Try This 7 Day Meal Plan!

Monday/Wednesday/Friday

Meal 1: ½ cup yogurt (non-fat, low sugar), ½ cup mixed berries, 1/3 cup of Oats, small handful of walnuts (or almonds), dash of cinnamon.

Meal 2: 1 Hardboiled egg and an apple

Meal 3: Salad with 4oz (palm size) chicken breast with 1 cup of mixed raw veggies (bell peppers, carrots, cucumber, tomato), 1 cup of your favorite lettuce (romaine, spinach, spring mix), ¼ avocado. For dressing you can use either juice from lemon or balsamic vinegar (No vinaigrettes)  

Meal 4: 1 scoop of protein powder mixed with water, with 1 chocolate caramel rice cake with 1 tbsp. of all natural peanut butter.  

Meal 5: ½ cup brown rice, 1 cup mixed baked veggies, 4oz baked or grilled chicken breast (or you can make an omelette with egg whites and the baked veggies and have the rice on the side)

Meal 6: Protein shake mixed with water. (I call this the backup snack in case you get hungry sometime though out the day) 

Beverages: Water with lemon or Mio or on its own. You are allowed 1 latte made with skim milk and if you are getting flavored it has to be sugar free!

Tuesday/Thursday/Sunday 

Meal 1: Egg white omelette (4-5 egg whites), with chopped mushrooms, spinach and a sprinkle of low fat feta cheese (Just a sprinkle! Don’t go crazy with cheese. You can add any spices you like except for salt ex. Garlic powder, pepper, parsley), 1 slice of 100% whole wheat toast with hummus (I prefer you have Ezekiel bread but if you don’t want or like It then whole wheat will do. Look on other page for product).  

Meal 2: ½ cup of yogurt, ½ cup of mixed berries, 1/3 cup of oats  

Meal 3: 1/2 cup cooked quinoa, 1 cup of mixed raw veggies chopped, ¼ avocado, any spices of your choice, juice from a lemon (you can through in some chopped chicken breast or scramble some egg whites and throw it in) 

Meal 4: Protein shake with small handful of almonds (about 15)  

Meal 5: 1 cup of mixed veggies, ½ sweet potato baked, 4oz chicken breast baked or grilled.  

Meal 6: 1 hardboiled egg with 1 tomato basil rice cake OR 1 chocolate caramel rice cake with 1 tbsp. of all natural peanut butter. (back up snack) 

Beverages: Same as Other days.