoon Snack

Vegetable Juice & Fresh Fruit

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

Raspberries or other berries 1/2 cup

Dinner

Chili-Garlic Rubbed Pork Tenderloin

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

Cooked egg noodles 1 cup with unsalted butter 1 tsp.

Steamed spinach 1 cup

Applesauce 1/2 cup

Side 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. Pour over salad and toss.

CHEF TIP

Make roasted garlic egg noodles with spinach! Place 3 cloves of garlic warped in foil in a 350°F oven for 15 minutes until garlic cloves become tender and roasted. Dice or mash garlic cloves and mix them in with the cooked noodles and spinach.

Evening Snack

Creamy Frozen Yogurt with Dried Fruit

Low-fat frozen yogurt 1 cup with dried apricots 1/4 cup

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

Breakfast

Bagel with Peanut Butter

Pepperidge Farm® 100% Whole Wheat bagel 1/2 bagel toasted and spread with chunky peanut butter 1 tbsp.

Low-fat milk 1 cup

CHEF TIP

Make a veggie-packed breakfast and add garden vegetables such as onions, tomatoes, and cucumbers to your bagel.

Lunch

Mexican-Style Tortilla Soup

Campbell's® Homestyle Healthy Request® soup 1 cup

Tarragon & Lime Chicken Pasta Salad

Mix 2 cups baby spinach, 1/2 cup cooked whole grain pasta, 2 oz. cooked chicken breast, 1 small plum tomato cut into wedges, 1/4 cup red or green bell pepper strips, 1/4 cup sliced carrot, 2 tbsp. chopped onion, 2 tbsp. shredded low-fat cheddar cheese and 2 tbsp. raisins. Mix 2 tsp. olive oil, 2 tsp. vinegar, 2 tbsp. fresh chopped tarragon, and zest of 1 lime. Pour over salad and toss.

Afternoon Snack

Peach Yogurt Parfait

1 container plain, low-fat yogurt 6 oz. topped with 1 sliced medium peach and low-fat granola 1/4 cup

Dinner

Grilled Fish with Salsa

Campbell's® Fish with Pineapple Salsa

Hot Cooked brown rice 1/2 cup

V8 V-Fusion® 75% Vegetable Juice Blend Healthy Greens 8 fl. oz.

Evening Snack

Fresh Fruit

Grapes 1 cup

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

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