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7 Day Meal Planner


DAY 1
1,620 Calories

DAY 2
1,320 Calories

DAY 3
1,740 Calories

DAY 4
1,640 Calories

Breakfast Breakfast Breakfast Breakfast
• ½ cup Harris Teeter oats, cooked

• 2 tbsp Harris Teeter Naturals raisins

• 1 tbsp ground flax seeds

• 1 tsp Harris Teeter brown sugar (optional)

• 1 omega-3 egg, boiled, or scrambled with Harris Teeter olive oil cooking spray

• 1 medium Farmers Market orange
• 1 cup HT Naturals Bran Flakes with Multigrain Clusters

• ¾ cup HT Naturals skim or HT Naturals soy milk

• 1 tbsp Farmers Market walnuts

• 1 medium Farmers Market banana

• 5 oz Harris Teeter calcium-fortified orange juice
• 1 100% whole wheat English muffin, top with 1 tbsp Harris Teeter Naturals peanut butter and ½ small Farmers Market banana, sliced

• 1 cup HT Naturals skim or HT Naturals soy milk

• 1 medium Farmers Market orange
• 2 omega-3 eggs scrambled

• 1 slice Harris Teeter 100% whole wheat bread, toasted

• 1 tsp Harris Teeter light cream cheese

• 1 slice turkey bacon

• 1 medium Farmers Market pear

Lunch

Lunch

Lunch

Lunch

Sandwich:
• 3 oz grilled Smart Chicken breast, Farmers Market lettuce, 2 slices each of Farmers Market tomato and onion, and BBQ sauce on whole grain bread

• ½ cup Farmers Market baby carrots

• 6 oz Harris Teeter low-fat yogurt
Yourwellness Cobb Salad:
• (½ cup chopped, grilled Smart Chicken breast, 4 slices Farmers Market avocado, ½ cup Farmers Market broccoli, ¼ cup Farmers Market chopped tomato, 1/8 cup reduced fat cheddar cheese, grated and1 cup Farmers Market romaine lettuce, chopped)

• 1 tbsp H.T. Traders extra virgin olive oil

• 1 tbsp Harris Teeter red wine vinegar

• 1 serving H.T. Traders 8-grain crackers
• 1 cup split pea soup

• ½ whole wheat pita with 3 oz Dietz & Watson turkey breast, Farmers Market leaf lettuce, 2 slices Farmers Market tomato, 1/8 cup shredded Farmers Market carrots

• 1 tbsp H.T. Traders extra virgin olive oil & vinegar dressing
Veggie burger
• Whole wheat bun, 1 slice low fat cheese, Farmers Market lettuce, Farmers Market tomato, ketchup and mustard.

• Side salad: 1 cup Farmers Market romaine lettuce, ¼ cup Farmers Market baby carrots, ¼ cup Farmers Market cucumber, with 1 tbsp ginger dressing
Dinner Dinner Dinner Dinner
• 3 oz grilled Fishermans Market Alaskan salmon

• 1 cup cooked Farmers Market broccoli (sautéed in 1 tbsp H.T. Traders extra virgin olive oil and garlic)

• ½ cup H.T. Traders Basmati brown rice blend
• 4-5 medium grilled Fishermans Market shrimp

• 2 oz H.T. Traders whole wheat pasta

• 2 tbsp H.T. Traders grated parmesan cheese

• 1 cup Farmers Market summer squash, sautéed with 1 tbsp H.T. Traders extra virgin olive oil
Yourwellness Stir Fry:
• (quickly sauté 1 cup mixed vegetables, ¼ cup HT Naturals shelled soy beans and 3 oz sliced tofu with 1 tbsp HT sesame oil, garlic, 2 tbsp ground flax seeds and 1 tbsp H.T. Traders low sodium soy sauce)

• Serve over ¼ cup H.T. Traders Basmati Brown Rice Blend. Garnish with sliced Farmers Market pineapple & H.T. Traders mandarin oranges
Chicken Fajitas
• (3 oz Smart chicken breast, ½ cup sliced Farmers Market red & green peppers, ½ cup chopped Farmers Market onions) sauté in 1 tbsp olive oil, garlic, taco seasoning

• Serve on warm corn tortilla with 2 slices Farmers Market avocado, ¼ cup chopped tomatoes and 1 tbsp H.T. Traders black bean and white corn salsa

Snacks help ease hunger and maintain energy between meals

• 1 medium Farmers Market pear

• 1 oz Farmers Market almonds
• 6 oz Harris Teeter low-fat yogurt topped with:
   ½ cup Farmers Market blueberries
   1 tbsp ground flax seeds
• ½ Farmers Market apple

• 1 slice low fat cheese
• ½ Farmers Market grapefruit

• 1/8 cup sunflower seeds (unsalted)
• 1 cup sliced Farmers Market mango

• ½ cup Harris Teeter low fat cottage cheese
• 1½ cup HT Naturals organic popcorn • 1 oz Farmers Market walnuts

