7 Day Eating Plan: 2,000 Calories, 1,500 mg Sodium

Breakfast

Cereal with sliced Banana

Toasted oats cereal 1 cup topped with 1 cup low-fat milk and 1 medium sliced banana.

Orange juice 1/2 cup.

CHEF TIP

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

Morning snack

Cinnamon Swirl Peanut Butter Toast

1 slice Pepperidge Farm® 100% Whole Wheat Cinnamon Swirl with Raisins bread toasted, topped with 1 tbsp. peanut butter.

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 leafy salad greens, 3 oz. cooked chicken breast, 2 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. Top with 2 tbsp. unsalted sunflower seeds.

1 medium apple.

CHEF TIP

Top salad with fresh apple slices for a crisp & refreshing flavor.

Afternoon Snack

Refreshing Mandarin Orange Kiwi Juice Blend with a Crunchy Granola Bar​

V8® 75% Vegetable Juice Blend Mandarin Orange Kiwi 8 fl. oz. and a granola bar

Dinner

Latin Cilantro-Lime Baked Cod

Baked cod (3 oz.) with fresh chopped cilantro 1 tbsp. and fresh squeezed lime juice

Cooked whole wheat couscous 1 cup.

Steamed asparagus 1/2 cup.

1 Pepperidge Farm® Stone Baked Artisan Rolls Multi-Grain Dinner roll 1 with soft unsalted margarine 2 tsp.

V8 V-Fusion® + Energy Carbonated Blackberry Cranberry 12 fl. oz.

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

Greek Yogurt Parfait

Layer low-fat Greek yogurt 4 oz. with berries 1/2 cup and granola 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 oatmeal 1 packet with raisins 1/4 cup, walnuts 2 tbsp., and ground cinnamon 1/4 tsp.

Low-fat milk 1 cup

Orange juice 1 cup

CHEF TIP

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

Morning Snack

Mozzarella Cheese Stick & Veg Juice

Mozzarella cheese stick 1 oz. and Low Sodium Spicy Hot V8® 100% Vegetable Juice 8 fl. oz.

Lunch

Pasta Fagioli Soup

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

Turkey Burger with a Kick

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

Canned fruit cocktail packed in juice 1/2 cup.

CHEF TIP

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

Afternoon Snack

Chipolte Popcorn

Unsalted popcorn 3 cups air-popped sprinkled with Chipotle seasoning

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 tossed with soft unsalted butter 1 tsp.

Diet V8 Splash® Tropical Blend beverage 8 fl. oz.

Leafy Green Side Salad

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

Evening Snack

Crunchy Strawberry Frozen Yogurt

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

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

Breakfast

Breakfast Parfait in a Jiffy

Layer 1 cup raisin bran and 6 oz. low-fat yogurt

Morning Snack

Peanut Butter & Banana Burst

1 medium banana with 1 tbsp. peanut butter.

Lunch

Savory Tomato Basil Soup

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

Classic Grilled Cheese Sandwich

Grilled Cheese Sandwich: Spread 1 slice Pepperidge Farm® Whole Grain Soft Honey Oat bread with 1 tsp. soft unsalted butter. Place butter side down in a nonstick skillet over medium heat. Add 2 slices (3/4 oz. each) low sodium Swiss cheese and 2 tomato slices; top with another slice of bread spread with 1 tsp. soft unsalted margarine. Turn sandwich over in pan and cook until golden brown and cheese is melted.

1/3 cup of dried apricots for dessert

CHEF TIP

For a twist, add fresh tomato or onion slices to the traditional grilled cheese sandwich.

Afternoon Snack

Pretzel Crunch

V8 V-Fusion® +Energy Blackberry Cranberry Lightly Ccarbonated juice drink 8 fl. oz.

Unsalted pretzels 1 oz.

CHEF TIP

Try other V8 V-Fusion® +Energy varieties like Orange Pineapple or Peach Mango

Dinner

Spicy Vegetable Ragout with Pasta & Chicken

Spray a nonstick skillet with vegetable cooking spray. Add 1/4 cup coarsely chopped onion, 1/2 cup sliced mushrooms, and 1/2 cup broccoli florets. Cook and stir until vegetables are tender. Stir in 1 large diced tomato and 1/4 tsp. hot crushed red pepper until all ingredients are hot. Pour vegetable ragout mixture over 1 cup cooked whole grain pasta and top with 3 oz. cooked skinless chicken breast.

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

Evening Snack

Vanilla Peach-Strawberry Blast Smoothie

In a blender, mix 1 container light vanilla yogurt 6 oz., 1 medium sliced peach, and 1 cup sliced strawberries.

CHEF TIP

Make your smoothie with a variety of fresh fruit like banana, pineapple, berries, and mango. Add fresh mint for a flavor upgrade.

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, 2 tbsp. chopped tomato and 2 tbsp. chopped fresh basil. Spray a nonstick skillet with vegetable cooking spray. Pour in the egg white mixture; cook over medium heat until done.

