7 Day Eating Plan: 2,000 Calories, 2,300 mg Sodium

Breakfast

Very Berry Parfait

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

CHEF TIP

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

Morning snack

Cinnamon Graham Goldfish® with Milk

Pepperidge Farm® Baked with Whole Grain Cinnamon Graham crackers 1 serving and skim milk 8 fl. oz.

CHEF TIP

When buying canned fruit, look for fruit packed in 100% juice or light syrup.

Lunch

Tomato Basil Soup

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

Classic 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® Whole Grain Oatmeal bread, top with 1 slice 3/4 oz. Swiss cheese, 2 tomato slices, 2 pieces of leaf lettuce and another slice of Whole Grain bread.

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 add a 1 tablespoon chopped sun-dried tomatoes and arugula in place of sliced tomato and leaf lettuce.

Afternoon Snack

Apple with Cinnamon Roasted Almonds

1 large apple

Cinnamon Roasted almonds 1/2 oz.

Roast plain almonds in oven at 350°F for 10 to 15 minutes. After removing from oven, sprinkle with ground cinnamon.

CHEF TIP

Try other seasonings like salt-free spice mixtures, Chinese five-spice, chili powder, garlic powder, or cayenne pepper.

Dinner

Mediterranean-Style Baked Chicken

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

Steamed broccoli 1/2 cup

Cooked whole wheat Couscous 1 cup

Leafy Green Salad

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

1 can V8® Essential Antioxidants vegetable juice 5.5 fl. oz.

CHEF TIP

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

Evening Snack

Pudding & V8 V-Fusion® Juice

Chocolate or vanilla pudding 4 oz.

V8 V-Fusion® Pomegranate Blueberry juice 8 fl. oz.

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

Breakfast

Cereal with Sliced Banana & Toasted Oatmeal Bread

Toasted oat cereal 1 1/2 cups with low-fat milk 1 cup

1 medium banana, sliced

Pepperidge Farm® Whole Grain Oatmeal 15 Grain bread 1 slice toasted and spread with peanut butter 1 tbsp

CHEF TIP

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

Morning Snack

Cottage Cheese with Pineapple Chunks

Canned pineapple chunks packed in juice 1/2 cup

Low-fat cottage cheese 1/2 cup

CHEF TIP

Try grilling fresh pineapple slices and add it to the cottage cheese with a dash of cinnamon.

Lunch

Pasta Delight with Parmesan Cheese

1 cup cooked whole wheat pasta with 1/2 cup Prego® Heart SmartTM Roasted Red pepper & Garlic Italian sauce and 2 tbsp. grated parmesan cheese

1 whole grain roll 1 oz. drizzled with olive oil 1 tsp. and a dash of oregano

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. balsamic vinegar and toss.

CHEF TIP

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

Afternoon Snack

Italian-Style Wedding Soup

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

Dinner

Grilled Lemon-Dill Salmon

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

Steamed brown rice 1 cup

Steamed asparagus 1 cup

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

CHEF TIP

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

Evening Snack

Peach & Walnut Yogurt Parfait

1 container plain, low-fat yogurt 6 oz. topped with 1 sliced medium peach and 2 tbsp. chopped walnuts

CHEF TIP

Try roasted cinnamon walnuts. Buy unroasted plain walnuts, and place in oven at 350°F for 10 to 15 minutes, walnuts should be golden brown and toasted. Season with cinnamon and add to yogurt.

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

Breakfast

Mixed Berry Blast Smoothie & Creamy Peanut Butter Toast

Blend together V8 V-Fusion® Pomegranate Blueberry 4 oz., 1 container 6 oz. light vanilla yogurt, and frozen blueberries 1/2 cup

Pepperidge Farm® Whole Grain 100% Whole Wheat Bread 1 slice toasted and spread with peanut butter 1 tbsp.

CHEF TIP

Try other V8 V-Fusion® varieties in your smoothie like Concord Grape Raspberry or Cranberry Blackberry.

Morning Snack

Granola & Yogurt

Low fat granola 1/4 cup

1 container yogurt 6oz.

