Harris Teeter - yourwellness for famlies

7 Day Meal Planner

Breakfast	Breakfast	Breakfast	Breakfast
DAY 1 1,620 Calories	DAY 2 1,320 Calories	DAY 3 1,740 Calories	DAY 4 1,640 Calories
• 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

Breakfast	Breakfast	Breakfast
DAY 5 1,450 Calories	DAY 6 1,430 Calories	DAY 7 1,475 Calories
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