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

 

Advertisements

One Response to “Sample Meal Plan”

  1. Just checked out the sample meal plan. Seems do-able!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s