Monday
Black bean chili with corn; 1 orange

Tuesday
1 cup 1% cottage cheese; 6 whole grain crackers; 1 cup red pepper and carrot sticks; 1 apple

Wednesday
Sweet potato and chicken soup; 1 pear

Thursday
2 cups salad greens and mixed vegetables; 30 g shredded cheese; 1/2 cup cubed roast chicken; 1/2 cup cooked bulgar; 1 tbsp olive oil vinaigrette

Friday
75 g grilled chicken on 2 cups lettuce; 1 tbsp each water chestnuts, mandarin oranges; 1 tsp toasted sesame seeds; 1 tbsp olive oil soy vinaigrette; 1/2 cup brown rice

Saturday
Spicy green bean and tofu stir-fry; 1 cup brown rice

Sunday
1 cup of soup (low sodium broth with vegetables); 1/2 can tuna with 2 tsp light mayo on 2 slices whole grain bread stacked with 1 cup vegetables (tomato,
lettuce, peppers, cucumber, etc.); 1 cup grapes

We have lots more lunch ideas, including five cost-saving lunches.
                                               

This story was originally titled "Your Ultimate 7-Day Meal Plan" in the February 2014 issue.             Subscribe to Canadian Living today and never miss an issue!