We live in an environment in which the default is to eat very badly. It’s to eat too much, too often, and too large portions of not very good food. We need to change the default.– Marion Nestle
7 Days of Good Eating - Ken's Menu
My menu section is designed to make meal planning simple and provide you with additional resources to explore. I certainly cannot dictate what types of food that you will enjoy. This, of course, is your decision and I encourage you to explore beyond the information below - get suggestions from friends, family members, and other people who are interested in a healthy diet. In my case, my wife, daughter, daughter-in-law, and many other people have introduced me to many new items. Be flexible and be willing to try new foods. For example, I never dreamed I would enjoy fresh almond butter - now, I'm addicted.
I am big fan of Trader Joe's. Many of the meals listed below are from that store. I am aware that Trader Joe's has approximately 350 stores and is not in all markets. So, use these meal plans as a guide. For purposes of counting calories, I do recommend, whenever possible, to find food that has nutrition labels.
Many experts recommend that you identify a breakfast that you like and stick with it. I agree. In my case, I recommend a high-fiber cereal with a lot of fruit. However, to vary the menu, I have presented some alternatives.
Product and Store Recommendations
Grocery Store Assistance
Estimated Calorie Requirements by Sex, Age and Activity Level
Calorie Counts
I am big fan of Trader Joe's. Many of the meals listed below are from that store. I am aware that Trader Joe's has approximately 350 stores and is not in all markets. So, use these meal plans as a guide. For purposes of counting calories, I do recommend, whenever possible, to find food that has nutrition labels.
Many experts recommend that you identify a breakfast that you like and stick with it. I agree. In my case, I recommend a high-fiber cereal with a lot of fruit. However, to vary the menu, I have presented some alternatives.
Product and Store Recommendations
- Fiber One Cereal
- High Fiber Tortilla Wrap (La Tortilla Factory and Trader Joe's Whole Wheat Flour)
- Veggie Burgers (Examples: Dr. Praeger's and Morningstar Farms)
- Trader Joe's
- Everyday Health: Nutrition Information and Calories by Meal
Grocery Store Assistance
Estimated Calorie Requirements by Sex, Age and Activity Level
- How Many Calories Per Day Should You Have? - Use this as a guide for your daily calorie consumption. For example, if you want to lose one pound per week, reduce your calorie consumption by 500 calories per day. This does not include calories burnt via your exercise regimen.
Calorie Counts
- You'll notice that the total calorie count on many days is below 1000. This will provide you with much leeway as you include additional food choices.
7 Days of Good Eating Menu
If you would like to have the 7 Days of Good Eating Menu in a Word file, click the link. You can use it for your shopping list or modify it as you desire.
Day One
Breakfast
130 Calories - $1.50 Cost
Fiber One Cereal (1/2 Cup)
Fresh Fruit (Blueberries, Strawberries, Raspberries, Bananas)
Soy Milk/Skim Milk (1/3 Cup)
Alternative Breakfast
200 Calories - $2.00
Veggie Wrap and Eggs
La Tortilla Factory (High Fiber Tortilla Wrap)
Egg Whites (3/4 Cup)
Veggies - Mushrooms, Green/Red Pepper or any veggie that you like
Alternative Breakfast or Snack
120 Calories - $1.69
Yogurt (no fat) - 6 ounces
Fresh Fruit (Blueberries, Strawberries, Raspberries, Bananas)
Lunch
320 Calories - $2.80 Cost
Tuna Salad (3/4 Cup)
La Tortilla Factory (High Fiber Tortilla Wrap)
Alfalfa Sprouts (good for crunch and taste)
Dinner
505 Calories - $5.65 Cost
Salmon (8 Ounces)
Broccoli (1 Cup)
Brown Rice (1/2 Cup)
Snacks - (two or three times per day)
Apples * Raw Almonds * Dry Fiber One Cereal * Pure Protein Bar (if you're exercising) * Yogurt (non-fat, low sugar and add your own fruit) * Edamame * Identify snacks that you enjoy. Be sure that they are low in calorie and leave you satisfied.
