health

2017 Real Food Meal Plan

Lindsey Kane, MS, RD

Updated: Friday, March 31, 2017, 12:20 PM

Clockwise from top left: Avocado Egg Salad, Polenta Pizza, Moroccan Spiced Salmon with Arugula Pomegranate Salad, and Sweet Potato Toast.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Breakfast

PB & J Smoothie

Mini Veggie Frittatas

Strawberry Almond Open-faced Rice Cake

Overnight Oats

Fruit & Yogurt Parfait

Sunny Side-up Avocado BLT

Shakshouka

Lunch

Avocado Egg salad

Sweet Potato Toast

Curried Beet & Cabbage Slaw

Bahn Mi Chopped Salad

Polenta Pizza

Mezze Platter

Vietnamese Pho

Dinner

Polenta Pizza

Broccoli Steaks, Mushrooms & Roasted Chickpeas with Lemon Garlic Aioli

Vietnamese Pho

Mushroom, Kale & Lentil Hash

Quinoa & Chickpea Stuffed Acorn Squash

Baked Eggplant Caprese

Moroccan Spiced Salmon With Arugula & Pomegranate Salad

Snacks

Grated Beet Salad with veggies + whole grain crackers Kimchi Gaucamole with veggies + whole grain crackers Hummus with veggies + whole grain crackers 3 handfuls of Popcorn Hard boiled egg + fruit Almond Butter or Tahini + Apple Slices + Cinnamon + Honey Whole Wheat Wrap + Peanut Butter + Banana + Cinnamon Yogurt + fruit + nuts & seeds KIND Bar: Nut and Spice

Treats

Dark Chocolate Black Cherry Sundae Mango Mojito Sorbet

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Lindsey Kane is a Registered Dietitian in Philadelphia. For more nutrition tips and recipes, visit her blog at biteforchange.com.

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Lindsey Kane, MS, RD

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