Five Day Planners

Healthy eating doesn't need to be time-consuming or overwhelming. Cabot's team of Registered Dietitians has developed a five-day meal plan with a well-balanced and nutritious eating plan that keeps your grocery list manageable without making your meals boring. And you'll only need to cook once a day, so no need to fear. The eating plan follows the Dietary Approaches to Stop Hypertension (DASH) eating pattern and allows for you to swap suggestions you might not be so fond of with your own favorites.

Breakfast	1 1/2 cups ready-to-eat unsweetened bran cereal with 1 cup fat free milk and 1 cup blueberries
Lunch	Super Salad: 6 cups salad greens with 4 ounces low sodium water-packed tuna, 1 medium tomato (sliced), 1/2 cup sliced cucumbers and 2 tablespoons reduced fat salad dressing 1 whole wheat dinner roll 1 cup fat free milk 1 large apple
Snacks	1 1/2 cups baby carrots with 2 tablespoons reduced fat salad dressing 3/4 cup Cabot 2% Plain Greek Yogurt 1 cup cubed cantaloupe 1 ounce Cabot 50% Reduced Fat Cheddar (about 1/4 cup)
Dinner	13 lowfat tortilla chips with 1/4 cup salsa 1 cup salad greens with 1 tablespoon fat free salad dressing

Breakfast	1 whole wheat English muffin with 2 teaspoons butter 1 cup orange juice 3/4 cup Cabot 2% Plain Greek Yogurt
Lunch	Deli Sandwich: 2 slices whole wheat bread with 2 ounces Cabot 75% Reduced Fat Cheddar (about 1/2 cup), 2 ounces deli turkey breast, 3 pieces romaine lettuce, 2 teaspoons avocado 2 cups cucumber slices with 1 tablespoon fat free dressing 1 cup fat free milk
Snacks	34 grapes 10 whole wheat crackers 1 cup fat free milk 1 cup celery sticks
Dinner	3 ounces salmon 1 small whole wheat dinner roll 1 cup berries

Breakfast	2 packets unflavored instant oatmeal prepared with 1 cup fat free milk and 1 medium peach, sliced
Lunch	Power Pita: 4 ounces skinless chicken breast, 1 ounce Cabot 50% Reduced Fat Cheddar (about 1/4 cup), 1 tablespoon reduced fat mayo, 1 pinch bean sprouts 1 cup fat free milk 1 cup cubed cantaloupe
Snacks	6 walnut halves with 1/4 cup dried cranberries 2 cups baby carrots with 2 tablespoons sour cream dip
Dinner	1 3/4 cup cooked whole wheat pasta 1 cup strawberries

Breakfast	Quick Yogurt Parfait: 3/4 cup Cabot 2% Plain Greek Yogurt with 1/2 cup lowfat granola and 1 cup berries
Lunch	Vegetarian Salad: 2 cups salad greens with 2 cups chopped fresh veggies, 2 ounces Cabot 75% Reduced Fat Cheddar (about 1/2 cup) with 2 tablespoons reduced fat dressing 1 6-inch whole wheat pita 1 cup fat free milk 1 small apple
Snacks	2 1/2 ounces Cabot 50% Reduced Fat Cheddar (about 3/4 cup) with 14 whole wheat crackers 1 medium peach 1 cup fat free milk
Dinner	2/3 cup brown rice, cooked with 2 teaspoons canola oil 1/2 cup cooked veggies 1 cup strawberries

Breakfast	1 1/2 cups ready-to-eat unsweetened bran cereal with 1 cup fat free milk 1 medium/large banana
Lunch	Garden Variety Sandwich: 2 slices whole wheat bread with 1 ounce Cabot 50% Reduced Fat Cheddar (about 1/4 cup), 2 ounces deli turkey breast, 1/2 cup roasted red peppers, 1/2 cup sliced mushrooms, 1 cup sugar snap peas, 1 tablespoon reduced fat salad dressing 17 grapes 1 cup fat free milk
Snacks	22 baked pita chips 1 1/2 cups raw veggies with 1 tablespoon fat free salad dressing 3/4 cup Cabot 2% Plain Greek Yogurt
Dinner	4 ounces skinless chicken breast, cooked with 1 teaspoon olive oil 1 small whole wheat dinner roll 1 medium peach

Note: This menu plan is based on an 1800 calorie/day diet (50% Carbohydrate, 20% Protein, 30% Fat). Each complies with the DASH Diet (Dietary Approaches to Stop Hypertension) and provides the following Exchanges for Diabetes Meal Planning: 8 Starch, 8 Lean Meat, 4 Vegetable, 4 Fruit, 3 Low-Fat Milk and 4 Fat. Exchange calculations are based on the American Dietetic Association Choose Your Foods: Exchange Lists for Diabetes, 2007 http://www.eatright.org/cps/rde/xchg/ada/ hs.xsl/nutrition_13961_ENU_HTML.htm.

5-Day Menus