Naturally Nutrient Rich 5-Day Menu Planner

Eating healthfully may trigger thoughts of what not to eat, rather than what you should eat.

But health experts actually recommend centering your diet approach on including more nutrient-rich foods each day. By focusing on all of the food groups, including dairy foods, fruits, vegetables, whole grains and lean proteins, Cabot’s team of Registered Dietitians has developed a 5 day meal plan to help you and your family get more nutrients per bite.

Download the 5-Day Menu for a Naturally Nutrient Rich Meal Plan (PDF)

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.

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Monday

Entree: Slow Cooker Mexican Quinoa Casserole

250 calories, 5g saturated fat (25% DV), 40% calories from fat, 11g protein

Pairing Suggestion: A warm roll and a Tex-Mex inspired salad of romaine, tomatoes, black olives, and black beans with light ranch dressing.

Day 5

Breakfast

1 whole wheat English muffin w/2 Tbsp + 1 tsp reduced fat cream cheese
1 c orange juice
1 c low fat (1%) milk

Lunch

2 slices whole wheat bread w/2 oz chunk light tuna (packed in water, drained) mixed w/2 Tbsp reduced fat mayonnaise, 1 leaf of lettuce, 3 slices tomato, 1/2 oz Cabot Sharp Lite50 Cheddar
1 small orange
1 c lowfat (1%) milk

Snack

10 (1 oz) baked tortilla chips with 1/2 c salsa
1 small apple
1 c lowfat (1%) milk

Dinner

Day 4

Breakfast

1 ½ c unsweetened ready-to-eat cereal w/1 c low fat (1%) milk and ¾ c blueberries
1 hard-cooked egg

Lunch

2 slices whole wheat bread w/1 Tbsp peanut butter and 1 small banana
1 c Cabot Nonfat Plain Yogurt
1 c carrot sticks

Snack

1 c lowfat (1%) milk
2 oz Cabot Sharp Lite50 Cheddar in 1 whole wheat pita
34 small grapes

Dinner

2 c mixed salad greens
Kalamata Stuffed Chicken with Roasted Pepper Cream

Day 3

Breakfast

Scramble to Go: Scramble 1 egg and 2 egg whites w/2 Tbsp lowfat (1%) milk, 1 tsp vegetable oil and 1 c chopped vegetables. Stuff into a whole grain pita.
1 small banana
1 c lowfat (1%) milk

Lunch

1 whole grain pita
1 c low fat (1%) milk
Layered broccoli salad

Snack

1 c salad greens w/2 Tbsp fat free salad dressing
1 c Cabot Plain Nonfat Yogurt w/2 c berries

Dinner

½ c steamed broccoli or asparagus
1 small whole grain dinner roll
Oven Roasted Salmon with Cabot Cheddar Polenta

Day 2

Breakfast

1 whole grain English muffin w/2 tsp butter
¼ c Cabot Cottage Cheese w/1 medium peach, sliced
1 c low fat (1%) milk

Lunch

1 small apple
Spicy Chicken Pita Pizzas

Snack

2 c Cabot Plain Nonfat Yogurt, 1 cup lowfat granola, 1/4 cup raisins
1 oz Cabot Sharp Lite50 Cheddar
1 c broccoli, cauliflower and cherry tomatoes w/1 Tbsp fat free dressing

Dinner

Couscous with Tomatoes, Sauteed Spinach & Two Cheeses
1 large whole grain dinner roll
Indian-Spiced Chicken Thighs

Day 1

Breakfast

Orange Yogurt Smoothie: Mix 1 c Cabot Nonfat Vanilla Yogurt, ½ c orange juice, ½ c banana