The Walker’s Diet Plan (Monday – Friday)

Monday | Tuesday | Wednesday | Thursday | Friday



1/2 grapefruit
1 slice whole wheat toast
1 Tbsp fruit spread

Mid-morning Snack
3/4 cup Concord grape juice
1 cup oatmeal
1 cup fat-free milk

1 cup black bean soup
1 wedge cornbread
1 cup spinach salad topped with
1/2 cup orange sections

Mid-afternoon Snack
1 oz reduced-fat cheddar cheese
2 Tbsp walnuts
1 apple

1 cup cooked whole wheat
pasta shells with
1 Tbsp olive oil
2 cloves garlic
1 cup broccoli
1/2 cup red bell pepper slices

Evening Snack
1 cup reduced-sodium
tomato juice
4 whole wheat crackers

  • To find whole wheat bread, check the ingredients list; the first ingredient should be whole wheat flour.
  • Concord grape juice has almost five times the antioxidant power of orange juice.
  • Today’s improved reduced-fat cheeses taste as good as the real thing.
  • Chop garlic, then let it “rest” for 15 minutes before cooking so that healing phytochemicals have a chance to develop.
  • Processed tomato products are concentrated sources of lycopene, a likely prostate cancer fighter.

Eating mini-meals (Breakfast, mid-morning snack, lunch, mid-afternoon snack, dinner, and evening snack) may help prevent weight gain.

Calories: 1,506
Fat: 45 g
Saturated fat: 10 g
Fiber: 23 g
Sodium: 2,168 mg


1/2 whole wheat english muffin
1 tsp trans-free margarine
1 poached or hard-cooked egg
1 pear

Mid-morning Snack
1/2 cup low-fat vanilla yogurt
1/2 cup low-fat granola

2 slices whole wheat bread with
2 oz. reduced-fat mozzarella cheese1 roasted bell pepper
(packed in water)
Basil leaves

Mid-afternoon Snack
1/4 cup hummus
1/2 cup cucumber slices

3 oz. poached salmon
1 cup brown rice
1/2 cup no-salt-added stewed tomatoes
1 cup steamed kale

Evening Snack
1/2 cup calcium-fortified orange juice
1 banana

Fat: 38g
Saturated fat: 10 g
Fiber: 21g
Sodium:1,337 mg



3/4 cup hot whole wheat cereal
1/2 cup frozen blueberries, thawed
1 cup fat-free milk

Mid-morning Snack
1 slice toasted raisin bread
1 Tbsp natural peanut butter

1 small bean burrito
8 grape tomatoes, halved and tossed
with 2 oz. crumbled reduced-fat feta cheese

Mid-afternoon Snack
1 serving Papaya Power Shake

2 oz. roast chicken breast
1 cup mashed butternut squash
1 cup brussel sprouts
1/2 cup corn kernels mixed with
1/4 cup cooked barley, 2 tsp canola oil

Evening Snack
1 extra large baked apple with
2 tsp honey or brown sugar

  • Blueberries are the top source of antioxidants among all fruits and vegetables.
  • Choose natural peanut butter to avoid trans fatty acids.
  • Healthy, microwaveable burritos are available in the frozen food case.
Fat: 45g
Saturated fat: 15 g
Fiber: 30g
Sodium:2,609 mg



1/2 toasted whgole wheat bagel topped with
1/4 cup reduced-fat ricotta cheese
3 finely chopped prunes

Mid-morning Snack
1 cup low-fat plain yogurt with
1/2 sliced banana and
1 Tbsp chopped walnuts

Pasta salad made with
1 cup cooked whole wheat
rotini or pasta spirals
1/2 cup broccoli
1/2 cup yellow bell pepper
1/2 tomato, chopped
1 Tbsp olive oil
1 tsp vinegar

Mid-afternoon Snack
2 rye crispbread sheets
2 Tbsp light cream cheese
1/2 cup frozen strawberries, thawed

1 serving Carrot Soup with Lime and Chilies
6 large shrimp broiled with
1 Tbsp of teriyaki sauce
1 cup cooked whole wheat couscous
1/2 cup green peas

Evening Snack
1/2 cup pear slices tossed with
1/2 oz. blue cheese or brie

Fat: 46g
Saturated fat: 15 g
Fiber: 28g
Sodium:1,803 mg



1 cup
fat-free milk
1 small (2-oz.) oat bran muffin
1/2 cup grapes

Mid-morning Snack
1 slice toasted cracked wheat bread
topped with 1/2 mashed banana
1 tangerine

1 cup tabbouleh
1 raw carrot
1 whole wheat pita round

Mid-afternoon Snack
1 cup reduced-sodium tomato soup made with
1/3 cup fat-free milk
8 rye crisp rounds

1 serving Spicy Lentils
1/2 cup brown rice
1 cup steamed spinach mixed
with 1/2 cup diced canned tomatoes

Evening Snack
1 brown rice cake
1/2 oz. reduced-fat cheddar

Calories: 1,523
Fat: 22 g
Saturated fat: 3.8 g
Fiber: 26 g
Sodium: 2,869 mg

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