Day One Totals*
Calories 955
Cost $9.95
*Totals do not include snacks
Day Two
Breakfast
130 Calories - $1.50 Cost
Fiber One Cereal (1/2 Cup)
Fresh Fruit (Blueberries, Strawberries, Raspberries, Bananas)
Soy Milk/Skim Milk (1/3 Cup)
Alternative Breakfast
200 Calories - $2.00
Veggie Wrap and Eggs
La Tortilla Factory (High Fiber Tortilla Wrap)
Egg Whites (3/4 Cup)
Veggies - Mushrooms, Green/Red Pepper or any veggie that you like
Alternative Breakfast or Snack
120 Calories - $1.69
Yogurt (no fat) - 6 ounces
Fresh Fruit (Blueberries, Strawberries, Raspberries, Bananas)
Lunch
380 Calories - $2.50 Cost
Chicken Salad (1/2 Cup)
La Tortilla Factory (High Fiber Tortilla Wrap)
Alfalfa Sprouts (good for crunch and taste)
Dinner
710 Calories - $6.80 Cost
Gorgonzola Walnut Salad
Boneless Chicken Breast (8 Ounces)
Edamame (3/4 Cup)
Snacks - (two or three times per day)
Apples * Raw Almonds * Dry Fiber One Cereal * Pure Protein Bar (if you're exercising) * Yogurt (non-fat, low sugar and add your own fruit) * Edamame * Identify snacks that you enjoy. Be sure that they are low in calorie and leave you satisfied.
Day Two Totals*
Calories 1,220
Cost $10.80
*Totals do not include snacks
Day Three
Breakfast
130 Calories - $1.50 Cost
Fiber One Cereal (1/2 Cup)
Fresh Fruit (Blueberries, Strawberries, Raspberries, Bananas)
Soy Milk/Skim Milk (1/3 Cup)
Alternative Breakfast
200 Calories - $2.00
Veggie Wrap and Eggs
La Tortilla Factory (High Fiber Tortilla Wrap)
Egg Whites (3/4 Cup)
Veggies - Mushrooms, Green/Red Pepper or any veggie that you like
Alternative Breakfast or Snack
120 Calories - $1.69
Yogurt (no fat) - 6 ounces
Fresh Fruit (Blueberries, Strawberries, Raspberries, Bananas)
Lunch
355 Calories - $2.90
Chicken Quesadilla (1)
Vegetable Soup (make your own - purchase chicken broth and mixed vegetables) - 1 Cup broth and 3/4 vegetables
Dinner
**570 Calories $3.50
Whole Wheat Pasta (4 ounces) or
Spaghetti Squash (1 cup)
Marinara Sauce with Lean Meat (1/2 cup and 4 ounces respectively)
**If you substitute with spaghetti squash (1 cup), subtract 300 calories from this total.
Snacks - (two or three times per day)
Apples * Raw Almonds * Dry Fiber One Cereal * Pure Protein Bar (if you're exercising) * Yogurt (non-fat, low sugar and add your own fruit) * Edamame *Identify snacks that you enjoy. Be sure that they are low in calorie and leave you satisfied.
