Sample 1-week quick and easy meal plan

Monday:
Breakfast: o-shaped cereal, blueberries, diced nuts, and low-fat milk.
Snack: Green Smoothie (find in Health eKitchen)
Lunch: Black bean and vegetable quesadilla (find in Health eKitchen)
Snack: Curry yogurt dip (find in Health eKitchen), veggies, and pita bread
Dinner: Easy chicken and vegetables (find in Health eKitchen) and whole wheat noodles

Tuesday:
Breakfast: Bran muffin (find in Health eKitchen), yogurt, and quartered grapes
Snack: Apple wrap (find in Health eKitchen) and low-fat milk
Lunch: Tuna melt (find in Health eKitchen)
Snack: Tropical carrot salad (find in Health eKitchen)
Dinner: Triple bean chili (find in Health eKitchen), brown rice, and green salad

Wednesday:
Breakfast: Whole grain bagel, peanut butter, orange slices, and low-fat milk
Snack: Fresh fruit with cinnamon yogurt (find in Health eKitchen)
Lunch: Veggie wrap (find in Health eKitchen)
Snack: Sliced cheese and whole grain crackers
Dinner: Leftovers: Tripple bean chili, brown rice, and green salad

Thursday:
Breakfast: Creamy banana walnut oatmeal (find in Health eKitchen)
Snack: Hard boiled eggs, whole wheat toast, jam, and low-fat milk
Lunch: Quinoa and white bean salad
Snack: Frozen yogurt pops (find in Health eKitchen)
Dinner: Noodles with peanut sauce (find in Health eKitchen)

Friday:
Breakfast: Breakfast casserole (find in Health eKitchen) and pear slices
Snack: Cottage cheese and canned peaches
Lunch: Leftovers: Noodles with peanut sauce
Snack: Fruit smoothie (find in Health eKitchen)
Dinner: Fried rice and veggies

Saturday:
Breakfast: Yogurt parfait
Snack: Cheese quesadilla and sliced apples
Lunch: Taco salad
Snack: Ricotta watermelon salad (find in Health eKitchen) and whole wheat toast
Dinner: Salmon pasta bake (find in Health eKitchen)

Sunday:
Breakfast: Breakfast tacos and low-fat milk
Snack: Low-fat yogurt and berries
Lunch: Tuna boats (find in Health eKitchen) and whole grain crackers
Snack: Peanut butter roll-ups (find in Health eKitchen)
Dinner: Turkey burger macaroni (find in Health eKitchen)

Note: Nuts and seeds are a choking hazard and should not be given to children under 4. Finely minced is okay to give.