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

Breakfast

Whole Grain Cereal with Fresh Sliced Banana

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

V8 +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 with Quinoa

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

Balsamic Drizzled Leafy Green Salad with Black Beans

Mix 2 cups fresh baby spinach leaves, 1/2 cup no salt added black beans, 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.

CHEF TIP

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

Afternoon Snack

Pepperidge Farm® Goldfish® Grahams

Pepperidge Farm® Goldfish® Fudge Brownie Grahams 1 serving

Dinner

Tilapia & Vegetable Casserole
1 serving

1% low-fat milk 1 cup

Evening Snack

Creamy Greek Yogurt with Berries

1 container non-fat, vanilla yogurt 6 oz., mixed with berries 1 cup.

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

Breakfast

Cinnamon Raisin Oatmeal with Walnuts

Cooked instant oatmeal 1 packet with raisins 1/4 cup, walnuts 1 tbsp., chia seeds 1 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

Whole Grain Pasta Soup

Homestyle Healthy Request® Chicken with Whole Grain Pasta 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 +Hydrate® Strawberry Cucumber beverage 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

Chicken & Mushroom Stroganoff
1 serving

1 cup of steamed broccoli, with 1 dash garlic powder

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

Breakfast

Berry Breakfast Bowl

1 cup of raisin bran cereal

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

Lunch

Harvest Tomato Basil Soup

Homestyle Healthy Request® Tomato with Basil soup 1 cup

Open-Faced Grilled Cheese Sandwich

Spread Pepperidge Farm® Whole Grain Sprouted Grain bread 1 slice with 1 tsp. soft unsalted butter. Top with 3/4 oz. Swiss cheese and 2 tomato slices. Cook until lightly browned and cheese is melted.

Cantaloupe 1/2 cup cubed

CHEF TIP

Add sautéed onion or mushroom for a twist to the traditional grilled cheese.

Afternoon Snack

Air-popped Cinnamon Sugar Popcorn and Yogurt

Unsalted popcorn 3 cups air-popped drizzled with 1 tsp. of melted, unsalted butter, a dash of cinnamon and 1 tsp. sugar
8 oz nonfat vanilla Greek yogurt

Dinner

Spaghetti with Chunky Chicken Vegetable Sauce
1 serving

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

Evening Snack

Sweet Dried Fruit, Nuts & Frozen Yogurt

Dried apricot, halves 1/2 cup, vanilla frozen yogurt, 1 cup, and 2 tbsp. cashews

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, 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

Chicken Corn Chowder

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

Simple & Delicious Avocado Sandwich

Drizzle 1 slice of Pepperidge Farm® Very Thin Sliced 100% Whole Wheat bread with 1 tsp. extra virgin olive oil; layer bread with 1/2 of a thinly sliced avocado, fresh basil leaves, and 2 thin slices of tomato.

1 medium peach

Afternoon Snack

Yogurt Peach Parfait

Layer 1/2 of a 6oz. container plain, non-fat Greek yogurt, with 1/2 of a medium chopped peach, and 1/2 toasted oats cereal 1 cup, repeat to make parfait.

Dinner

Pork Medallions with Spinach & Barley
1 serving

CHEF TIP

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

Evening Snack

V8® Fruit & Vegetable Juice Blends & Carrots

V8® Fruit & Vegetable Juice Blends Strawberry Banana 8 fl. oz.

Baby carrots 1/2 cup

CHEF TIP

Try other V8® Fruit & Veggie Juice Blends like Pomegranate Blueberry or Concord Grape Raspberry

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

Santa Fe Chicken & Rice

Santa Fe Chicken and rice 1/2 cup (brown or white)
1 serving

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

Evening Snack

Strawberry Yogurt Bowl

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

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

Breakfast

Quick & Easy Breakfast Parfait

Layer 1 container plain, non-fat, vanilla Greek yogurt, 6 oz. topped with blueberries 1 cup and raisin bran cereal 1 cup

V8® Fruit & Vegetable Blends Light Strawberry Banana Juice Drink 8 fl. oz.

Lunch

Mexican-Style Chicken Tortilla Soup

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

Savory Grilled Salmon Tortilla Wrap

Spread 2 tsp. mayo on 1, 10" corn tortilla and then top 3 oz. grilled salmon with 1 tbsp. minced red onion, 2 slices of tomato and 2 lettuce leaves.

Sliced raw veggies 1 cup

Afternoon Snack

Fresh Citrus Fruit & Nuts

1 medium orange and 1/4 cup of walnut halves

1% low-fat milk 8 fl. oz.

Dinner

Turkey Sloppy Joe
1 serving

Leafy Green Salad

Mix 1 cup baby spinach, 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: , Potassium: , Total Carbohydrates: , Dietary Fiber: , Protein: .

Breakfast

Cinnamon Raisin Oatmeal

1 packet of instant oatmeal, cooked and mixed with 2 tbsp. raisins and ground cinnamon 1/4 tsp.

1% Low-fat milk 1/2 cup

CHEF TIP

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

Lunch

Sirloin Burger with Country Vegetables Soup & Quinoa

Pour Campbell's® Chunky™ Healthy Request® Sirloin Burger with Country Vegetables soup 1 cup over 1 cup cooked quinoa

Low-fat milk 1 cup

Afternoon Snack

Crunchy Yogurt Bowl

1 container light vanilla yogurt 6 oz. topped with 2 tbsp of sliced almonds

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 bowl.

Dinner

Fish with Pineapple Salsa
1 serving

1 small baked sweet potato ½ cup cooked string beans 1 cup 1% milk

Evening Snack

Fresh Fruit Cup

Cantaloupe and honeydew chunks 1 cup

1 oz. cashews

CHEF TIP

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

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

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