Day Three Totals*
Calories 1,055
Cost $7.90
*Totals do not include snacks
Day Four
Breakfast
130 Calories - $1.50 Cost
Fiber One Cereal (1/2 Cup)
Fresh Fruit (Blueberries, Strawberries, Raspberries, Bananas)
Soy Milk/Skim Milk (1/3 Cup)
Alternative Breakfast
200 Calories - $2.00
Veggie Wrap and Eggs
La Tortilla Factory (High Fiber Tortilla Wrap)
Egg Whites (3/4 Cup)
Veggies - Mushrooms, Green/Red Pepper or any veggie that you like
Alternative Breakfast or Snack
120 Calories - $1.69
Yogurt (no fat) - 6 ounces
Fresh Fruit (Blueberries, Strawberries, Raspberries, Bananas)
Lunch
185 Calories - $1.30 Cost
Turkey Sandwich
Sliced Turkey (10 thinly sliced pieces)
Alfalfa Sprouts (good for crunch and taste)
La Tortilla Factory (High Fiber Tortilla Wrap)
Dinner
400 Calories - $2.00
Veggie Burgers (2)
Brown Rice (1/2 Cup)
Vegetable (1 Cup)
Day Four Totals*
Calories 715
Cost $4.80
*Totals do not include snacks
Day Five
Breakfast
130 Calories - $1.50 Cost
Fiber One Cereal (1/2 Cup)
Fresh Fruit (Blueberries, Strawberries, Raspberries, Bananas)
Soy Milk/Skim Milk (1/3 Cup)
Alternative Breakfast
200 Calories - $2.00
Veggie Wrap and Eggs
La Tortilla Factory (High Fiber Tortilla Wrap)
Egg Whites (3/4 Cup)
Veggies - Mushrooms, Green/Red Pepper or any veggie that you like
Alternative Breakfast or Snack
120 Calories - $1.69
Yogurt (no fat) - 6 ounces
Fresh Fruit (Blueberries, Strawberries, Raspberries, Bananas)
Lunch
320 Calories - $2.80 Cost
Tuna Salad (3/4 Cup)
Alfalfa Sprouts (good for crunch and taste)
La Tortilla Factory (High Fiber Tortilla Wrap)
Dinner
Calories 430 - $9.76 Cost
Gorgonzola Walnut Salad
Steak Filet (8 Ounces)
Corn (2/3 Cup)
Snacks - (two or three times per day)
Apples * Raw Almonds * Dry Fiber One Cereal * Pure Protein Bar (if you're exercising) * Yogurt (non-fat, low sugar and add your own fruit) * Edamame * Identify snacks that you enjoy. Be sure that they are low in calorie and leave you satisfied.
Day Five Totals*
Calories 880
Cost $14.06
*Totals do not include snacks
Day Six
Breakfast
130 Calories - $1.50 Cost
Fiber One Cereal (1/2 Cup)
Fresh Fruit (Blueberries, Strawberries, Raspberries, Bananas)
Soy Milk/Skim Milk (1/3 Cup)
Alternative Breakfast
200 Calories - $2.00
Veggie Wrap and Eggs
La Tortilla Factory (High Fiber Tortilla Wrap)
Egg Whites (3/4 Cup)
Veggies - Mushrooms, Green/Red Pepper or any veggie that you like
Alternative Breakfast or Snack
120 Calories - $1.69
Yogurt (no fat) - 6 ounces
Fresh Fruit (Blueberries, Strawberries, Raspberries, Bananas)
Lunch
Calories 330 - $1.80 Cost
Pink Salmon (canned) - 4 ounces
Brown Rice - 3/4 Cup
Dinner
Calories 605 - 6.00 Cost
Chicken and Vegetables (Pan stirred) with Soy Teriyaki
Boneless and Skinless Chicken Breast (8 ounces)
Vegetable Medley (Broccoli Florets, Julienne Carrots, Cut Baby Corn, Water Chestnuts, Mushrooms, Sugar Snap Peas, Red Peppers, Onions) - (Approximately 2 Cups)
Soy Teriyaki Sauce
Snacks - (two or three times per day)
Apples * Raw Almonds * Dry Fiber One Cereal * Pure Protein Bar (if you're exercising) * Yogurt (non-fat, low sugar and add your own fruit) * Edamame * Identify snacks that you enjoy. Be sure that they are low in calorie and leave you satisfied.