Lunch

Curry Chicken Salad Sandwich

Sandwich: Mix 2 oz. drained canned Swanson® Premium Chunk White Chicken with 1 tbsp. mayonnaise, and a pinch each of curry powder, onion powder, and ground cumin. Spread on Pepperidge Farm® Soft 100% Whole Wheat Deli Flat®, top with 2 tomato slices and 2 pieces of leaf lettuce.

Sliced celery 1/2 cup and carrots 1/2 cup

1 large orange

CHEF TIP

For a Southwest Chipotle Chicken Salad add 1 tablespoon Pace® Southwest Chipotle Restaurant Style Salsa and grilled bell peppers and onions in place of curry powder and other spices.

Afternoon Snack

Pepperidge Farm® Goldfish® & Cantaloupe

1 serving Pepperidge Farm® Goldfish® Cheddar Made with Whole Grain 55 pieces

Honeydew chunks 1 cup

CHEF TIP

Check out your local farmers market or grocery store to find other fresh seasonal fruits.

Dinner

BBQ Turkey Burger

Place a cooked turkey burger 3 oz. on a toasted Pepperidge Farm® 100% Whole Wheat Deli Flat® Thin Roll and top with barbecue sauce 1 tbsp., 1 slice onion and 1 slice tomato.

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

Avocado Salad

Mix 2 cups leafy salad greens and 1/4 cup cubed avocado and soybeans 2 tbsp.. Mix 2 tsp. olive oil and 2 tsp. vinegar. Pour over salad and toss.

Applesauce 1/2 cup

CHEF TIP

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

Evening Snack

Cheese & Nuts

1 mozzarella cheese stick 1 oz. and 2 tbsp. of unsalted mixed nuts

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 Honey Oat bread 1 slice toasted and spread with unsalted butter 1 tsp.

Watermelon 1/2 cup cubed

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.

Morning Snack

V8® Veggie Blends & Roasted Chili Almonds

V8® 75% Vegetable Juice Blends Mandarin Orange Kiwi 8 fl. oz.

Roasted almonds 1/2 oz. sprinkled with 1/8 tsp chili powder

CHEF TIP

Place plain, unroasted almonds in the oven at 350F degrees for 10 to 15 minutes until golden brown and toasted. Try adding a variety of seasonings like salt-free spice mixtures, cinnamon, Chinese five-spice, garlic powder, or cayenne pepper.

Lunch

Vegetable Beef Soup

Campbell® Chunky™ Healthy Request® Old Fashioned Vegetable Beef soup (1 cup)

Cilantro-Lime Chicken Salad

Mix 2 cups leafy salad greens, 1/4 cup garbanzo beans, 2 oz. cooked chicken breast, 1/4 cup sliced cucumbers, 1 plum tomato cut into wedges, 1/4 cup red or green bell pepper strips, 1/4 cup sliced carrot, 2 tbsp. chopped onion, and 2 tbsp. shredded cheddar cheese. Mix 2 tsp. olive oil, 1 tbsp. cilantro and 2 tsp. lime juice. Pour over salad and toss.

1 medium banana

CHEF TIP

Mix up your salad with different varieties of cheeses. Try 2 tbsp. of shredded mozzarella, pepper jack or low-sodium soft cheeses such as feta or goat cheese.

Afternoon Snack

Cheese Stick with Raisins & Toasted Oat Mix

Low fat mozzarella cheese stick 1oz

Small box of raisins 1.5oz mixed with toasted oats cereal 1 cup

Dinner

White Chicken Chili Dinner

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

Baked potato 1 medium

Evening Snack

Creamy Yogurt with Fresh Strawberry Slices

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

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

Breakfast

Berry Crispy Breakfast

Puffed rice cereal 2 cups topped with sliced strawberries 1/2 cup and low-fat milk 1 cup

CHEF TIP

Try other delicious berries like raspberries and blackberries

Morning Snack

Fresh Fruit Salad

Cantaloupe and honeydew chunks 1 cup

Lunch

Speedy Veggie-full Lunch

Campbell's® Chunky™ Healthy Request® Savory Vegetable soup 1 cup

Whole wheat crackers 8 with low-fat cheddar cheese 2 oz.

