The George Mateljan Healthy Way of Eating Menu

• Introduction
• Monday
• Tuesday
• Wednesday
• Thursday
• Friday
• Saturday
• Sunday
• Daily Averages for the Week

This seven-day menu plan pairs nutrient-dense whole foods with recipes that take 15-30 minutes to prepare. Snacks require no cooking at all. The meals listed below are interchangeable across days; swap any breakfast, lunch, or dinner to fit personal preferences or time constraints without altering the overall nutrient profile.

The weekly averages: fewer than 1,900 calories per day, 27% of calories from fat, approximately 90 g of protein, over 40 g of dietary fiber, and nearly 1,200 mg of calcium daily. Each day’s menu includes one featured recipe drawn from fish, poultry, lean meat, vegetarian, soup, salad, or dessert categories.

Breakfast

Snack

Lunch

Snack

Dinner

SnackDessert

• Italian Tofu Frittata

• 1 slice Whole Wheat Toast

• Nutrient Analysis

• ½ Grapefruit

• 1 cup Yogurt

• Creamy Caesar Salad

• Fettucini with Spinach Pesto

• Nutrient Analysis

• Med Pear

• Mediterranean Snapper

• Mediterranean Swiss Chard

• 1 c Rice

• Nutrient Analysis

• 1 c Blueberries

Daily Nutrient Summary

Calories:

1630

% Calories from Fat:

22%

Protein:

91 g

Dietary Fiber:

33 g

Calcium:

1253 mg

Servings of fruits and vegetables:

12

Total Daily Nutrient Analysis

Breakfast

Snack

Lunch

Snack

Dinner

SnackDessert

• Pineapple, Coconut Rice Breakfast

• 1 cup Orange Juice

• Nutrient Analysis

• 1 cup Berries with

• 1 cup Yogurt

• Shiitake Mushroom Soup

• Asian Chicken Salad

• Nutrient Analysis

• Med Kiwifruit

• Fennel Baked Salmon

• Marinated Beets

• 1 c Rice

• Simmered Spinach

• Nutrient Analysis

• 1 c Grapes

Daily Nutrient Summary

Calories:

1807

% Calories from Fat:

25%

Protein:

95 g

Dietary Fiber:

36 g

Calcium:

1266 mg

Servings of fruits and vegetables:

10

Total Daily Nutrient Analysis

Breakfast

Snack

Lunch

Snack

Dinner

SnackDessert

• Muesli

• Soy Milk

• 1 Cup Yogurt

• Nutrient Analysis

• Med Pear

• Romaine & Avocado Salad with

• 2 oz Chicken

• Black Bean Burrito

• Nutrient Analysis

• Med Apple

• Herbed Chicken Breasts

• Pureed Navy Beans

• Sliced Tomato Salad

• Nutrient Analysis

• Med Kiwifruit

Daily Nutrient Summary

Calories:

1930

% Calories from Fat:

22%

Protein:

131 g

Dietary Fiber:

48 g

Calcium:

1100 mg

Servings of fruits and vegetables:

9

Total Daily Nutrient Analysis

Breakfast

Snack

Lunch

Snack

Dinner

SnackDessert

• Perfect Oatmeal with

• Nuts &Raisins

• 1 Cup Yogurt

• Nutrient Analysis

• Med Orange

• Golden Squash Soup with

• 4oz Chicken

• Romaine & Avocado Salad

• Nutrient Analysis

• Med Pear

• Broiled Salmon & Black Beans

• Mediterranean Kale

• Nutrient Analysis

• ½ Cantaloupe

Daily Nutrient Summary

Calories:

1850

% Calories from Fat:

31%

Protein:

107g

Dietary Fiber:

43 g

Calcium:

1514 mg

Servings of fruits and vegetables:

10

Total Daily Nutrient Analysis

Breakfast

Snack

Lunch

Snack

Dinner

SnackDessert

• Breakfast Frittata

• 1 slice Whole Wheat Toast

• 1 cup Orange Juice

• Nutrient Analysis

• 1 cup berries

• 1 cup yogurt

• Healthy Caesar Salad with

• 2oz Chicken

• Italian Navy Bean Soup

• Nutrient Analysis

• Med Banana

• Poached Halibut with Fennel

• Brown Rice

• Mediterranean Swiss Chard

• Nutrient Analysis

• ½ c Walnuts

• 1 c Grapes

Daily Nutrient Summary

Calories:

1978

% Calories from Fat:

25%

Protein:

g

Dietary Fiber:

46 g

Calcium:

1165 mg

Servings of fruits and vegetables:

12

Total Daily Nutrient Analysis

Breakfast

Snack

Lunch

Snack

Dinner

SnackDessert

• Hot Cornmeal Cereal with Dried Fruit Compote

• Nutrient Analysis

• 1 cup yogurt

• Warm Quinoa Salad

• Roasted Red Bell Pepper Soup

• Nutrient Analysis

• Med Apple

• Braised Red Curry Lamb & Vegetables

• Sliced Tomato Salad

• Nutrient Analysis

• 1 c Grapes

Daily Nutrient Summary

Calories:

1885

% Calories from Fat:

30%

Protein:

72 g

Dietary Fiber:

43 g

Calcium:

1028 mg

Servings of fruits and vegetables:

10

Total Daily Nutrient Analysis

Brunch

Snack

Dinner

SnackDessert

• Poached Huevos Rancheros

• Spicy Posole Soup

• Baked Salmon & Walnut Patties with Red Bell Pepper Sauce

• Steamed Mexican Corn on the Cob

• Healthy Chocolate Mousse

• Nutrient Analysis

• Med Pear

• ¼ cup Almonds

• 1 cup yogurt

• Braised Rosemary Chicken & Vegetables

• Sautéed Greens

• Nutrient Analysis

• 1 Slice Apple Tart

Daily Nutrient Summary

Calories:

1670

% Calories from Fat:

38%

Protein:

75 g

Dietary Fiber:

39 g

Calcium:

1092 mg

Servings of fruits and vegetables:

8

Total Daily Nutrient Analysis

Daily Averages for the Week

Calories:

1821

%Calories from Fat:

28%

Protein:

99 g

Dietary Fiber:

41 g

Calcium:

1202 mg

Servings of fruits and vegetables:

10