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My 30 Day Healthy Lifestyle Eating Plan PDF Free Download
My 30 Day Healthy Lifestyle Eating Plan
An important part of self-care includes choosing foods that are nutritious, taste good, and support a positive mood and outlook.
We have included a sample 30-day meal plan filled with delicious recipes for you and your family to share on your journey to optimal health.
This guide also lists activity options that you can include in your personal wellness plan.
Day 1:
Breakfast:
1 low-fat plain Greek yogurt (6oz)
¾ cup blueberries
12 almonds or 2 tablespoons
of ground flaxseed meal
Coffee with milk and a sugar substitute
Lunch:
1 piece of grilled chicken (4oz)
1 whole grain wrap (substitute corn
as a gluten-free option)
Fill with onions, peppers, spinach,
and ⅓ avocado
1¼ cup of strawberries on the side
Snack:
1 small apple with 1 tablespoon all
natural nut butter (peanut, almond,
cashew, sunflower seed)
Dinner:
1 grilled *turkey burger (4oz)
1 medium baked sweet potato
topped with cinnamon
1 cup spinach (sautéed with garlic
and 1 teaspoon olive oil)
Side salad with 1 tablespoon dressing
Day 2:
Breakfast:
3 egg whites and 1 whole egg,
scrambled
2 slices of whole grain bread
(100% whole wheat, rye, oat
or gluten-free bread)
½ cup cooked spinach
¼ cup low-fat shredded cheese
Lunch: Quinoa Bowl
Skinless roasted chicken, diced (3oz)
1 cup cooked quinoa
1 cup chopped tomatoes
and carrots
⅓ avocado or 6 olives, diced
Snack:
1 *Kind® bar Avoid bars with coconut or yogurt
Dinner:
Shrimp (4oz)
Sauté with garlic, olive oil, and lemon
1 cup spaghetti squash or zucchini
½ cup herb roasted potatoes
Day 3:
Breakfast:
1 whole grain English muffin
1 tablespoon peanut butter
¾ cup blueberries
2 slices low-sodium turkey
Lunch: Tuna Salad
1 can of tuna in water, drained
1 whole grain wrap
Mix with spinach, cucumber,
carrots, ½ cup beans (if using
canned, make sure to rinse)
Dress with 1 teaspoon olive oil,
vinegar, and lemon (fresh garlic
and hot pepper optional)
Snack:
20 baby carrots with 2 tablespoons
hummus or 2 tablespoons guacamole
Dinner: Chicken and Vegetable Stir-Fry
1 cup brown rice
1 piece of grilled chicken (4oz)
1 cup broccoli
1 cup bell peppers
1 tablespoon olive oil
Day 4:
Breakfast:
½ cup oatmeal
(cooked in water)
½ cup cup canned or frozen peaches
(unsweetened)
2 hard-boiled egg whites
Lunch: Salad
1 – 2 cups mixed greens or spinach
Add chicken, broccoli and peppers
(use leftovers from Day 3’s dinner)
1 small piece of fruit
Snack:
3 cups air popped popcorn
Dinner: Grilled Chicken Burgers
with Onions and Peppers
1 whole wheat bun
*Ground chicken (4oz)
Add onions and peppers
1 cup cauliflower mash
1 cup grilled asparagus Make extra burger for next day’s lunch
Day 5:
Breakfast: Grilled Peanut Butter and
Strawberry Sandwich
1 whole grain bread sandwich thin
(at least 3 grams of fiber)
1 ½ tablespoons all natural nut
butter (peanut, almond, cashew,
sunflower seed)
½ cup sliced strawberries
(or other berry variety)
Lunch: Chicken Burger Fiesta Salad
1 leftover chicken burger
(from Day 4’s dinner)
2 cups lettuce
Add ½ cup black beans, (if using
canned, make sure to rinse)
¼ cup low-fat cheddar cheese, and
⅓ avocado
1 tablespoon *salsa
Dress with 1 tablespoon lemon
and vinegar
Avoid salsa if you have high blood
pressure, as it can be high in sodium
Snack:
1½ cups edamame in shell
(sprinkle with sea salt)
Dinner: Egg White, Veggie Omelet
3 egg whites and 1 whole egg
Add veggies of your choice
2 slices of whole grain bread
or 1 medium baked sweet potato
Day 6:
Breakfast:
(mix together)
1 low-fat plain Greek yogurt (6oz)
½ cup low-fat cottage cheese
1 slice whole grain bread
¾ cup blueberries
2 tablespoons chopped almonds
Lunch: Lettuce Wraps
4 slices low-sodium roast turkey
or ham (wrapped in lettuce)
1 slice of cheese
2 – 4 Whole Grain Wasa® crackers
Side salad or carrots with
2 tablespoons hummus
Snack:
Small orange and 15 nuts
Dinner:
Grilled salmon or preferred fish (5oz)
Unlimited steamed broccoli
1 medium baked sweet potato
(Top with cinnamon and 1 dollop
of low-fat Greek yogurt)
Day 7:
Breakfast:Pumpkin Quinoa
Blueberry Bowl
(mix together)
½ cup cooked *quinoa
½ cup unsweetened almond milk
¼ cup 100% pure pumpkin puree
¼ cup blueberries (frozen or fresh)
¼ cup chopped walnuts
or slivered almonds
1 teaspoon cinnamon, 1 teaspoon
nutmeg, and 1 teaspoon vanilla extract
Quinoa is a low-glycemic index,
high-fiber, high-protein grain. It is a
great substitution for oatmeal and
is naturally gluten-free.