Day Six Totals*
Calories 1065
Cost $9.30
*Totals do not include snacks or alternate breakfasts
Day Seven
Breakfast
130 Calories - $1.50 Cost
Fiber One Cereal (1/2 Cup)
Fresh Fruit (Blueberries, Strawberries, Raspberries, Bananas)
Soy Milk/Skim Milk (1/3 Cup)
Alternative Breakfast
200 Calories - $2.00
Veggie Wrap and Eggs
La Tortilla Factory (High Fiber Tortilla Wrap)
Egg Whites (3/4 Cup)
Veggies - Mushrooms, Green/Red Pepper or any veggie that you like
Alternative Breakfast or Snack
120 Calories - $1.69
Yogurt (no fat) - 6 ounces
Fresh Fruit (Blueberries, Strawberries, Raspberries, Bananas)
Lunch
340 Calories - $2.50
Veggie Burgers (2)
Brown Rice (1/2 Cup)
Dinner
505 Calories - $5.65 Cost
Salmon (8 Ounces)
Broccoli (1/2 Cup)
Brown Rice (1/2 Cup)
Snacks - (two or three times per day)
Apples * Raw Almonds * Dry Fiber One Cereal * Pure Protein Bar (if you're exercising) * Yogurt (non-fat, low sugar and add your own fruit) * Edamame * Identify snacks that you enjoy. Be sure that they are low in calorie and leave you satisfied.
Day SevenTotals*
Calories 975
Cost $9.65
*Totals do not include snacks
Breakfast
130 Calories - $1.50 Cost
Fiber One Cereal (1/2 Cup)
Fresh Fruit (Blueberries, Strawberries, Raspberries, Bananas)
Soy Milk/Skim Milk (1/3 Cup)
Alternative Breakfast
200 Calories - $2.00
Veggie Wrap and Eggs
La Tortilla Factory (High Fiber Tortilla Wrap)
Egg Whites (3/4 Cup)
Veggies - Mushrooms, Green/Red Pepper or any veggie that you like
Alternative Breakfast or Snack
120 Calories - $1.69
Yogurt (no fat) - 6 ounces
Fresh Fruit (Blueberries, Strawberries, Raspberries, Bananas)
Lunch
320 Calories - $2.80 Cost
Tuna Salad (3/4 Cup)
La Tortilla Factory (High Fiber Tortilla Wrap)
Alfalfa Sprouts (good for crunch and taste)
Dinner
505 Calories - $5.65 Cost
Salmon (8 Ounces)
Broccoli (1 Cup)
Brown Rice (1/2 Cup)
Snacks - (two or three times per day)
Apples * Raw Almonds * Dry Fiber One Cereal * Pure Protein Bar (if you're exercising) * Yogurt (non-fat, low sugar and add your own fruit) * Edamame * Identify snacks that you enjoy. Be sure that they are low in calorie and leave you satisfied.
Day One Totals*
Calories 955
Cost $9.95
*Totals do not include snacks
Day Two
Breakfast
130 Calories - $1.50 Cost
Fiber One Cereal (1/2 Cup)
Fresh Fruit (Blueberries, Strawberries, Raspberries, Bananas)
Soy Milk/Skim Milk (1/3 Cup)
Alternative Breakfast
200 Calories - $2.00
Veggie Wrap and Eggs
La Tortilla Factory (High Fiber Tortilla Wrap)
Egg Whites (3/4 Cup)
Veggies - Mushrooms, Green/Red Pepper or any veggie that you like
Alternative Breakfast or Snack
120 Calories - $1.69
Yogurt (no fat) - 6 ounces
Fresh Fruit (Blueberries, Strawberries, Raspberries, Bananas)
Lunch
380 Calories - $2.50 Cost
Chicken Salad (1/2 Cup)
La Tortilla Factory (High Fiber Tortilla Wrap)
Alfalfa Sprouts (good for crunch and taste)
Dinner
710 Calories - $6.80 Cost
Gorgonzola Walnut Salad
Boneless Chicken Breast (8 Ounces)
Edamame (3/4 Cup)
Snacks - (two or three times per day)
Apples * Raw Almonds * Dry Fiber One Cereal * Pure Protein Bar (if you're exercising) * Yogurt (non-fat, low sugar and add your own fruit) * Edamame * Identify snacks that you enjoy. Be sure that they are low in calorie and leave you satisfied.
