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, 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

Dried Fruit & a Crunchy Granola Bar

Raisins 1/4 cup and a crunchy granola bar

Dinner

Tilapia and Vegetable Casserole

Peach 1 large

Evening Snack

Greek Yogurt Parfait

Layer low-fat Greek yogurt 4 oz. with berries 1/2 cup and 1/4 cup walnuts

Daily Nutrition Total
Calories: , Total Fat: , Saturated Fat: , Cholesterol: , Sodium: , Potassium: , 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

Sweet Break

Non-fat, vanilla Greek yogurt 6 oz., mixed with 2 tbsp. dried cranberries

Diet V8® Splash Tropical Blend 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

Whole Wheat Pasta Alfredo

Steamed broccoli 1 cup tossed with soft unsalted butter 1 tsp.

Low Sodium Spicy Hot V8® 100% Vegetable Juice 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: , Potassium: , Total Carbohydrates: , Dietary Fiber: , Protein: .

Breakfast

Breakfast Parfait in a Jiffy

Layer 3/4 cup raisin bran cereal and 6 oz. nonfat Greek 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

Open-Faced Grilled Cheese Sandwich

Spread 1 slice Pepperidge Farm® Whole Grain Soft Honey Oat bread with 1 tsp. unsalted butter and then topped with 2 slices, 3/4 oz. each, low sodium Swiss cheese and 2 slices of tomato. Cook in pan until golden brown and cheese is melted.

1/3 cup of dried apricots for dessert

CHEF TIP

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

Afternoon Snack

Savory Snack

1 large peach

1/4 cup of unsalted peanuts

V8® Fruit and Vegetable Juice Blends Peach Mango 8 fl. oz.

CHEF TIP

Try other V8® +Energy varieties like Orange Pineapple or Pomegranate Blueberry

Dinner

Spaghetti with Chunky Chicken-Vegetable Sauce

Evening Snack

Vanilla Strawberry Blast Smoothie

In a blender, mix 1 container non-fat vanilla Greek yogurt 6 oz., and 1 cup of 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: , Potassium: , 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

Sweet n' Crunchy Bowl

Combine 1 cup of toasted oat cereal, 1/2 cup of 1% low-fat milk and topped with 1/4 cup of dried cranberries

CHEF TIP

Replace dried cranberries with other dried fruits like mango, apples or bananas.

Lunch

Italian Wedding Soup

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

Simple & Delicious Swiss Sandwich

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

Sliced cucumbers 1 cup

Afternoon Snack

Pear Dippers and Yogurt

1 container plain, non-fat Greek yogurt 6oz. topped with canned pears packed in light syrup 1/2 cup

Dinner

Pork Medallions with Spinach & Barley

V8® Fruit and Vegetable Juice Blends Peach Mango 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 & Nuts

2 medium kiwi fruits & walnuts 1 oz.

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

Breakfast

Purple Power Morning

V8® Fruit and Vegetable Juice Blends Purple Power 8 fl. oz.

Shredded wheat cereal 1.5 cup with low-fat milk 1 cup, topped with 1/2 cup blueberries

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

Santa Fe Chicken Saute with Brown Rice

1/2 cup of cooked brown rice

Evening Snack

Dried Fruit

1/4 cup of dried apricot halves

Daily Nutrition Total
Calories: , Total Fat: , Saturated Fat: , Cholesterol: , Sodium: , Potassium: , 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

Corn Tortilla Avocado Wrap

Mix 1/2 cup sliced avocado with 1 tbsp. minced red onion. Spread on 1- 10" corn tortilla, top with 2 tomato slices and 2 pieces of lettuce.

Serve with sliced raw veggies 1 cup

CHEF TIP

Lightly toast the corn tortilla first.

Afternoon Snack

Trail Mix Delight

V8® +Energy Sparkling Blackberry Cranberry Juice Drink 12 fl. oz.

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

Dinner

Turkey Sloppy Joe

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 or onions to the Sloppy Joe.

Evening Snack

Strawberry Frozen Yogurt

Low-fat frozen yogurt 1 cup topped with sliced strawberries 1 cup.

Daily Nutrition Total
Calories: , Total Fat: , Saturated Fat: , Cholesterol: , Sodium: , Potassium: , 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

Just Peachy Yogurt Snack

1 container low-fat yogurt 6 oz. and 1 medium peach

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 & Nuts

Grapes 1 cup and walnuts 1/4 cup

Dinner

Pineapple-Picante Stir-Fried Pork & Cabbage

Cooked brown rice 1 cup

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

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: , Potassium: , Total Carbohydrates: , Dietary Fiber: , Protein: .
 

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