MEAL PLAN
READ DISCLOSER BEFORE FOLLOWING THIS MEAL PLAN.
BREAKFAST OPTIONS
- 2 EGGS, 1 PIECE OF TOAST, 2 SLICES OF TURKEY BACON OR 1 CUP OF FRUIT.
- PROTEIN SHAKE WITH ADDED 1 CUP OF FRUIT.
- 2 CUPS OF CHERRIOS OR BRAND CEREAL, SKIM MILK.
- 1 CUP OF LOW FAT COTTAGE CHEESE, ADD 1/2 CUP OF FRUIT.
LUNCH OPTIONS
- GRILLED CHICKEN SANDWICH (NO MAYO OR CHEESE) ON GRAIN BREAD, 1 CUP OF CHOICE VEGETABLES.
- TUNA SALAD: 2 CUPS LETTUCE, 3 1/2 CUPS VEGETABLES,1 CAN OF TUNA (IN WATER). UP TO 3 TABLESPOONS OF NON-DAIRY DRESSING.
- TURKEY WRAP: WHOLE GRAIN TORTILLA, MUSTARD, 1/2 CUP LETTUCE, 4 PIECES OF TURKEY DELI MEAT, TOMATO AND PEPPER. 1 CUP OF VEGETABLES OR FRUIT.
DINNER OPTIONS
- CHICKEN SALAD: 1 BREAST CHICKEN (BBQ, BOILED OR BAKED-NO SAUCE) SLICED OVER A BED OF 2 CUPS LETTUCE ADD 2 CUPS OF VEGETABLES.
- VEGETABLE NUGGETS: 5-7 NUGGETS(BAKED), 1 CUP OF VEGGIES OR FRUIT.
- FISH AND BROWN RICE: 2 PIECES OF WHITE FISH (BBQ OR BAKED-NO SAUCE, USE LEMON) OVER 1/2 CUP OF BROWN RICE.
- MEAT AND YAM: 1 PIECE OF BEEF (SHOULD BE NO BIGGER THAN THE PALM OF YOUR HAND, BBQ OR BROIL-NO SAUCE) 1 YAM BAKED (USE "I CAN'T BELIEVE IT'S NOT BUTTER" IF NEEDED).
- VEGETABLE SOUP: USE 3-5 DIFFERENT VEGGIES, SLICED TO YOUR DESIRE AND COOKED IN VEGGIE BROTH. SERVING SIZE 2-3 CUPS, 1 CUP OF FRUIT.
SNACK OPTIONS
- SLICED FRUIT OR VEGETABLES
- ASSORTED NUTS (1/4 SERVINGS)
- SKINNY COW ICE CREAM FOR A TREAT
BEVERAGES
(STAY AWAY FROM SODAS AND ENERGY DRINKS)
MEAL PLAN DISCLOSER
PLEASE READ BEFORE FOLLOWING THE ABOVE MEAL PLAN. AT NO TIME IS THIS MEAL PLAN DESIGNED FOR ANY ONE INDIVIDUAL, AT NO TIME DOES THIS MEAL PLAN GUARANTEE ANY RESULTS. WE ARE NOT LICENSED DIETICIANS OR NUTRITIONIST. THESE ARE SIMPLE TIPS AND SUGGESTIONS THAT HAVE WORKED FOR OUR OWN INDIVIDUAL PERSONSONAL FITNESS REGIMENTS. WE ADVISE YOU TO SEEK PROFESSIONAL MEDICAL CLEARANCE BEFORE CHANGING YOUR DIET. FOLLOW THIS MEAL PLAN AT YOUR OWN RISK.