Pepperidge Farm® Whole Grain Soft Honey Oat bread 1 slice toasted and spread with jelly 2 tsp.

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.

Morning Snack

Nutty Delight Mix

Unsalted mix nuts 1/4 cup, combined with raisins 1/4 cup and toasted oats cereal 1 cup

CHEF TIP

Replace raisins with different dried fruits like mango, apple, banana, or cranberries.

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, and 2 thin slices of tomato. Top with another slice of bread.

Sliced cucumbers 1 cup

Afternoon Snack

Granola & Pear Parfait

1 container plain, low-fat yogurt 6 oz. topped with canned pears packed in light syrup 1/2 cup. 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 or white rice 1 cup

Spinach 1 cup sauteed in 1 tsp. olive oil and 1 tsp. minced garlic.

V8 V-Fusion® Peach Mango juice 8 fl. oz.

Side Salad

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

CHEF TIP

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

Evening Snack

Fresh Fruit

2 medium kiwi fruits

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

Breakfast

Purple Power Morning

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

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

Morning Snack

Fresh Fruit & Nuts

1 medium banana and walnuts 1/4 cup

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, 3 oz. cooked chicken breast, 1 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 carrot, 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.

Afternoon Snack

Strawberry Yogurt Parfait

1 container plain, low-fat yogurt 6 oz. topped with low-fat granola 1/4 cup. and sliced strawberries 1/2 cup.

Dinner

Grilled Lemon & Dill Salmon with Baked Potato

Grilled salmon 3 oz. with lemon slices and fresh dill

1 medium baked potato 6 oz. topped with reduced fat sour cream 2 tbsp.

Steamed broccoli 1 cup with soft unsalted butter 1 tsp.

CHEF TIP

Garnish baked potato with fresh diced chives for added flavor.

Evening Snack

Chocolate Delight

1 serving Pepperidge Farm® Fudge Brownie Goldfish® Grahams 35 pieces, with a side of cold, non-fat milk 8 fl. oz.

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

Breakfast

Quick & Easy Cinnamon Swirl Breakfast

Pepperidge Farm® 100% Whole Wheat Cinnamon with Raisins Swirl bread 1 slice toasted with peanut butter 1 tbsp.

Non-fat milk 1 cup

Dried apricots 1/3 cup

Morning Snack

Fresh Fruit and Edamame

1 medium orange and soybeans 1/4 cup

Lunch

Mexican Chicken Tortilla Soup

Campbell's®Homestyle Healthy Request® Mexican-Style Chicken Tortilla soup 1 cup

Open-Faced Tuna Salad Sandwich

Mix 2 oz. drained canned low-sodium tuna packed in water with 1 tbsp. minced red onion and 2 tsp. mayonnaise. Spread on 1 slice Pepperidge Farm® Harvest Blend Seeded Grain bread, top with 2 tomato slices, 2 pieces of leaf lettuce.

Sliced raw veggies 1 cup

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.

Afternoon Snack

Trail Mix Delight

V8 V-Fusion® +Energy Lightly Carbonated Blackberry Cranberry 12 fl. oz.

Unsalted mixed nuts 2 tbsp., raisins 1/4 cup, and toasted oat cereal 1/2 cup.

Dinner

Juicy Cheeseburger on Whole Grain Bun

Place a 3 oz. cooked lean hamburger patty on a toasted Pepperidge Farm® 100% Whole Wheat Hamburger bun with 1 slice 3/4 oz. low sodium Swiss cheese, 2 slices of tomato and 2 slices onion.

Side Salad

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

Steamed carrots 1/2 cup. sprinkled with fresh dill

CHEF TIP

Add sautéed sliced mushrooms to make a mushroom Swiss cheese burger.

Evening Snack

Strawberry Frozen Yogurt

Low-fat frozen yogurt 1 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 Instant Oatmeal

Cooked oatmeal 1 packet mixed with raisins 1/4 cup and ground cinnamon 1/4 tsp.

Apple juice 1 cup

Low-fat milk 1 cup

CHEF TIP

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

Morning Snack

Fruit Yogurt & Goldfish®

1 container low-fat fruit yogurt 6 oz. and Pepperidge Farm® Cheddar Baked with Whole Grain Goldfish® 1 serving

Lunch

Sirloin Burger & Vegetable Soup

Campbell's® Chunky™ Healthy Request® Sirloin Burger and Country Vegetables soup 1 cup

Gratifying Nutty & Banana Sandwich

Spread 2 tbsp. peanut butter and 1 medium banana sliced on 1 slice of Pepperidge Farm® Stone Ground 100% Whole Wheat bread and top with a second slice of bread.

Cantaloupe and honeydew melon chunks 1 cup

Afternoon Snack

Fresh Fruit

Grapes 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 rice 1 cup

Heat oil in pan or wok and stir-fry chicken and vegetables. After chicken is completely cooked combine with cooked rice.

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

CHEF TIP

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

Evening Snack

Trail Mix

Unsalted trail mix with chocolate chips, nuts & seeds 1/4 cup

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

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