Chatelaine Meal Plans - Brain foods meal plan


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Brain foods meal plan

Published by Chatelaine on 5/25/2009

Eat your way to a higher IQ with the brain foods meal plan

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Breakfast . 1 cup(250 mL)vanilla yogurt . ½ cup(125 mL)strawberries . 1 piece whole wheat toast . ½ tsp.(2 mL)raspberry jam	Breakfast . 1 cup(250 mL)oatmeal . 1 tbsp.(15 mL)flaxseeds . ¼ cup(60 g)raisins 1 cup(250 mL)orange juice	Breakfast . 1 ¼ cup(335 mL)Bone chiller	Breakfast . ½ whole wheat bagel - toasted with 1 slice Swiss cheese . 1 cup(250 mL)orange juice . 1 cup(250 mL)tea	Breakfast . ½ cup(120 g)granola cereal . ½ cup(120 g)raspberries . 1 cup(250 mL)skim milk . ½ apple with 2 tbsp(30 mL)Apple-Stilton topping	Breakfast . 3 pancakes . ½ cup(120 g)fresh(or frozen)blueberries . 1 cup(250 mL)skim milk	Breakfast . 1 cup(250 mL)skim milk . 1 Berry blast 4-grain muffin
Snack 1 . ½ cup(120 g)walnut halves	Snack 1 . 1 cup(250 mL)vanilla yogurt . ¼ cup(60 g.)blueberries	Snack 1 . 1 cup(240 g.)pumpkin seeds	Snack 1 . 1 peach	Snack 1 . ½ apple with 2 tbsp(30 mL)Apple-Stilton topping	Snack 1 . ½ cup(120 g)roasted almonds	Snack 1 . 1 cup(250 mL)yogurt
Lunch Whole wheat pita sandwich: . 1 whole wheat pita . ½ cup(125 mL)lettuce . 4-5 grape tomatoes . ½ tin(approx. 60 g.)tuna . ½ carrot, shredded . 1 cup(250 mL)skim milk	Lunch . 1 serving of leftover Artichoke Frittata Square . 2 carrots, cut in sticks . 1 cup(250 mL)skim milk	Lunch 1 salad nicoise wrap: . 1 whole wheat tortilla . ¼ cup(60 g.)lettuce . 5 steamed green beans(cut in thirds) . 1 hard boiled egg, sliced . ½ tin(60 g.)chopped tuna . 1 cup(250 mL)skim milk	Lunch Hearty salad: . 1 cup(240 g)Boston lettuce . ½ cup(120 g)walnuts, toasted . 1 oz. cheddar cheese, cubed . ½ cup(120 g)red pepper, diced . ½ cup(120 g)dried cranberries . 1 whole wheat pita/quartered . 1 cup(250 mL)skim milk	Lunch Salmon sandwich . 2 slices whole wheat bread . 4 slices English cucumber . ¼ cup(60 g)lettuce . 2 radishes, sliced . ½ can salmon(approx. 60 g) . 1 tbsp.(15 mL)mayonnaise . 1 cup(250 mL)skim milk	Lunch Omelette with spinach and feta . 2 eggs . 2 tbsp(30 mL)milk . ½ cup(120 g)steamed spinach . ¼ cup(60 g)feta cheese, cubed . 2 tbsp Apple-Stilton topping on 1/2 whole wheat pita	Lunch . 1 serving of leftover Roasted oriental salmon Green salad . 1 cup green or red leaf lettuce . ½ tomato, sliced . 3 mushrooms, sliced . ¼ cup(60 g)toasted walnuts . 2 tbsp(30 mL)balsamic dressing
Snack 2 . 1 apple	Snack 2 . 2 clementines	Snack 2 . 1 apple	Snack 2 . 2 pieces Apple-Stilton toasts	Snack 2 . ½ cup(120 g)walnut halves, toasted	Snack 2 . 2 tbsp Apple-Stilton topping on 1/2 whole wheat pita	Snack 2 . 1 peach
Dinner . 1 serving Artichoke frittata squares Arugula salad: . 1 cup(250 mL)arugula leaves . 6 sliced mushrooms . ½ sliced pear . 1 tbsp(15 mL)balsamic salad dressing	Dinner . 1 serving Grilled trout topped with tomatoes and basil . 1 cup(240 g)steamed green beans . 3 new potatoes, boiled	Dinner . 1 serving Healthier fried chicken . 1 cup(240 g)steamed broccoli . ½ cup(120 g)brown rice	Dinner . 1 serving Easy weekday chili . Green salad . 1 cup(240 g)Boston lettuce . 6-10 grape tomatoes . ½ cup(120 g)diced cucumber . ½ avocado	Dinner . 1 serving Pasta with tuna and capers Caesar salad . ¼ head romaine lettuce, in pieces . ½ cup(120 g)grape tomatoes . 2 tbsp(30 mL)Caesar style dressing(preferably light)	Dinner . 1 serving Roasted oriental salmon with cucumber salsa . 6 stalks asparagus, steamed ½ cup(125 mL)couscous	Dinner . 1 serving Simple Asian chicken . ½ cup(120 g)brown rice, cooked . 1 bunch bok choy stir-fried with 1 tbsp sesame oil
Snack 3 . ½ cup(125 mL)raspberry sorbet . ¼ cup(60 g)fresh blueberries	Snack 3 . ½ cup(120 g)fresh strawberries	Snack 3	Snack 3 . 1 serving Jumbled berry parfait	Snack 3	Snack 3 . ½ cup(125 mL)vanilla frozen yogurt with ½ cup(120 g)mixed berries	Snack 3

Comments (1)

testing

Posted By sothi | 3/7/2011 3:29 PM

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