Celery sticks 1 cup spread with peanut butter 2 tbsp.

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

CHEF TIP

Try Pepperidge Farm® Cheddar Goldfish® Made with Whole Grain crackers 55 pieces

Afternoon Snack

Hard Boiled Egg & Fruit

1 hard-cooked egg

1 large orange

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.

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. Pour over salad and toss.

V8 V-Fusion® Peach Mango 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

Chocolate Delight

1 serving Pepperidge Farm® Fudge Brownie Goldfish® Grahams 35 pieces

Low-fat milk 1 cup

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

Breakfast

Honey Wheat Deli Flat® with Walnuts

Pepperidge Farm® Soft Honey Wheat Thin Rolls 1 toasted and spread with honey 1 tbsp. and crushed walnuts 1 tbsp.

Low-fat milk 8 fl. oz.

Morning Snack

Creamy Peanut Butter Smothered Graham Crackers

Graham cracker rectangles 2 large with peanut butter 1 tbsp.

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

CHEF TIP

Try other V8 V-Fusion® Juices like Light Peach Mango

Lunch

Pasta Fagioli Soup

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

Zesty Chicken & Mozzarella Basil Panini

Top 1 slice Pepperidge Farm® Whole Grain Oatmeal 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 Italian dressing. Top with another slice of bread. Heat panini on both sides in a nonstick skillet sprayed with vegetable cooking spray.

CHEF TIP

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

Afternoon Snack

Fresh Fruit

1 medium apple

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.

Cooked egg noodles 1 cup

Steamed spinach 1 cup

Mixed Green Salad

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

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

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

Crunchy Granola & Berry Yogurt Treat

Low-fat frozen yogurt 1 cup topped with berries 1/2 cup and low-fat granola 1/4 cup

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

Breakfast

Bagel with Chive Cream Cheese

Pepperidge Farm® 100% Whole Wheat bagel 1/2 of regular size toasted and spread with low-fat cream cheese 2 tbsp. mixed with diced fresh chives 1 tsp.

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.

Morning Snack

Nutty-Berry Creamy Yogurt

1 container light vanilla yogurt 6 oz. topped with berries 1/2 cup and chopped walnuts 1/2 oz.

CHEF TIP

Add some cinnamon flare and make cinnamon roasted walnuts by placing plain walnuts in oven at 350°F for 10 to 15 minutes until golden brown and toasted. Season with cinnamon and add to yogurt.

Lunch

Chicken Noodle Soup

Campbell's® Healthy Request® Chicken Noodle Soup 1 cup prepared

Zesty Sunflower Salad with Chicken

Mix 2 cups leafy salad greens, 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 red onion, 2 tbsp. roasted sunflower seeds, 1/4 cup raisins, and Italian seasoned croutons 6. Mix 2 tsp. olive oil and 2 tsp. vinegar; pour over salad and toss.

1 Pepperidge Farm® Soft 100% Whole Wheat Deli Flat® with 1 tbsp. hummus

Afternoon Snack

Cheese & Fruit

Grapes 1 cup

1 mozzarella cheese stick 1 oz.

Dinner

Lemon-Basil Baked Cod with Pasta

Sautee 1/2 cup eggplant cubes and 1/2 cup sliced zucchini in 1 tsp. olive oil. Add to 1 cup cooked pasta and mix with Prego® Heart Smart™ Traditional Italian sauce 1/2 cup.

Baked cod 3 oz. with lemon & 1 tbsp. chopped basil

Leafy Green Salad with Diced Avocado

Mix 1 cup leafy salad greens with 1/4 cup cucumbers, 1/2 sliced plum tomato, and 2 tbsp. diced avocado. Mix 1 tsp. olive oil and 1 tsp. vinegar; pour over salad and toss.

Evening Snack

V8 V-Fusion® Juice

V8 V-Fusion® Pomegranate Blueberry juice 8 fl. oz.

CHEF TIP

Try other V8 V-Fusion® varieties like Concord Grape Raspberry or Black Cherry Apple

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

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