Day Two Totals*
Calories 1,220
Cost $10.80
*Totals do not include snacks
Day Three
Breakfast
130 Calories - $1.50 Cost
Fiber One Cereal (1/2 Cup)
Fresh Fruit (Blueberries, Strawberries, Raspberries, Bananas)
Soy Milk/Skim Milk (1/3 Cup)
Alternative Breakfast
200 Calories - $2.00
Veggie Wrap and Eggs
La Tortilla Factory (High Fiber Tortilla Wrap)
Egg Whites (3/4 Cup)
Veggies - Mushrooms, Green/Red Pepper or any veggie that you like
Alternative Breakfast or Snack
120 Calories - $1.69
Yogurt (no fat) - 6 ounces
Fresh Fruit (Blueberries, Strawberries, Raspberries, Bananas)
Lunch
355 Calories - $2.90
Chicken Quesadilla (1)
Vegetable Soup (make your own - purchase chicken broth and mixed vegetables) - 1 Cup broth and 3/4 vegetables
Dinner
**570 Calories $3.50
Whole Wheat Pasta (4 ounces) or
Spaghetti Squash (1 cup)
Marinara Sauce with Lean Meat (1/2 cup and 4 ounces respectively)
**If you substitute with spaghetti squash (1 cup), subtract 300 calories from this total.
Snacks - (two or three times per day)
Apples * Raw Almonds * Dry Fiber One Cereal * Pure Protein Bar (if you're exercising) * Yogurt (non-fat, low sugar and add your own fruit) * Edamame *Identify snacks that you enjoy. Be sure that they are low in calorie and leave you satisfied.
Day Three Totals*
Calories 1,055
Cost $7.90
*Totals do not include snacks
Day Four
Breakfast
130 Calories - $1.50 Cost
Fiber One Cereal (1/2 Cup)
Fresh Fruit (Blueberries, Strawberries, Raspberries, Bananas)
Soy Milk/Skim Milk (1/3 Cup)
Alternative Breakfast
200 Calories - $2.00
Veggie Wrap and Eggs
La Tortilla Factory (High Fiber Tortilla Wrap)
Egg Whites (3/4 Cup)
Veggies - Mushrooms, Green/Red Pepper or any veggie that you like
Alternative Breakfast or Snack
120 Calories - $1.69
Yogurt (no fat) - 6 ounces
Fresh Fruit (Blueberries, Strawberries, Raspberries, Bananas)
Lunch
185 Calories - $1.30 Cost
Turkey Sandwich
Sliced Turkey (10 thinly sliced pieces)
Alfalfa Sprouts (good for crunch and taste)
La Tortilla Factory (High Fiber Tortilla Wrap)
Dinner
400 Calories - $2.00
Veggie Burgers (2)
Brown Rice (1/2 Cup)
Vegetable (1 Cup)
Day Four Totals*
Calories 715
Cost $4.80
*Totals do not include snacks
Day Five
Breakfast
130 Calories - $1.50 Cost
Fiber One Cereal (1/2 Cup)
Fresh Fruit (Blueberries, Strawberries, Raspberries, Bananas)
Soy Milk/Skim Milk (1/3 Cup)
Alternative Breakfast
200 Calories - $2.00
Veggie Wrap and Eggs
La Tortilla Factory (High Fiber Tortilla Wrap)
Egg Whites (3/4 Cup)
Veggies - Mushrooms, Green/Red Pepper or any veggie that you like
Alternative Breakfast or Snack
120 Calories - $1.69
Yogurt (no fat) - 6 ounces
Fresh Fruit (Blueberries, Strawberries, Raspberries, Bananas)
Lunch
320 Calories - $2.80 Cost
Tuna Salad (3/4 Cup)
Alfalfa Sprouts (good for crunch and taste)
La Tortilla Factory (High Fiber Tortilla Wrap)
Dinner
Calories 430 - $9.76 Cost
Gorgonzola Walnut Salad
Steak Filet (8 Ounces)
Corn (2/3 Cup)
Snacks - (two or three times per day)
Apples * Raw Almonds * Dry Fiber One Cereal * Pure Protein Bar (if you're exercising) * Yogurt (non-fat, low sugar and add your own fruit) * Edamame * Identify snacks that you enjoy. Be sure that they are low in calorie and leave you satisfied.