Lunch: Salmon Salad
Canned, boneless, and skinless
wild salmon (6oz)
½ cup chickpeas (if using canned, make
sure to rinse)
½ cup chopped red onion
½ cup chopped red bell pepper
Dress with 1 tablespoons extra-virgin
olive oil and 2 tablespoons red wine
vinegar
Snack:
8 Triscuits® with bean dip spread
and chopped parsley
Dinner:
Lean beef or your choice of meat (4oz)
1 medium potato or sweet potato (6oz)
1 cup salad with 1 tablespoon of
oil-based dressing
1 cup fruit salad
Day 8:
Breakfast:
½ cup oatmeal (cooked in water)
½ cup blueberries
½ cup 1% milk
Coffee or tea without sugar
Lunch:
1 piece of grilled chicken (4oz)
1 cup brown rice
1 – 2 cups salad with 1 tablespoon
oil-based dressing
Snack:
½ – ¾ cup whole grain cereal
(Cheerios®, Barbara’s Bakery Cinnamon
Puffins®, or Kashi Heart to Heart® cereal)
12 raw almonds
1 tablespoon raisins (unsweetened)
Dinner:
Baked fish (4oz)
⅔ cup whole wheat pasta
½ cup cooked non-starchy vegetables
(i.e. string beans, broccoli, cabbage,
spinach)
1 cup melon
Day 9:
Breakfast:
1 ¼ cup plain Cheerios®
Low-fat or non-fat Greek yogurt (6oz)
¾ cup berries
12 chopped almonds
Coffee with milk and sugar substitute
Lunch: Three Bean Salad
(combine all ingredients)
½ cup canned cannellini beans, (if using
canned, make sure to rinse)
½ cup canned black beans, (if using
canned, make sure to rinse)
1 cup cooked French cut string beans
(frozen or fresh)
1/4 cup chopped onion
Dress with 1 tablespoon olive oil, red
wine vinegar, and balsamic vinegar
Snack:
½ medium apple
Top with 1 thin slice of low-fat cheddar
cheese (1oz)
Broil 3 minutes with ½ teaspoon chives
Dinner:
99% lean *ground turkey (4oz)
2 slices of whole rye bread
½ cup baby spinach
¼ cup chopped artichoke hearts (kept in
water, not oil)
1 tablespoon vinaigrette dressing
You can substitute for roast turkey
but the sodium content will double.
When buying deli meats, choose the
low-sodium option.
Day 10:
Breakfast:
1 whole wheat English muffin
1 tablespoon creamy peanut butter,
unsalted
¾ cup blueberries
Lunch:
1 cup tossed salad mix—add any
non-starchy vegetables (i.e. string
beans, broccoli, cabbage, spinach)
Add 3 hard-boiled egg whites
or grilled shrimp (4oz)
Dress with 1 tablespoon vinegar
and olive oil
1 slice of whole grain bread (rye,
whole wheat, or another variety)
½ cup fresh cantaloupe
Snack:
1 small 16oz non-fat, iced cappuccino
Dinner:
⅔ cup cooked quinoa
Roast pork tenderloin or grilled London
broil with mushrooms and onions (4oz)
¾ cup sliced, cooked carrots
1 cup strawberries on the side
| Language | English |
| No. of Pages | 13 |
| PDF Size | 0.5 MB |
| Category | Health |
| Source/Credits | mountsinai.org |
My 30 Day Healthy Lifestyle Eating Plan PDF Free Download