Meal plan per day
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1st meal
Time:
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2nd meal
Time:
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3rd meal
Time:
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Snack- can be split
up as you choose. Time(s):
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Starch.. 3 servings
Fruit... 1 serving
Milk/soymilk... 8 oz.
Fats/oils... 5 gram
72 grams of carbohydrates
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Protein/meat..2 oz.
Starch 3 servings
Fruit... 2 servings
Vegetable... 1 serving
Fats/oils... 5 gram
80 grams of carbohydrates
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Protein/meat..3 oz.
Starch4 servings
Fruit... 1 serving
Vegetable... 1 serving
Fats/oils 10 gram
80 grams of carbohydrates
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Protein/meat.1 oz.
Starch2 servings
Vegetables... 1 serving
Milk/soymilk 8 oz.
Fats/oils .10 gram
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Day
1
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3/4 cup whole grain cereal
8 oz non-fat milk
1 cup blueberries
1 toasted English Muffin with 1 tsp soft margarine
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1 cup pasta tossed with green peppers, tomatoes and 2
slices of cheese, diced, 1 tbsp Italian dressing
Sliced cucumbers
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Chicken or Tofu cacciatore over 1 cup noodles
Green salad with croutons and fat free dressing
100% fruit popsicle
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Cheese tomato sandwich with 1 slice cheese melted over
tomato and bean sprouts on whole wheat bread
8 oz milk
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Day
2
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6 oz low fat yogurt with fruit on the bottom
Add in 1/2 cup granola
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1 cup cooked wild rice, bulgur, and 1 cup lentils with
seasoned oil
1 cup leafy green salad with dried cranberries; apple, and
carrot strips with raspberry vinaigrette dressing
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1 3oz Apple pork chop (seasoned with cinnamon, pepper and
sliced small apple, simmered) 1 cup scalloped potatoes, 1/2 cup green beans,
6-inch corn on the cob, multi-grain roll and 1 tsp soft margarine.
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2 oz peanut butter filled pretzels and 1 cup milk
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Day
3
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1 cup cooked oatmeal with 1 tbsp chopped nuts, whole
banana
8 0z milk
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2 slices of whole grain bread spread with 2 tbsp reduced
fat peanut butter, mango slices, 8 oz V-8 splash
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3 oz roasted turkey, skinless, low fat gravy, 1/2 cup
stuffing
1 cup green peas and carrots, wheat roll, and 1/2 cup fruit
cocktail in own juice
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1 cup bean soup (Healthy Choice)
Chopped carrots
1 cup low fat yogurt
or 1 slice toast
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Day
4
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Smoothie made with non-fat yogurt and 1/2 ripe banana and
strawberries
1 slice toast with 1 tsp soft margarine
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1/2 cup tuna salad made with no fat dressing stuffed in a
whole grain pita layered with bean sprouts and shredded lettuce
Cherry tomatoes, 1 oz baked vegetable chips and 1 cup
melon cubes
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Grilled portabella, large, whole grain bun, condiments
1cup baked beans in tomato sauce, 1 cup green salad with
reduced fat dressing, fresh plum
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Luna bar
8 oz light soymilk
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Day
5
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3 four-inch whole grain pancakes with sliced strawberries
sweetened with sugar substitute or diet syrup,
Sugar-free Latte
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Lean Cuisine Classic
(Choose one with less than 35 grams of carbohydrate-see
package label)
1 oz Reduced fat Bagel chips, 1/2 cup grape tomatoes, large
pear
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Spinach lasagna, 3 inch square, 2 pieces Garlic bread with
spray margarine, Green salad with fat free dressing and hard boiled egg
whites and mandarin oranges
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Homemade milkshake 8 oz with 1 scoop of protein powder
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Day
6
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Granola bar (1.3 oz)
Sliced pear
Sugar free Hot chocolate
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Grilled chicken breast on bun with 1/2 sauce
Side salad with fat free dressing
Small lemonade
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Asian chicken salad, dressing on the side-use 2
tablespoons, whole grain baguette, crisp apple
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3 ounces nacho with cheese, chicken salsa and peppers
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Day
7
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Carnation Instant Breakfast with skim milk and 3 squares
of graham crackers
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6 inch turkey sub, 1/2 the mayo or dressing with lots of
veggies, apple, diet coke
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Greek salad stuffed pita with grilled chicken, 18 oven
fried potatoes, sliced strawberries
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2 frozen waffles, toasted with 1 tbsp peanut butter and 1
tsp. honey or jelly
1 cup milk
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