Sample Meal Plan

Below is general guidelines for how you should be eating, complete with recipes….

 

Monday	Tuesday	Wednesday	Thursday	Friday
Breakfast  – 1 cup of oatmeal (plain) w/ 1 tsp of honey, ¼ cup of  sunflower seeds & ½ cup of blueberries/dried cranberries or bananas – 1 cup of greentea	Breakfast  – 2 rice cakes(plain)topped with 1tbsp ea. of all natural/no sugar added peanut butter, top with 1 sliced banana	Breakfast  -1 whole egg and -2 egg whites-1 cup of nonfat   plain yogurt    mixed with ½ cup of blueberries -1 cup of black  tea	Breakfast  -1 cup of puffed  whole grain   cereal -½ cup of nonfat   vanilla soymilk -½ cup of   strawberries	Breakfast  -1 cup of oatmeal with 2 tsp of peanut butter and 1 banana sliced1 cup of nonfat soy milk
Lunch  Salmon Salad:– 4 oz of grilled or baked salmon – 1 cup of mixed greens – ½ tomato chopped – ¼ onion chopped – ¼ cup of almond slivers – 2 tbsp of olive oil 1tbsp of balsamic vinegar	Lunch  Black Bean Burrito:– ½ cup of black   beans – 1 whole wheat   tortilla – 1/8 onion chopped – ¼  tomato chopped   Cilantro – 1 tbsp of plain    nonfat yogurt – 1 serving of veggie   cheese – Combine & fill   tortilla	Lunch  -1 cup of baby  spinach -5 oz of grilled or  baked chicken  breast -1 cup of  Strawberries -¼ cup of almond slivers -Top with veggie cheese -2 tbsp olive oil -1 tbsp of rasp. vinegarette	Lunch  -¼ cup of northern beans-¼ cup of light kidney beans -¼ cup of black beans -Mix and heat -½ cup of brown rice -Top rice with beans and add 1 tbsp of nonfat plain yogurt	Lunch  Chix Burrito:-4 oz sliced grilled chicken -1 whole wheat tortilla -½ avocado mashed -Mixed with ¼ tomato diced and ¼ onion diced   -½ cup of brown rice on the side
Snack  – ¼ cup of sunflower seeds– 5 cherries	Snack  – 1 small orange – 8 raw almonds	Snack  Banana Smoothie: -1 cup of ice -½ cup of vanilla  nonfat soymilk -1 banana -8 oz of water -Blend	Snack  -Rice cake(plain) topped with  yogurt and ½  cup of  raspberries	Snack  -1 celery stalk cut into 3 pieces topped with 1 tbsp of hummus each
Dinner  – 4 oz of lean beef– ½ cup of brown rice – 1 cup of steamed broccoli, drizzle with olive oil & top with veggie cheese	Dinner  – 5 oz of Tilapia– 1 cup steamed   asparagus – 1 cup of cauliflower puree (steam cauliflower and drain, add 1 oz of can’t believe its not butter and 1 oz of plain yogurt and blend or puree	Dinner PB&J: – 2 tbsp of all   natural no sugar   added Peanut   Butter -1 tbsp no sugar added preserves(strawberry, apricot, ect) -2 slices of whole  wheat bread -1 cup of plain  almond milk	Dinner– 4 oz of grilled salmon-1 small baked red potato brushed with olive oil and garlic -8 steamed baby carrots	Dinner -4 large grilled shrimp-½ cup of whole wheat couscous -½ avocado sliced -1 tbsp of plain nonfat yogurt -1 cup of green tea