Day Five Totals*
Calories 880
Cost $14.06
*Totals do not include snacks
Day Six
Breakfast
130 Calories - $1.50 Cost
Fiber One Cereal (1/2 Cup)
Fresh Fruit (Blueberries, Strawberries, Raspberries, Bananas)
Soy Milk/Skim Milk (1/3 Cup)
Alternative Breakfast
200 Calories - $2.00
Veggie Wrap and Eggs
La Tortilla Factory (High Fiber Tortilla Wrap)
Egg Whites (3/4 Cup)
Veggies - Mushrooms, Green/Red Pepper or any veggie that you like
Alternative Breakfast or Snack
120 Calories - $1.69
Yogurt (no fat) - 6 ounces
Fresh Fruit (Blueberries, Strawberries, Raspberries, Bananas)
Lunch
Calories 330 - $1.80 Cost
Pink Salmon (canned) - 4 ounces
Brown Rice - 3/4 Cup
Dinner
Calories 605 - 6.00 Cost
Chicken and Vegetables (Pan stirred) with Soy Teriyaki
Boneless and Skinless Chicken Breast (8 ounces)
Vegetable Medley (Broccoli Florets, Julienne Carrots, Cut Baby Corn, Water Chestnuts, Mushrooms, Sugar Snap Peas, Red Peppers, Onions) - (Approximately 2 Cups)
Soy Teriyaki Sauce
Snacks - (two or three times per day)
Apples * Raw Almonds * Dry Fiber One Cereal * Pure Protein Bar (if you're exercising) * Yogurt (non-fat, low sugar and add your own fruit) * Edamame * Identify snacks that you enjoy. Be sure that they are low in calorie and leave you satisfied.
Day Six Totals*
Calories 1065
Cost $9.30
*Totals do not include snacks or alternate breakfasts
Day Seven
Breakfast
130 Calories - $1.50 Cost
Fiber One Cereal (1/2 Cup)
Fresh Fruit (Blueberries, Strawberries, Raspberries, Bananas)
Soy Milk/Skim Milk (1/3 Cup)
Alternative Breakfast
200 Calories - $2.00
Veggie Wrap and Eggs
La Tortilla Factory (High Fiber Tortilla Wrap)
Egg Whites (3/4 Cup)
Veggies - Mushrooms, Green/Red Pepper or any veggie that you like
Alternative Breakfast or Snack
120 Calories - $1.69
Yogurt (no fat) - 6 ounces
Fresh Fruit (Blueberries, Strawberries, Raspberries, Bananas)
Lunch
340 Calories - $2.50
Veggie Burgers (2)
Brown Rice (1/2 Cup)
Dinner
505 Calories - $5.65 Cost
Salmon (8 Ounces)
Broccoli (1/2 Cup)
Brown Rice (1/2 Cup)
Snacks - (two or three times per day)
Apples * Raw Almonds * Dry Fiber One Cereal * Pure Protein Bar (if you're exercising) * Yogurt (non-fat, low sugar and add your own fruit) * Edamame * Identify snacks that you enjoy. Be sure that they are low in calorie and leave you satisfied.
Day SevenTotals*
Calories 975
Cost $9.65
*Totals do not include snacks