• 3 figs
• 3 Farmers Market apricots

• 6 oz Harris Teeter low fat yogurt, sprinkled with 1 tbsp ground flax seeds

yourwellness for life points earned

v  2 cups vegetables
v  2 cups fruit
v  lean protein at each meal
v  2 omega-3 food choices (salmon & flax)
v  no caffeine
v  fiber: 38 grams
v  healthy breakfast
v  no sweets
v  2 cups vegetables
v  2 cups fruit
v  lean protein
v  2 omega-3 food choices (walnuts & flax)
v  no caffeine
v  fiber: 34 grams
v  healthy breakfast
v  no sweets
v  2 cups vegetables
v  2 cups fruit
v  lean protein
v  2 omega-3 food choices (flax & walnuts)
v  no caffeine
v  fiber: 33 grams
v  healthy breakfast
v  no sweets
v  2 cups vegetables
v  2 cups fruit
v  lean protein
v  2 omega-3 food choices (flax & walnuts)
v  no caffeine
v  fiber: 31 grams
v  healthy breakfast
v  no sweets


DAY 5
1,450
Calories

DAY 6
1,430 Calories

DAY 7
1,475 Calories

Breakfast

Breakfast Breakfast
Breakfast Smoothie:
Mix 1 cup HT Naturals soy milk or 6 oz Harris Teeter low fat yogurt with:

• ½ cup HT Naturals frozen berries

• ½ Farmers Market medium banana

• 1 tbsp ground flax seeds

• 1 tsp vanilla
6 oz HT yogurt topped with ½ cup blueberries and 1 tbsp ground flax seeds

• 1 slice 100 % Harris Teeter whole wheat bread, toasted

• 1 tbsp Harris Teeter light cream cheese

• 5 oz Harris Teeter calcium-fortified orange juice
• 2 buckwheat pancakes (add 2 tbsp ground flax seeds to mix)

• ½ cup Farmers Market fresh blackberries

• 1 Harris Teeter turkey sausage link

• 1 medium Farmers Market orange

Lunch

Lunch

Lunch

Veggie Sandwich:
• Whole wheat pita bread with 3 tbsp H.T. Traders hummus, ¼ cup shredded Farmers Market carrots, ¼ cup Farmers Market lettuce and ¼ cup Farmers Market tomato

• 3 Harris Teeter pickle slices (optional)

• 1 Farmers Market apple
• 1 cup vegetable chili

• 1 oz grated cheddar cheese

• 1 serving H.T. Traders 8-grain crackers

• Side salad: 1 cup Farmers Market shredded romaine lettuce, ¼ cup Farmers Market baby carrots, ¼ cup Farmers Market cucumber, with 1 tbsp balsamic vinaigrette
Homemade Tuna Salad:
 • 1 can Harris Teeter light tuna, packed in water
 • 1 tsp light mayonaise
 • 1 tsp plain yogurt
 • ¼ cup chopped Farmers Market celery

• Serve over ½ cup Farmers Market spinach with 2 tbsp dried cranberries sprinkled on top

• 1 whole grain roll
Dinner Dinner Dinner
• 4 oz grilled Fishermans Market mahi mahi

• Top with 2 tbsp H.T. Traders tropical mango sauce

• 1 baked Farmers Market sweet potato

• 1 cup steamed Farmers Market broccoli 
• 4 oz lean steak

• 1 cup Farmers Market steamed spinach

• ¾ cup roasted Farmers Market sweet potatoes with olive oil, rosemary and garlic
Vegetable lasagna made with spinach, low fat cheese & whole wheat pasta

Side salad:
 • 1 cup Farmers Market romaine lettuce
 • ¼ cup Farmers Market baby carrots
 • ¼ cup Farmers Market cucumber
 • 1 tbsp balsamic vinaigrette

Snacks help ease hunger and maintain energy between meals

• 1 whole grain English muffin
with 2 tbsp almond butter
• 1 Farmers Market plum

• 1 oz Farmers Market walnuts
• ½ Farmers Market mango

• 1 oz Farmers Market walnuts
• 5 Harris Teeter prunes

• 1 oz Farmers Market walnuts

• 5 oz HT Naturals soymilk, blended with ½ cup Harris Teeter frozen raspberries

• 1 cup Farmers Market strawberries with Harris Teeter light whipped cream
wellness points earned

yourwellness for life points earned

v  2 cups vegetables
v  2 cups fruit
v  Lean protein
v  3 omega-3 food choices (flax, walnuts & fish)
v  No caffeine
v  Fiber: 33 grams
v  Healthy Breakfast
v  No sweets
v  2 cups vegetables
v  2 cups fruit
v  Lean protein
v  2 omega-3 food choices (flax & walnuts)
v  No caffeine
v  Fiber: 28 grams
v  Healthy breakfast
v  No sweets
v  2 cups vegetables
v  2 cups fruit
v  Lean protein
v  2 omega-3 food choices (flax & walnuts)
v  No caffeine
v  Fiber: 29 grams
v  Healthy breakfast
v  No sweets